Story Time Sunday | "I'm super indecisive!"

Sunday, February 19, 2017

 

Story Time Sunday | "I'm super indecisive!"

 

 

For this weeks Story Time Sunday I am going to talk about something I'm bad at, making decisions!

"Time doesn't wait. Indecision will only let opportunities slip by. Pick a path and walk confidently with your heart behind every step."

Most people who know me personally already know this and it's something I honestly joke about and "brush off" frequently but in reality it really does bother me.

I was just talking about this during my massage last Friday. My massage therapist says I'm one of the most tense people she has every seen.

She was asking me why if it was because I just don't know what I want.

That is not the case. I am very clear on what I want in each aspect of my life.

I know what kind of message I want to spread.
I know where I want my life to go career wise.
I know who I want to spend the rest of my life with.
I know what things I like and what things I don't like.
I know my favorite color is pink.
I know I have road rage.
I know I'm a terrible liar.
I know I have a hard time being "mean" to people.
I know I love being home.
I know I like being a morning person.
I know I'm always early to everything.
I know who I am to the core, at least I'm in the process of doing so.

So we crossed that one off the list and I told her I think it just has more to do with me just being so afraid to make a mistake.

I've always been afraid of that. I've always been afraid of letting people down. I've always been afraid of disappointing those I love.

Honestly what I think it comes down to is that because I am so afraid to make the wrong decision, it's easier for me to just have someone make the decision for me. That way if it was the wrong one it wasn't my fault.

Unless I'm 100% sure of one or the other, I struggle to decide.

Just yesterday Devin and I got out to enjoy the 64 degree weather (that's a heat wave for February in Pennsylvania). We went to dinner at one of our favorite local restaurants. Like normal, I struggled to decide what to eat. This is an argument that Devin and I have on the daily haha. I ask him what he wants for dinner and he says, "I don't care, just make something." (insert eye roll emoji) I know to most people that's a nothing thing but to me it stresses me out because it feels like I'm being put on the spot and my mind goes straight to - What if I make the wrong decision?! Hello, anxiety! I know you're probably thinking, what's the worst that could happen? If you think that way then that's awesome, I'm so glad you don't understand my pain haha!

Anyways, I couldn't decide between boneless wings and a flatbread so I made the waitress decide for me.

You see, most times its not a serious situation and that's what makes the least sense to me. You'd think it'd be like I can't decide whether or not to buy a new car or something like that.

I have been working on this. I have been working hard to build up my self-awareness so that I am able to understand why I struggle so much in this area that way I can change it.


Does that sound bad?

#perfectionistprobs?
#overthinkingprobs?
#worrywartprobs?

I want to know: Is anyone else like this? Please tell me I'm not the only one.

*Stay tuned for next weeks Story Time Sunday at 7:30 pm EST over at Facebook.com/RachelFaulFitness

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Self-Awareness Sunday | Self-Awareness Activities | Get Alone and Don't Do Anything

 

Self-Awareness Sunday | Self-Awareness Activities | Get Alone and Don't Do Anything

Step 1. Get away from people. Yes, that means your significant other, children, and even your dog.
Step 2. Be still. Don't do this while you're taking a walk or are in between doing things.
Step 3. Don’t do anything. Turn the TV off and get rid of any noise. Literally, just sit there and be present with yourself.

As frustrating as it can be sometimes, as stressful as it can be sometimes, I like being "busy." What I've learned, however, is that as humans we often use "busyness" as an escape from everyday life. Regardless of what is going on your life at the time, it's used as an escape from pain, from fear, from sadness, from hatred, etc.

If you're like me and deal with this same thing you probably can relate to this.

We chronically feel the need to “do something.” It becomes more and more difficult to be still and stay present in any given moment. Our minds wander to everything else we believe we should be doing as if taking a second to relax is something we should feel guilty for.

The laundry still needs finished.
I haven't figured out what I'm making for dinner yet.
I still need to make that appointment.
The list goes on and on.

However, the best way to truly experience and appreciate life is to take time let go of all of that and just be still with ourselves.

In order to develop self-awareness it is so important that you start with an open mind and empty slate. Doing this activity for a few minutes each day in silent solitude is the best place to start. If you can do 30 minutes, do it. If you can only fit in 5 minutes, do that.

This helps you to becomes more grounded in reality. It brings a sense of peace, balance, and calmness.

