Today I got dressed and went to pay my final respects to a childhood friend. By all accounts Rod Marshall was a healthy guy. A freak accident while cheering for his children, lead to a surgery that ultimately led to a blood clot that took his life. Crazy right, I mean this was a guy who wasn't built tough but was mentality and spiritually tough. He put his heart on the track every time I saw him run. He was a husband, father, brother, son, uncle, coach , mentor, friend, and inspiration to many. His impact on the lives of many people in our community will be felt for years to come. See Rod and I competed against one another in track as youth, and because of a football injury my senior year I didn't get the pleasure of running with him in high school. Though it was athletics that connected us, it was his character that kept us close. As I stood outside the church and watched the hordes of people going in to pay their respects to him, obviously feeling the same way I was, I began to ponder life, its meaning and my own mortality( death has a way of doing that). I then asked myself what would my legacy be? What impact had I made on society and why would I be missed? As I sat in the auditorium and listen to the countless stories by the people who's lives he touch and I reflected on my own, it began to dawn on me. It wasn't the athletic accomplishments that people cherished the most. It was the intimate moments that he had with people that connected us all. He changed society and though it may be invisible to most, it can be felt. He encouraged students, are going to college and will be leaders in our community, they will be mothers and fathers who will pass on the great things he gave them, he mentored young coaches who would go on to coach young male and female athletes to college and pro careers, who too will carry the intensity he gave them, and he was also an ear for his peers who will continue the tradition he started, encouraging and educating young students to not be afraid of the world, work hard and do it with a smile. Some of you may not have known Rod Marshal, but a lot of you will witness his impact and his legacy....I am just grateful I got to witness it on a personal level. I salute my fellow Comet.....my fellow athlete.....and my friend. I declare today be Marshall Law....."Release The Champion"
What will your legacy be when you leave?
Thursday, May 26, 2016
Monday, July 22, 2013
I AM TRAYVON MARTIN
Like the rest of the country, I sat and watched as the Martin/Zimmerman Case was tried not only before Judge Debra Nelson but also in the court of public opinion. I listened as the living room lawyers and armchair prosecutors on TV presented their facts to their jury. I listened as black people once again prepared themselves for another miscarriage of justice. I watched as America prepared itself for the outcome of a trial that was put on display solely for the sake of the public’s thirst for drama. As I watched, I sat selfishly thinking this trial didn’t affect me directly. After all I didn’t know Trayvon Martin nor his family, I wasn’t from Florida, and I didn’t wear hoodies. So outside of once being a black teenager I didn’t believe I was directly affected by this case at all. I understood how America valued black life. To us this was another young black male in a long line of murders at the hands of white America that would most likely walk away free. This case didn’t affect me directly till last night. I decided to venture out and walk to the store, to get something for my daughter. It was a warm night, slightly breezy but the air was still thick with humidity. As I made my way to the store, I walked through the streets I have known for at least thirty years. The neighborhood is a mix of black and white middle class working people. The residents are in their late 50’s early 60’s with a few teenagers scattered about. I know the streets, I know the people. I could walk these streets blindfolded. As I made my way to the store, I suddenly felt as though I was being followed. I stopped several times to make sure there wasn’t an additional set of footsteps. Suddenly I felt paranoid and afraid. my heart began to race, as did my emotions. My mind immediately gravitated towards the night Trayvon went to the store for tea and skittles. As I made my way down through the pathway to the schoolyard, I took out my key chain flashlight and began waving it about, scanning the area for any one lurking in the dark. I made it to the store relieved as the parking lot was well-lit. Exiting the store, I come across a police officer sitting in his car. As we made eye contact my anxiety heightened and the rush of fear came again. Did I look suspicious to him? I am sure he was aware of the case. Was I being profiled? Did I fit a certain stereotype? I hurried home with my purchase walking faster than ever now. Sweat pouring down my face. I entertain the idea of calling someone but decided against it because I wanted to be totally aware of my surroundings. As I neared my street, a rabbit darted from underneath some bushes pushing me into a brief sprint. As I trotted, my only thought was my front porch, my base, my safety net. As I put my keys in the door and saw the smiling face of my children I felt safe, relieved and comforted knowing I got another chance to be with my family. I kissed my babies sat down and thanked the Creator. As I reviewed my trip to the store, the effects of the trial became apparent to me. I indeed was affected, the drama I tried to avoid had crept into my conscious, invaded my psyche and embedded itself in my mind and heart. America succeeded in its effort to keep us afraid, scared and in our place. I am a black man in America, I AM SCARED, I AM TRAYVON MARTIN
Sunday, June 3, 2012
FITNESS FOR KIDS MADE SIMPLE
I was recently asked by a parent confused about what to do when it comes to getting their kids active. "What program should I enroll my son in?" or "How can I find time in our hectic schedule to take my daughter to another appointment?" Outside of you leading by example and getting off facebook, your child must understand the importance of fitness. They also must be convinced that it is enjoyable and not actually exercise. Very few children like to exercise unless it is made fun!
