Monthly Archives: February 2012

WritersButt Wednesday: Create a Powerhouse in You!

Well, hello my WritersButt Warriors!  Who feels like a warrior? Anybody?  After an unplanned week off for you all last week, I’m back! Come on, pretend you’re thrilled. Aren’t you just a tiny smidgen happy to see me?  I’ll assume that’s a yes.

Ok, so I had a totally different WritersButt post to give you all today but I’ve changed my mind. As they say, that’s my prerogative. I’ll come back next week with that other though so that I can say something else today.  So sit back a moment and let me share what’s been curly-swirly in my brain today.

(image created at wordle.net — wish it was bigger, oh well, next time!)

Consider this.  When you love something, you feel good.  When you feel good, you are inspired. When you are inspired, you are more creative. When you are more creative, you are limitless in what your can do, imagine and dream.

So, how do we get to that magical limitless creativity?  Go back to the beginning.

When you love something …

If I asked you all, what do you love, would immediately answer, “Myself”?  I’m betting only a small minority, if anybody. But you are asking yourselves to be spouses, parents, friends, writers, entrepreneurs, motivators and more.  How can you be all those things at your highest potential if you don’t start with loving and believing in the source? You!

Loving you starts with taking care of your body and mind.

I know that when I make choices to be fit and healthy, I not only feel good physically, I am hopeful and energized.  I feel I can do anything! When I hit a rough patch and maybe turn to some not so smart choices, I feel sluggish, frustrated and guilty, because I know I did it to myself.

This is not to say you have to be ‘perfect’ all the time. Anyone who knows me can attest that if I go to the movies, I get movie popcorn. I walk into the theatre and the smell makes me smile. That stuff is terrible for me but the movie is so much better with my popcorn. Because I’m so disciplined most of the time, I allow myself that popcorn, guilt-free, and enjoy my reward for being consistently on-track. Funny, whenever I’m not doing very well with my diet and fitness, and I have that same popcorn, I don’t enjoy it as well because it represents another bad choice. But if I’ve been on-track, I can love every fluffy, crunchy, popped, kernel.

Emotions play such a vital role in the choices you make and how you feel about them and yourself.  So often people tell me, “I’ve been so bad” or “I’m such a loser” or “I tried but I can’t …”

We are faced with choices almost every moment in our day.  The key to changing habits is to take a moment to consider those choices and what you will gain from them and how you will feel about yourself after you make them.  Many people will say they want to get into shape and be healthy.  But, throughout their day, and day after day, they make choices that do not bring them any closer to achieving their goal of fit and healthy.  To make matters worse, they’ll convince themselves (and often anyone else who will listen) why they couldn’t do it. All sorts of excuses.

Do you know what?

You can have excuses.  Or you can have results. Not both.

If you want to be healthier in mind and body, make the choices to get there. If you don’t make those choices, you have decided on some level that healthy is not as important as whatever you chose to do or eat instead.  It’s really that simple.

Look at a day when you are supremely satisfied at the end. It’s not a day when you lounge around doing nothing; it’s when you’ve had everything to do, and you’ve done it.

~ Margaret Thatcher

Even though changing habits and routines isn’t easy, it’s doable. Small steps.  You will not do one workout and turn into a fitness model madly typing away the next bestseller because creativity and inspiration are streaming out of your pores along with your sweat. But that one workout will turn into two. Those two workouts will give you some sore, achy muscles.  But instead of stopping, you’ll hear a little Ginger-Voice in your head reminding you that if you keep going, you will feel better, your body will adapt, don’t STOP!

Soon, you’ll be enjoying the changes in your body and how you feel about yourself. You’ll want to do more and do it faster. You’ll crave good nutrition as your fuel-source because the new workout-you can’t run on crappy, nutrient-void, fuel. No, you’ll want the premium, high-octane fuel. The stuff that doesn’t come with an ingredient list the length of your arm, packaged in a box for your ‘convenience’.  Because now you know that it’s not convenient to feel like a slug and have your mind be muddled.  You want clean, fresh energy!

