Motivational Mindset Monday | Stop Being Your Own Worst Enemy

Monday, January 16, 2017

 
Motivational Mindset Monday | Stop Being Your Own Worst Enemy
 
 
When you think of what holds you back most from whatever it is you want in life, what comes to mind?

Is it, "I don't have the funds", I don't have the time", "I don't believe in myself", "I don't have the ambition" etc. etc.?

That's probably what came to mind, huh? Or at least something along those lines.

What do all of those things have in common? "I"

That's right. What's actually holding you back is nothing other than you.

- There's plenty of ways to make more income. They may not be fun or what you want, you might have to sacrifice, go back to school, I don't know. Regardless, you can be creative, there's more ways to make money than you might think.

- We all have the same 24 hours in a day. No one in privileged with having anything more or underprivileged with having anything less. Everyone gets 24 hours.

- I didn't believe in myself for the majority of my life. I still don't sometimes. It's not fun to admit but we're all human. Belief in yourself takes practice, it takes consistency, and most of all it takes time.

- It boils my blood to hear someone say, "oh they just got lucky." Really, do you really think that many people just GET lucky? Now, granted yes if you are born into a millionaire family, that could be lucky BUT I'm talking about the majority. The people who "made it to the top" didn't just fall there. You see what it's like NOW, you didn't see all the behind the scenes of what it actually took to GET to that point.

Now, back to the topic.

Stop expecting things to just fall into your lap. Stop expecting an opportunity of a life time to just come knocking on your door. You know why? Because that's not going to happen.

YOU have to MAKE it happen.

One more time. Who has to make it happen? YOU.

Stop throwing your pity parties and just freaking do it already. Stop holding yourself back. Stop being your own worst enemy.

Stop listening to that little voice in your head.
 
Shut that voice and tell yourself this; I CAN do it. You will be amazed by how strong you truly are once you start believing in yourself.

Don't be the girl I was two years ago.
 
You are worth it. You DESERVE to be your best self. I don't care where you're at now, just START.

You have ONE LIFE to live.
 
I know that sounds so cliché but honestly until you start letting that sink in you're going to be sitting in the same spot you are now, a year from now, wishing that you would've just started today.
 
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💕My challenge for you is to dig deep inside your soul, find out why it is exactly that you're holding yourself back and do whatever you can to overcome it!💕
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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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Story Time Sunday | "My DIY wedding fund!"

Sunday, January 15, 2017

 
Story Time Sunday | "My DIY wedding fund!"


For this weeks Story Time Sunday I am going to talk about a DIY idea I saw on Pinterest!

So like every other girl, I love Pinterest.

I was on Pinterest one day a few years ago and I saw this idea where you start writing down events as they happen throughout the year and put it in a jar. You're supposed to start on New Years Day and open them all on New Years Eve as a fun little reflection on the year.

I loved this idea but I wanted to tweak it a little bit.

My idea was to get a photo album book and not only write the memories in it but also add money to it, too.

Now we weren't necessarily planning our wedding at the time, nor are we now but I know that they're super expensive so I was like well what the heck, why not start saving now so that it's not so expensive when the time comes!

So Devin got me a photo album book as one of my presents on Valentine' Day and I started it in May 2014.

Every time we go out and do something fun, or order in, or do something with family, etc. I write it down on a little note and add it in the book.

I also keep the receipts from everything and if there's like a ticket, scorecard, token, invite, etc. from the event I add that in there too.

In the photo slots I add a $5 bill from every paycheck I get. That way we not only have a ton of memories to look back on but we also are saving money in the process.

This photo was taken about a year and a half ago so it's definitely a lot fuller now but it's cool to go back and see what you were doing a year or two or three ago today. ;)



I want to know: What kind of things have you DIY'ed from Pinterest?



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

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Self-Awareness Saturday | Developing Awareness (Part 8) | Take Time to Meditate

Saturday, January 14, 2017



Self-Awareness Saturday | Developing Awareness (Part 8) | Take Time to Meditate
 
Last week I went over the seventh step, be aware of your habits, so this week I'm going go over the eighth step: take time to meditate. 
 
If you missed last week, click HERE to catch up and read it!
 

Alright, so I’m probably going to get a few eye rolls for this one (lol) but just bear with me.

So I’m sure you all already know that meditation is the practice of improving your moment-by-moment awareness.

Meditation typically beings by appreciating the simplicity of inhaling and exhaling and your ability to focus on it.

This doesn’t have to be like some overdramatic ceremony that some people may see it as. It’s basically about the clarity you gain from regular moments of pause and reflection.

