Archive for January 2017

Motivational Mindset Monday | Do Something Hard Physically To Build Strength Mentally and Develop Confidence

Monday, January 30, 2017


 
Motivational Mindset Monday | Do Something Hard Physically To Build Strength Mentally and Develop Confidence
 
When you do something hard physically, you build strength internally.
 
How many times have you looked at doing something and said, "Ehh I don't know about this, it seems too hard, I don't know how well I'll be able to do this" but you try and do it anyways?
 
How awesome does it feel when you finish it, when you can think to yourself, "Huh, look at that, it wasn't easy, maybe it wasn't perfect, but I did it!"
 
Let me walk you through some thinking here:
 
Think of a workout that you think you would succeed with. Don't pick something that you know you are going to fail at. Make sure it's the type of challenge you're looking for. I don't want it to be a cake walk but I want it to be something you physically can do right now. I want you to set the goal for yourself right now and understand that you might not be great the first time but you're at least going to try it.
 
If for some reason you go a few days in and you realize it's not doing it for you, then pick something else. Don't pick something else just because you weren't good at it, you shouldn't be good at something the first time you do it. Where's the challenge then, right?
 
Then, identify how it made you feel. So much of changing your confidence, changes the way you think. If you only focus on the negative, then that's what you'll attract more of and feel more of so that's where our brain goes and then boom - you get stuck in a rut.
 
So you're going to start focusing on positives instead. If you're sore the next day, great! - soreness means change. This is you becoming closer to who you want to be, this is you building your confidence by doing something that's scary.
 
When you courageously do what you know you need to do, when you feel that fear, and you feel that little gut instinct inside of you that tells you just have to do it, just get it over with.
 
That moment when you finish your workout and you can say to yourself, "Okay I didn't die, I'm still alive!" That will help you start to believe in yourself and build your confidence.  
 
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💕My challenge for you is to do something that scares you!💕
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 *Stay tuned for next weeks "Motivational Mindset Monday" here and over at Facebook.com/RachelFaulFitness at 7:30pm EST

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Self-Awareness Saturday | Developing Awareness (Part 10) | Free Yourself of Your Attachment To Outcomes

Sunday, January 29, 2017

 
Self-Awareness Saturday | Developing Awareness (Part 10) | Free Yourself of Your Attachment To Outcomes
 
 
Last week I went over the ninth step, allow yourself to embrace others, so this week I'm going go over the tenth step: free yourself of your attachment to outcomes. 


If you missed last week, click HERE to catch up and read it!
 
For me of the most therapeutic components of practicing self-awareness is freeing yourself from the expectation and anticipation to outcomes.

 

Anticipation and expectation are products of the future, so even though it can be influenced by our intentions, it cannot be controlled.

 

I do my best to help plan for the future but as we all know, things don’t always go the way we went or expect them to go.

 

How many of your projects actually ended exactly as planned?

How much of your emotional energy have you spent on attachment to its outcome?

 

We spend so much of our energy worrying about things that haven’t even happened yet and may not ever even happen for that matter.

 

Getting out of your own way forms a space for something bigger to unfold.

 

It is through the release of attachment and control that a more beautiful outcome is revealed.

 

Through self-awareness, I have learned my personal need for control so this one was a hard one for me.

 

By allowing yourself to let go of this control, anticipation, expectation, etc., you will be able to generate more powerful and thrilling experiences beyond your own limited “inner world”.



*Stay tuned for my next "Self-Awareness Saturday" at 7:30pm EST over at Facebook.com/RachelFaulFitness for part 11

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Story Time Sunday | "I had a HIDA scan!"

 
Story Time Sunday | "I had a HIDA scan!"


For this weeks Story Time Sunday I am going to talk about something I recently had done - a HIDA scan!

Most of you are probably thinking, “What the heck is that?” so I am going to use some information from mayoclinic.com to help explain it.

What is a HIDA scan?

“A hepatobiliary (HIDA) scan is an imaging procedure used to diagnose problems of the liver, gallbladder and bile ducts. For a HIDA scan, a radioactive tracer is injected into a vein in your arm. The tracer travels through your bloodstream to your liver, where the bile-producing cells take it up. The tracer then travels with the bile into your gallbladder and through your bile ducts to your small intestine. A nuclear medicine scanner (gamma camera) tracks the flow of the tracer from your liver into your gallbladder and small intestine and creates computer images.”

Why is it done?

A HIDA scan is mainly done to evaluate your gallbladder, to look at the bile-excreting function of your liver, and to track the flow of bile from your liver into your small intestine.

