5 TYPES OF FOOD TO AVOID

5 Food Types to Avoid

1. Refined Sugars- These are in so many processed foods and the world is becoming increasingly addicted to sweets. If you want to see fast results, cut these out of your diet. I still allow myself the ocasional sweet treat, but the majority of my days are spent sugar free.
2. Refined carbs- These simple carbs quickly are converted to sugar by your body and in fact, your saliva begins this process while you’re chewing. Get rid of the white pasta, white bread, and regular white rice to see the best results.
3. Bad fats- My rule of thumb is to only eat natural fats. These are fats that can be cold pressed from vegetables or obtained from eating whole foods such as salmon. Olive oil, coconut oil, and avocado oil are all great choices and real butter is better than any processed spread. Processed foods almost always have high omega 6 fats in them which can sabotage your fat loss efforts by causing inflammation.
4. Processed foods- Any food that can’t be made naturally or that doesn’t exist in nature is usually a bad idea. Processed foods are full of chemicals and sodium and they should be greatly limited if you’re trying to shed fat. Try to break free from the quick, convenient, preprepared way of eating. Eating whole foods can still be quick with a little education.
5. Artificial sugars- These chemicals really don’t have any benefit in your diet. They’ve been known to cause health problems and recent research shows that people who consume diet soda actually on average have bigger waist sizes than people who don’t. If you have to have something sweet, have a real sugar treat once a week or use Stevia.

We all have to make choices and be accountable for the consequences. Our responsibility is to define our priorties, weigh consequences, and choose right over wrong. Let's say you think you don't have time to exercise. So you don't. You avoid considering the eventual consequences of your couch-potato lifestyle, as if by magic those consequences might not one day visit you personally. Stroke, heart attack, diabetes? Not me, please. In general, people like to shrug off personal responsibility for their actions, particularly if those actions have negative consequences. The truth is wrong choices eventually lead to chaos. 

How can you make better choices? Using the example above again, evaluate how you're currently using your time and explore what changes can be made. Let's say that while you leave for work by 8:15 a.m., you don't get up until 7:30. Find extra time to exercise by getting up an hour earlier. Look at your present schedule and deteremine how you can rearrange it to accomadate an exercise routine. Our choices should typically be guided by what'ts right notnecessarily by what's easiest, most comfortable, or most convenient. That's really what self-discipline is all about. A healthy lifestyle teaches us that. 

So ask yourself: Do you want benefits or do you want negative consequences? It's you who gets to choose. The exciting news is that the personal responsibility you develop through a fit, active lifestyle will transfer to the rest of your life as you begin to take control of all that you do. 

Remember: Choose wrong and here comes the problems, sooner, or later. Life is not about instant gratification. One of my mantras early on "Short-term pain and discomfort can lead to a lifetime of excitement, wellness, happiness, and joy. Short-term pleasure can lead to a myriad of problems." That is universal truth, and you can hang your hat on it. 

From Tony Horton's book, Bring It!

NEVER GIVE UP

This quotes reminds me of the day that I told my Dad that I was moving to Fort Worth to start my career in Fitness @ 24 Fitness. He kept asking me questions about my why? Then he said something to me that has been instilled in me ever since, "This is your dream, never never never give up on it." Although, my Dad passed away 2 weeks later and I never made it to Texas; I am forever grateful for those words.

All of the sudden, I realize how rare it is to meet people nowadays who embrace this standard and exhibit this behavior. It's almost as if quitting has become the social norm, so widely accepted and met surprisingly unchallenged--in friendships, marriages, schools, careers, & health. Can't seem to lose those 30lbs? Decide your marriage sucks? Your website not bringing in sky-high traffic like your planned? You decide that being a Nurse really isn't your "passion?"

These days, when the going gets tough, we cut and run. No muss, no fuss. We whine, cry, gripe, and complain, and we throw are hands up and say forget it? Why are we so quick to give up? And since when did this become "okay?" Whatever happened to go old-fashioned sticking it out? Perhaps this is why the divorce rate is so high? Perhaps this is why we end up sad, alone, depressed, and bored? 

What's wrong with a little pain? A little discomfort never hurt anyone. What doesn't kills us makes us grow stronger, healthier, more balanced, and more prepared for what life has to bring our way.  Eventually, we become better equipped to achieve and appreciate the finer things in life. Ask Drew Brees or Michael Jordan or Thomas Edison if they ever experienced pain or discomfort!!! The answer will be yes over and over again!

We all experience pain at some point in our life. If we didn't we wouldn't be normal or human. There was a time in my life when I wanted to throw my hands up. I still have days where I feel defeated. But then I remember ever wrong turn that I have ever made. I remember that giving up is just too easy. So I keep fighting. Instead, I take a good look in the mirror and realize how far that I have come. I envision the future and the results I want from my committment. I stay true to them and I keep on keeping on!

So my point: Never Give Up! Stay focused on your goals! Never let them out of sight!  Do your homework, PRACTICE, PRACTICE, PRACTICE! Keep working out, keep pushing play! Keep climbing that mountain! When you reach the top; be forever grateful for your wounds you got on the way. I had a dream business plan in my closet for 10 years, today it is reality! 