You can do this throughout the day too; it doesn’t have to be an all at once 30 minute session.

For example, while you’re lying in bed before you fall asleep, take a moment to focus on your breathing. There are some app you can download too if you need some extra help.

During these moments of meditations it’s important to have a real conversation with yourself.

Ask yourself some questions such as, “What do I want to achieve,” “What am I doing to get me closer to achieving it,” “What is holding me back,” “What can I do to change,” etc.

Life gets so busy that it’s super easy to lose focus on what we really want. It’s so easy to get distracted and fall of track that’s why I think it’s so important to carve out these little sessions in your day where you can gather your thoughts and take time to focus on yourself.

 

*Stay tuned for my next "Self-Awareness Saturday" at 7:30pm EST over at Facebook.com/RachelFaulFitness for part 9

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Fitness Talk Friday | 10 Clean Eating Principles

Friday, January 13, 2017


 
Fitness Talk Friday | 10 Clean Eating Principles
 
 
 1. Eat 5-6 small meals each day spaced about 2.5 - 3 hours apart. Have protein and complex carb at each meal with a big glass of water.

 
2. Eat a healthy breakfast everyday within an hour of rising to give you energy, satisfy your appetite and set the stage for healthier decisions for the rest of the day. Skipping breakfast can set you up for overeating later in the day. Try to aim for a breakfast that’s a mix of good carbs, fiber and some protein.

 
3. Make your last meal 3 hours before bed. Nighttime eating can interfere with your ability to sleep and control your weight.

 
4. Eat a combination of lean protein and complex carbohydrates at each meal as a healthy way to obtain beneficial amino acids and antioxidants. Complex carbs give you a balanced stream of energy throughout the day, are slowly digested and combat hunger pangs by making you feel full for longer.

 
5. Eat a sufficient amount of healthy fats every day. These good fats help with cholesterol, prevent belly fat, boost brain function, strengthen your immune system, and improve your mood.
 
6. Drink half your body weight in ounces of water each day. Try adding some lemon, limes, cucumbers or orange slices if you need extra flavor. Many people are chronically dehydrated and they don’t even know it.

 
7. Carry a cooler packed with clean foods and snacks each day. This will help prevent you from making bad choices as the day goes on.

 
8. Depend on fresh fruit and vegetables for fiber, vitamins, nutrients and enzymes. The list of benefits for these two powerhouses is endless.

 
9. Adhere to proper portion sizes to prevent over indulging and fuel your body with what it actually needs.

 
10. Eat only foods that have not been overly processed, or that contain artificial additives (sweeteners, colors, preservatives, etc.), saturated and trans fats.
 

 

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

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Dental Talk Thursday | Cavity Prevention for Infants

Thursday, January 12, 2017

new moms, toddler moms, pregnant, pregnancy journey, cavity prevention, veritcal transmission, xylitol, spry, xlear, healthy moms


Dental Talk Thursday | Cavity Prevention for Infants
 
For this weeks Dental Talk Thursday we are going to be talking about vertical transmission and little known ways on how to help prevent your infant from getting a cavity.

 
Believe it or not, babies are actually born with sterile mouths, therefore, it’s important to be careful in preventing the vertical transmission of cavities.

 
Yes, dental cavities are an infectious and transmissible disease. Mutans streptococci play the major role in this development and has been shown in several studies to be a key risk factor for early childhood cavities and even the development of future cavities.

 
Vertical transmission from mother to child has been found to be the main pathway for mutans streptococci. However, several studies indicate that it can also occur from other individuals that are around the child such as the father, sibling, etc.

 
The teeth do not have to be erupted yet for this transmission to successfully occur.

 
That’s right, it can happen even before any of the teeth actually break through the gums.

 
Here's a scary fact: A child whose mother has a high level of this bacterium is about 9 times more likely to develop cavities.

 
This is most critical in their first two years of life as the earlier a child colonizes the bacteria, the higher the risk for cavities becomes.

 
This transmission can occur several ways such as through sharing utensils, “cleaning off” binky’s with your own mouth, letting your child use your toothbrush, and even kissing.

 
This is why it is so important for expectant mothers to visit their dentist and get any active dental disease under control; not just for the cavity sake but also for the health of the gums.  (As a side note, gingivitis can increase the chances of pre-term, low birth weight babies.)

 
***While I am not a mother, I do understand that it’s completely unrealistic to expect a parent not to kiss their child’s precious little lips. Therefore, I will offer some other tips on how you can reduce the amount of bacteria you share. 