It's understandable that parents are overwhelmed by their busy lives and also that they are confused due to all the information on proper parenting being thrown at them. The promising notion underlying these questions is that most parents understand the importance of getting their kids fit. But where to start?
When parents come to me with these "barriers" to exercise, I always recommend a simple body weight program that can be completed at home. There is no need for equipment, machines, or a lot of space; basically there are no excuses. This home training program is great for any child up to 12 years old. Of course, you may have to adjust the intensity level based on your child's abilities. As kids get to 13 years and older, I usually recommend including some light weights, medicine ball and resistance bands.
7-Step Home Training Program for Kids after the jump...
1. Start with a light aerobic-type of exercise for 2-3 minutes. This can be walking or jogging on the spot or jumping jacks. This gets your heart pumping and warms up your joints and muscles.
2. Follow this with 2-3 minutes of light range of motion movements or active stretches. Try working from your head down to your toes. Side-side neck rolls, shoulder and arm circles in both directions, trunk twists in both directions, hip circles, leg side-side swings, standing toe touches. These types of movements allow kids to learn body awareness. This helps them learn new skills and develops balance and flexibility. With my younger ones, I always direct them to "reach to the left with your right hand," turn the right leg outward, etc. It's great to see how fast they progress from totally confused to actually feeling the stretch and doing the movement properly.
3. Push-ups from your knees or against a wall. Do as many as you can without stopping.
4. Body Squats: Feet shoulder-width apart, hands on your hips, lower your body as if you're sitting in a chair behind you. Repeat this for 1-2 minutes without bending your knees more than 90 degrees.
5. Stomach Crunches: Lying on your back with your knees bent, feet on the floor and hands on your thighs. Raise your shoulders off the ground until your hands slide up your leg and cover your knees. Return to starting position and continue for 1-2 minutes.
6. Wall Sit: Leaning against a wall with your feet shoulder-width apart, slowly lower your body to a sitting position. Make sure your feet are in line with your knees and not too close to the wall. Stay in this position for up to 2 minutes.
7. Shake your body out, get a sip of water and repeat #1-6 in order two more times.
It's understandable that parents are overwhelmed by their busy lives and also that they are confused due to all the information on proper parenting being thrown at them. The promising notion underlying these questions is that most parents understand the importance of getting their kids fit. But where to start?
When parents come to me with these "barriers" to exercise, I always recommend a simple body weight program that can be completed at home. There is no need for equipment, machines, or a lot of space; basically there are no excuses. This home training program is great for any child up to 12 years old. Of course, you may have to adjust the intensity level based on your child's abilities. As kids get to 13 years and older, I usually recommend including some light weights, medicine ball and resistance bands.
7-Step Home Training Program for Kids after the jump...
1. Start with a light aerobic-type of exercise for 2-3 minutes. This can be walking or jogging on the spot or jumping jacks. This gets your heart pumping and warms up your joints and muscles.
2. Follow this with 2-3 minutes of light range of motion movements or active stretches. Try working from your head down to your toes. Side-side neck rolls, shoulder and arm circles in both directions, trunk twists in both directions, hip circles, leg side-side swings, standing toe touches. These types of movements allow kids to learn body awareness. This helps them learn new skills and develops balance and flexibility. With my younger ones, I always direct them to "reach to the left with your right hand," turn the right leg outward, etc. It's great to see how fast they progress from totally confused to actually feeling the stretch and doing the movement properly.
3. Push-ups from your knees or against a wall. Do as many as you can without stopping.
4. Body Squats: Feet shoulder-width apart, hands on your hips, lower your body as if you're sitting in a chair behind you. Repeat this for 1-2 minutes without bending your knees more than 90 degrees.
5. Stomach Crunches: Lying on your back with your knees bent, feet on the floor and hands on your thighs. Raise your shoulders off the ground until your hands slide up your leg and cover your knees. Return to starting position and continue for 1-2 minutes.
6. Wall Sit: Leaning against a wall with your feet shoulder-width apart, slowly lower your body to a sitting position. Make sure your feet are in line with your knees and not too close to the wall. Stay in this position for up to 2 minutes.