This entire process creates a snowball effect, but it starts with a choice.  A choice to love and honor yourself, to be good to yourself, to give yourself every chance to feel appreciated and nourished so that you will be limitless.  Don’t you believe you are worthy of that love? Aren’t you important enough for that attention?  I believe you are!

I dare you to love yourself so much that you flourish into a person bursting with inspiration and empowerment. Be that person! I’m telling you, you CAN do it and by doing so, you will motivate others by your example, you will feel amazing and your writing will reflect the powerhouse you’ve created inside of you.

On that note, here are your challenges for this week:

Workouts:

One-legged potty squats.  Don’t GASP!  Yes, these are hard but you can do them, maybe with a little help if you have something nearby to help you up. Every time you go to the bathroom, (you’re still getting your 100oz daily, right?) do 10 one-legged squats, alternating sides, so 5 each leg. (If this proves too hard, scale back to the regular squats but increase this week to 15!)

Bonus Workout to be done 2 times this week:

5 rounds of –

20 jumping jacks

10 steps walking lunges (hold your dumbbells if you have them)

5 Push Ups

*Time yourself and see if you can beat your time on your repeat try!

Nutrition:

Make at least one dish this week that you’ve never made before using fresh, whole ingredients.

Look how vibrant and pretty! Beauty inspires creativity, even in the kitchen.

Here is a salad-combo I made last week that I’ve never tried before. I used spring greens, fresh strawberries, avocado, deli-turkey rolls (I bought the kind with no gluten, msg, etc.), and topped it with freshly sauteed garlic asparagus.  Oh my gosh you guys, this was SO good!

Have a fantastic week!

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Basorexia means …

I knew you couldn’t resist knowing what BASOREXIA means.  Doesn’t it sound like an unfortunate affliction or disorder?  Well, it sort of is but depending on your circumstances, and the company in which you find yourself, maybe not so unfortunate. It might work out for you!!  Ah, that’s right, the definition.

Basorexia = An overwhelming desire to neck or kiss

 

Va-Va-Voom!  Very sexy for pretty much a non-sexy sounding word.

My challenge to you is to use this word in a sentence and make it sounds sexy and romantic.  Who’s up for the challenge?

**Special shout-out to my good friend Judythe for the fun idea of ‘word of the day’.  Look for more fun with this on her blog coming soon! 🙂

Happy Weekend everyone.

And should you find yourself in a moment of inspiration, where the very touch of a breeze against your skin ripples in awareness, and in that moment, should before you stand a person whose spirit calls out to you like salt on the rim of a margarita glass … give in, succumb, wave the white-flag of your granny-panties and abandon yourself to the insatiable basorexia and all that might follow.  *kiss kiss*

WritersButt Wednesday — Make Healthy your Normal

Ah, it’s WritersButt Wednesday again. Last week, you all really loved getting some recipes so I’m going to give you some more. But before that, did anyone try the Kale chips? Some of you mentioned that you were going to try the Marvelous Meatballs, if you did, how did they turn out?

While we’re on the subject of food, did you know that experimenting with food and trying new recipes can boost your creativity? It’s true. Not only do we need to feed our bodies clean, whole foods, but also having some fun with them in the kitchen can give our creative side another playground in which to play — off of the written page.

To me, there is nothing more blah than an uninspired meal. That is not to say we don’t have them in our home. We do. Because we are a busy family of five, I don’t cook every night and I have to cut corners here and there, but I try to plan ways so that we always have fresh food and our meals don’t become routine.

I’ve become known for my soups and salads. I love thinking of new ways to pair different ingredients or throw in something unexpected. Take this recent salad I made.