While it can be scary and lonely at first, spending time alone with yourself every day gives you the opportunity to reflect. Reflect on all aspects of your life and help you understand your decisions. You'll be able to reflect on yourself, what you feel, what you would like to do, what you have done, and what you have said.

Solitude helps align ourselves with our deepest needs and cravings in life, therefore it builds your self-awareness.

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

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Fitness Talk Friday | Why You Should Try During Workout Formula Hydrate

Friday, February 17, 2017

 

Fitness Talk Friday | Why You Should Try During Workout Formula Hydrate

 

It’s a proven fact that just a 1-2% drop in our body weight through sweating can result in over a 10% reduction in power during sports or exercise. Therefore, it’s very important to stay well hydrated to maintain or improve our performance but we know that water alone is not as effective.

 

Hydrate was designed to be more effective than water and other sports drinks out there with 3 key features.

 

The first is that for effective hydration you need a specific fluid osmolality which is driven by a specific level of carbohydrates, plus electrolytes and a specific volume of water. This osmolality ensures rapid fluid absorption to help maintain fluid balance, improve hydration and therefore improve performance.

 

Osmolality is the amount of solutes in a solution. During exercise the ideal drink should be lower osmolality than the blood and I will explain why. So when you consume a low osmolality drink it goes from a low osmolality or concentration to a higher osmolality in our blood so rapid fluid absorption and maintenance of fluid balance. So if the osmolality or concentration is too high like in high sugar sports drinks it will absorb very slowly and can cause stomach discomfort as well as actually dehydrate the body. If the osmolality or concentration is too low like water, it’s fast absorbing but can actually dilute the blood and the body can’t retain the fluid. So you will actually need to go to the bathroom or pee this out.

 

Through sweat we lose a significant level of electrolytes, particularly sodium, potassium, calcium, and magnesium and we need to replace them in order to maintain hydration. You don’t get these electrolytes with water so it’s important to have the in the right forms and the right levels. Hydrate was formulated to target the typical amount of electrolytes that are lost in sweat and our based on sweat losses in published studies. Citrate forms of these levels were chosen for Hydrate because they are more comfortable for the stomach.

 

Lastly, we’ve got the added benefit of improving performance with quercetin, a powerful phytonutrient. This is the same ingredient I discussed in Energize (to read that blog, click here) that helps to improve endurance and reduce fatigue so you can last longer during your workout. The industries best and purest quercetin is used which again is what explains the bright yellow color of Hydrate as well as Energize.

 

If you are exercising for a long period of time or at high intensity the body absolutely needs sugar in order to ensure rapid fluid absorption and maintain proper hydration. If you are working out hard enough to be sweating profusely Hydrate can be a really helpful tool to help improve performance. It is especially useful in endurance type training or competition.

 

There are written instructions on the label to indicate how much to use for certain periods of time as helpful guidance.

 

 

 

If you are interested in trying out Hydrate to see for yourself, you can do so by clicking HERE!

 

 

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

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Dental Talk Thursday | Wisdom Teeth

Thursday, February 16, 2017

 

Dental Talk Thursday | Wisdom Teeth

 

For this weeks Dental Talk Thursday we are going to be talking about wisdom teeth.

Wisdom teeth, aka third molars, are the last teeth to develop in the mouth. They tend to come in around the late teens or early twenties. While most people need to get them removed for various reasons, surprisingly, some people never even get them.

Sometimes wisdom teeth come in sideways, sometimes there’s just simply not enough room in the mouth for them. Regardless, because we don’t have x-ray vision, radiographs are needed to see how and where they are placed in the mouth.

 

If you need to have yours removes, here are some tips for a speedy recovery:

• Bite on clean gauze to help stop the bleeding (personally, this was the worst part for me just because I hated the feeling)

• Use ice packs on the cheek, 30 minutes on, 30 minutes off to help reduce swelling

• Eat soft foods and drink plenty of water (prepare to stock up on jello, mashed potatoes, etc.)

• Be careful when brushing so that you don’t catch the stitches

• Follow the exact instructions for taking any medications your doctor recommends

• Avoid smoking and other tobacco use

• Avoid using straws as it can dislodge the blood clot in the tooth socket

• Prepare to relax, and actually relax

Call your doctor immediately if you experience severe pain, fever, or excess bleeding or swelling. Be aware that it will take several weeks to months for your mouth to completely heal you have your wisdom teeth removed.

 

 

 

 

- 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 | How To Get Your Motivation Back

Monday, February 6, 2017

Motivational Mindset Monday | How To Get Your Motivation Back

Let's talk about getting your mojo back.