If you are wondering why I had one done, here’s a little back story:

So I was diagnosed with irritable bowel syndrome right around my 15th birthday. Fast forward to 3 years later, I had to have a colonoscopy done to make sure that it was nothing more serious, specifically to make sure I did not have colon cancer. At the time, they had told me that I would need to be evaluated to have a colonoscopy once every 5 years. December 2016 rolls around, which was the next 5 year mark. Honestly, I did not want to have another one done, for the majority of the last 5 years I had felt pretty good. I found ways to deal with it and I was able to manage it pretty well. When I came in for a consult, the woman I saw asked why I never had full testing’s done to make sure that it was nothing else. At the time I had only ever had a colonoscopy, blood work done to rule out celiac disease/gluten, and tried diet changes to rule out lactose intolerance. She agreed that she would like to try some other tests first and only do the colonoscopy as a last resort. First, I had a few different tests done through blood work and then a Small Bowel Follow Through. (I did write a Story Time Sunday for that if you haven’t read it yet.) Anyways, so everything came back normal. I went back to see her for a follow up and she mentioned that upon further examination in my case and current situation, she would like me to have two more things done. She mentioned that some of the symptoms I had and how they came and went could be associated with the gallbladder so she wanted me to rule that out as well. So this brings me to now, which is why I had an abdominal sonogram and this HIDA scan done.

My HIDA scan experience:

I had to fast after midnight the day before and like I mentioned I had an abdominal sonogram right before I went in for my HIDA scan. Honestly when I first got in this thing it reminded me of a seat in a spaceship, however my doctor quickly informed me that I would not be going into space haha! This picture is a real picture of me, and this is what it looked like. I had to lay inside this for about 2 hours or so, just like this. I wasn’t allowed to move around much and I couldn’t move my arms or my hands anywhere near my chest or stomach. The nuclear medical scanner stayed in that position, about an inch from my chest the entire time. Luckily, I am not too claustrophobic so for me it wasn’t too bad. Before you get in “the big tube” (I don’t know real term for it is) they inject a radioactive tracer into a vein in your arm. It feels so weird when they do this because it’s actually like a cold sensation.

There were only two parts about this that I didn’t like. I didn’t like was that it was pretty hard to hear anything while inside it unless someone was standing right next to you and that my view was basically just that big black hose. Oh, I lied I forgot about the IV so I guess there’s actually three. I hate having them in because for one I’m a baby with pain and for two it always freaks me out to bend it so I literally keep my arm straight the entire time.

Here’s the only real decently bad part about it. So towards the end of the scan, I had to get an intravenous injection of a drug called Kinevac which makes your gallbladder contract and empty. The doctor told me beforehand that it’s going to make my stomach feel similar to how it does when I eat something I shouldn’t and it gets upset. He said I might experience things like abdominal pain, back pain, chest pressure, gassiness, cramping, vomiting, or the need to urinate. Instantly I’m trying to mentally prepare myself for the worst while I’m lying there waiting. The good news he said was that the symptoms would only last 10 minutes and then they would go away. So he gives me this drug through my IV and literally instantly I just feel yucky. My back hurts, my stomach hurts, I get cramping, and I feel pressure and warmth in my chest. It wasn’t as bad as I was expecting it to be, but he definitely didn’t lie about how yucky it would make you feel.

Thankfully, my results all came back normal!
 
 
 
I want to know: Have you ever had one of these done? What was your experience like?
 
*Stay tuned for next weeks Story Time Sunday at 7:30 pm EST over at Facebook.com/RachelFaulFitness

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Dental Talk Thursday | Oral Hygiene for Preteens

Friday, January 27, 2017


Dental Talk Thursday | Oral Hygiene for Preteens
 
Since last week we talked about oral hygiene for kids, for this week’s Dental Talk Thursday we are going to be talking about oral hygiene for preteens.
 
As kids get older, more permanent teeth start to come in. This is when a thorough daily dental hygiene routine becomes even more crucial in order to their keep teeth and gums healthy. Unfortunately, it can become very difficult to keep preteens interested in their oral hygiene.
Here are some helpful tips to try:
• This is the age where they really start to become more conscientious of their appearance. Therefore, it can be helpful to remind them that good oral hygiene can help them look good and have fresher breath.
• Even though they are fully aware that they should do it, it doesn’t mean that they will. Therefore you should always remind your preteen to brush twice a day with fluoride toothpaste for a full two minutes to prevent cavities and keep their teeth strong. An electric toothbrush is a good investment at this age. It makes it more fun and high end toothbrushes nowadays sync to your smart phone with several neat feature to keep them on track.
• Flossing is extremely important at this point because most if not all of their permanent teeth have erupted. Cleaning between them will help prevent cavities and keep their breath fresh.
• If your child is playing a contact sport, encourage them to wear a mouth guard to protect their teeth from injuries.
• If your child is in brace, make sure kids they use a power toothbrush and floss very thoroughly to avoid white spots on their teeth when the braces come off.
 
