Goal setting – Birds of a Feather

Mindset Matters: You are what you Think

March 11, 2022Counseling & Wellness, Goal setting, HappinessLeave a Comment

We cannot step into the best version of ourselves without recognizing the importance that mindset plays in our daily lives. Our mindset truly has the power to propel us to greatness or plow us into deep despair. Intentionality and optimism play a critical role in how mindset shapes our daily lives.

When we believe in our potential for growth, we are living out a growth mindset.
If we allow our failures to dictate our worth, we are stuck in a fixed mindset.

What you think day in and day out ultimately shapes your thoughts and beliefs. Let’s unpack some of the key aspects that can meaningfully improve our mindset. These inlclude our daily choices, reframing our emotions and how we view failure, grounding statements and affirmations, and self-talk.

DAILY CHOICES

Our life is comprised of a series of daily choices. What time to wake up? What to eat for breakfast? What to wear to work? What kind of physical movement we pursue? Each day presents an endless list of choices!

With each conscience decision we make, our mindset and emotions shape these choices. Sometimes unexpected challenges threaten to change the trajectory of our day. It can be easy to allow negative thoughts to seep in and tarnish our outlook. When we feel like our day started off on the wrong foot or we hit a hangup we didn’t anticipate, our mindset in these situations can significantly impact the direction our day goes.

This is where choice comes into play more than ever. We can overcome our predisposition to allow negative thougths to take hold of our day by choosing to embrace the power of positivity. It certainly isn’t easy to choose optimism in these situations, but the alternative (negative thinking) can derail our whole day if we give it the power to do so.

No day can or ever will be perfect. There will be days fraught with despair, grief, and unhappiness. But even on our darkest days, we can choose to find joy in the little blessings we focus our time and energy on instead of marinating in the negative!

A great way to nurture looking for the little blessings in our day is by keeping a gratitude journal. Every day either at the beginning or end of the day, write down 3 to 5 things you are most grateful for from the last 24 hours. This timeline is important because it keeps us focused on the here and now. This journal can be a great tool on our more challenging days because when we look back on previous entries we can see the positive things that made our day special.

Help reframe negativity with a gratitude journal.

On these more difficult days, joy may simply come from a genuine embrace from a loved one or something beautiful we encounter through nature. The important thing to remember is that our choices set the tone for how our day will unfold. The choice is always ours to make. We can choose joy and embrace a growth mindset or let our intrusive thoughts hold all the power.

REFRAME EMOTIONS & FAILURE

Sometimes our anger, annoyance, and frustration hinders our ability to be the best version of ourselves. In these more difficult moments, we have to be intentional about identifying the negative emotions and feelings that we are experiencing. We should never feel like we have to hide our feelings from others, but we need to work towards reframing these emotions. When we can process them in healthy ways, we can avoid hurting others with harsh words and negative actions.

Compassion, grace, and patience are incredibly positive alternatives to these negative emotions. When we extend compassion and grace to ourselves in the face of adversity and failure, we can start to slowly find peace through acceptance.

Journaling about these stronger feelings and identifying what is causing them is the first step towards better understanding our emotional triggers.

Mood journaling can help you start to recognize patterns of negative thinking and allow you to process emotional triggers.

Integrating grounding statements into your day is also a powerful way to shift your perspective and mindset. A grounding statement I find incredibly valuable when I know I need to reframe a negative emotion is:

“I let go of my _____________________ (negative emotion) and replace it with compassion for myself.”

Reframing our mindset takes patience and practice. We have to be intentional about the work we do to help ourselves learn from our missteps. By accepting our failures as opportunities for growth, we can reframe our negative emotions and slowly start improving our mindset.

SELF-TALK

The way you talk to yourself takes up space within you. Consider how much of a gift talking to yourself kindly and with grace will impact your overall well-being. If your self-talk is filled with negativity, however, you will never be able to reach a state of self-love and self-acceptance.The power rests in your thoughts and words. Honor your strengths, embrace who you are wholeheartedly, and focus on only allowing positive words to take up space inside your beautiful heart and head.

Integrating affirmation work into your day can help you start to build confidence. The key to affirmation work is to believe wholeheartedly in the statement. If you do not believe in what you are saying to yourself, these words will never have the power to help you reach your fullest potential.