7. Shake your body out, get a sip of water and repeat #1-6 in order two more times.
- This program will take anywhere from 15-25 minutes, depending on your child's fitness level. Try this program at least three days a week. Don't forget to change things up every couple of weeks to keep your kids interested. Switch the order of exercises often, have your kids train you by leading the exercises, and substitute exercises with whatever comes to mind. I have found that when the children lead and feel they are training you, it builds a level of confidence in them that is unmatched by anything else. My children really enjoy when they show me something they didnt think I knew. The main point is that your kids are moving on a regular basis, getting stronger every day and developing a life-saving habit. Keep in mind that this is simply one piece of a child's daily activity routine as the Surgeon General's recommendation is 60 minutes a day, most days of the week.
WHATS YOUR FLAVOR! WATER MADE BETTER!
Despite the health benefits of water and the public awareness, people still love to drink juice and soda. Unfortunately, these beverages are usually empty calories filled with sugar that do little in the way of hydration — even diet soda can be harmful and damaging. I personally think that water tastes great, but sometimes I get bored with drinking it all the time. Instead of giving in to juice and soda cravings( I crave Mountain Dew from time to time), I've decided to start making my own flavored water at home. Not only does it taste great, it's extremely economical.
My advice is to keep a few flavors in your fridge at all times; that way you'll always have a bit of variety and never get bored. Because I only like a hint of flavor in my water, I don't add a ton of stuff. I recommend you find what works best for you and your taste buds!
Here's a few ideas on how you can make your own:
These are options, but why pay so much for something that can easily be made at home? Making your own flavored water is easy, delicious, refreshing, all-natural – and impressive when you have your friends over.
The anoher great technique to use is similar to that of making a mojito.( dont ask how I know LOL) You need to start with a fresh herb, some crushed ice, and a whisk or other utensil that can crush the two together.
Mint Water:
½ cup of mint leaves
2 cups of crushed ice
8 cups cold, filtered water
Place the ice and mint in a pitcher and muddle(crush) together. (This process breaks down the mint leaves and releases their flavor.) Then add the water and let infuse in the fridge for at least an hour or ideally for four hours.
If you decide to add fruit, I’d recommend cutting it into pieces and placing it in the pitcher. But don’t muddle it as it will make the water cloudy and not visibly appealing.
Citrus Water
1 whole lemon (washed)
1 whole orange (washed)
1 whole lime (washed)
2 cups of crushed ice
8 cups cold water
Slice each piece of fruit into round wagon-wheels. Put slices in the pitcher with the ice and the water and stir. Let sit for at least four hours (longer is better) and serve with a couple of pieces of fruit in each glass.
For citrus mint water, simply mix the two recipes above.
Making flavored water at home will save you money, ensure there are no added ingredients in your beverage, and impress your friends and family, and it’s better for the environment because there are no wasteful plastic bottles to ship all over the country.( I have children so yes I care about the earth)
Give it a try and enjoy creating something simple and special.
GET AKB FIT
My advice is to keep a few flavors in your fridge at all times; that way you'll always have a bit of variety and never get bored. Because I only like a hint of flavor in my water, I don't add a ton of stuff. I recommend you find what works best for you and your taste buds!
Here's a few ideas on how you can make your own:
- Add fresh citrus juice to water. I especially love the combination of lime and orange.
- Add herbs to your water. I love putting a few sprigs of fresh mint in my H20 pitcher.
- Add freshly cut cucumbers. This small addition really gives water a clean and refreshing taste that is ever so subtle.
- Add fresh sliced ginger, and you've made yourself a cure for motion sickness.
- Add pickle juice to water and make your own electrolyte replacement drink. It might sound gross but it really works!( now you know what to do with that leftover pickle juice)
- For a hint of sweetness, crush up some berries or pomegranate seeds into your water. I love mixing strawberries and kiwi together.
These are options, but why pay so much for something that can easily be made at home? Making your own flavored water is easy, delicious, refreshing, all-natural – and impressive when you have your friends over.
The anoher great technique to use is similar to that of making a mojito.( dont ask how I know LOL) You need to start with a fresh herb, some crushed ice, and a whisk or other utensil that can crush the two together.
Mint Water:
½ cup of mint leaves
2 cups of crushed ice
8 cups cold, filtered water
Place the ice and mint in a pitcher and muddle(crush) together. (This process breaks down the mint leaves and releases their flavor.) Then add the water and let infuse in the fridge for at least an hour or ideally for four hours.
If you decide to add fruit, I’d recommend cutting it into pieces and placing it in the pitcher. But don’t muddle it as it will make the water cloudy and not visibly appealing.
