#theYESandLife

The yes and life.

There is no right, there is no wrong. What if you could have everything you wanted and you were able to step outside of fear and stand in the yes of life?

Try this on for size, this week pick one day and any time someone invites you to do something you say yes. This experiment involves you getting out of your ego, pessimistic state of mind and go into the experience by full of curiosity.

What is the worst that could happen? You end up at a lunch that you didn’t plan on. At that lunch you meet someone while waiting in line that has one of the biggest business deals of your career. Or you get a free lunch. Or you learn something new about a co-worker that allows your work relationship and communication to thrive.

Humans get cough up in their reasons and the life they live completely out of habit. You have identified yourself as someone and you customize your entire world to fit that picture you have painted. You are a mom, so you tell yourself that you cant travel or take time to go to the gym. You are “Type A” so you tell yourself that you can’t do something spontaneous. You are unorganized so you tell yourself that you can be late for all of your meetings. There is a entirely different option out there and it all starts by saying yes.

You get to say “yes and…” fill in the blank.

Yes I will go to lunch and will you drive?

Yes, I will go on the snowboarding trip and I will keep my job.

Yes, I will be a mom and a badass.

Yes, I will be an engineer and a personal trainer.

Drop the either or that you have decided your life has to be and start living the life that you always dreamed.

Start with one simple “yes” this week.

Register for that program.

Have a fantastic marriage and be in an open relationship.

Book the flight.

Finish the book.

Hit a PR in the gym.

Have the hard conversation with your lover.

Whatever it is that is holding you back? I challenge you to go on the other side of your reasons and start customizing your life.

Register for the program you have always dreamt of but you dont know where the money is going to come from or you don’t know what hotel you would stay in. The point of this exercise is start somewhere. By registering for the program you are saying “yes!” Then all of the other situations/hows will fall together. You are telling the universe a direction and the how’s will start to show up. Give into the “WHAT” drives you and the hows, the paths, the money will start to align.

Have you always wanted to travel to another state but just were too scared or didnt know what would happen or you didnt have anyone to go with? Well this is your opportunity to do some research and get on the other side of your reasons. Start with the What, say yes and book the flight. Then all of your excitement will fuel the conversations you have with people. All of these conversations a random friend might become your co-traveler, someone might tell you about a great deal they got on a rental car and someone might give you a lead on an amazing adventure they recommend when you get there.

Build #theYESandLife of your dreams.

The Wellness Way

I am a fitness professional, I train my body both with stress and rest, I track my macros, I sleep, I drink enough water, I follow all of the instructions of “what to do” and yet, I felt like health should be easier than what I have been doing. I was still not able to sleep, had gas, having a hard time breaking plateaus, carried a lot of information, brain fog and digestion problems.

In October of 2018 I jumped and I decided I wanted to take my health to the next level. I wanted to identify why my body was acting up and was not operating at its highest level. I had been visiting Integrated Functional Health in Bettendorf Ia. I had some dramatic improvements and shifts in my body by working with Matt DeWild and he recommended I look into the work that Dr. Stacey Wiley at Complete Balance Chiropractic was doing with The Wellness Way.

I dove right in.

Dr. Stacey is a chiropractor that works through a system call The Wellness Way. She is amazing, personable and understands the real life application of trying to heal from the inside out. This system starts with testing. She will not treat without doing testing. There are no guesses or adjustments to programming without looking at the data first.

I followed Matt’s instructions and emailed Dr. about what I was looking to heal. She personally got back to me in less than 6 hours and then asked me if I would rather text her. I got a phone appointment that next week and we talked through the testing kits she would have me do.

I had to have my blood drawn by a local lab and then I completed 4 stool samples and sent them off to the lab as instructed in the testing kit. It would take 1-4 weeks to get the results back from the two labs.

My blood results came back the following Monday and she immediately got in contact with me because the results show that i didn’t have an intolerance or allergies to food (which i had been tested for before), but i had the antibodies for 17 different foods. All of which I had consumed the weekend before.

Antigens:

Having the antigens for foods means that when I consume them my body believes that they are a virus and attacks them vs. warding off many of the other viruses that we come into contact with. (This explains the years and years and years of constantly becoming ill). I have been in a constant state of war.

The biggest hurdle would be switching up my routine to accommodate new foods and avoiding this list:

  • Almonds
  • Beef
  • Casein
  • Crab
  • Egg Whites
  • Egg Yolks
  • Lobster
  • Cows Milk
  • Mustard
  • Peas
  • Peanuts
  • Pork
  • Scallops
  • Sesame
  • Soybean
  • Tuna
  • Bakers Yeast

I tackled this head on and communicated with the people in my life so they would know how best to support me through this discovery and learning process. I got to play with this for 3 weeks prior to my other test results coming back.

