First off, I want to say THANK YOU.
You guys helped me win a scholarship to a program that I learned about last year that I really wanted to be a part of; it’s called Youth Speaker University.
It is basically a 12 month curriculum teaching you how to become a better speaker and share your message with today’s youth and/or teachers and counselors of our youth.
I won by getting the most comments, shares, likes and views on THIS video
So, I just got the log in for the course and I downloaded the first part of the workbook.
What I found at the bottom was THIS contract
I guess the reason this wow-ed me is that I have worked with so many clients in my personal training business and co-workers in my network marketing business and the amount of people who GIVE UP is astounding!!!
What IF every time we set a goal for ourselves, or tried something new, we actually wrote it down and MADE A COMMITMENT to follow through, KNOWING that it is in our best interest, and KNOWING that it is going to be hard and things will sometimes suck?!
What IF you wanted to lose 30 lbs and you wrote a contract to yourself:
I _____________, will:
- commit to working out 3 days per week.
- limit my drinking anything but water to one drink per week
- will eat one serving of vegetables every day
I know that this is for my highest good. I know that it will get hard and there will be days I don’t want to, but I will continue.
Or what if you started a brand new business or network marketing company and you REALLY want to be able to stay home with your kids and you just said:
I ____________, will:
- Talk to 2 new people a day about my product, service, or opportunity.
- will listen to any training that my company provides
- will read books and become a student and ask successful people what they do.
I know that this is for my highest good and this will help me eventually get to my goals and that there will be days I don’t want to, but I will continue.
WHAT IF WE TOOK EVERYTHING AS SERIOUSLY AS A SIGNED CONTRACT??
What if we hold OURSELVES ACCOUNTABLE??
What if we SIGN A DOCUMENT promising NOT to give up on what we really want??
If we can keep our OWN WORD to ourselves, we will have higher integrity in our relationships, more confidence and maybe ACTUALLY do what we set ourselves up to do.
What are you going to do now?
Write out a contract for yourself today.
Take a pic and post it or let me know in the comments below!
I don’t know if you have been following me for a few years or we just met, but last year was a crazy whirlwind of travel, speaking engagements, meetings and fun…
BUT when it was all over.. I CRASHED….. hard.
I actually haven’t talked about this, except for a few close friends and my husband… but last December, I was suicidal.
IT WAS INTENSE. AWFUL. SAD. FRIGHTENING.
You see, I had just been traveling for 3 months straight, I hosted a workshop with some amazing women, but I had burned the candle at both ends (again) and unbeknownst to me, I was also severely hypothyroid.
All I wanted was to be home and resting.. but I still had a business to run and I felt like I had SO much to catch up on after being away so long!
I couldn’t explain WHY I started to think I sucked the biggest balls in the world and I was worthless… because I loved my life, my husband, all the success… but I FELT LIKE KILLING MYSELF.
I just didn’t think I was making a difference.
I thought I should just quit now because I wasn’t where I wanted to be.
I had a million thoughts racing in my head about hating the holidays and not being worthy and on and on and on!!
Honestly, it got to the point, where I wanted to get away because we own guns and I was afraid of what I could do…but I was equally afraid to go anywhere because all I could think of while driving was to pull the wheel into oncoming traffic.
It was THAT. BAD.
I’m telling you this, not to make you feel sorry for me, or freak you out… but maybe just to raise awareness.
I DID end up getting some help (my sweet hubby just dragged me with him to work for a day or two so I wouldn’t be alone)
Then we took an amazing trip to Belize to focus on others rather than myself.
I got some blood work done, started on new thyroid medication and also some supplements to help my brain stabilize, but one thing I learned was that it is VERY COMMON to have major depressive episodes around the holidays.
When I started to really look back on the years, I realized I sort of had a pattern of mild to severe depression during December for a number of years.
SO WHAT DOES THIS HAVE TO DO WITH YOU??
Well…. I’m sharing my story because maybe you feel this way too and don’t know why… or maybe you have a friend out there, who suddenly got quiet and you figure she’s just busy, but might be going through the very same thing.
I think it is so important that we scoop each other up this holiday season.