The internet is a wealth of knowledge. Use it to find affirmations that speak to the area of your life you hope to improve most. Start with one affirmation that resonates most with you. Write this affirmation on your mirror with a dry erase marker or on a Post It! note. As you brush your teeth every morning and evening, reflect on this affirmation. Then after a few moments of reflection, say it out loud boldly and intentionally.

Continue to use this affirmation until you know in your heart you are living out these words in your daily life. Then find a new affirmation and continue this practice of positive self-talk again.

Improve self-talk by reciting a positive affirmation
you genuinely believe in!

STEP INTO YOUR GREATNESS

When we can acknowledge the power of positivity and start to recognize the value of a growth mindset, the world truly becomes our oyster.

Let this post serve as a simple reminder of your potential and capacity for greatness. You got this!

Step into your greatness by putting your best foot forward!

Follow your Heart

January 27, 2019Building Each Other Up, Goal setting, Happiness, Mama Bears, Opportunities, Things I love, UncategorizedLeave a Comment

Blogging serves as a creative outlet for me. A way for me to touch people’s lives with my words and time stamp important memories in my life. For those of you who have followed me faithfully since A Mama Bear & Her Cubs was first created in late July 2017 , you’ve likely noticed an ebb and flow in the frequency of my posts.

To create a quality blog, it takes great dedication, meaningful content, and powerful images. Because of my Type A personality and perfectionist tendencies, I toil over the words until they are perfect. Mind you this is typically happening at the end of a long work day or while my two boys take their midday break for a nap or quiet time. I am often my toughest critic and therefore do not always feel like my words are ready for publication. In my busiest of times, I don’t always find the inspiration needed to create quality pieces. These are the moments that lead to a dip in my blog content.

I find my family life and the little things that I encounter on a daily basis to be the best resource for content. Despite the fact that I faithfully maintain a blog, I rarely make time to discover new blogs. Mostly because I worry that the content I happen upon on other blogs may detract from my own creative process. This year to help me channel my thoughts and keep content fresh, I started keeping a notebook on hand to jot down ideas and things that inspire me along the way. This springboard for ideas has allowed me to easily put pen to paper (or more accurately clinking keys on my keyboard to piece together a blog post).

A Mama Bear & Her Cubs has slowly built a following, mostly from likeminded Mama Bears in my collective circles of friends and family. Because of social media, some of my posts have been shared and reposted on other pages and have reached record breaking views for me. I am sure that I could work harder to build my readership and even consider partnering with advertisers like so many other bloggers do. I choose, however, to focus on this blog for my own personal well-being and for the well-being of other women who read and find inspiration in my words.

Unfortunately we live in a culture where so often women are breaking other women down. I have focused my content on positivity because quite frankly we need more of that in our world and a whole lot less mean girl drama.

your vibe

Today’s post is probably the most basic and least powerful I’ve written since the inception of A Mama Bear & Her Cubs. But as always, there is a purpose and intention in the content I choose. My hope is that in reading today’s blog post, you will recognize the importance of pursuing your own passions in life. Do more of what makes you happy whether that’s through cooking, yoga, crafting, trail running, salsa dancing, yodeling…

Carve out time for the things that matter most to you. Don’t let your dreams and life pursuits be stifled because of a full-time job, responsibilities as a wife and mother, or anything else that might stand in your way. Take time to share, learn, and grow every day because your best self will allow you to be your best for the ones you love and care for every day. Be bold and follow your heart!

New Year’s Revolutions

January 16, 2019Baby Bears & Little Bears, Family, Goal setting, Happiness, Mama Bears, Opportunities, UncategorizedLeave a Comment

Today marks the midway point of January. Although we’re already fifteen days into 2019, it’s never to late to reflect on last year and look forward to what lies ahead. This year as Liam and I discussed the notion of resolutions going into the new year, in true Liam fashion he forgot the actual word and instead dubbed it a new year’s revolution. Now granted we haven’t started a war with the new year but perhaps we should consider that our resolutions if orchestrated properly can have a truly revolutionary impact on our lives.