At this time i met with Dr. Stacey in person and we would talk about the supplements to add my routine to help combat.

The remainder of my test results would reveal that I did not have a candida problem (had always been told that this was an an issue), but i didn’t have a high count for a different yeast in my intestines (dysbiotic flora). Some of the symptoms that I experience from this internal yeast infection include: inflammation, gas, cramping, normal disturbance, fatigue, ear infections, acne and brain fog. I also found out that my immune response is upgregulated the tissue in my GI track is normally the first immune barrier and mine was angry!

In December I started on a course of supplements to help start to tackle and bring my system better into balance. I still track my macros and eat all the foods but now these things are added in to help out. I have 2 courses of supplements I take when I wake up and when I go to bed and then every time I eat i take a few supplements to help break down the food and help start to tackle the yeast.

When I first eliminated the foods that were on my list I immediately began to notice differences. I am less puffy, I can sleep better, I have no gas, and I am able to focus better. Spiritually, a whole different connection to my mind/body experience is different and a lot of fun. The cheetah print on my skin has started to change. The spots on my arms would turn red or purple at least 1 time per week if not every day. For the past 3 weeks they have been white.

on my skin has started to change. The spots on my arms would turn red or purple at least 1 time per week if not every day. For the past 3 weeks they have been white.

I am not perfect with all the foods but I avoid my list 85% of the time. It takes time to look at labels but once I learned what things work for me I have been sticking to those items. Aldi has been the cleanest grocery story to find things at and Thrive Market online has been a savior.

The Wellness Way has clinics all over the country and I would recommend checking them out if you are curious of how to optimize your body. Going through the hard time to walk out on the other side healthier has been worth it. This journey is not over with and I will update you along the way.

Fear and Love

“Love never brings fear, for fear is always related to punishment. But love’s perfection drives the fear of punishment far from our hearts. Whoever walks constantly afraid of punishment has not reached loves perfection.”
1 John 4:18

What is it you’re afraid of? What has you awoken at night or stressed during the day? What brings your soul anxiety?

Fear and love cannot be mixed together. They are like oil and water. They don’t mix. Could it be, that the fear you feel is just a place where love is not?

What if instead of fear, stress, anxiety, you delve into the realm of complete love knowing that you are in fact, a beautiful soul who is worthy of such love? knowing that, before you ever do anything good or right, you are loved? Knowing that you do not have to do anything, or be anything, that just as you are, right in this very moment, you are loved. You are perfect. There is no ifs, ands, or buts. There is no maybe later I can be deserving of love. there is no, if I get it right next time I will be deserving of love. These are all expectations we place upon ourselves to create the illusion that we can control who and what will love us when… When we are ready to love ourselves. Fully.

What if we took the areas in our life that are incomplete and we engulfed those areas in love? What would happen? Even the areas of our life we don’t like. Our procrastination, our doubt, our sickness, our hurt we wish would go away … Could we choose to own it. Own our doubt. Own our procrastination. Own our sickness and choose it. Not allowing ourselves to be victim of our circumstances but instead, taking ownership for the reality we see.

And still loving ourselves through that.

Could we possibly become fearless when we consume our hearts and lives in all the utterly gross places of ourselves that no one else knows, could we then choose love?

In choosing love, fear has no place.

Complete. Beautiful. Ownership. Fearless. Love.

Resolution vs. Intention

It is now the time to begin moving beyond the source of setting a resolution. Resolution is an acknowledgment that something is wrong if not good enough with the current pot present state. If the moment is perfect and you cannot change the now then you can only move forward. In the moving forward is the ability to set an an intention. Intention is the ability tans the outlook that you want something more. That you intent to create a new owls and that there is a possibility that you currently are not living into. Intention has a positive undying tone vs. resolution which is caring the past into the future. Interior is about seating yourself free and saying now. Now is the time and now again and that you intend to show up differently.

Set intention not resolutions because there is nothing wrong with the past and you are able to set yourself free from the way of being that you once were and you no long need to carry that experience from your childhood or last week into your future.

Your way of being was built as a protective mechanism so you would not have to feel like something was wrong, you were not good enough, your on your own and that you don’t belong. These beliefs no longer serve who you are becoming.

Setting an intention is being free to create your life as possibility.

Setting an intention is having integrity with the current situation.

Setting an intention is knowing that the universe will guide the path for your greatest growth. You may not know the how but you can create the “what”.