Something about the cold, the family stuff (when maybe you didn’t have the best family growing up) can leave many people lonely, depressed and anxious.
Take a look around and maybe just do a quick check in with some friends; “Hey! How are things going?” … and wait…. and listen…..
You could just save someones life.
“What do you want for Christmas?”
I always HATED that question.
I’m not good at coming up with what I want, but then again, I make an amazon wish list all year long.
So, I decided to see what was on my list, but also some of the cool things I have been using all year that you may want to ask for or get for your other fitness girl friends.
I admit it, I am a personal development junkie. I have had to reprogram many years of BS, so I’m always looking to keep my thoughts toward positive and I also love to continue learning. I love books about health and fitness and about leadership too. Here are some of my favorites and some on my wish list
The Slight Edge (must read for everyone.)
The Miracle Morning– I have NOT yet read this book, but I am always trying to get up earlier and make my mornings better (I’m NOT a morning person) so I really want to read this and have a better morning routine. Plus… I love miracles
I also heard a podcast interview with the author and I was really impressed… so there’s that.
50 Ways to Say You’re Awesome– this book just seems like the perfect gift to give to some of your AWESOME friends!
Miracles Now– like I said.. I believe in Miracles and I LOVE Gabrielle Bernstein’s ways of explaining a Course in Miracles, how to trust your own higher self and her ways of finding spirituality in everyday life. I gotta get this book!!
GADGETS & THINGAMABOBS
Fitmark Bags Meal Management Bags- as much as I travel. I MUST bring my own food. It gets WAY too expensive to eat out all the time and definitely can be so tempting to eat junk. I LOVE all the Fitmark Bags, in fact, this is my second one (a little larger) it has everything you need and is TSA compliant with the frozen pouches (Issues I had before!!)
AND you can get 15% off by using the code: danny15 at checkout.. SWEET!!
FLIP BELT– cool running belt to keep your ID, keys, extra cash, etc. on you while running!! I hate leaving my house and having to run with keys in my hands…among other things! This thing is an awesome gift for girls and guys! Lot’s of colors and looks cute!
Ninja Professional Blender or a Vitamix — ok.. so I can’t LIVE without my blenders. LOVE smoothies and of course I never hear complaints about the Vitamix, the cost can be prohibitive. I LOVE my Ninja, just be careful, those blades are sharp!!
It is a MUST-HAVE for a healthy lifestyle!!
Pull-Up Bar-- you just have to have one in your house. Pull-ups are badass.
MPG Tote- gorgeous gym or travel bag. I want.
Fit Bit and Samsung Gear Fit– these are just a few of many fitness trackers. I know Nike Fuel Band is hot… but I LOVE Fit Bit because of the simplicity and color options. I also love the new Samsung, because.. its just bad ass. Let me know if you get one
SHOES & CLOTHES
“I am a Sweaty Betty/ Don’t Be a B!tch” Sweatshirts– hey! It’s winter.. they’re comfy, cute, and you get to tell people #DBAB What’s not to love?! (There are multiple colors and tanks too!)
SKORA Women’s Running Shoe- I’m not sure about running in these (I hate running) BUT I love them for lifting, other cardio and they’re CUTE! Love the coral color, super fun!
Montiel-- I saw these tops this summer and fell in LOVE. I love cute backs of tops that can show off with loose fitting shirts. I have just about every style and color. I wish I made money off this, but I don’t. So have fun!!
MPG Sport (Mondetta Performance Gear)– I can never forget MPG. There are consistently one of my favorite brands for quality and price. They always have new collections and great sales a few times a year too!
(I have this jacket below in white.. it’s gorgeous!!)
BEAUTY PRODUCTS & STOCKING STUFFERS
Dry Shampoo- I CAN’T live without this stuff now! There are a ton of great brands out there, but you can’t go wrong with $3 Suave. Great to keep in your gymbag after a blow dry, just a quick spritz to freshen up and it’s even great after you wash to give your hair a little more volume!!
Pacifica Purify Coconut Water Cleansing Wipes - I got these at the Fitness Magazine Meet & Tweet event and I am OBSESSED!! They smell so good, they don’t sting… and living in an RV– you need to freshen up without water more often than you’d think. (they are also vegan, cruelty free and biodegradable)
These are a perfect purse or gym bag essential!!