 
 
- Rachel Faul, Registered Dental Hygienist
 
 

*Stay tuned for next weeks "Dental Talk Thursday" over at Facebook.com/RachelFaulFitness at 7:30pm EST

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Motivational Mindset Monday | What Do You Want To Be Remembered For?

Monday, January 23, 2017

 
Motivational Mindset Monday | What Do You Want To Be Remembered For?
 
 
The effect you have on others is the most value currency there is.
 
What does the world need?
 
How can you serve others?
 
God gave you life for a reason.
 
Because He gave you life, you are able to impact the lives of everyone around you.
 
How often do you stop and actually think about that?
 
Do you realize how blessed you are?
 
Do you look around and appreciate all your blessings or are you just focused on all of the negative?
 
I'm sure growing up your parents probably told you that you can be anything you want to be. Why as adults do we stop believing that?
 
"He who says he can and he who says he can't are both usually right."
 
Think about this, you probably haven't thought of this one simple question: What do you want to be remembered for?
 
Do you want to be remembered as someone who gave up?
 
Wake up early, stay up late, sacrifice, do whatever it is you have to do to get where you want to go.
 
Don't expect anyone else to believe in your dream like you do. Stop waiting looking for someone to support your dream, the world doesn't owe you a dime.
 
It's not about the hours you put in, it's about what your doing with those hours that you're putting in.
 
What kind of impact do you have on others? What kind of example are you setting?
 
Get on a mission. Show the world what you can do. Prove to yourself that you can do it.
 
 
What do you want to be remembered for?

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💕My challenge for you is to look in the mirror and see what stares back at you.💕

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*Stay tuned for next weeks "Motivational Mindset Monday" here and over at Facebook.com/RachelFaulFitness at 7:30pm EST

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Self-Awareness Saturday | Developing Awareness (Part 9) | Allow Yourself to Embrace Others

Sunday, January 22, 2017


 
Self-Awareness Saturday | Developing Awareness (Part 9) | Allow Yourself to Embrace Others


Last week I went over the eighth step, take time to meditate, so this week I'm going go over the ninth step: allow yourself to embrace others. 


If you missed last week, click HERE to catch up and read it!


First, let’s talk about ego. I’m not talking about the inner rival that is responsible for our every unconscious word, thought, or action. I’m talking about the ego that convinces us to adopt false ideas and unconfirmed fears.
 

How many irrational fears do you have?

How many times do you try to convince yourself of something that isn’t true?

False realities can seem so much prettier than the real ones; trust me I know that all too well.

You might be surprised.


We operate in a system where we become polarized to see others as either less than or greater than ourselves. This constant emotional roller coaster interferes with our growth and causes us to disconnect with others.


How many times do you stop yourself from doing something due to low self-esteem?


One important part of practicing self-awareness is that once the ego has been revealed it is instantly weakened.


With ego in a weakened state, one can become more open-minded to help them to start embracing the uniqueness and diversity of others.


When we can take responsibility for our fears that created the aforementioned you vs. them, we can more easily form relationships and communicate without judgmental or unrealistic standards.



*Stay tuned for my next "Self-Awareness Saturday" at 7:30pm EST over at Facebook.com/RachelFaulFitness for part 10

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Fitness Talk Friday | Health Benefits of Herbs

 

Fitness Talk Friday | Health Benefits of Herbs


When you walk into the kitchen and smell something mouthwatering, odds are you are smelling fresh, green herbs. Fresh herbs add more flavor to your meals and they’re easy to maintain.
 
 
Parsley
This is one of my favorite herbs. Parsley has almost twice the carotenoid content of carrots. It's rich in antioxidants which help slow down the effects of aging as well as help prevent coronary artery disease. Parsley also contains a phytonutrient called apigenin, which has been shown in research to have a potential for anti-cancer properties because they inhibit the formation of new tumor-feeding blood cells.

Cilantro
According to a
study published in the Department of Food, Nutrition and Health, cilantro helps reduce cholesterol, lower high blood sugar, and promote detoxification of the blood.
 It's also a great source of vitamin's A and C.
 