I used both red and green butter lettuce so the colors would be pretty. I had ½ a seedless cucumber, so I threw that it.  I tossed in ½ a pint of blueberries. Here’s the something ‘different’.  I had about ½ a bag of fresh green beans leftover from a veggie tray (AKA: The Platter of Awesomeness) that I recently brought to a party.  I cut them in half and sautéed them in olive oil and dried minced garlic.  I did this quick on fairly high heat so that the beans would stay crunchy but they’d get sizzled in that garlic. (OMG-Good!).  I tossed my sizzled garlic beans onto my salad, splashed on some vinegar, drizzled more extra virgin olive oil, sprinkled some kosher salt, some cracked black pepper and some more garlic crunchies. It was seriously delicious!

Want to impress at your next potluck? Walk in with The Platter of Awesomeness! Putting it together is literally playing and creating a piece of art with your food. Nestle an olive here, poke in a snap-pea here, … have fun!

Don’t be afraid to let your creative side have room to play with your cooking. The more we let those creative wings spread out and reach to other areas of our life, the stronger that creative muscle becomes.  And you know I’m all about strong muscles!

I get a lot of people who ask me for advice on how to make healthy eating convenient. It can be done, but I won’t lie, it often comes with a little preparation and planning on the front end. I would also like to suggest that traditional convenient foods, like fast food, microwave meals and prepackaged snacks come with some very inconvenient side effects. Heartburn, IBS, gas, high blood pressure, extra weight, achy joints … shall I go on?

So, you owe it to yourself and your body to love on it a little and spend some time planning some quick go-to meals and snacks.  That’s one of the reasons I love soups.  I can make a huge pot of soup, packed with protein and veggies. It’ll feed my family for at least 2 nights, which gives me a night off from cooking. I plan this strategically to coincide with a night I’ll be running around town getting my kids to and from their activities or when I have to be coaching at the gym. Also, soup is a great go-to lunch during the day. It can also be brought to work and heated up and everyone will be jonesin’ for your homemade (with fresh ingredients!) savory Italian meatball and veggie soup while they stare down a microwaved pool of who-knows-what.

Here’s another great recipe that you can change up countless ways to suit your needs and taste buds.  Egg Muffins!

Eggs are a perfect protein and the yolk is packed with healthy fat, so don’t skip it!  So, crack about a dozen eggs into a big bowl. (I like to use one with a pour spout, like a large measuring bowl) Throw is whatever sounds good. Suggestions: onions, chopped fresh spinach, mushrooms, cut up meats, tomatoes, cheese (if you’re doing dairy), broccoli, — seriously, anything that you think would taste good in an omelet or egg-scramble. Add in your seasoning and then pour out into a 12-cup muffin pan. (I spray mine with olive oil spray first!)  Note: I usually sauté my onion and mushrooms in a pan first to brown them up because that’s how I like them.  It’s all about getting what you want.  😉

Into a 350 degree oven they go for about 20-25 minutes.  When your knife comes out clean, they should be done.  They can be enjoyed immediately with salsa and avocado, maybe some cilantro, or just plain because they are already packed with goodness.  And, they freeze well.  What we did was put the extras into a zip-bag and snacked on them for days.  They are great heated up or cold.  Bam!

Workouts:

How were those 1-legged wall squats on your potty breaks? I bet they were a party of fun, weren’t they?  Did anyone take a fast walk/jog stopping every minute for 10 squats?  If so, how did it go?  Give me some feedback?

This Week’s Workout Challenge:

PottyTime—Every time you go to the bathroom, give me 10 squats and 5 push-ups.  EVERY time!

BONUS workout – For those who are interested, I mentioned last week that I’d offer a bonus workout for this week using some weight (dumbbells).  At least once, but I’d prefer 3 times during the next week, I want you to complete the following workout. Time yourself and see if you can get faster each time.

4 Rounds of:

–10 steps walking weighted lunge holding a dumbbell in each hand, hanging down by your side. Remember, keep front knee behind the opposite toe! Keep your chest up to keep core activated

–10 dumbbell thrusters (see video below)

I think that’s it for this week. I hope you are all feeling great. Maybe you’re a bit stronger and energized. I know you’re hydrated and peeing like crazy. I hope your heart is full of gratitude and your creativity is buzzing.  If any of you have had a positive result from any of the WritersButt challenges that you feel comfortable sharing with me, I’d love to hear it.  Email me at ginger at CrossFitGeorgetown dot com.  I can share your story on a future WritersButt post if you’d like, but at the very least, I’ll cheer you on and celebrate your success. It’s my favorite thing to do!