Nerium AD Gift Set (Day/Night or Day/Night/Body)- if you’ve followed me for the last year, you may have seen mine and my friends and families AMAZING results with Nerium. This stuff if LEGIT. Discoloration, fine lines, wrinkles, pore size.. it helps. Also the new Nerium Firm works wonders on stretched pregnancy skin, loose skin from weight loss and the appearance of cellulite. No joke.. get some. 30 day money back guarantee… (click purchase on bottom left)
Ear Buds– these are a MUST for cardio (gotta keep the beat on your run!!) I have tried all kinds but YurBuds have a great fit and reasonable price. Cute and easy stocking stuffer!!
Bodyworks Ball– this little gym bag gadget is amazing!! I’m always getting knots in my shoulder blades which are SO hard to reach. I used to lie on the ground on a ball, but gosh darn it, sometimes getting on the floor is a little… questionable?
So this cool ball you can toss over your shoulder and get to those hard to reach places. There are a ton of great uses.
MODERE Laundry Pods– I know this is kind of random, but someone sent these to me as a gift, and since we have been living in the RV and going to a lot of laudromats, you have no idea how convenient these are!! They smell AMAZING, are very portable and efficient. I need more!!
Something I hear from my clients often is that around two or three every afternoon, they start to
feel exhausted. They feel worn down, and they reach for some afternoon caffeine or sugar to
perk them up. Hours later, they feel exhausted again. It’s a vicious cycle. I tell them a secret
I’m here to let you in on today –
If you’re feeling worn out every afternoon, it’s because you’re starting your morning off in fight or
flight mode! Think about it – you wake up, you check your phone, and you rush around getting
ready while you run over your mental checklist of all the things you need to get finished that day.
You feel stressed and defeated before you even walk out the door!
Here’s the thing – the first hour of your day sets the tone for how your entire day will go! You
want to feel productive? Have energy for that post-work workout? Avoid sugar cravings in the
afternoon? The key is setting yourself up for a wildly alive day within minutes of waking up.
Here’s how both my coaching clients and myself start our days off on the best possible tone –
Cuddle your loved ones
When your alarm goes off, spend a few moments snuggling with your partner, your pets, your
kids – whoever you share a bed with! Wake up slowly, soak in the love of the people you share
your home with, and be thankful.
Talk with the Universe
Spend a few moments visualizing how you’d like your day to go. Say some prayers for yourself
and others. Mentally review all of the things you have to be grateful for. In my program, my
clients make goal cards that I encourage them to review at this time, but you can do the same
thing by spending time thinking about what your long term goals are, and what small actions you
can take today to reach them. It’s all about putting good juju out for yourself and the people you
Keep your phone out of reach
It only adds stress to your morning to begin checking email, Facebook and text messages as
soon as you wake up. Wait until you’ve moved through your morning routine and are feeling
nourished, reenergized and ready to face the day before looking at a screen.
Boil a pot of water
Instead of jumping right into your morning coffee drinking, boil some hot water and add a slice of
fresh lemon. Hot lemon water is a soothing, detoxifying way to get your body moving every
morning. For an added detoxifying boost, add some cayenne pepper to the mix.
Make breakfast a priority
After going without food for 8-10 hours, your body needs to be refueled! I tell my clients to focus
on eating a healthy, nourishing breakfast within ninety minutes of waking up. If you wait much
longer, your body will begin craving sugars, caffeine and other not-so-healthy foods, setting you
up for a day of poor choices and irritable behavior.
Have fun getting ready
Enjoy getting ready for your day by first taking a relaxing shower. While you’re standing under
the warm water, imagine all of the stress of the day before melting off of your body and washing
down the drain. Once you’re feeling clean and refreshed, spend some time jamming to your
favorite uplifting music. Put on makeup, choose clothes that make you feel great, and do your
hair. My clients hear from me all the time that when you feel fabulous, you make fabulous
choices in your day!
Nichole Kellerman wants to live in a world where women actually enjoy the process of losing
weight and connecting with their bodies.