Traditionally new year’s resolutions revolve around improved health, fitness, and integrating new habits in our lives that will make life simpler and less stressful. I compiled a list of few I have already integrated into my life or are striving towards accomplishing in the new year.

1. Smile More

Research shows that smiling boosts your immune system because your whole body relaxes when you offer up a grin. When you have two incredibly adorable baby bears like these, it’s kind of hard not to smile. Think about how impactful a smile can be to someone who might be having a rough day. Spread a little joy in one of its simplest and purest forms by passing along a smile to someone you see today.

2. Soak it In

Find moments to pause and soak it all in. Think how quickly 2018 flew by and how we’re already halfway through January. Life is always full of busy moments and to do’s. Allow yourself the opportunity to stop and soak in the little moments. Before you know it, your newborn is a toddler, then a kindergartener, then a tween… time just continues to inch forward whether we want it to or not. So pause to savor those little moments before they are gone in an instant. If you’re too busy trying to accomplish the laundry list of chores piling up or scrolling through your social media feed though, you’ll miss these little glimpses of childlike innocence. Take time to be present and enjoy the company you are keeping.

3. Sip & Savor

So often we are guzzling our morning coffee or inhaling lunch as we multi-task at work. In this new year, make time to sip and savor the food you have in front of you. Indulge in the flavors and aromas that accompany a great meal or an incredible glass of wine. Build community and relish in the food and company at your table.

This year for New Year’s, Sean and I spent a quiet evening after the boys went to bed making pasta from scratch. The homemade noodles tossed in garlic lemon butter sauce paired perfectly with our wine and cheese plate. Taking a step back to appreciate the food and refreshments we put in our bodies and truly marinating in the flavors allows us to savor our food without overindulging.

4. Slow Down

No one needs to meditate on this phrase more than me. It’s been something I’ve struggled with for years because I’m such a do’er. This, however, has been at the forefront of my intentions for how my 2019 needs to look and feel differently than last year and all of the years before that.

Slowing down starts with recognizing and valuing the importance of self-care. Make time for you every single day so that you have more positive parts of yourself to offer to others. For me, this comes in many forms: bubble baths, hot tea, getting lost in a good book, and soaking in all of the hugs and cuddles I can coax out of a too cool 1st grader and a topsy turvy toddler.

5. Celebrate Accomplishments

Setting goals and celebrating accomplishments is a critical part of achieving success. Striving to be our best comes from hard work, determination, and a desire to be our best. My favorite way to celebrate a podium finish is with high fives, French fries, and champagne. Taking time to celebrate these things allows us to recognize our strengths and appreciate our gifts.

For our little ones, it is also a critical way to build self-esteem and instill a sense of pride in our children. Celebrate your little victories and share these successes with those you are closest too. After all, their support likely contributed in some way to your success!

6. G.O.A.T.

2019 is ripe for the taking. Embrace this new year with childlike abandon. Offer gratitude for your blessings. Make time for the people you love and the pursuits that are most important to you. Smile through the good and the bad. Carve out time every day for a little rest and relaxation. Implementing healthy habits and slowing down to soak in the little things will set you up for the Greatest (Year) Of All Time. So go out there and be revolutionary!

Chasing a Dream

May 21, 2018Faith, Goal setting, Happiness, Love, Milestones, Opportunities, Running, Success, Summer fun, Uncategorized1 Comment

Since middle school, there are very few proud moments in my life that are not directly tied to running. In high school under the direction of Coach Silvia Torres, I chased personal bests across rugged terrain and all weather-tracks for four solid years straight. Sometimes injuries and losses hampered my dreams of making it to state or cinching the win, but my losses always taught me invaluable lessons about humility, commitment, and sportsmanship.

In college, my running aspirations continued as a Division I athlete at Texas A&M. Joining the ranks of other runners with similar if not more accomplished running resumés, I quickly learned that running at the collegiate level would take even more grit, dedication, and tenacity than any other running venture I’d toed the line for before.

Over the years running has continued to be a constant source of inspiration for me. It has been a faithful friend I can always count on to pull me up by the bootstraps after one of life’s moments knocked me flat on my rear. Accomplishing new running milestones offers such a sense of pride and accomplishment for me. I run because it is something that brings me so much joy. This year coaching at the high school level offered me the opportunity to share my love of running with others and inspire greatness in them.