 
Tip #1: Look for dental products containing xylitol as it is a natural sweetener that is proven the kill the bacteria that causes cavities. It can be found in toothpastes, mouth rinses, spray, gum and even pacifiers. I would suggest looking for Spry or Xlear products if you can. Ice Breakers Ice Cubes also contains it but when looking at those types of products look at where “xylitol” lands on the ingredient list. In order to get the most efficacy out of it, it should be one of the first 3 ingredients.
Yes, it is safe for all age groups, however, it is not safe for dogs so keep them away from it.

 
Tip #2: If you are still pregnant, look into your dental insurance coverage. On top of the two cleanings a year that your insurance covers, some insurance companies will cover an additional one while you are pregnant for extra protection. If they do not cover it, you can still consult with your dentist about coming in for the third one. Unfortunately, you would have to pay out of pocket but they might offer a small discount.

 
Tip #3: Avoid “cleaning” a pacifier or bottle that has fallen on the ground by placing it in your mouth as that is transferring the bacteria. Also, Pre-chewing food for your child or blowing on hot food to cool it down can spread the bacteria, too.

 
By taking these precautions we can help prevent early childhood cavities; the number one chronic childhood disease.
 
 
- 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 | Starting Asking Yourself "Why NOT Me?"

Monday, January 9, 2017

 
Motivational Mindset Monday | Starting Asking Yourself "Why NOT Me?"
 
There's a lot of things we want to do in life, probably hundreds of things, thousands of things, if not more. Am I right?!
 
How many of these things do we look at and tell ourselves that they are unattainable?
 
Why do we do this to ourselves?
 
Instead of thinking this way, start asking yourself, "Why NOT me?!"
 
I want you to know that you CAN be anything you want to be, the only thing holding you back is yourself.
 
You have to work really HARD for it; you have to earn it!
 
No matter what always finish what you start.
 
Not every step of the process is going to be fun. Not every step of the process is going to be easy but you know what, at the end of the day, it IS part of the process.
 
Do it ANYWAYS.
 
Don't put any doubt in your mind that you WON'T achieve what you want.
 
Make it NON-NEGOTIABLE.
 
Stop looking at everyone else and thinking that they had it easy, it just fell into their laps.
Stop telling yourself that they deserve it more than you. If you're thinking that way, work harder.
 
Success falls on the person who wants it MORE. Period.
 
That's the hard truth. That's the hard part to swallow but it's true.
 
You have to be willing to do the things that other people aren't willing to do.
 
GO FOR IT.
 
WHY NOT YOU?
 
You ARE good enough, you just have to believe it.
 
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💕My challenge for you is to do something today that scares you, something that will get you one step closer to your goal.💕
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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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Story Time Sunday | "I'm obsessed with ChapStick!"

 
Story Time Sunday | "I'm obsessed with ChapStick!"


For this weeks Story Time Sunday I am going to talk about something I am obsessed with - ChapStick!


Now I'm not talking about the little egg ChapStick things, or the Burt's Bee's, or lip gloss, or any of that stuff.

I mean just plain old regular ChapStick.

I remember when I was in elementary school I would go to school with ChapStick the whole way around the OUTSIDE of my lips. Not just on my lips, but on the outside of them too because, well, I really have no idea why haha!

Oh, and it wasn't the nice original kind that shows up clear, it was the strawberry kind that sticks out like a sore thumb because I liked the strawberry one best.

I had a pair of Christmas boy and girl stuffed dollies that I did that too as well.

I was going through some of my old stuffed animals and stuff at my moms a few weeks ago and I came across them. Guess what? The outside of their lips were stained from all the years I put ChapStick on them!

I'm not really sure why but I've always been obsessed with it.

If that doesn't tell you much, let me tell you how many ChapSticks I have right now.

I have 2 in my car.
I have 6 in my purse.
I have 8 in my living room.
I have 1 in my room at work.
I have 1 in my kitchen.
I have 6 on my nightstand in our room.
I have 1 on Devin's night stand (just in case I somehow roll over and end up on his side of the bed).
I have a 3 pack in my drawer in our room that I haven't opened yet.
and there might be a few more laying around that I missed.

Maybe I'm just crazy but I don't think that's too bad.

I used to keep a 16 pack in the drawer of my night stand haha!

I don't care if it's the original one, the cherry one, the strawberry one, the cake batter one, the green apple one, whatever - I just love ChapStick!


(If I could I would insert the monkey emoji with his hands covering his eyes here)



I want to know: What are you obsessed with?



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

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