Have a fantastic week.

Let me give you some lovin’

Happy Valentines Day!!

In honor of this day of love, sit back and enjoy this video of some of the best romantic movie moments!  Some of my very favorite ones are in here. How about you?  What’s your favorite romantic movie moment of all time? Share the love!  🙂

Dear thighs … we need to talk.

Today I’m going to celebrate The Beauty of a Woman

–and how my thighs got trumped by the strength of my spirit.

 

“Though we travel the world over to find the beautiful, we must carry it with us or we find it not.”

Ralph Waldo Emerson

Tomorrow, February 10th, is going to be a very special day and I’m honored to be a part of it. Today many writers, including yours truly, are dedicating their blogs to celebrate the Beauty of a Woman. This is the brainchild of the lovely August McLaughlin.  Please click on her name to visit her blog and you will see that she radiates a beauty from within and she wants us all to share in the beauty that is inside each of us. Most importantly, visit her blog tomorrow to participate in the Beauty of a Woman BlogFest. You can tour the links to over 30 blog pieces and you can even WIN PRIZES, including a Kindle Touch, gift cards book and more!

“Our hearts are drunk with a beauty our eyes could never see.”

George W. Russell

The moment I heard about this blog fest, I knew I was in.  But, what should I write about?  How did I define the Beauty of a Woman?  My very first thought, cross my heart, was how I finally accepted my thighs.  Yes, I thought, “Dear thighs, I forgive you.  I no longer hate you.” But could I write an entire blog about my thighs and how many years I resented them, like ever since I was a squishy, squeezable toddler?

Sure I could hash things out with my thighs on a public forum but even though my thighs and I are still not BFFs, I just don’t hate them anymore.  Furthermore, my thighs, or any other part of my body, has very little to do with my concept of true beauty.  This wasn’t always the case.  I spent so many years agonizing over the muscular curves of my legs, the size of my clothes, the number on that blasted, cursed scale.  Well, I liberated myself from that self-deprecating load years ago.  (And threw away the scale to boot!!) Having three children and nursing them from my own body made me appreciate what a miracle a woman’s body is and how within that body blossoms a spirit more beautiful than any perfect body could ever be.  While I do work hard for a fit and healthy body … that is still not how I define the beauty that is a woman.

“Beauty… when you look into a woman’s eyes and see what is in her heart.”  Nate Dircks

True beauty is the spirit and soul of a person. True beauty is shown in how we love ourselves, what we believe we are capable of, who we impact by our kindness towards others.  True beauty embraces love and life and shares its joy.  A spirit that is giving and gracious holds immense value and abundant beauty.

“Taking joy in living is a woman’s best cosmetic.”

Rosalind Russell

I spent the last couple weeks taking note of things that embody the Beauty of a Woman to me.  I’d like to share them with you.

Faith in love – A heart willing to love is the purest form of beauty. Even a broken heart is beautiful for it allowed itself to experience love … and it will love again.

Motherhood – How a woman nurtures life within her.  How she feeds a brand new life from her own body.  How the moment she has a child, her heart will forever live outside of her body.

Animals – True beauty of a spirit is shown through kindness and empathy towards animals.

Whimsy – Someone who is not afraid to be silly and make fun of themselves.

Loyalty – Someone who will drop everything to be there for someone who needs them no matter how busy they are. Someone who will defend and stand strong for the honor of another at all costs.

Joy – A spontaneous burst of laughter, belly giggles, an irrepressible smile.

Strength – Of spirit, of conviction, of body, of mind.

Weakness – Not being afraid to acknowledge your weaknesses and having the courage to strengthen them.

Imperfection — We aren’t meant to be perfect, and nobody is. Our imperfections are the unique parts of our character.

Appreciation of the beauty in others is a reflection of our own and it is then that the true Beauty of a Woman shines bright for the world to see.

