How To Effectively Conquer Your Fitness Goals Right Now.

Yes we have made our fitness resolutions for this year, but have we stayed true to them? If not , here are some tips to help get us back on track.

1. Write Down Your Goals. This is honestly THE GAME CHANGER . Why do you want to achieve this goal? What is motivating you to do this ? Is there a certain time frame ?Where do you see yourself in six months? Writing down your goals will help set a clear picture of what you want to accomplish. Post that goal on your bathroom/bedroom mirror, on your nightstand, or on your cable box next to where the time is displayed. Somewhere you can see it everyday. You will be reminded constantly to envision your goal, and to do something to attain it everyday.
2. Stop Playing Games , and Get Serious. How bad do you want to improve your health? How will you achieve your goal? What is your master plan? Is it realistic?Do yourself a favor, and get serious. No one else can truly be as serious about accomplishing your goals , other than you. So don’t slack on yourself. It may be hard adjusting a new routine and breaking bad habits, but if you are serious, you will persevere. Do not listen to others , and do not pay attention to what they are doing, focus on you. It is your time !!
3. Commit, Commit , Commit !! It is completely true when they say , consistency is key. Do not be this healthy person one day and then the next day you feel guilty for eating a cheeseburger with cheese fries. That is just not going to work! This is the time for self-discipline and self-control. You have to look out for yourself, and you need to stay focused. Do not be lazy and try to cut corners. Aim to be the person you want to thank for not giving up and for pushing through. Don’t hold back and take control !
4. Be Patient. A lot of great things that exist today, took a great amount of time, effort, mistakes and relentless tries to be here. It is about being comfortable with yourself, and understanding that change comes with doing something to improve a little each day. If everyday you do something like eating fruits & vegetables OR take vitamins, do a few exercises, use your gym membership, prepping a healthy lunch, getting an adequate amount of sleep, walking to the corner store instead of driving, stop late night eating or eating out of boredom , you will see a dramatic difference.Throw yourself into a environment of great habits and great people. Your life will change and you won’t even realize it. It is not about being perfect , it is about becoming the best you within the best of your ability.
5. Treat Yourself. After you have done something consistently like not missing a gym day for the week or staying strong and resisting fast food several times in a row, treat yourself. Have one of your favorite snacks or meals. Treat yourself to a special manicure , movie night, a few meditative stretch sessions and self-care days , rest , a new blouse , a good book, or relaxing spa day for working hard and committing. You deserve it !! You will feel better about your effort towards accomplishing your goals, getting you motivated to conquer it all 💪🏾💪🏾

6. Take Action !! Get up right now , go all out, and go for it !

Honey Garlic Chicken With Black Beans and Rice😋

Honey Garlic Chicken
Ingredients:

• Chicken Thighs (6-8 pack, boneless, skinless)
• Olive oil
• Garlic Powder
• 1 bulb of garlic
• Honey
• Water
• Rice Wine Vinegar
• Soy sauce ( I used a few Chinese restaurant packets that I found in the kitchen drawer , since the bottle ran out )
• Salt & Pepper

Instructions:

1. Season chicken with salt , pepper ( to your liking), and two teaspoons of garlic powder.
2. Add a drizzle of olive oil to a frying pan , cook thighs on both sides until golden and cooked through.
3. When done , arrange the chicken to fit together in the pan and place 6 cloves of crushed garlic in between the chicken thighs. Fry until you can smell the garlic (should be about 30 seconds).
4. Add 1/3 cup of honey , 1/4 cup of water, and 2 tablespoons of rice wine vinegar, and 1 tablespoon of soy sauce. Increase to a medium-high heat and cook until sauce reduces down and thickens up a bit ( for about 3-4 minutes).
5. You can add parsley, another spice you like , or a vegetable to garnish the chicken if you would like. I just laid some spinach down, and done !