When she’s not fearlessly (but lovingly) pushing her clients into the lifestyle they dream of, you’ll
find her laughing with friends, connecting with nature and loving up on her boyfriend and two
Her business, Wildly Alive Weight Loss, is for women who want to stop dieting and re-frame
their minds so they can reshape their bodies. Her teachings are like nothing you’ve ever heard.
Discover how you can lose weight by feeling #WildlyAlive at WildlyAliveWeightLoss.com.
Ever since I was 8 years old, I remember watching my mom and my grandma drink “weight-loss” shakes.
They had those Slim Fast cans… remember those??
I’ve been intrigued by dieting and nutrition ever since and I’ve tried just about everything out there when it comes to protein shakes (my husband even works for a supplement company, so we have our share!!)
There are so many kinds of powders, but I do a lot of traveling, especially on the road, and its just not always convenient to have powder and dump in the water… and you DEF can NOT do it ahead of time (just trust me on this one)
I found Premier Protein, oh man… maybe 6 years ago? I used to get their bars at Costco and I remember taking them on a trip to Europe (which really came in handy when we didn’t like the food in Russia!!)
Anyway, on a recent road trip my hubby and I were on, I told him I was hungry and VOILA
he said there were shakes in the cooler!! (I married and handsome AND smart man)
Premier Protein saw this and saw that a lot of you wanted to check these out too, so I hooked up a SWEET GIVEAWAY!!
Anyway, I have loved these shakes for a LONG time (much better than anything in a can)
but they recently reformulated them just a bit and now they taste even better.. cool.
So.. all you need to do is leave a COMMENT below (just a “I want!”)
WINNERS WILL BE ANNOUNCED IN MY NEWSLETTER (make sure you’re subscribed) ON TUESDAY JULY 15TH!!
WHAT?!?!? It’s in PINK????!! (I need)
OK Ladies… we all know that motivation is hard to come by.
Like Zig Ziglar says:
This is why I LOVE the GymDoll apparel.
I don’t know about you, but whenever I have a new outfit, workout shoes or gadget, I’m FIRED UP again!!
I especially love fun tanks with quotes because you KNOW someone is going to look at you, and read it out loud, then you’re gonna go:
“Yup. That’s right.. I’m a Bad @$$!!”
So, I have this lovely Black & Yellow “Suck it up” tank.. but I want to give away a few as well…
so this may be your lucky day!!
Do me a favor and go to the GYMDOLL FACEBOOK PAGE… first “LIKE” them.. and then post on their wall that they’re awesome or that Danny-J or The Sweaty Betties sent ya! Then make sure to comment on MY Picture, that you did it!
I will pick a winner on FRIDAY and announce it on INSTAGRAM & FACEBOOK
Let’s go girls!! SUCK IT UP BUTTERCUP!!
Need a delicious and healthy Breakfast or Snack Idea?
These bars are where its at!! Plus, you can’t go wrong with pumpkin….ever.
Its not quite paleo, because there are little bit of oats and protein, it’s as close to Paleo in a delicious bar as I’m gonna get today… They are moist and delicious!!
Preheat oven to 350.
Lightly grease your pan with olive oil (9×9 square pan works best)
In small bowl combine: (set aside)1/3 cup Truvia and 2 tsp cinnamon
- 1 cup almond flour
- 1/2 cup oat flour
- 2 scoops vanilla whey protein (or banana!!)
- 1 tbsp baking powder
- 1/2 tsp sea salt
- 2 tbsp raw honey
- 2 tsp. cinnamon
- 2 egg whites
- 1 whole egg
- 1 cup unsweetened coconut milk
- 1/2 c. pumpkin (you can use applesauce if you don’t like pumpkin or can’t find it)
In a large mixing bowl, whisk together flours, baking powder, salt, cinnamon, and protein powder.
In a medium bowl, whisk together egg and whites, coconut milk, honey, and pumpkin.
Pour a shallow layer of batter into the loaf pan (about 1/4 of the batter). Sprinkle heavily with half of the cinnamon/sugar mixture. Repeat with remaining batter & cinnamon/sugar on top. Draw a knife through the batter to marble. Bake for 25 minutes or until knife comes out clean when you poke the center of bread.