You get to be the one that explores the light between each. The path may not be of least resistance but it will be perfectly set up for you to grow the most and become who the universe has set for you to become.

And so it is.

Meal Prep, Meat Production

The macronutrient I struggled the most to get enough of was protein. I decided find the most organized AF way to hit my minimums.

Below is the mass production of turkey taco meat. I will make 30 or more servings of a single protein. I make 1 type of protein each weekend. This allows me to rotating the meat, I don’t get bored and have variety to choose from.

Step 1: Invest in Tupperware. For protein I have about 60, 1 cup containers (I like the rectangle so they stack nice in the freezer) and I also have about 60, 1/2 cup containers (also a square so they stack on the door and in the freezer).

Step 2: Measure /Weigh ALL of the raw meat.

Step 3: Enter these into you fitness tracker as a recipe; I use MyFitnessPal.

Step 4: Add seasoning to the meat and add these to your recipe.

Step 5: Cook all of the protein.

Step 5a: My trick to get finely shredded ground turkey is while and after you are cooking each batch, mash it up with a whisk. That 99% ground turkey is stubborn and this helps a ton.

Step 6: Re-weigh all of the protein. Divide this number by the number of servings or containers you have available

Step 7: Portion and let cool.

Step 8: Freeze

Step 9: Pull them out of the freezer as needed. I use the ice cold meat as the ice pack in my cooler for work.

How to save $20,000 Fast

Years and years of battling with student loans has come to to an conclusion. I am no where near done paying them off but I finally was able to find a lender that would consolidate all of my loans into 1. I went into college completely naive to what it was actually going to take and the fact that I would be renting my education for a minimum of what I thought would be 25+ years.

I went to a private art school for a while and then transferred to a major university in Wisconsin. I switched my degree about 5 times before I settled on Kinesiology with a business minor. I had to take summer sessions and winter sessions to get out in 5 years. I ended up with the maximum number of credits you could have before they actually start to charge you double for your classes.

All of this means I walked out with $70,000+ in student loans. I took as much as the federal government would allow but also had about 12 different mini loans through other vendors. I worked for a not-for-profit so money was tight and I needed a payment plan that would allow me to still eat some food. I chose the escalating plan. This means that every 2 years the amount I would pay towards the loans would increase. In the past year my loans have been sold to other vendors and the interest rates have doubled, and the amount I am paying has changed bi-monthly. I have been paying about $700 a month in student loans. This is why I say I literally rent my education. (I also always make a joke of… I can’t wait to see my mental capacity when I have access to 100% of it).

I have investigated over the past 8 years the best way to consolidate this and get these paid off as soon as possible and finally I was able to find a lender that would consolidate ALL of them, including my federal loans into 1 payment.

(Before you ask, I am not eligible for the federal forgiveness because I was under the minimum requirement).

https://www.lendkey.com/

Lendkey has been so amazing! The company is easy to work through, the process was informative and they called me when I needed more documentation. When I couldn’t understand what I needed exactly I called and talked an employee that confirmed what I needed and we laughed about the entire process.

Example of some of the documentation required.

In 1 week I was able to submit all the documentation, get approved and now I will be student loan FREE in 5 years. instead of 18!!! I will be saving a minimum of $20,000 in the duration of those student loans. It would have taken 7 years to payoff the loan at my previous payment amount. I decided to increase the amount I am paying each month by 20% so I can be finished in 5 years. This will save me an additional $2500 in interest.

I wish I would have found this company sooner and in result I wanted to share. If I can help 1 person, writing and sharing is worthwhile.

Author & Referral: Raschel Biagioli 

The way you do fitness, is the way you do life.

However you are currently “doing fitness” or how you approach your health is also how you are showing up in all aspects of your life.

Think about it.

1. Do you make time for your health and fitness? Is this an area that you have made a priority? If so, then you are making time for family, friends and your health. You communicate your priorities and if something is not in alignment with this goal you make adjustments to accommodate both in your life.

2. When you walk into the gym are you a social butterfly? How else is this showing up in your life? Are looking for an escape or a release from what’s really important? You may eb-and-flow between focus and distraction. At work when you don’t want to complete a task, do you find people to talk to? When you are uncomfortable do you make jokes?

3. Are you avoiding your health and fitness? Are you confused even where to start? Where is this showing up in your life? There are projects that you are avoiding and you have not done the research to get started. There is a conversation you likely have been avoiding with an ex-girlfriend, a boss or a stubborn parent. There is a trip you have always wanted to take and you dream about it daily but have not started the planning.