Black Beans & Rice
Ingredients :
Rice –                                               Black Beans:

• olive oil                                         – 1 can of Goya black beans
• 1 onion                                          – Ground Cumin
• 1 bulb of garlic                            – Paprika or Cayenne pepper
• 3 cups of white rice **
• 1 can of vegetable broth

**look at the back of the bag or box of rice and see how much servings you would like to make, and adjust the recipe accordingly**
Instructions :

1. In a medium-large sized pot , on medium/high heat start heating up a tablespoon of olive oil.
2. Chop the whole onion , mince two cloves of garlic and sauté them in the oil for about 3/4 minutes.
3. Add the cups of rice , and sauté it for about 2 minutes.
4. Add the can of vegetable broth . Bring it to a boil. After bought to a boil, cover the pot then turn to low heat. Let the rice cook for about 20 minutes. ( Depending on how much rice you are making, you may have it cooking for a longer period of time , and you may have to add more vegetable broth or water to it just incase the rice isn’t as tender or fully cooked as yet.)
5. While that is cooking, drain can of black beans. In a separate pan, heat up some oil, add any leftover garlic and/or onion to the pan. Move it around , and let cook for 2 minutes.
6. Add beans to pan , add 1/4 teaspoon of cayenne or paprika ( add more if you would like a little more spice in your life) , and one teaspoon of ground cumin. Move around beans, and cook until desired liking !

Enjoy 🤗

Sunshine Blogger Award Nomination !!

I took a leap of faith and decided to start a blog to write about and share my profound interests in fitness, health, and my life. It has only been a few weeks and I have been nominated for the Sunshine Blogger Award by the fabulous Doreen ! She is a phenomenal writer and I am so grateful to be nominated by her. Check this girl out at https://itsddsworld.com/ !!👌🏾👌🏾

Sunshine Blogger Rules :

1. Thank blogger(s) who nominated you in a blog post and link back to their blog.
2. Answer all 11 questions the blogger asked you.
3. Nominate 11 new blogs to recieve the award and write them 11 new questions.
4. List the rules and display the Sunshine Blogger Award logo in your post and/or on your blog.

Questions:
1. What advice would you give someone who wants to start a blog ?

Just do it ! Don’t worry too much about grammar and sentence structure, this isn’t English class. Don’t worry about what others may say or think. Use your blog to express your thoughts , ideas, feelings , ambitions or stories because you never know who will be reading or who you will inspire.
2. Why did you start your blog ?

Writing has always been a little hobby of mine. Whether it’s in my journal , a paper for class, or something as simple as a shopping list, I have always liked organizing my ideas and writing out my thoughts. Lately , I have been sharing fitness videos on my other media and with great interest in health & exercise , I just wanted another platform to share my ideas, reach out , connect and encourage women to get involved in fitness activity in any way possible and to the best of their ability.
3. What was the last text message you sent ?

Telling my friend that I would call her back because I have to finish writing my blog.
4. What is your worst fear ?

My worst fear is that I will be lying on my deathbed one day , regretting that I had never stepped out of my comfort zone , took a chance or risked something that could’ve led to extraordinary opportunities in my life.
5. What are you most passionate about ?

I am most passionate about creating art, health&fitness, and education.
6. What is your dream job ?

My dream job is to not have a job lol I want to have a career in entrepreneurship. With my main interests and passion for abstract art and fitness, I dream to start my own activewear line and health business for women. I want to encourage a healthy lifestyle among others, and inspire them to stand out and be bold about it.
7. Where do you see yourself in 5 years ?

I see myself obtaining a great education , contributing and having an impact on my community. I see myself helping women reach their fitness goals, as they boldly push through any obstacles. With this, I aim for nothing other than success.
8. What do you hope to achieve in 2018 ?

I want to make it a habit to intentionally place myself in events to be pushed out of my comfort zone. I hope to achieve internal growth , develop a different perspective about the world I live in, and to build invaluable relationships with others.
9. Do you make resolutions or set goals ?

I do both. I make a resolution every year and then create goals or plans to achieve that resolution. I hand write my resolutions and goals so I could have a visual of what I want I plan to get done, and then I post it somewhere I could see it everyday. And it works ! The amount of goals I achieved by doing is unbelievable !!
10. Is blogging a hobby or business for you ?

I just started blogging and I really enjoy doing this, so I would consider this a hobby. But I will stay open-minded and optimistic about other ideas or opportunities that may come about.
11. What languages do you speak ?

My grandmother is from Venezuela, and I have taken several spanish classes throughout my life, so I know a bit of Spanish.