You can do anything that you set your mind to! NEVER GIVE UP!

Until next time,
Rhianna

Life through my eyes!

Why does it take the loss of a loved one or something tragic now to make someone realize how precious life really is? I keep wondering why we tend to forget what life is all about. If you’re anything like me, it’s easy to get caught up in the insignificant details. Work. Money. Cars. Whatever it is for you, we all seem to lose sight of what is truly important. Family. Health. Good friends. Shelter. Food. Love. LIFE.

All of the many blessings from God.  

The past few weeks have been life changing for me. Actually, I would say the past year entirely has been life changing. I have accomplished more things and done more things in 1 year than I have in my entire life. God has been very good to me. Even though all of these good things have been happening in my life, I have never lost sight of who I truly am or where I came from. Honestly, I think I shock people. It's okay, sometimes I shock myself too! I have been through hell and back and again and again! People always wonder how I can keep such a positive attitude and motivation in life after all that I have been through and I answer: GOD! Yea that's right! The big "GOD" the wonderful word that people are so afraid to talk about in public. I have seen God work miracles in so many lives. I have been in experiences that I wonder how I ever came out alive and it was my faith in God that pulled me through. I have lost so many people in my life that I thought "losing them" would put me 6ft under but it was my faith in God that pulled me through. So my advice to everyone is:

Take whatever is eating away at you, and let it go. Cleanse yourself of the negative energy that YOU allow into your life. Cherish the family you have, and remember, at the end of the day, they are your family. Revel in the amazing friendships and bonds that you have developed throughout your life, whether it be 25 years or one day old. Remove yourself from any detrimental situations, but remember to thank your adversaries for the life lessons that have been bestowed upon you as a result. Forgive all, regardless of the wrongdoings that have been imposed on you. Ask for forgiveness, despite your stubbornness. Have faith in God that your life has a purpose and that you can make a difference in another’s life. Don’t just attempt to live every day to the fullest — grab life by the horns and genuinely LIVE.

So from me and my niece: We are going to live! We are going to live and we are going to beat acute lymphoblastic leukemia! We shall win this battle because God has our backs!

Keep Praying!
Rhianna

If you want something; Go for it! But don't forget to stop and smell the roses!

I have always been a go-getter. I guess I was born with a competitive edge. I don't like losing at anything. When I want something,  I go for it  100%! I never let anything stand in my way. If I get knocked down 7 times, I'm getting up 8. For the past 4 years, I have battled my weight & won! Although, I am still wanting more challenges physically; the consistency has allowed my dream of having my own fitness studio become a reality. I am forever grateful for all of the tears & blood I shed to get here. I wouldn't change it for anything!

But what I fail to do sometimes is stop and smell the roses. I get so caught up in my work because it is my utmost passion that I fail to cherish life's little moments. I know we are all victims of this. But at some point you have to stop and regather your thoughts and refocus your goals. You have to find a balance so that you are most happy. I don't want to look back on my life and say, "Oh I wished I would have done that." Instead, I wanna be the one saying, "I did that!"

Every day we encounter problems. The telephone rings 1,000 times a day, and each caller is important. On top of the calls, meetings spring up suddenly to complicate the day as we strive to be our best. When we add the normal frustrations of daily life--like the rising costs of gasoline, groceries, and health care and the computer that refuses to work no matter what we try--it begins to feel like a hassle even to stop and enjoy the camaraderie we share.

We are the ones to make sure we are proud of ourselves. The ingredients are all within us to meet these challenges--if we can find balance so that we are not trying to do more while we make ourselves crazy thinking that we are not doing enough. In a time of dwindling resources (including time), it becomes more important to make time for the things that help us to remain strong, proud, and capable. Internal strength is like a rechargeable battery; even when it is almost drained of resources, a quick infusion of positive thoughts can bring it back to a good level.

For the past few years, I have said too often, "I am sorry, I can't make it or I wish I could go but I don't have time." I have missed out on so many memories with my family & friends. From here on, I will allow some time for myself to make those memories with my loved-ones. I will not allow any negativity to stand in my way anymore.If you remember back about Christ, He did not hide away and live in a cave and teach His disciples. He was out in the masses. Yes, he did go away to get recharged spiritually, He needed His times alone, but then He came back out into the masses. He had the balance on both levels.

My point is: We all have daily hectic lifestyles that prohibits us from doing fun things sometimes. However, we must set some time away for ourselves to be able to enjoy making those memories. We have to be able to regroup, get our head on straight, & keep moving forward. So when life throws you curb balls, find humor in it. If you have to take a detour before you have reached your goal; be sure to stop and cherish the moments.  

So maybe, this evening or weekend, we should make a point to resist the temptation to log onto facebook every time we have the thought that we should share. Instead, we can do something we enjoy so that we feel revived tomorrow.

Let's take one moment and read slowly to savor the words: Today, Your Hard Work Is Appreciated. So stop and be sure to smell the roses!

Always,
Rhianna