 

Maybe you need motivation to do your homework

Maybe you need motivation to do the laundry

Maybe you need motivation to plan your vacation

Maybe you need motivation to get back into your fitness routine

Whatever it is that you’re struggling with to get motivation for, the one thing that stays constant is that it’s something for YOU.

These are all things that we do for ourselves.

What happens is that we end up putting everything else first, and then we wonder why we’ve lost our motivation on the areas that will probably have the biggest impact on how we feel about ourselves.

When our nutrition is on point and we’re exercising on a regular basis, how amazing does that feel? Am I right? We feel more confident, we feel sexier, we feel stronger, we are more alert, we have more energy, etc.

Now, what happens when you do this for a while and then you stop? You feel like a blob, bummed, and lose your energy.

We all need energy! The best way to do that is to EXERCISE! You don’t need any magic shakes or pills or patches – none of those gimmicks.

You just need to EXERCISE!

I want everyone to feel happy and confident and amazing and just plain good about themselves.

 

Here's how you do it:

STEP ONE: Just start! I get this question all the time, how do I get started? YOU need to DECIDE to do it instead of just thinking of it. Make it a priority. Schedule it if you have to. When people ask me if I really always wake up in the morning and feel like exercising, the answer is no, not always. But you know what, I know I need to start and I give myself permission to quit after 5 minutes if I still don’t feel like it. What happens is that even 5 minutes in I already feel so much better that I don’t want to quit.

STEP TWO: Know why it matters to you! Get out a pen and paper and make a list of why it’s important to you and how it’s going to help you feel when you accomplish it. Nobody is born with discipline. We learn it. It’s a habit and in order to develop a habit you have to recognize the reward. It has to excite you! How will it pay off? You need to understand your value. Stop putting yourself last on the list. Why are you devaluing your life and your happiness? Putting everyone else first doesn’t make you a better person, you will be a better you when you put yourself first. You will do people a disservice if you make them believe they need you to take care of them. YOU need YOU to take care of YOU. You need to set the example. Be the role model so that they can learn to value themselves too. 

STEP THREE: Put together a plan! Change starts with a plan. Write it out. Don’t just think of it. Put it on paper so that you can SEE it. Don’t just think about it and brain storm. If you can’t do it right now, schedule a time with yourself TODAY to do it.

Do it for YOU. Remember your value. Remind yourself every day that you are worthy of it. Drown yourself in positive affirmations. Ignore all the negativity and take time for yourself to clear your mind.

 

 

This is my bottom line. If you want it bad enough – you will either find the time for it or you will make the time for it.

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➖

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💕My challenge for you is to go through these 3 steps and find your motivation again!💕

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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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Fitness Talk Friday | At Home Prenatal & Postnatal Workouts

Friday, February 3, 2017

 

Fitness Talk Friday | At Home Prenatal & Postnatal Workouts

 

Start lifelong healthy habits for you and your baby with the NEW Active Maternity Series!

Did you know that exercise is one of the best ways to:

• Help minimize pregnancy-related aches and pains
• Boost your sense of well-being throughout your pregnancy
• Build the foundation to help you get your body back faster post-pregnancy

It's true. But you have to know which exercises you can safely do during pregnancy and which to steer clear of, because now you're looking out—and working out—for two.

No need to go to the gym, splurge on expensive prenatal personal trainers, or worry about whether what you're doing is safe for you and your baby.

Autumn Calabrese, mother and celebrity trainer known for her 21 Day Fix® simple fitness and portion-control program, simplifies it all for you. Just press play and she'll show you exactly what to do, starting from when you're an expectant mom all the way through your postpartum weight-loss journey. Her Active Maternity workouts focus on gently building the strength you need for carrying your baby all the way through to labor. And she'll help you safely develop strong abs and a fit cardiovascular system to give you the oomph and stamina you need for the pushing stage.

The workouts are customized to each trimester, demonstrate pregnancy-specific modifications you can use during other activities, and show you how to stretch in a comfortable range of movement. So you can continue to experience the feelings of wellness you get from exercise while carrying your little one to term. And they're superefficient. You can squeeze these short and sweet pregnancy workouts in when you're low on time—or energy!

Special Note From Autumn: Although my workouts were specifically designed for expectant and new mothers with your health and safety in mind, it is important that you consult with your physician to understand just how these exercises may affect you, your health and your baby. Please get permission from your physician before beginning these workouts, especially if you are high risk, had a caesarean section or experience post-partum conditions.