Yesterday at the age of 35, I ran the fastest mile of my life (5:17); even bettering my high school state track meet personal best of 5:19. I bravely toed the line with a group of open males as the only open female competitor entered in the mile race. Training all season with a group of strong and speedy high school boys, I knew I was in the best shape of my adult life. With high aspirations of running a sub 5:20, the gun went off and I sprinted out with the field of runners. From the very beginning, I fell into second place and maintained that position for the remainder of the race. As I circled the track, I found myself overjoyed by the opportunity to chase down another dream. My heart swelled with pride as I crossed the line with my fastest time to date.

joe conway memorial

In life, we are never too old to chase down a dream. It might require more effort and more strategic planning than it did when we were teenagers but nothing is impossible. I say strategic because while I can still run incredibly fast, I need more recovery days than I used to. We can’t be spring chickens forever! Even with all of that said, a “can do” spirit, faith in our abilities, and a heart of gold are the key ingredients for a recipe for success.

After last night’s race, I’ve set my sights on a loftier goal- racing the 1500m this July at the USATF Masters Outdoor Championships in Spokane, Washington. The next two months of training will be difficult as is to be expected in Texas heat, but armed with a positive attitude and a solid training plan I’m ready to reach for the stars.

dreams

A Tough Act to Follow

April 28, 2018Goal setting, Happiness, Milestones, Opportunities, Prayer, Running, Special People, Success, Uncategorized, Work1 Comment

God blesses us with infinite opportunities in life to selflessly give our time to others. My high school cross-country and track coach modeled this selflessness with the grace of an angel. She dedicated countless hours away from her husband and family to lead workouts, call splits, and encourage her athletes to reach their full potential. When I reflect back on this time, my heart swells with joy as I think of how incredibly blessed I was to have her in my life as a coach, teacher, and mentor.

gold

This year marked my first year as a high school track coach. Armed with a stopwatch, a composition notebook full of workouts, and the wisdom of many years of running, I stepped into Coach Torres’s shoes to impart a love of running and the importance of sportsmanship, hard work, and dedication. My field of runners brought so much light to my afternoons as together we ticked away lap after lap around the track pushing each other along to greatness.

All season long one of my freshman boys continued to impress me with his raw talent and competitive spirit. Every week he shaved seconds off of his mile time and ended his final lap with the speed and tenacity of a runner far beyond his years. Last week at the district meet, he went into the meet seeded 5th place overall. In the final lap, he executed a flawless kick that allowed him to surpass enough runners in the field to garner a 3rd place finish. I welled with pride as he crossed the finish line and beamed from ear-to-ear knowing we had another week and a half of practice to prepare for regionals.

On Thursday afternoon, under a cloudless, bright blue sky, he toed the line with eight other competitors. Going in to the race, he was ranked fourth. We’d spent all week strategizing how this race needed to play out with him finishing in the top three to secure his spot to compete at state. In the final moments before the gun went off, I did the sign of the cross and offered the race up to the Lord. My prayer was simple, “Lord please bless Harrison today. We’ve done everything possible to get him ready for today. Let your will be done. Amen.”

With my stomach in knots, the gun went off and the runners set out on a mission. The race played out like a movie in slow motion. He led for most of the first lap, rounded out the second lap in last place, and then in typical Harrison fashion, he put it all on the line in the final lap and put every last ounce of his energy into the last 150 meters of the race. With his head tucked down, his arms pumping with determination, and his crimson red singlet swaying in the wind, he was poetry in motion in the final straightaway of the 1600. Cheering him on at the top of my lungs, my heart swelled with pride as he sprinted past two runners to secure his place as the 3rd place finisher. His finish earns him the opportunity to compete next week at the TAPPS 6A State Track Meet in Waco next Saturday.

In that moment when he crossed the finish line, I wished with all of my heart that I could pick up the phone and share my victory with you, Coach Torres. In that moment, it all came full circle for me. I remembered how overjoyed I was the first time I qualified to the state track meet. I vividly remember the joy I saw in Coach Torres’s eyes as she recognized what my second place regional finish meant for both of us.

