Have you ever finished an entire bag of popcorn and a container of chocolate covered pretzels in one sitting? Then, you discover the bag of sweet potato chips in your pantry and proceed switching off between salty and sweet snacks in between your actual meals? Haha. This is my struggle and maybe you can relate.
A week ago, I got into one of these snacking cycles that lasted three days. My roommate made an assortment of sweets to bring to her work as Christmas presents. I tried them all but then I kept going. I wanted to cut myself off, but almost felt powerless over the snacking monster living inside of me!
I realized I needed to take a break- a break from sugar and other snacks that I started to become seriously dependent on.
A while back a friend introduced me to the 10 Day Green Smoothie Cleanse by JJ Smith. Many months ago, I completed two days of the cleanse after another one of these eating binges. I knew it was time to try it again. In this post, I will share with you my observations after doing the green smoothie cleanse for three days.
I just wanted to?note that nutritional preferences and needs vary by individual. Personally, I chose to do the cleanse for only three out of the ten days due to my level of activity and other fitness goals. You can customize the cleanse to your specific needs and I hope this post will provide some helpful insights.
The?10 Day Green Smoothie Cleanse?splits up the ten days between the first and last five days. The book gives you a shopping list for the first five days and that’s what I purchased from the store.
The book gives you a green smoothie recipe?for each day. Here is an example of Day 4.
I portioned out the first five days of smoothies into plastic bags to make the process more efficient. You can make the smoothies in the morning the day of, or the night before and then freeze the smoothies overnight. I preferred making the smoothies the night before since I?workout in the morning before work. One bag of ingredients makes enough smoothies for a whole day (one for breakfast, lunch and dinner).
In the recipe, protein powder is optional. However, I try to make sure?I meet my recommended protein intake. I customized the recipe by?adding Vital Proteins?in my smoothies.
Prior to this cleanse, I used Vital Proteins for a few weeks in my matcha green teas and green tea lattes. I loved how convenient it was to get more protein in my diet without necessarily having to sit down and have a full meal. Collagen has many benefits that you can read more about here.
The recipe recommends that you blend the greens with water first, before adding the other ingredients.
I liked freezing all my ingredients beforehand so the smoothie comes out extra thick. The only thing I didn’t freeze were the apples because those get pretty hard in the freezer, which makes it harder to blend.
Then I blended all the ingredients together and it came out like this.
I recommend having to-go containers like these so you can bring these smoothies with you wherever you go.
You can cover them and freeze them the night before and let them defrost in the fridge throughout the day. I usually had the breakfast ones with a spoon, almost like an acai bowl.
During and After the Three Day Cleanse
I started the cleanse on a Saturday and ended on a Monday. My biggest takeaway was that I became an observer of the food choices I would make. Because I could only have the smoothies and some approved snacks from the book, I had to say no to everything else. This gave me the freedom to see what I usually consume in the span of one day.
I realized I snacked a lot because I was bored and that I would snack during specific times in my workday (3pm for example). Do you do the same?
Another observation was that anytime unhealthy food was around in my line of sight, it became harder to resist, especially in the office.
Awareness is definitely the first step to changing any habits.
I also learned that I gained some sort of emotional comfort from “feeling full”. Almost like the state of hunger was something I could never let myself sit in. It’s really interesting. The cleanse made me more present with my thoughts. Food can definitely serve as a distraction sometimes.
Once I got off the cleanse, the snacking cycles slowed down and I wasn’t as ravenous as before for sweets and other junk food.?The cravings weren’t as intense and I was able to exercise more moderation.
New Year, New Habits
Have you observed any patterns in your eating that you would like to improve? Consider if you need to restart your system with a cleanse or making more mindful food choices each day. Like I mentioned before, diet and nutrition are highly specific to each individual.
With the new year approaching, it’s a perfect time to assess our eating habits as we work towards a healthy balance in life.
Do you have any food struggles? What’s your favorite snack? I’d love to hear about it in the comments below!
If you clicked on this, there’s a good chance you have a dream you are working towards. You know what lights you up from within. You know all about those early mornings, late nights, and weekends “working” on this passion. I say “working” because it hardly feels like work. You just love it. There’s one thing though. You also have a career. You know, the one you went to school for. The one that pays the bills and then some. The one you’ve invested in for years and actually enjoy when taken as a whole. In this post, I’ll share with you 5 tips to pursuing your passion as a corporate professional.
I’m figuring things out as I go, but it’s so much fun discovering and living in the flow. So let’s go!