WritersButt Wednesday Recipes!!

It’s WritersButt Wednesday AGAIN!  My, how the week flies by, oodles and oodles of water is consumed, so many minutes squatting against the wall while the toilet refills.  Ah – good times!!!

My favorite comment of the week came from the sweet and funny Myndi Shafer on Facebook: “Not to whine (liar, of course I’m whining!), but I think I have the slowest-flushing toilets on the planet. Mercy!!”

Did anyone else consider faster-flowing toilets this week?  And while we’re on the subject, there seems to be a predominant toilet theme for WritersButt?  I don’t even like toilets, well at least not cleaning them. How did this happen? Ah well … we’ll soldier on.

Recently, August McLaughlin wrote a fantastic blog about how important movement and regular exercise is for not only your body and mind, but how it positively affects your creative self.  In the blog, she writes, “A sedentary writing lifestyle leads to one thing: creative atrophy.” Wow!  I highly recommend reading her post. It mirrors what WritersButt is all about.

Today I’m going to share a couple of recipes with you.  I eat a grain-free diet.  I know, shocking, right!  But it’s delicious and has a lot of variety.  I’m not saying everyone should follow a grain-free diet but if you’d like some reasons why you might want to try it, read this article showing 10 reason to go Grain-Free.

The diet that I follow (about 90% of the time) is called the Paleo diet, or Caveman diet.  You get the idea here right?  If a caveperson couldn’t eat it, you shouldn’t either. This means NO processed foods. This also means, if you’re being strict, no dairy.  For the record, you can get enough fiber and calcium in your diet from a wide assortment of vegetables and fruits.  (I bet you want to know what the other 10% is that I eat which is not Paleo.  Well, it’s occasional beans, lentils, brown rice in sushi, some thin mints in girl scout cookie season, chips and salsa, and wine. We all have our vices — I have mine too!)

The healthiest diet for most people (note I did not say ALL) consists of lean meats, vegetables, fruits, nuts and seeds.  I know this sounds extremely restrictive, but it does not have to be. In fact, cropping up all over the place are websites, blogs and cookbooks about the Paleo Diet.


Someone new to this no-grain sort of eating will initially miss crunchy snacks. I have found a snack, which is a protein-rich, power food that is also very delicious. It’s kale chips.  You know, kale is that garnish this is often showcasing that big tuna sandwich on your plate at your local bistro. It kills me how much kale is probably just thrown away when it’s far healthier than that sourdough rye or ‘whole grain’ bread.

I make kale chips a lot and my kids go nuts for them.  Here’s my recipe and process.  Preheat oven to 350. Wash a bunch of fresh kale and then tear off the leafy part from the thick stem, breaking them up into ‘chip-sized’ pieces.  Spread all your chips on a cookie sheet. (I like to line my sheet with tin foil because I’m totally lazy and don’t want to wash it.) Drizzle extra virgin olive oil on chips. Don’t drench them, but don’t be entirely skimpy either.  (maybe 2-3 tablespoons –I don’t measure anything, probably why I don’t bake, I’d suck at it.) Sprinkle your kale with some kosher salt and freshly ground pepper.  My little extra somethin’-somethin’ is I also sprinkle minced garlic (the dried kind in the spice aisle or bulk food section) all over.  YUM!!!  Then I get my hands dirty by massaging the leaves so that they are all covered with oil and spices. (This is when I usually lick a finger or two because of the garlic and oil—seriously delish!)

It will now look like this … see all those garlic crunchies!

Then into the 350 oven for about 10-15 minutes.  WATCH them!  They will go from not done, to crispy and perfect, to burnt in a moment.  I usually take tongs and fluff them from time to time to check on them.  Once crispy and dry, remove, enjoy, and share only if you feel like it. Here’s the finished kale chips.  The pictures don’t look that different, but trust me, big difference!