Coach Torres, you are an incredibly tough act to follow, but I have tried my absolute best to lead by example just like you did at every single practice and meet. Next week at the state track meet, I know you’ll be watching us from your front row bleacher seat in Heaven. A great coach motivates, inspires, and brings out the best in their athletes. Thank you, Coach Torres, for bringing out the best in me. Your leadership and selflessness are a shining example of the kind of high school track coach I aspire to be!

Quiet Moments for Introspection

March 30, 2018Counseling & Wellness, Goal setting, Happiness, Love, Mama Bears, Opportunities, Prayer, Success, Uncategorized1 Comment

Sometimes in our incredibly busy lives we must find ways to carve out time for introspection. Without these quiet moments to reflect and assess, how can we expect to achieve personal growth. While many will argue about how life changing technology has been for us as a society, it has also made it more difficult for us to feel comfortable with solitude.

Being more mindful, acknowledging our weaknesses, and giving ourselves permission to learn from our missteps, starts with a willingness to love ourselves. Most of us, as women, are incredibly hard on ourselves. We scrutinize, nit pick, and harp on ourselves, when we really should appreciate, own, and celebrate our strengths. Love yourself for who you are.

love yourself

When you look in the mirror, be proud of the woman staring back at you. Smile, pat yourself on the back, and remind yourself that, “you’ve got this!” Too often we undervalue our talents, strengths, and abilities. Embrace them wholeheartedly! I’ll borrow powerful words from a powerful woman who has inspired many with her beautiful prose. As per Maya Angelou, “Nothing can dim the light that shines from within.”

Fixating on our flaws, dwelling on the negative, and wallowing in self-pity rarely propels us forward. Our happiness comes from our own desire to persevere through the difficult times, high five ourselves when we overcome adversity, and offer gratitude for the beautiful moments that touch our lives. We are the author’s of our own story. Appreciate the importance of the pencil as you write, it allows you the opportunity to revise, edit, erase, and rewrite the negative parts of your story; infusing your rewrite with radiance, light, and positivity.

make it

We only have one chance at this life we live. Dream big, love fiercely, sprinkle in spontaneity, and celebrate your accomplishments. Don’t be afraid to let your hair down, ruffle some feathers every now and then, and give yourself permission to go off script from time to time. While structure and regimentation often play a critical role in overall success, we have to appreciate and even laugh at the flawed parts of ourselves that make us who we are. Find time to let go sometimes and take life as it comes!

dance in the rain

When we allow ourselves quiet moments in our busy lives to pause even for the briefest moments, we open our hearts and minds to personal insight, reflection, and honesty. There are countless ways to find solace in our solitude whether through prayer, mindfulness, meditation, deep breathing, or quiet contemplation. Slow down and hit the pause button from time to time. You just might surprise yourself with what you discover!

every day

Be your best self and know that every day is a new opportunity for self-improvement, self-love, and self-acceptance.

“Break” is a Relative Term

March 18, 2018Dinner ideas, Family, Goal setting, Happiness, Opportunities, Running, Special People, UncategorizedLeave a Comment

For those of you who know me well, I very rarely slow down. Whether I’m running, working, or being a Mama Bear, I am a busy bee buzzing from one flower to the next. So naturally when Spring Break rolled around, the word “break” proved to be a relative term. Yes, I did enjoy a much needed break from work however I found many other projects, activities, and outings to keep me busy from the very beginning of the break to the very end.

The break kicked into gear on Monday morning with Liam and I hustling around the greater Houston area for plants. With our multiple freezes and snow days this winter, my potted plants bit the dust despite repeated efforts to cover them from the cold temperatures. We perused Target, Wal-Mart, H-E-B, Lowe’s, and Ikea for a multitude of different plants. Later in the week, I planted and rearranged our outdoor living space. My favorite takeaway from this project was repurposing Liam’s sandbox into an herb and vegetable garden.

My mom drove in midday on Monday, so the two of us enjoyed some much needed mother- daughter time shopping, eating out, and catching up. Liam and Sean ventured out on Tuesday afternoon for a father-son snowboarding trip in Colorado. Between the shopping and late night conversations with my mom, Atticus enjoyed quality time with his DeeDee (my mom’s grandma name) and also enjoyed walking just about everywhere his little legs would take him.