4. Do you go between two extremes? All in or all out. You go balls-to-the-wall and go every day, only to find that in a week or two you burn out and go back to the other extreme of sleeping and not eating for your optimal health. How else does this show up in your life? Do you work day and night on a project and once it is complete you curl up on the couch with your favorite blanket for a week? Do you drink an entire bottle of wine and then claim that you will not drink again? Do you date a girl and see her every day but in a month you jump ship?

5. Do you have a systematic approach to your health and wellness? You workout on a regular basis, like clock work and never deviate from the plan. Sometimes the same plans goes on for months or years. How else does this balance show up in your life? But, do you also not have enough fun? It’s all routine and very little play. You are able to go to work and the gym but where is the adventure?

What do all of these have in common?

Choice.

Your circumstances do not define who you are or who you will be. Becoming aware of your way of being is the first step in becoming who you want to be and where you want to go.

You can catch yourself in your way of being. Notice the habits you get stuck in and take action to break the routine. In each of these cases you can only improve. Start with your approach to fitness and you may discover all the other avenues that your life can take. Hire a trainer to keep you accountable, find a friend that will workout with you but won’t let you be a social butterfly, put the workout into your calendar and set a goal.

Define your fitness and create your life.

And so it is.

Wellness: Cheetah Print

For many years I have struggled with my health and wellness. From the outside I am put together, fit and “well”. The reality is that I have struggled. I have strugged with skin conditions, hormone inbalances, immune suppression, and digestive problems. I have spent close to $10,000 on testing, medications, doctor visitis and supplements. I have had all sorts of  diagnoses: gluten intollerance (which was then negated), candida, allergy to the female hormones, PMDD, high recommendation that I do not have children, and the list goes on.

About 5 years ago I was sick of everything and I quit going to doctors all together. I take care of myself and I figured my body would eventually just balance.

I experience highs, lows, frustration, saddness and insecurities. These are all symptoms you can’t see. From the time I was 12, I had a never ending menstrual cycle. To this day my hormones are all over the place, so I’ve chosen to go with an IUD.  Even with this, I still experience a cycle.

This year I have gone down the path of working to heal my life and try different experiements. My goal is to optimize my human performance in the gym and in my every day life. Personal development school, hiring coaches, trying new doctors and all sorts of things to live as long and as healhty as possible.

I can tell my gut health is not the best and I am consuming soemthing my body is adverse to because I have what I call “Cheetah Print”. You can see in this picture. There are some spots on my neck and chest. I call this my cheetah print.

The cheetah print covers most of my body. It changes colors depending on the time of year, the clothes I wear and things I eat. I’ve had them on and off most of my life. If I do a Candida cleanse, they can go away but that’s just as awful three months of just eating green beans, clay and protein.

I also recently learned that this is hereditary, a few of my aunts also have cheetah print. I’m lucky right now that it has not spread to my face. I do a lot of skin care because I have acne.

I experience a lot of anxiety and insecurities because of the spots. Ego sometimes takes over the human form and I just want the outside to match the inside.

I realize that the root cause is likely something I’m consuming. Now I and this platform are going on the journey of research, experiments and progress.

Here goes everything.

And so it is.

Top 5: Online Dating Tips to “Hook” the One

These are 5 things that will help set your online dating profile apart for the mediocre and help you communicate who you are through the screen.

I was on vacation alone in Fort Lauderdale, FL (I do this every other year) and I decided to take myself to dinner. I put on a favorite dress and a pair of new pink flip-flops and allowed Google to give me walking directions to a restaurant on the causeway.

The staff seated me on the dock at The Pirates Republic while the owner of the restaurant suggested a meal for me. My back was facing towards the restaurant and I sat in peace, drink in hand, watching the sun set over the water.

My time alone turned into a dateless date when three hilarious gentleman were seated behind me. I could tell by their voices that they were in the age range of 55-65 and then then one of their son’s who was 20 joined them.

Information Gathered:

  • Man A: In a relationship with a woman from Michigan and happy, had experience dating online, had been on 52 different coffee dates and owns his own yachting company.
  • Man B: The father of the 20 year old,  currently on Match.com, having a hard time finding someone, owns a construction roofing business. Felt like women only showing pictures of them in exotic places is fake. He felt like he had “thrown back” some of the good fish to keep some bad. He is convinced that Midwest girls are sweet and yet hard working.
  • Son: Working as a roofer and was out of his previous relationship but still talked to his ex girlfriend every day. Convinced that girls from Wisconsin are crazy.

As the evening evolved these three made me laugh and their advice to each other and conversation were pure GOLD. Man A was trying to give advice to Man B about what to do with his Match.com profile to get him to stand out.  The three decided that you shouldn’t marry someone unless you’ve been together for 5 years and been living together for 18 months.