Citrus Water
1 whole lemon (washed)
1 whole orange (washed)
1 whole lime (washed)
2 cups of crushed ice
8 cups cold water
Slice each piece of fruit into round wagon-wheels. Put slices in the pitcher with the ice and the water and stir. Let sit for at least four hours (longer is better) and serve with a couple of pieces of fruit in each glass.
For citrus mint water, simply mix the two recipes above.
Making flavored water at home will save you money, ensure there are no added ingredients in your beverage, and impress your friends and family, and it’s better for the environment because there are no wasteful plastic bottles to ship all over the country.( I have children so yes I care about the earth)
Give it a try and enjoy creating something simple and special.
GET AKB FIT
Sunday, April 15, 2012
WINNING ATITTUDE....NARCISSISM IN SPORTS
Narcissus was by all accounts a very handsome boy. When he rejected the advances of Echo a nypmh who wanted him, his punishment was he would be consumed by his own beauty.Day after day Narcissus would spend countless hours staring at his reflection in any body of water he encountered. One day he was crouched over a pool of water admiring himself when he fell in the pool and drowned. It was at this very spot a flower bloom...thus giving it the name narcissus and laying the foundation for the psychological disorder Sigmund Freud wrote about in his 1914 paper Narcissim: An Introduction.
I was an extremely talent athlete as a child. I played beyond the expectations of what a person my age was suppose to do. My mother has told the story many times that I ran before I walked. I learned to run hurdles at 5 years old and by age 11 was a national record holder, junior Olympian and countless other accolades that had been bestow upon me. I once was paid money after a little league football game because my coach felt that even though the team as a whole had given a sub par performance, my achievements on the field that day warranted him praising me separately with $10 dollars. It didn't mean much to me till my brother began to explain that I was now a professional athlete and that I couldn't play high school or go to college football. I cried and began to searched high and low for my coach trying to give that money back. I didn't want to be a pro (at least not at that moment) I just wanted to play sports. For me it was the delight I received when I stepped on the field in helmet, shoulder pads, cleats with my friends. We played that very same game everyday after school in the projects in Centerville Illinois. Wasn't much difference, we played for fun, having grown up together we just enjoyed being around one another. Winning wasn't on our minds.....but on the minds of those around us, NOW THAT WAS DIFFERENT! I love my brother Kettrell for so many reasons, he taught me to hurdle, he was the one who also told me I wasn't an amateur anymore too (I haven't forgot LOL). He also taught me that I could do anything I set my mind to! I think back to an incident when in the projects he would take me around to race other kids like a race horse..(did he bet money I don't know). They even called me Seattle Slew( famous race horse) because of my knees..( don't you dare laugh at me). Once I raced a girl who was visiting her family from out of town and she beat me. I went home and ate a sweet pickle(my spinach) and I came back and beat her the second time. Did that sweet pickle help me?.. NO WAY..what did was his confidence in me! I believe at that moment is when my narcissist attitude began to develop! I wasn't suppose to lose EVER!
I feel so much success early on can eventually lead to this mentality. Its a thin line between being competitive and being conceited. I grew to be conceited more so than competitive. It was about winning, getting up in the morning at 6am to do a road run, or doing 500 push ups and sit ups at night was just the details to ensure I DIDN'T LOSE! Those who I did lose to in my eyes were cheating(drugs) so I understood I was still BETTER.
When I watch sports on the TV, I don't see athletes performing to the best of their abilities or enjoying the sport itself. What I see is narcissistic men carrying on like children who are looking for praise and admiration from those whom have told them they are better than the rest. Certain individuals have become the by product of a narcissistic society that emphasizes winning over anything else. Case and point Michael Jordan, it is been rumored that he is competitive in every aspect of his life. He gambles on everything, because in his eyes he cant lose! Floyd Mayweather is in the same category, he explemifies this! Everything about him is better, I always win, I cant lose!
Now as a former athlete I understand there needs to be an attitude where you have confidence in yourself , but what happens when you are no longer an athlete? What happens when that win by all means carries over into your personal life? With your significant other, colleagues, children, friends...when does the competition turn off. When you do you feel that you don't have to be better or compete with everyone and everything in your life?\
Kobe isn't Kobe the elite basketball player only on the court, that instinct to win I am sure spills over into home and every other area he ventures into. Lebron desires to win, but I am sure goes home or hangs out with friends and maintains that killer instinct!