After my mom headed back to the Valley on Thursday morning, I enjoyed some extremely long lunches catching up with good friends. The food was great but naturally the quality time in good company was even better. In the afternoons, Atticus and I enjoyed some quality time exploring the neighborhood playgrounds, and I also mixed in a little work by reorganizing my closet. Purging and donating several bags worth of clothing to Goodwill proved to be cathartic. With some of my new finds from my shopping excursions with my mom, it also felt good to make room for the new and pass on some of my clothes for someone else to enjoy.

While at lunch on Friday with my friend Anna, she convinced me to run the 5K at the Bayou City Classic if I could find a babysitter. Thankfully, one of my go-to babysitters who works at Atticus’s daycare was willing to babysit starting at 7:00 a.m. on a Saturday morning. Exactly a month out from my Steps for Students win, I toed the line again with a goal of improving my 18:40 time. I was incredibly happy to better my time by 20 seconds and cinch the overall female win. The icing on the cake was catching up with my favorite Bayou City Road Runners and savoring my victory with an amazing iced coffee compliments of Katz coffee. I rounded out a wonderful day catching up with a dear friend of mine and enjoying a glass of wine and a charcuterie plate of amazing olives, cheeses, and prosciutto.

As if I didn’t squeeze enough into my “break”, I also devoured another great psychological thriller (Trespassing by Brandi Reeds). An absolute page turner I stayed up way past my bedtime reading on multiple occasions because I was desperate to see how the book ended. I also made time to cook because it always brings me so much joy. One of my favorite dishes from the week included a savory white chicken chili with white beans, white corn, and fire roasted tomatoes and a fresh batch of homemade cornbread.

All in all, my Spring Break was anything but a break but proved to offer bountiful opportunities to enjoy some of my favorite past times, catch up with some of my favorite people, organize and declutter, and feel productive and proud of my accomplishments. With a few hours remaining of break, I plan to enjoy a glass of wine with my husband, try a new creamy chicken soup recipe for dinner, bond with my boys, and sneak in a little quiet time reading a new book. For me, the word “break” truly is a relative term!

One Track Mind

February 9, 2018Faith, Goal setting, Happiness, Milestones, Running, Special People, Success, Uncategorized, Work1 Comment

My mother jokingly says that from the moment I could walk, I chose to run instead. In elementary school my grandfather gifted me my very own starting blocks that he purchased at the flea market. Most evenings, I laced up my shoes and sprinted around the front yard letting the imaginary gun in my head send me on my way. By middle school, I ate, slept, and breathed cross-country and track. And so began the miles upon miles of strength and speed workouts that helped me develop into a distance athlete with a one track mind.

My life on the run shaped me into the woman I am today. A life of high mileage required stamina, strength, speed, skill, and spirit. In shaking the hands of my competitors, demonstrating sportsmanship through winning and losing, and forging friendships with my teammates, I developed a level of character carved out of perseverance, faith, and heart.

This year I have the privilege of sharing these life lessons with a group of high school distance runners at my school coaching the middle and long distance athletes. I hope to impart some of the wisdom I learned along the way both on and off the track from influential coaching mentors like Sylvia Torres, Melba Barreiro, Meme Garza, and Gary Staley.

STAMINA

Effective distance running requires stamina. This can only be achieved through a well-established base of mileage that allows you to find that third and fourth wind when you need it most. Success in life also requires stamina; the ability to sustain prolonged physical or mental effort. True to the adage, “life is a marathon; not a sprint.”

STRENGTH

It takes great physical and mental strength to be a successful distance runner. Sometimes a distance race will try to break you if you let it. There are moments in life that will try to do the same. It takes great strength to overcome adversity. The challenges we face in competition force us to push through the pain, refuse to accept failure, and chase our dreams until we cross the finish line. True to the saying, “what doesn’t kill you makes you stronger.”

SPEED

Although speed in the 1600 meters looks a little different than the speed demonstrated in the 200 meters, don’t discount the level of effort it requires. In life and on the track, it often comes down to the last stretch of the race. Stamina and strength will only carry you so far. You have to find that last gear and sprint with every ounce of speed you can reign in to chase down your opponents.