So to these awesome nominees I have selected…

🌸Ukpai Winnie – https://wiodd.wordpress.com/

🌸Tobi Akinmade – https://journalthreesixty.wordpress.com/

🌸Irene – https://itsreenyk.wordpress.com/

🌸Pia Majumdar – https://finallyunchained.blog/

🌸Invisible Girl – https://invisiblegirlworld1998.wordpress.com/

🌸Kay – https://kayslifeblog.wordpress.com/

🌸Anjalisk – https://anjalisk96.wordpress.com/

🌸Floatinggold – https://dailyflabbergast.wordpress.com/

🌸Tiara Thomas – http://cognizantmind.wordpress.com/

🌸Mobile Travel Site – https://mobiletravelsite.wordpress.com/

🌸G. Merced – https://mybipolarmadness.wordpress.com/

These are my questions for you !

1. What is the most valuable life lesson you have learned this far ?
2. Where is your favorite place to to write a blog ?
3. Where is the last place you vacationed to and enjoyed ?
4. What inspired you to start your magnificent blog ?
5. What is your special skill or talent ?
6. If you could be President for one day ,what would you change ?
7. If you had only one chance to spend your entire day with someone, who would that be?
8. What is your message to the world ?
9. When was the last time you took a risk or a chance on something you had no clue about ?
10. What is your favorite meal to eat ?
11. What is/are the the thing(s) you need to make your life complete ?

Happy Blogging🤗💓 !!

How Exercise Helps me Dominate my Life

We all know that including physical fitness into our lives , provides a vast amount of benefits to the human body and mind. But for me , it gets a little deeper than that. When I workout or go for a run, it is a time where I am not thinking about what drama is going on with my school, family, work ,etc. It is almost like a mental cleanse. Whatever I am stressed about diminishes , my mood gets lifted, and I am placed in such a better mindset after enduring any fitness activity (especially running). It is a time just for me to take care of myself and no one else.

As I listen to my breathing or pay attention to the amount of reps I do , I get a mental note of when it is time for me to push myself. So with this, working out then becomes a time for self-developement and growth. After completing a few miles before I start my day , I feel so accomplished and motivated to do what I need to get done, up to a point where I feel I can face any challenge that may come my way.

I remember having some self-esteem issues , as I felt I was always being judged or that I didn’t belong. Exercise in general, just makes me feel good. I feel empowered after completing a workout , which helped build up my self-esteem. Being invloved in fitness activity is also a time when I am in complete control , where I am not being yelled at , peer pressured, or even paying attention to anyone. It is just a simple act of self-discipline that I have learned to instill in myself.

All in all, fitness activity will always have a dominant place in my life and I don’t plan to stop anytime soon.

Easy Steps to Make Quinoa Burger and Sweet Potatoes 😋

This meal was so easy to make and super delicious. It contained nutritious grains and I barely tasted the Quinoa when it was all done ! Check out these steps and try it for yourself 🙂

Ingredients:

– 2 Sweet Potatoes

– 1 bag of whole wheat buns

– 1 cup of Quinoa

– 1 package of ground Turkey

– any burger topping you like (lettuce, tomatoes, onions, avacado ,etc.)

– 2 cups of water

Directions :

1. Peel sweet potatoes and chop into inch squares. Prepare a baking sheet and lightly drizzle with olive oil. Season lightly with salt. Place potatoes in and bake on 450 degrees. For 20-25 minutes. It is done once you see edges turn a brownish golden color.

2. Bring water & Quinoa to boil in a medium saucepan. Reduce heat, cover, and cook until the water is absorbed. Taste a little to make sure it has a grainy texture like rice. If not, leave it on the heat for some more time. Once done, set aside and get ready to prepare ground turkey.

3. Use a large bowl ,and put in how much meat you desire to use. Season to your liking ( I use garlic powder, pepper,salt, Adobo,and onion powder). After seasoning, gradually add the Quinoa depending on how much you desire. Combine and mix the ground turkey and Quinoa. Set the ground turkey & Quinoa bowl aside.