The fact is we are born into a narcissistic society, we are raised around narcissistic people, we have narcissistic friends and they often times further our narcissistic ideas about our selves. The end result is a house, a school, a street, a town, a state, a country, a government and its citizens wearing the narcissistic badge like a crown while at the same time trying to project an image of cohesiveness, comradery, companionship and a sense of community. You cant go right and left, you cant go up and down, you cant be hot and cold....its either you are a team player or you are a team slayer but you cant be both! Winning is great but at the expense of losing the fundamental reason we play the game, that's not the WINNING ATTITUDE we want the young athletes to accept! Unless of course you want a team full of narcissist. THERE ISN'T AN "I" IN TEAM!!!!!!
GET AKB FIT!!!
"TEACHING A HEALTHY APPROACH TO A HAPPY EXISTENCE"
I was an extremely talent athlete as a child. I played beyond the expectations of what a person my age was suppose to do. My mother has told the story many times that I ran before I walked. I learned to run hurdles at 5 years old and by age 11 was a national record holder, junior Olympian and countless other accolades that had been bestow upon me. I once was paid money after a little league football game because my coach felt that even though the team as a whole had given a sub par performance, my achievements on the field that day warranted him praising me separately with $10 dollars. It didn't mean much to me till my brother began to explain that I was now a professional athlete and that I couldn't play high school or go to college football. I cried and began to searched high and low for my coach trying to give that money back. I didn't want to be a pro (at least not at that moment) I just wanted to play sports. For me it was the delight I received when I stepped on the field in helmet, shoulder pads, cleats with my friends. We played that very same game everyday after school in the projects in Centerville Illinois. Wasn't much difference, we played for fun, having grown up together we just enjoyed being around one another. Winning wasn't on our minds.....but on the minds of those around us, NOW THAT WAS DIFFERENT! I love my brother Kettrell for so many reasons, he taught me to hurdle, he was the one who also told me I wasn't an amateur anymore too (I haven't forgot LOL). He also taught me that I could do anything I set my mind to! I think back to an incident when in the projects he would take me around to race other kids like a race horse..(did he bet money I don't know). They even called me Seattle Slew( famous race horse) because of my knees..( don't you dare laugh at me). Once I raced a girl who was visiting her family from out of town and she beat me. I went home and ate a sweet pickle(my spinach) and I came back and beat her the second time. Did that sweet pickle help me?.. NO WAY..what did was his confidence in me! I believe at that moment is when my narcissist attitude began to develop! I wasn't suppose to lose EVER!
I feel so much success early on can eventually lead to this mentality. Its a thin line between being competitive and being conceited. I grew to be conceited more so than competitive. It was about winning, getting up in the morning at 6am to do a road run, or doing 500 push ups and sit ups at night was just the details to ensure I DIDN'T LOSE! Those who I did lose to in my eyes were cheating(drugs) so I understood I was still BETTER.
When I watch sports on the TV, I don't see athletes performing to the best of their abilities or enjoying the sport itself. What I see is narcissistic men carrying on like children who are looking for praise and admiration from those whom have told them they are better than the rest. Certain individuals have become the by product of a narcissistic society that emphasizes winning over anything else. Case and point Michael Jordan, it is been rumored that he is competitive in every aspect of his life. He gambles on everything, because in his eyes he cant lose! Floyd Mayweather is in the same category, he explemifies this! Everything about him is better, I always win, I cant lose!
Now as a former athlete I understand there needs to be an attitude where you have confidence in yourself , but what happens when you are no longer an athlete? What happens when that win by all means carries over into your personal life? With your significant other, colleagues, children, friends...when does the competition turn off. When you do you feel that you don't have to be better or compete with everyone and everything in your life?\
Kobe isn't Kobe the elite basketball player only on the court, that instinct to win I am sure spills over into home and every other area he ventures into. Lebron desires to win, but I am sure goes home or hangs out with friends and maintains that killer instinct!
The fact is we are born into a narcissistic society, we are raised around narcissistic people, we have narcissistic friends and they often times further our narcissistic ideas about our selves. The end result is a house, a school, a street, a town, a state, a country, a government and its citizens wearing the narcissistic badge like a crown while at the same time trying to project an image of cohesiveness, comradery, companionship and a sense of community. You cant go right and left, you cant go up and down, you cant be hot and cold....its either you are a team player or you are a team slayer but you cant be both! Winning is great but at the expense of losing the fundamental reason we play the game, that's not the WINNING ATTITUDE we want the young athletes to accept! Unless of course you want a team full of narcissist. THERE ISN'T AN "I" IN TEAM!!!!!!
GET AKB FIT!!!