One more recipe for you, that you can cook in a crock pot, is called Marvelous Meatballs from my Everyday Paleo cookbook.  Mix this up, make the meatballs, dump in crock pot and go about your day while your house smells divine and your dinner awaits you later, all done and delicious.  I modify this to meet my needs and so can you. It’s a method that can be altered to your tastes.

Ingredients I used:

2 lbs of ground turkey

1 lb of ground chicken sausage

~4 stalks of celery finely chopped

small onion finely chopped

~3 carrots, finely chopped

3 eggs

½ cup almond meal (I skipped this because I didn’t have any on hand, hence wetter meatballs)

spiced to taste: I used minced garlic, kosher salt, ground pepper, cayenne, chili powder, Italian seasoning.

Get your hands dirty and mix all ingredients and then make large meatballs, layering them in your Crockpot.

Mix up the sauce and pour it over the meatballs and cook on low all day (6-8 hours).

16 ounce can of diced tomatoes (I used fire-roasted)

6 ounce can of tomato paste

minced garlic, the fresh kind or one that comes in a jar — ~ 5-6 cloves worth

salt and pepper

And here is where I’m supposed to have a ‘finished product’ picture for you.  Only, and this is the truth, by the time we got to dinner, we were all so hungry and it smelled so good, we dug in and I totally forgot to take another picture.

I served the meatballs over sautéed cabbage. You could also do spaghetti squash if you wanted a spaghetti and meatball dinner.  Or, really, just dish up the meatballs and dig in. They are so good.

What’s in store for you this week?  (Picture Ginger rubbing hands together gleefully!)

***One thing before I get to your weekly challenge. Next week, I’d like to incorporate a more intense workout for those who want to step it up a bit. For this, you will need a set of dumbbells (at least 15 lbs and up to 25 lbs) This is not mandatory. I will still offer no-equipment challenges as well.

This Week:

Stay hydrated (100 ounces daily) and Grateful in your journal.

Potty Breaks: ONE-LEGGED wall squats, so same as last week, while that infernally slow tank refills (we are targeting AT LEAST 30 seconds to a minute here!) squat against the wall, only lift one leg to parallel and then switch about every 10 seconds.  Oh — FEEL THE BURN!!

Water refills: I challenge you to do a walking lunge on your way to refill your water bottle.  I KNOW you’ll be refilling it because you have to get those 100 ounces in. Lunge your way there!

BONUS:

Extra Workout for those who’d like one: At least one time this week (3 would be ideal!!!), schedule a time you can get outside for a brisk walk. Note: if you can, plan for this to be a jog/run.  I’d like for you to continue for 10 minutes. And about every minute, stop and give me 10 squats (just like your potty squats!), then keep going. Put on some music that inspires you, look around you, feel the environment, love the beauty, feel the cold or sun on your face, breath deep.  Feel in the presence of creative energy.  It’s there – feel it, tap into it, use it!!

Have a great week everyone.  Oh, and I’d LOVE LOVE LOVE it if you make a healthy meal this week, post about it in the comments and share your recipe!

Rock on WritersButts!!

WritersButt Pep Talk

*Ginger runs into room waving her arms frantically*

 

Hi Beautiful people!  It’s WritersButt Wednesday! Can I have a “Yee Haw!!!”?  (I live in Texas, doing a good ol’ Yee-Haw occasionally is required.)

I caaaan’t heeeaaarr you!  Try it again.

“Yeeee Hhaaaawwww!!!” That’s what I’m talkin’ about.

Alright, gather round. Let’s chat.

How was the past week?  Did you keep up with your water drinking? Are you practicing gratitude? Did you see some areas in your diet that needed change, and if so, were you able to make a change for the better?  What about your sleep? Did you get more shut-eye this week?  How about that mini-workout of lunges and up-downs … did you do it every day? Some days? Even once?

I REALLY want to know.  Share with us your success or struggle so we can all support each other.

So, I told you last week that I was going to talk about the negative effects of certain things in your diet for today but I’m going to hold off because I think you need to hear something else.  I think you need a little dose of Ginger-Talk.