I paid for my meal. I got up to leave and finally got to turn around to see the faces of the three men. I thanked them for making my evening very entertaining.

I told Man A that I had double the number of first dates that he had been on. They were so intrigued, they asked me to join them. I confirmed and suggested to all three that coffee dates are the perfect way to meet someone. You can tell if they are interest within the first 5 minutes, so there is no reason to spend more than $5.

To Man B, I began to describe the   “big 5” that I suggested he needed to include in his dating profile.

These are my 5 things to include in your profile:

  1. A non negotiable
  2. Something that you do daily
  3. How to describe you personality
  4. Something you hate/strongly dislike
  5. Something that will make them think or research.

I described to the group how I would have put these into practice.

  1. I would include that fitness is a non negotiable, but the way I would describe this in my profile is bold and direct.  “I workout daily and if you don’t currently lift I’m likely stronger than you. I am also a personal trainer but not yours.” This describes that I mean business and that I am not interested in adding clients.
  2. “I meditate daily.” This describes that this is a huge part of my life and if it doesn’t match their view point it could be a point of contention in the long run.
  3. “You could describe my personality as Jameson on the rocks.” I wouldn’t say why but this leaves it as a conversation starter. I asked someone how they would describe me and this was PERFECT so, I ran with it. I suggest you talk to a sibling or a best friend and see what they say.
  4. “I HATE the dishes.” I think this is not only funny but starts a relationship/conversation with a new light. This is something you know about yourself and at some point you are going to be able to say, “Remember in my online profile, when I said i hated _____, I wasn’t kidding.”
  5. “RFFYM, and I cook accordingly.” This stands for Real Food Fits Your Macros. If someone didn’t know this expression they would have to look it up but also would get a good idea about how I eat and that I can cook. If they get to this point and they actually research the topic… they are probably pretty interested and are likely to start up a conversation.

Overall there are plenty of things that you can include but setting yourself apart from the masses will allow you to sort out the individuals that are not actually interested. I also suggested that you talk about yourself vs. what you’re looking for.

If they don’t like what you have to say then it doesn’t matter if they can keep up. Don’t be general, be specific so both of you can move past the “fluff.”

I quickly helped Man B talk through some starting points. He started with this list:

  1. He likes someone shorter than him.
  2. He likes a Midwest girl because he feels like they are hard working and sweet.
  3. He likes to travel but appreciates more of the adventurous spirit vs. the lavish.
  4. He loves to spend time with his kids.
  5. Dating is expensive
  6. Work around the house is something he enjoyed.
  7. Enjoyed his construction company

This list turned into the following

  1. A non negotiable
    • My kids come first.
  2. Something that you do daily.
    • Construction is my life; I am always looking at the way things are built or the next project.
  3. How to describe you personality
    • You can describe my personality as a 6′ gentle giant. (This way he could talk about how he is kind but also likes someone that is a bit shorter than him).
  4. Something you hate/strongly dislike
    • I hate lavish meet ups that don’t go anywhere. Let’s actually go somewhere, coffee and a stroll or drive. You pick the spot.
  5. Something that will make them think or research.
    • Favorite Midwest City is Chicago.

I made sure they knew that they needed to set standards for both themselves and a partner. Take a serious look at their online profiles and don’t just say “Hey”. She is never going to respond if that’s all you say.

I feel like the few minutes I spent with them made an impact and they not only laughed but also will take a serious look at their online profiles.  Be strong, have conviction and don’t settle.

Prior to leaving, I looked at the son and said. “I am from Wisconsin, we are not all crazy.”

Featured Photo: Jameson on the rocks, a whole red snapper at the Pirates Republic in Fort Lauderdale, Florida. The atmosphere is relaxed, the food is fantastic and the staff are top notch! I recommend everyone check this place out!

Chocolate Coffee Sea Salt Cookies

These high fiber chocolatey goodness are a quick snack at the end of a day and great with a cup of real coffee.

Macros

56 cal /cookie

9C | 1.9F | 3.5P | 2.2Fib

Ingredients (24 servings):

    266g Dark Chocolate Kodiak Cake Waffle Mix (1/2 a box)
    18g Raw Oat Bran
    4g Stevia
    70g Lily’s Chocolate Chips
    0.75 cup of chilled coffee

Preheat the oven to 350

Measure chocolate waffle mix.

Mix in stevia.

Mix in bran.

Mix in chocolate chips.

Mix in coffee.

Portion onto parchment paper.

Squish flat with a spoon.

Sprinkle sea salt.

Bake 9-10 minutes until crisp on the edge.