"TEACHING A HEALTHY APPROACH TO A HAPPY EXISTENCE"
Saturday, March 24, 2012
WHY YOU CANT LOSE WEIGHT!!!!!!!!
We all want to be fit. We all know how much we should weigh. Ladies I am sure know your ideal pant size. You can even picture how great those skinny jeans will look.
So why aren’t most people living life in your ideal body?
There are many complex reasons that make weight loss a challenge, reasons that go deeper than simply calories-in versus calories-out.
What I’m talking about is the life issues that get in the way of your success.
Look thru the following 5 obstacles and the solutions to unlock your best body ever.
1. You don’t want to be bothered.
It’s in our DNA to avoid pain and seek out pleasure. Unfortunately this works against you when trying to get fit. In your mind, it’s painful (or at least uncomfortable) to deny yourself the tasty food that you crave and to exert yourself with exercise.
There’s a simple way to work around this obstacle: Find something painful about being fat to motivate yourself towards healthy eating and exercise. Look the negative impact your current weight has on your health, self-esteem and lifestyle. Convince yourself that the pain of being out of shape is much greater than the discomfort of losing weight.
2. You don’t want to wait for the good stuff.
Just as you wish to avoid pain, you are also an expert in seeking out pleasure – namely food. This served the cavemen well, but these days it ends up as extra pounds around your waist and thighs.
There’s good news: extra calories are not your only option to stimulate the pleasure center of your brain. Find an activity or two that make you smile and indulge in those regularly.
3. You are crazy busy.
Let’s face it, you work too much, commit yourself to too much and don’t even get enough sleep most of the time. The fast-paced way you live leaves you exhausted, stressed and hungry for comfort food. You even begin to feel too busy to take care of your health.
It’s time to re-prioritize. Let go of your perfectionist standards (I know this one too well) and remove a few commitments from your schedule so that you are able to cook healthy meals, exercise and get a good night’s sleep. Remind yourself that taking care of your health is not a luxury – it’s a necessity.
4. You don’t deserve it.
Most people act like they don’t deserve to live the good life in the body of their dreams. Take a moment to think back on all the times you have self-sabotaged your weight loss efforts. If you don’t believe deep down that you are worthy then you’ll never give yourself a chance at a fit body.
I believe that you deserve to have a healthy body – and I urge you to dig deep down to uncover why you don’t. Once you conquer your feelings of unworthiness, getting on an exercise and healthy eating plan will be easy.
Take the time to take care of yourself. You DO deserve it.
5. You are afraid.
You’re afraid to start because you just might fail, and wouldn’t that be embarrassing? Look at it this way ...just maybe you’re also afraid to start because you just might succeed, and change makes you uncomfortable – even if it’s change in the right direction.
When you decide to get fit you will need to go through a bushel of changes:
GET AKB FIT!!!!
Teaching a healthy approach to a happy existence!
So why aren’t most people living life in your ideal body?
There are many complex reasons that make weight loss a challenge, reasons that go deeper than simply calories-in versus calories-out.
What I’m talking about is the life issues that get in the way of your success.
Look thru the following 5 obstacles and the solutions to unlock your best body ever.
1. You don’t want to be bothered.
It’s in our DNA to avoid pain and seek out pleasure. Unfortunately this works against you when trying to get fit. In your mind, it’s painful (or at least uncomfortable) to deny yourself the tasty food that you crave and to exert yourself with exercise.
There’s a simple way to work around this obstacle: Find something painful about being fat to motivate yourself towards healthy eating and exercise. Look the negative impact your current weight has on your health, self-esteem and lifestyle. Convince yourself that the pain of being out of shape is much greater than the discomfort of losing weight.
2. You don’t want to wait for the good stuff.
Just as you wish to avoid pain, you are also an expert in seeking out pleasure – namely food. This served the cavemen well, but these days it ends up as extra pounds around your waist and thighs.
There’s good news: extra calories are not your only option to stimulate the pleasure center of your brain. Find an activity or two that make you smile and indulge in those regularly.
- A walk outside
- A good book
- A night out to the movies or theater
- A spa day
3. You are crazy busy.
Let’s face it, you work too much, commit yourself to too much and don’t even get enough sleep most of the time. The fast-paced way you live leaves you exhausted, stressed and hungry for comfort food. You even begin to feel too busy to take care of your health.
It’s time to re-prioritize. Let go of your perfectionist standards (I know this one too well) and remove a few commitments from your schedule so that you are able to cook healthy meals, exercise and get a good night’s sleep. Remind yourself that taking care of your health is not a luxury – it’s a necessity.