Basil
Basil is a great source of vitamin A, magnesium, iron, calcium, potassium, and vitamin C. It's high volatile oils also have 
anti-inflammatory and anti-bacterial properties.

Mint
Basil's cousin, mint, is one of my favorite things in the whole world. Why? Because it soothes your tummy and helps decrease t
he effects of irritable bowel syndrome (holla!) and dyspepsia. I chew mint gum and I take peppermint oil capsules everyday because of mints ability to relax the smooth muscles in these areas.
 
Chives
Chives are related to leeks and garlic; they're spicy. They have an antioxidant compound that are associated
with anti-aging properties. Chives are a great source of beta-carotene, potassium, vitamin K, calcium, folic acid, iron and vitamin B. 
 
Dill
Dill is an excellent source of calcium, manganese, iron, fiber, and magnesium. Similar to mint and basil, dill also contains volatile oils with 
antioxidant properties.
Oregano
Oregano is an excellent source of vitamin's K, A and C. It is used is many Mediterranean meals for its added sources of iron, manganese, and folate.
 
 
*Stay tuned for next weeks "Fitness Talk Friday" at 7:30pm EST over at Facebook.com/RachelFaulFitness

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Dental Talk Thursday | Oral Hygiene for Children

Thursday, January 19, 2017


Dental Talk Thursday | Oral Hygiene for Children

 
Since last week we talked about cavity prevention in infants, for this weeks Dental Talk Thursday we are going to be talking about oral hygiene for children.


Unfortunately, roughly 25 percent of children have or had cavities before entering kindergarten.


Believe it or not, dental decay is the most common chronic childhood disease with more than 16 million children suffering from untreated tooth decay in the U.S alone, according to the U.S. Centers for Disease Control.


Here’s a crazy fact: According to the American Dental Association, “Oral disease causes children to miss 51 million school hours and their parents to lose 25 million work hours annually.”


You might be having to fight with your kids to get them to brush their teeth, do it longer, do it more frequently etc. but don’t let that stop you from doing it! They will thank you when they get older.


By the age of 3, kids will have all of their baby teeth. We call them “baby teeth” but they’re actually called “primary teeth” or “deciduous teeth”.

 
You will start seeing these “baby teeth” fall out around the age of 6. This is the time when the permanent teeth aka “adult teeth” start coming in. This also means its tooth fairy time; get out your wallet mom and dad! I will post the eruption patterns below so you have a rough idea of what tooth should fall out when.


 


Don’t worry if you see some gaps between your child’s baby teeth, this is normal and it’s actually a good thing because it makes more room for the adult teeth. Even though you may think “they’re just baby teeth”, it’s important to remember that these little guys are the space holders for the adult teeth. If a baby tooth becomes decayed and needs extracted, there won’t be a tooth there anymore to hold open that space for the adult tooth. This can lead to crowding issues down the road.


You can expect your child to have all of their adult teeth erupted by the age of 13, with the exception of the wisdom teeth of course. Those don’t typically come in until around 17-21 if they even come in at all.

 

Here are some tips to help keep your child’s teeth healthy and strong:

- Use fluoride toothpaste. Before the age of 3, only use a grain of a rice-sized amount of fluoride toothpaste. Starting at age 3, until age 6, use a pea-sized amount of fluoride toothpaste.  Make sure your child spits after each brush once they’re old enough to do so.


- Be sure your child brushes for a minimum of 2 minutes twice a day. Get them a timer if you need to. Start flossing their teeth as soon as their teeth touch, or even earlier to help your child get into the habit of it. The flavored kids flossers seem to go over the best.


- Help your child brush and floss until they are old enough to do so effectively on their own. They say that kids do not have the manual dexterity to properly clean their teeth on their own until they are able to tie their shoes. It is okay if they brush on their own before this happens to make them feel more independent but always be sure to brush them again yourself afterwards.


- Visit the dentist every 6 months. The American Dental Association recommends a child has his or her first dental visit by their first birthday or when their first tooth erupts, which ever one comes first. Kids typically will not have an actual cleaning at the dentist until the age of 3 or sooner if they allow us to. As a side note, I always tell parents to bring their child with them to their dental cleaning appointment first. This allows the child to get to know us and they become more familiar with the environment which in return helps them feel more comfortable when it becomes their turn. This makes for a more effective dental appointment.

 
 
 
- Rachel Faul, Registered Dental Hygienist

*Stay tuned for next weeks "Dental Talk Thursday" over at Facebook.com/RachelFaulFitness at 7:30pm EST
 
 

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