I may receive compensation in the form of product or payment from companies for reviews and/or recipes. Please note that I NEVER refer or use any product or company that I don’t thoroughly inspect, love, or wouldn’t use myself or let my mamma use.
I have a friend who I met through the internet (as I have met MANY of you!!)
His name is Adam and he has been working on a project for quite awhile now.
What I love about Adam is that his product is more than just a cool drink (which it is!!)
It is about his STORY and how he turned Lemons into… well…. LÉMONESSE.™
(keep reading below but also check out my instagram to see me trying it for the first time!!)
Check out his KickStarter campaign and his story below:
When Live Gives You Lemons Turn Them Into LÉMONESSE.™ When one door closes another opens. LÉMONESSE™ was born after I was involved in a life-changing drunk driving accident. I starting playing baseball when I just just 5 years old. Essentially I lived, breathed and ate baseball. After years of blood, sweat and tears I was playing college baseball and on a path to a hopeful professional career. While in college I returned home for Christmas break to see my older brother who had returned from his military service in Iraq. On a quiet December night, our family was headed to Church when a drunk driver crossed the median and hit my brother and I head on. My Mom, Dad, younger brother, and sister all watched this unfold in the car ahead of them.My baseball dreams were crushed. I suffered multiple surgeries as a result of the accident. I was forced to re-focus my dreams and aspirations. I decided to take the passion that I had for baseball and my desire to become a professional athlete and put it into an entrepreneurial journey that would teach me more about life, love, and lemons than I ever could have imagined.
If you want to find MORE about LÉMONESSE.™ follow ALL of their social media! and tell Adam hello and great job!!
Here’s Some Lemon Facts
There are numerous health benefits of lemons. Listed below are 3 Reasons You Should Be Drinking Lemon Water on a Daily Basis.
1) Overall Bodily Health
Lemon juice helps to flush out unwanted toxins from the body. Lemons contain high levels of antioxidants called bioflavonoids. Research shows that bioflavonoids may modify allergens, viruses, and carcinogens. Lemon water contains very little calories if any and also helps you stay hydrated by adding a healthy flavoring to your water. A simple shot of lemon can spruce up that boring old water and add a wealth of benefits.
2) Balances pH Levels
Contrary to what most people believe lemon water, although acidic in nature, is actually treated by the body as a base once ingested. We consume an over-abundance of acidic foods thus lowering our bodies pH level. Our body is constantly working to maintain homeostasis and by eating too many acidic foods we aren’t helping our bodies to maintain the desired 7.4 pH level. Lemon water can help the body maintain a homeostatic state by alkalizing the blood and reversing the effects of highly acidic foods.
3) Digestive Boost
A study in the “International Journal of Food Sciences and Nutrition.” released in 2011 stated that taste receptors for bitter substances trigger your pancreas to secrete digestive enzymes and your gall bladder to release bile. This helps the digestive process along and makes the process of eliminating waste products from the body easier.
4) Scurvy treatment
Scurvy is caused by a vitamin C deficiency. Scurvy causes general weakness, anemia, gum disease, and skin hemorrhages.
5) Gall/Kidney Stone Reduction
The citric acid in lemon juice assists in dissolving gallstones, calcium deposits, and kidney stones.
Lemons have powerful antibacterial properties; lemon juice has been found to assist in the degradation of bacteria of diseases such as malaria, cholera, diphtheria, typhoid as well as others.
7) Acne treatment
The alkalizing effect of lemons aid in the reduction of the bacteria known to cause acne.
8) Freshen Breath
A breath of freshness. Lemons and warm water can help freshen breath.
9) Digestion Help
Drinking a glass of lemon water with a meal can help stimulate the production of stomach acid which can aid in the digestion process.
10) Assist in Weight Loss Lemons contain a soluble fiber called pectin that has been shown to help with weight loss. Another great benefit of lemons aiding in weight loss comes by adding lemon to your water. This adds flavor without the calories. In addition you can reap all the other health benefits lemons bring to your body.