4. You don’t deserve it.
Most people act like they don’t deserve to live the good life in the body of their dreams. Take a moment to think back on all the times you have self-sabotaged your weight loss efforts. If you don’t believe deep down that you are worthy then you’ll never give yourself a chance at a fit body.
I believe that you deserve to have a healthy body – and I urge you to dig deep down to uncover why you don’t. Once you conquer your feelings of unworthiness, getting on an exercise and healthy eating plan will be easy.
Take the time to take care of yourself. You DO deserve it.
5. You are afraid.
You’re afraid to start because you just might fail, and wouldn’t that be embarrassing? Look at it this way ...just maybe you’re also afraid to start because you just might succeed, and change makes you uncomfortable – even if it’s change in the right direction.
When you decide to get fit you will need to go through a bushel of changes:
- New diet
- New exercise routine
- New friends at the gym
- New clothes
- New self-image
GET AKB FIT!!!!
Teaching a healthy approach to a happy existence!
Sunday, March 18, 2012
OCD......THE SECOND GUESSING SYNDROME PART 2
I blogged a few months back about me having OCD.... Obsessive Compulsive Disorder, or "The Doubting Disease". I have since done a bit of my own research in learning all I can as it relates to the disorder. I thought with the information I have come across, I would share it with you all in hopes it would shed a little more light on the subject to help you understand yourself and others who are sufferers. OCD has been classified as an anxiety disorder. The symptoms vary widely but I have listened a few here to get us started. There are several types of symptoms for OCD but there are 2 elements which make up the disorder......hence the name OBSESSIONS and COMPULSIONS. The Obsessions are unwanted or persistent thoughts, feelings or impulses that intrude your mind. These feelings and thoughts usually cause anxiety, worry and doubt. Compulsions are mental acts or repetitive behavior that is performed in an effort to relieve or prevent the anxiety, worry or doubt. People with OCD believe these rituals possess some kind of magic that will prevent or deflect whatever the situation that is causing the anxiety, worry or doubt. I liken it to an undo button when you working in Microsoft word. Sufferers are usually unsure about things, always second guessing themselves, their decisions, and or their actions. The most common are compulsive checking....this is where the person repeatedly checks things such as doors, locks or household appliances believing if they aren't checked and rechecked an accident or harm can be a result. Compulsive ordering and symmetry.....this is where the person feels compelled to constantly arrange certain items or carry out actions repeatedly until they feel "just right." The person can become extremely distressed if objects they've arranged are moved, touched or rearranged. Hoarding.....is probably the one that gets talked about the most, especially with the show Hoarders. These people have difficulty discarding things that most people consider junk...like old newspapers, magazines, milk cartons and even cigarette ashes. There is also the Scrupulosity.....where the person is worried about the possibility of insulting or offending God by violating religious rules. They may pray or confess excessively or seek frequent reassurance from clergy about their own moral purity.
Since being officially diagnosed with OCD in early August of last year (some people told me I was long before) I have tried to learn as much as I can so I could get a better understanding of what had been affecting my life. I struggled for a while trying to understand why I was doing what I was doing. Now my actions have a face or at least something I can identify it with.
Quiet as kept OCD not only affects the person with the disorder but also those that are around them. Often times their life isn't understood and many who suffer are reluctant to share it with people. The stigma associated with the disorder is often that of someone who is crazy or has mental issues. I feel it takes a special person to be able to live with and love someone with OCD( yes I know its hard to believe but I am difficult to deal with at times). Not everybody is able to live up to the challenge...and a challenge it is!
I fall under the category of compulsive ordering and symmetry. My day starts with a certain set of rituals that most that have lived with me probably never paid much attention to. Yet if those rituals aren't done, then my day is completely thrown off. I spend the remainder of my day worrying about whatever I missed doing that morning. Often times when this happens I am accused of being moody, acting funny or not wanting to be bothered. They didn't realize my day didn't start off like it should have...so my coping mechanisms kick in and in my mind I am try to redo what I didn't do! Most of the time the reminder of my day is spent sorting, or grouping things together either physically or mentally. So imagine me trying to explain to you that I am not in the mood this morning because I didn't put my left shoe on first, or my favorite spoon was dirty or my brush wasn't where I left it. To the people not directly affected by the disorder this makes absolutely no sense at all. I have heard, "just put your shoe on", or "use another spoon, its just a spoon." Yes to you they are, but to me it much more than that. I want that particular spoon because I don't like big spoons. It feels right, it looks right so I have to have it. When it isn't available I panic....so instead of washing that spoon I will wash all the dishes, which leads to cleaning the stove and the microwave etc. So as long as that spoon is available I am OK! I could go on about all those things that trigger responses from me but the list is too long you you all may actually think I am crazy for real. Plus sometimes I don't even know why I am doing something until it is pointed out to me.