4. On medium to high heat, put olive oil in a frying pan. Separate the turkey and Quinoa mix into chunks, just enough to mold into patties. Place as many as you can fit into the pan. Cook patties about 2-3 minutes on each side, or until to desire to taste. (Before I take it out of the pan, I put a little BBQ sauce just to add a little bit more flavor).

5. Once all patties are done, and potatoes are done prepare your whole wheat bun with your desired toppings. Plate it and enjoy !

Tips on How To Eat Healthy on a Budget

As a current college student , I am always looking for ways to save money. I found a way to have several healthy meals a week without spending more than $20-25 a month. To do this, you really have to hunt for deals and look for good sales. I also believe that there is no shame in using coupons, especially if it is on things you regularly buy. Regardless, it IS possible to be healthy on a budget , so let’s move on to some of my tips !

Let’s start with breakfast. Sometimes I catch myself rushing in the morning because I  accidentally woke up late or was working on something before I go out, and I need something quick to just make and go. I think oatmeal is a perfect option for this scenario. I simply heat up some water , get my mini tub-aware ready with the oatmeal in it,  go back in my room  get dressed and take care of whatever I need to take care of, go back put my  water in the bowl, add a little milk , cover it and then done ! You can buy a  42 oz. canister of Quaker oatmeal for about $4, which can provide up to 30 servings. That’s a whole month of breakfast for only $4. You cannot go wrong with that. Sometimes I get fancy and add some fruit into my oatmeal but I get more into fruits in the next section.

Vegetables & Fruits

Fruits & vegetables can be bought individually, and be placed in the plastic bags the super market provides it’s customers with. They are usually more expensive when they are sold pre-packaged.  Look for the fruits that are in season. The fruits that are not in season, are usually the most expensive. This can easily be found with a quick Google search. Sometimes I choose the option of buying frozen vegetables and fruits  that may come prepared  already.  So all I have to do is thaw them while I am preparing  something else, or I just put them in the refrigerator for the next day. These can cost up to $2-$3 , and if portioned well, they could last you for up to 2-3 weeks.  Sometimes people think that fruits and vegetables lose their  “nutritious value” if they aren’t bought fresh, but that isn’t always the case.  I have found that  most frozen fruits and vegetables have just as much nutrients as fresh ones. So don’t be discouraged. If I can’t find a sale on fruits, I double up on veggies. And I do that the other way around.

 

Carbohydrates

I was in Walmart the other day , and I got my hands on 20 lb bag of rice for about $8!! That is more than 100 servings of rice. That is also 3 or more months of dinner , I mean,  if you are person who eats rice everyday.  You can go smaller and buy a bag that cost $3-5 and will still last for about 1-2 months. But enough about rice. I am a HUGE pasta eater. I personally prefer whole grain, but other people like different things. Either way pasta is always a good option for carbs. A box of pasta can go for about $2-3 which can hold up to 7 servings , depending on how you portion it.  This usually lasts about a week for me , but some days I come home so hungry that I have double up my serving and I am not ashamed to admit it. The next day , I will just have rice.

Canned Beans

Beans are a good source of protein and fiber. I prefer buying the Goya beans that come in a can. They usually cost between $1-$2. My favorite are the black beans, but once again, everyone has their own preference. Boil some rice , put it with some beans and add some veggies  if you like. So quick and simple !

Meat

I mainly buy chicken , because that is just what I prefer and there is usually a good price for it. I  do get ground beef or pork , now and then though. Whatever meat you like, always look to make sure you are getting a good amount per dollar you spend. I usually find a sale at the supermarket every other week. A good value pack of chicken can have like 8 chickcen breasts or 10 legs for about $5-6. Depending on how you prepare and portion , this could last up to two weeks. I can grill , bake or sauté with any of my seasonings I have available at home. And if I have any leftover chicken , rice, pasta, or beans I simply put it away for the following day.

Now let’s do some math ( sorry if you don’t like math , but this is just for perspective) :

Oatmeal  =$4

Frozen Fruits and veggies ( if got both) = $6

Rice = $5 ( since this can last for a few months) , can get pasta as an option for $3

2 cans of beans = $3

Chicken = $5

Total = $21 to $23

So that’s about it . I hope some of these tips become of use and help you out in any way possible. Any questions or comments just reply below!

😀