In life, there will always be a winner, and the winner is always the person who trained the hardest and refused to settle for anything but a first place finish. In life, there will always be a loser too. The positive side of losing, however, is the takeaway. What did you learn from your failure that will make you better?

SKILL

Success on the track and in life requires a high level of skill. Developing and honing these skills takes time, effort, dedication, sweat, and grit. You can’t be afraid to fail, to fall, to hurt, and to face disappointment.

SPIRIT

All of the stamina, strength, speed, and skill in the world are not enough to break a world record or shatter a glass ceiling. The most important part of pursuing a dream is the human spirit. Believing in yourself and putting your whole heart into your work, truly are the foundation for achieving great success in life. Humility, grace, and faith together with spirit will light the fire in your heart that propels you forward.

Oftentimes, the phrase, “a one track mind” carries a negative connotation. But in the pursuit of a first place win, you will need to pull from all of your resources and chase down the gold with blinders that block out anything that might stand in your way and prevent you from cinching the win.

Off the track, the same mindset dictates success. Harness your spirit, muscle up, find the speed and stamina to persevere, and hone your skills so that even in the face of adversity, your one track mind refuses to back down until you successfully summit your mountain. Carpe diem!

10 Days Later

January 14, 2018Dinner ideas, Goal setting, Healthy snacks, Low carb, Recipes, Success, Uncategorized, Vegetarian1 Comment

Sean and I just completed a 10 Green Smoothie Cleanse. This isn’t the first time we’ve embarked on this exercise of self-control, but it proved to be the most meaningful. The holidays are a time of joy, merriment, and indulging. Great wine, amazing cheeses, authentic tamales, and delectable desserts definitely put the merry in Christmas.

With the new year, new beginnings and resolutions motivate us to reevaluate areas of our life that require personal growth and self-regulation. The intention of our cleanse was to flush out toxins, recalibrate our food cravings, and kick off the new year by putting our healthiest foot forward.

In preparing for this cleanse, it is easy to see why so many people gravitate towards pre-made, processed food. Aside from it tasting delicious, it’s easy to plate dinner for the entire family in no time flat when Domino’s or Chinese take-out can be delivered to your door in a matter of minutes.

Having all of the ingredients on hand and making sure healthy snacks were always within reach proved key to making it through the ten day cleanse without losing stamina or breaking the cleanse rules. We completed the modified cleanse that included two green smoothies a day along with one clean meal. We opted for a breakfast and dinner smoothie and had soup or fresh fish or poultry for lunch. Healthy snacking helped curb cravings and helped keep our metabolism working overtime. Approved snacks included crunchy vegetables like carrots, cucumbers, and bell peppers, apples, hard boiled eggs, a scoop of unsweetened peanut butter, and a handful of nuts. Drinking water and abstaining from alcohol were two important aspects of the cleanse. All of these components together proved to be integral to the cleanse’s success.

Meal planning was a critical part of our 10 day cleanse too. I found a great recipe for Detox Chicken Soup from A Spicy Perspective (www.aspicyperspective.com/chicken-detox-soup/). I adapted the recipe to better suit our likes including subbing cilantro for parsley and adding fresh jalapenos to add an extra layer of heat. We also enjoyed delicious lemon rosemary salmon and lemon pepper chicken. Both of these dishes packed a high dose of protein and flavor for a satisfying and savory clean meal.

CHICKEN DETOX SOUP

INGREDIENTS:

1 natural rotisserie chicken, skin removed and roughly chopped
2 quarts chicken broth
1 large sweet onion, thinly sliced
3 cups broccoli florets
2 1/2 cups carrots, peeled and chopped
2 cups celery, chopped
1 jalapeno, chopped and seeded if you like a little less heat
1 1/2 cups frozen peas
1 bunch of cilantro, stems removed
4 cloves of garlic, minced
3 tablespoons ginger, peeled and grated
2 tablespoons olive oil
1 tablespoon apple cider vinegar
1/2 teaspoon crushed red pepper flakes
1/2 teaspoon ground tumeric
sea salt and pepper to taste

DIRECTIONS:

In a large soup pot, heat the olive oil on medium heat. Sauté the onions, garlic, and ginger until soft. Add the chicken, broth, carrots, apple cider vinegar, and spices and bring to a boil. Lower the heat and add the broccoli, peas, and cilantro. Simmer until the broccoli softens and is tender. Season with salt and pepper to taste. Serve warm and enjoy!