I can't say I know the root cause as to why I am the way I am or when it started for me. My mother wasn't strict or worrisome but she is somewhat of a neat freak. She irons all the time. I recalled once when she broke a few toes when she fell and as I was preparing to take her to the emergency room, she told me she had to iron her pants and shirt! I still laugh at that sight...her standing on one leg ironing her clothes( she wouldn't let me do it for her). Maybe it was my grandmother who drilled into my mother the importance of order and cleanliness. My mother made mention that as a child she didn't have clean clothes or shoes all the time, and now she has a room(literally) full of clothes and shoes.She has some shoes she hasn't worn in 10 years, but the funny part is they are all organized(yes I went in the room and arranged things) on clothes racks and the shoes are all boxed up neatly arranged against the wall.
I wrote this today so some people can get a better understanding of what OCD is and if you are living with someone who may be suffering from it and not know it, maybe this can help you to help them. For me it seems like a haze was cleared because I now understand a part of me that was misunderstood not only by others but myself included. Clarity is a beautiful thing! Its not easy being a person who suffers from this disorder and chances are it's not easy being with them either.
GET AKB FIT!
"Teaching a healthy approach to a happy existence"
Since being officially diagnosed with OCD in early August of last year (some people told me I was long before) I have tried to learn as much as I can so I could get a better understanding of what had been affecting my life. I struggled for a while trying to understand why I was doing what I was doing. Now my actions have a face or at least something I can identify it with.
Quiet as kept OCD not only affects the person with the disorder but also those that are around them. Often times their life isn't understood and many who suffer are reluctant to share it with people. The stigma associated with the disorder is often that of someone who is crazy or has mental issues. I feel it takes a special person to be able to live with and love someone with OCD( yes I know its hard to believe but I am difficult to deal with at times). Not everybody is able to live up to the challenge...and a challenge it is!
I fall under the category of compulsive ordering and symmetry. My day starts with a certain set of rituals that most that have lived with me probably never paid much attention to. Yet if those rituals aren't done, then my day is completely thrown off. I spend the remainder of my day worrying about whatever I missed doing that morning. Often times when this happens I am accused of being moody, acting funny or not wanting to be bothered. They didn't realize my day didn't start off like it should have...so my coping mechanisms kick in and in my mind I am try to redo what I didn't do! Most of the time the reminder of my day is spent sorting, or grouping things together either physically or mentally. So imagine me trying to explain to you that I am not in the mood this morning because I didn't put my left shoe on first, or my favorite spoon was dirty or my brush wasn't where I left it. To the people not directly affected by the disorder this makes absolutely no sense at all. I have heard, "just put your shoe on", or "use another spoon, its just a spoon." Yes to you they are, but to me it much more than that. I want that particular spoon because I don't like big spoons. It feels right, it looks right so I have to have it. When it isn't available I panic....so instead of washing that spoon I will wash all the dishes, which leads to cleaning the stove and the microwave etc. So as long as that spoon is available I am OK! I could go on about all those things that trigger responses from me but the list is too long you you all may actually think I am crazy for real. Plus sometimes I don't even know why I am doing something until it is pointed out to me.
I can't say I know the root cause as to why I am the way I am or when it started for me. My mother wasn't strict or worrisome but she is somewhat of a neat freak. She irons all the time. I recalled once when she broke a few toes when she fell and as I was preparing to take her to the emergency room, she told me she had to iron her pants and shirt! I still laugh at that sight...her standing on one leg ironing her clothes( she wouldn't let me do it for her). Maybe it was my grandmother who drilled into my mother the importance of order and cleanliness. My mother made mention that as a child she didn't have clean clothes or shoes all the time, and now she has a room(literally) full of clothes and shoes.She has some shoes she hasn't worn in 10 years, but the funny part is they are all organized(yes I went in the room and arranged things) on clothes racks and the shoes are all boxed up neatly arranged against the wall.
I wrote this today so some people can get a better understanding of what OCD is and if you are living with someone who may be suffering from it and not know it, maybe this can help you to help them. For me it seems like a haze was cleared because I now understand a part of me that was misunderstood not only by others but myself included. Clarity is a beautiful thing! Its not easy being a person who suffers from this disorder and chances are it's not easy being with them either.
GET AKB FIT!
"Teaching a healthy approach to a happy existence"
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