 

THE WORKOUTS:

 

1st Trimester: Get Stable

These beginning exercises for pregnant women will set a healthy foundation for cardio and muscle development, one of the major keys to reducing discomfort throughout your second and third trimester.

2nd Trimester: Get Strong

Did you know that during the second and third trimester you should avoid standing motionless for too long and exercising while lying on your back? These sets of exercises will safely increase your strength, stability, and overall fitness during this energizing stage of pregnancy.

3rd Trimester: Get Ready

These workouts are designed to keep you motivated and active while preparing your body for a smoother delivery. You'll practice holding each move for 10 seconds. Each push is about that long, so preparing your body for this type of work is necessary.

Postpartum: Get It Back

Ease back into your regular workout routine as you learn the moves that can help you flatten your post-baby belly faster than traditional ab exercises, and start looking and feeling like yourself again. It consists of 2 rounds of 8 exercises you can squeeze in when your newborn is finally napping.

 

Try the *NEW* at home ACTIVE MATERNITY workouts for FREE for the first 30 days!

You can simply stream Autumn's prenatal and postnatal workouts right from your TV, computer, smartphone, or tablet—anywhere you have an internet connection. So whether you're on vacation, stumble across a great grassy area in between errands, or just want to hide away in your bedroom, now you can work out on your schedule anytime, anywhere. It's all part of Beachbody On Demand and Autumn is giving you 30 days to stream these pre- and post-pregnancy workouts, FREE.

Workout out safely with trimester-targeted Active Maternity workouts - the series will even help you tone up after you've left the delivery room!

• safe & effective prenatal + postnatal workouts
• customized workouts for every trimester & beyond
• for those currently expecting or have recently been pregnant
  

CLICK HERE TO START YOUR FREE 30 DAY TRIAL!

 

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

You can always join an online accountability group for help and support as you make these new changes to your family's eating. Having the support, encouragement, and resources for new healthy recipes and options will help you see tremendous success with making this new lifestyle habit and routine! For details and to secure your spot, apply HERE!

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Dental Talk Thursday | Cold Sores

Thursday, February 2, 2017

Dental Talk Thursday | Cold Sores

 

 

For this weeks Dental Talk Thursday we are going to be talking about something else no one wants, a cold sore.

 

 

Cold sores, aka fever blisters, are painful infectious blisters that are caused by the herpes simplex virus type 1. Although they can appear on any part of the body, they are most commonly found around the mouth and lips. Once they form, they result in a contagious sore that typically lasts 7-10 days.

 

Cold sores are very common but fortunately they’re not very serious. The only time they become a serious problem, potentially life-threatening to be exact, is if they are spread to someone with AIDS which can cause blindness if it reaches the eyes, meningitis if it reaches the brain.

They are usually spread through close contact such as kissing or sharing utensils with an infected person. However, there is another way they can be transmitted. Genital herpes which is caused by herpes simplex virus type 2 can be transmitted through oral sex.

Once you have been exposed to the herpes simplex virus, it lies dormant until it is triggered. This is why those who have been exposed don’t walk around with cold sores exposed all the time. If the virus gets triggered by something such as allergies, stress, fatigue, weak immune system, excessive sunlight, cold weather, or even certain foods, they will reappear.

How do you know if you have a cold sore?

First, you will feel a burning or tingling sensation around your lips for a few days.

Then, a small fluid-filled blister will appear on the outside edge of your lips.

The sore will ooze out fluid before crusting over.

If it’s the first time you have a cold sore outbreak, you may also get a sore throat, headache, fever, or experience muscle aches.

Once you have an outbreak, it will typically take 2- 4 weeks to completely heal completely and go back to its dormant state. While the sores are present, the virus is contagious.

How do you treat a cold sore?

There is no cure for the herpes simplex virus. The best thing to do is try some antiviral medication to help heal the cold sore quicker and reduce their frequency. Typically a doctor’s visit is not necessary unless they do not clear up within two weeks or if your symptoms become severe.

 

How do you prevent cold sores?

Unfortunately, it can be very difficult to prevent cold sores unless you know you’re your triggers are then, you just try your best to avoid them. For example, one of my triggers is the sun (especially if I get burnt) so I just pay extra attention it and use sunscreen and lip balm. If you are an extreme case and have them really often, your doctor may recommend a prescribed daily antiviral medication.

- 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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