Ten days later, I feel energized, healthy, and proud of myself for the exercise in self-control. I failed to recognize how much sugar I consumed prior to this cleanse. I found myself craving whole foods like fresh salmon, produce, and poultry. Going forward I want to continue having a green smoothie daily for breakfast to jumpstart my morning with a healthy dose of greens, fruit, and fiber. If you’re interested, I highly recommend J.J. Smith’s 10-Day Green Smoothie Cleanse. Her book offers step by step recipes, the science behind the cleanse, and a wealth of other information about its health benefits.

I won’t lie, there were times I wanted to cheat. Who wouldn’t when the scent of fresh baked chocolate chip cookies fills your office? At my lowest points, I felt ready to chew my own arm off. But anyone can do this for ten days if you set your mind to it. I promise you’ll feel amazing after you get past the first two to three day hump. This is when your energy level skyrockets and you really start to feel better than ever. I strongly recommend having a cheerleader to encourage and motivate you to stay on track. Knowing Sean was encountering some of the same challenges made it easier to keep on trucking. The end results are truly worth the sacrifice that comes from doing it. What doesn’t kill you, makes you stronger!

A Balancing Act

October 25, 2017Baby Bears & Little Bears, Family, Goal setting, Happiness, Love, Mama Bears, Opportunities, Success, Uncategorized, WorkLeave a Comment

Dr. Seuss put it best with, “So be sure you step, step with great care and tact. And remember that life’s a great balancing act.” (excerpt from Oh the Places You’ll Go). These simple yet poignant words encompass all the hats we Mama Bears wear as wives, mothers, professionals, and dreamers. Finding time to give your spouse the support and love he deserves, showering your children with positive affirmations and hugs, fulfilling your professional obligations with fidelity, and squeezing in tidbits of time for self care prove day in and day out to require incredible time management skills and an uncanny ability to multi task.

In the course of day, what we set out to do is nothing short of superhuman. Getting up before the sun rises, getting ourselves and our children dressed, packing lunches and backpacks, inhaling breakfast and downing coffee, dropping the kiddos off at daycare, and zipping off to work and it’s only 7:00 a.m.

The work day kicks off to a running start at 7:30 a.m., and it’s parent meetings, guidance lessons, individual student counseling sessions, lunch duty, academic team meetings, 8th grade tours, college rep visits, and a slew of emails and phone calls are all in a days work. Somewhere in the midst of all of this I manage to pump twice, usually while I’m returning phone calls or emails as I also try to eat lunch.

When 4:00 rolls around, I’m out the door and making a bee line to daycare to pick up the baby bears who I absolutely cannot wait to see. It’s hugs, homework, sharing the best parts of our day, and some playtime all before dinner. During the week, it’s leftovers or low key dinners that simplify life. Then it’s bath time, which is one of my favorite parts of the day because it’s relaxed, there’s lot of laughing, and the splashing and smiles are perfect too.

Then it’s books and bedtime for the boys, and it’s time for a role reversal. I change hats from a mama bear to a runner and head out the door for some sweat, solitude, and reflection. After pounding out a few miles, the hat changes again, and I step into my role as a wife. Sometimes we catch up over a glass of wine or enjoy one of our favorite shows. By this time in the evening, it’s been an incredibly long day for us. Papa Bears, after all, walk their own tight rope every day too.

Through it all, their love keeps me pushing forward. Making the best of every moment, even the less ideal ones. This week, for example, sweet Atticus is contending with a sinus infection and has been feverish. I’ve had to leave work early for the last two days to give him a little extra TLC. Such is the life of a Mama Bear though, and I wouldn’t have it any other way.

To all of you Mama Bears out there, balancing your load with beauty and grace, pat yourselves on the back for all of the things you accomplish daily in life. You are a force to be reckoned with. You are a doer, a lover, a mother, and so much more. Take it one day at a time, life each day to the fullest, and remember the words of dear old Dr. Seuss, “life’s a great balancing act.”