The past two weeks I’ve given you all mini-workouts to do once or twice a day.  I left it up to you to choose when to do them.  Well, I got a lot of feedback that incorporating these little workouts, even though they were only 2-5 minutes long, was harder than say the potty squats that you had to do maybe as many as 10 times a day.  I found this interesting and it got me thinking.  (It’s been known to happen.)

We’re talking less than 5 minutes! It takes about that long to drive through Starbucks and order a venti, quad-shot, extra hot, soy, no-whip, skinny, non-fat, vanilla latte for goodness’ sakes!

Why was it so hard for many of you to stop and take a break and do a mini-workout? I’m sure there are many reasons for this but I believe a predominant one is routine and making the CHOICE to MOVE.  See, with the squats or push-ups every time you went to the bathroom, the choice was already made.  I made it for you when I told you what to do and when to do it. Sure, you could have told me to forget it, and I’m sure some people did, but many of you liked the routine of doing them every time you went to the bathroom.  You were already there, so you might as well just get them done.

But, choosing to stop whatever you were working on to get up and do a workout, well, that required making a conscious choice. We make the decision to do something because there is a reward involved. This is universally true.  So by NOT doing the workout, you have chosen the reward that comes from saying no. I don’t know what that is. Maybe you feel you really need those 5 minutes to get more words on the page.  Maybe you know that those lunges are going to be hard and your butt and quads will burn, and well that doesn’t sound that much fun so the reward is avoiding that work.  Sound familiar?

What I want to do is to help you believe that making the choice to work out, to make different/better nutrition choices, get more sleep, drink more water all come with HUGE rewards.  The number one reward is your health. I’m sorry, but there is NOT a better reward than that. You can’t write the next best seller while you are exhausted, sick, depressed, and dehydrated.  Well, maybe you can but I bet it won’t be the best work you can do and it sure as heck won’t be fun, because being sick is not fun!

Ignoring your health makes you weak on the inside and the outside.  That is the truth. I’m sorry the truth stinks sometimes.

But I have good news! Every single step toward your whole health is made up of small, everyday choices you make.  You are the All Powerful Oz.  (Sorry, just saw Wicked last weekend – SOOOO good!)

I realize making these choices seem hard because they are different than the choices you have been making and hardly anybody likes change.  But come on … give it a try! I promise you, you will like the results!

You will feel energized, rested and happy.  You will feel stronger, healthier and lighter.  You will have creativity at your beck and call, empowerment in your attitude and hopeful conviction in your spirit.

All because you chose to rest and hydrate your body. You chose to make some changes in your diet, taking out toxic, insulin-triggering, processed foods and fill it with wholesome, clean, nutrient-packed fuel for your body and mind. And you made the choice to strengthen and challenge your body in workouts that will promote muscle growth and brainpower!

Don’t believe me?  Prove me wrong! I double-dog-wizard dare you!

This Week:

Staples: 100 oz water daily. 3-5 Gratitudes.

Food: Careful and deliberate choices for your health.  Have a question? Tweet me! { @GingerCalem }

Workout: We’re heading back to the potty. Yep, I want you all to feel this is doable and that you will have ‘opportunities’ to workout, so back to the john we go.  Every time you go to the bathroom, I want you to flush (obviously!) and then for the time it takes the tank to refill, I want you to hold a ‘wall-squat’. Ideally this will be AT LEAST 30 seconds.  I would not be opposed to 1 minute. ~sweet grin~


~Thighs parallel to the floor, don’t lean forward, don’t rest hands on legs, keep knees behind toes. Do it.~

If that is not possible for whatever, legitimate reason … you may do 10 – 15 potty squats OR 5-10 Push-Ups. Too many choices?  Get over it and get it done.

Support: Need support doing the week? We are hanging out on Twitter using #writersbutt hashtag and we are on our very own Facebook Page.

Are we all pumped up for an awesome week?  Just say yes so I don’t go all postal and throw broccoli at you.  I know with 100% certainty that this is going to be a kick ass week. (Literally!)

Go WritersButt!!  Go YOU!


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