1. Vision First
During my yoga teacher training in 2014, Lacey Calvert?led a little meditation exercise for our group. She had us sit in a comfortable position, close our eyes, and visualize the future. Where does your mind wander off to? What you find yourself dreaming about?
Try this meditation exercise in a quiet and comfortable place. In this exercise-
? Picture yourself six months, a year, three, or five years down the line. Pick one point of time in the future.
??Where are you?
? What are you doing?
? Who are you with??
??How do you feel?
Visualization is such a powerful tool. When you have the vision in mind, you can work backwards and figure out what you need to do now to set yourself up.
Keep your vision or your “why” ever-present. It will?serve as an anchor through the times of uncertainty and doubt. Your vision is your ultimate motivation.
The vision is clear but the process is open-ended.
2.?Nail your Non-Negotiables
Everyone is blessed with 24 hours in a day. I wish we had more sometimes. Because of that, we have to use our time wisely. Given this, it is so key to nail down your non-negotiables. Your non-negotiables are your primary commitments.?It will take some reflection to assess what is really important to you.
Here are some of mine. I’d love to hear yours in the comments below!
? Do physical exercise (yoga, circuit training, cardio, weight lifting, etc.) six days a week when possible.?
? Attend Rock Harbor?mid-week life group and Sunday service.?
? Stay connected with family and friends.?
Your non-negotiables will serve as another anchor as you navigate your schedule. There will definitely be busier times and you might have to take time away from these primary commitments. I have noticed though,?that maintaining your core priorities is important to?living a balanced life. When you take too much time away from these things, it is easy to feel depleted.
3. Maximize your Power Hour
Time is seriously so valuable. I’m sure your schedule is full and vibrant! And I know you wouldn’t have it any other way. 🙂
I am not necessarily a planner by nature, but I’ve learned to plan better to fit in all my commitments. Here’s a short breakdown of my busiest day of the week– Monday.
6:30 AM to 7:30?Take yoga class at CorePower Yoga
7:45 to 9:00?20?Minute sprints or stairs at Equinox?+ get ready for work + drive to work
9:00 to 11:45?Work?
11:45 to 1:00 PM?Power Hour
1:00 to 6:00 Work
6:00 to 7:00 Change + eat dinner + drive to yoga class
7:00 to 9:00 PM Teach yoga class at?CorePower Yoga?(includes front desk time)
Power Hour is that one hour in the day where you can work on your passion projects. Maybe it’s at lunch time for you like it is for me. You’ll often find me at Whole Foods with my Macbook out. You have to find time to fit it in.
An hour a day is a great place to start. If you do an hour a day, in a week you would have worked 7 hours on your passion project. You can get a lot done in that time! 🙂
4. Connect with your Community
Community makes life sweet. As you pursue your passions while working your professional career, make sure you are staying connected with your family, friends, and other loved ones. They are your biggest supporters and the people you want to celebrate your successes with.?The best part about all of this is you will continue to meet amazing people along your journey! When you start doing things you love, you’ll cross paths with people who also have that zest for life. When you pursue your passions, you vibrate at a higher level and will attract the same energy.
5. Rest, Relax, Repeat
Someone once said-
If you get tired, learn how to rest, not quit.
Relaxation, self-care, rest, and fun are so necessary. Schedule it.?Spend time in nature. Watch a sunset.?Take it slow. Breathe. Unplug. Listen to music. Sleep. Go somewhere or do something new.
Take a step back from time to time and zoom out. This is especially helpful when you?experience moments of frustration or discouragement.
When you rest, you will feel ready and energized to take on life again!
Take care of yourself.??
I hope these tips were helpful! I’d love to hear other ways you are able to find balance as you pursue your dreams.
Until next time.
Confidence | Success | Contentment
These three states of being are universally sought after. If you’ve ever met someone who exudes these and more, you’ll know what I’m talking about. They are magnetic and curious about life. You want to spend time with them because their energy inspires you. They achieve success in any endeavor. In this post, I’ll share 7 habits you’ll find these people engaging in everyday.
How do they do it?
In my opinion, there?is no secret formula to this. While this seems to come naturally to some people, I think everyone can tap into the most?confident, successful, and content versions of themselves.
A year and six months ago, I read a book that truly impacted my life. This book was The Slight Edge?by Jeff Olson. My brother had just read the book and gave it to me during a time in my life where I felt stuck. I felt paralyzed because of life events that were outside of my control. The book set a framework for me and gave me practical things to think and act upon.
Let’s dig deeper.?
The Slight Edge‘s premise is this:
Your philosophy creates your attitude, your actions, your results, [which]?creates your life.
This book made it clear to me that I played an active role in the life I am living.
The people on the upper half of the slight edge curve are the cause of what happens in their lives. They view all the forces that brought them to this point– God, parents, teachers, childhood, circumstances, you name it– with gratitude and appreciation and without blame… The people on the upper curve take full responsibility for all the choices they make in their lives and in their work. ?
You and I have the ability to think, reason, and make small and big choices everyday. These choices, however small they seem, are actually the building blocks?of our lives. You multiply the impact of these choices when you factor in time.
Because of the effect of time on repeated actions, your moments truly count.
So let’s get to it!
The Slight Edge?lists the seven habits below and I’m adding some insights that I’ve observed and experienced. As you read this, you’ll realize that you probably already do these things. These habits are ingrained in us! But something special happens?when you become aware of them and can intentionally practice them as you go. This list applies to any area of life: fitness, relationships, career, you name it- the list stands.
1. Show Up
This is first for a reason. It’s been said that showing up is half the battle. This is where?the rubber hits the road; where our best intentions are tested. Preparation is key here. Make it easier for yourself by setting yourself up for success:
? Big presentation at work the next day? Finalize your talking points the day before and pick out an outfit that makes you look and feel your best!?
? Attempting to get up early to work out? Pack your bag the night before to keep yourself from making excuses. Then once your alarm goes off the next day, visualize the post-workout endorphins you’ll feel and you’ll definitely get out of bed.?
2. Be Consistent
If showing up is where the rubber hits the road, consistency is the fuel in your car on the road trip to your dreams. From what I’ve observed, consistency is the not-so-secret ingredient to success. When you commit to doing the thing day in and day out, the results will speak for itself.?Your talents and skills will develop even more as you put in the hard work. Yup,?even on days you don’t feel particularly motivated to.
? Make a realistic plan and stick to it. Figure out your “why” and you will persevere through anything. Don’t quit.?
? Life happens, so give yourself grace.
3. Have a Positive Outlook
This one is my favorite. Positivity is a muscle. Work it out.?I think positivity starts with gratitude. It requires seeing the good in the midst of the struggle. It is a posture of humility, hope, and openness. Positivity is knowing deep down that things always have a way of working themselves out. Positivity doesn’t mean you’ll be smiling?24/7 and you’ll experience no negative emotions. Your positive attitude is tested best when things aren’t going your way.
? Practice zooming out of the situation at hand and reframing.?
? Learn to reflect before you react.?
4. Be Committed for the Long Haul?
Oh, time. Some things just take time. I’ve always believed that time is neutral. It isn’t good or bad; I think it depends on what you’re doing with that time. Malcolm Gladwell came up with the 10,000 hour rule: the key to success in any endeavor is to put in about 10,000 hours of practice. That’s?a lot of time!
? Patience is everything. Life has a natural ebb and flow. You can’t force or rush things. Sometimes we just have to learn to be still.?
? Break it down to smaller portions of time that you can manage -> x minutes each day, x times every week.?
5. Cultivate a Burning Desire Backed by Faith
Jeff Olson said it best-
A burning desire backed by faith means deeply, passionately wanting to get somewhere and knowing — not hoping, not wishing, but knowing that you’re going to get there.?
You have to want it. You have to believe you can.
6. Be Willing to Pay the Price
Opportunity costs for days. There’s just no getting around this one. Since there aren’t any shortcuts and you have to show up and be consistent over a long period of time, you’re going to end up with choices. This is the most challenging part of the process because you are going to have to say no to good enough so you can say yes to the best.
? Find the balance that works for you. People might not understand your journey. It’s not your job to make them understand or obtain everyone’s approval.?
? Prioritize and make time for what’s truly important. Value relationships.
? Discipline is choosing between what you want now and what you want most. -Craig Groeschel
7. Practice Integrity
There’s nothing more attractive than a person of integrity. Strength of character is absolutely timeless. CS Lewis defined integrity as “doing the right thing even when no one is watching.” No one is perfect and we are all works in progress. Know who you are and be you in every setting you find yourself in. Align your actions with your words.
? Trust your intuition.
? Choose purpose over popularity. -Craig Groeschel
I hope you enjoyed reading about the seven habits of confident, successful and content people through the framework of?The Slight Edge. How do you live out these habits in your own life? I’d love to hear your insights!