The Plunge: My Lifestyle Change Story

2010-03-26T07:01:00.000-07:00

Last night I had the honor and pleasure to attend The Red Pump Projects 1st annual Rock the Red Fashion Show. Can I just say that this event was amazing!!! We are talking about an event hosted by a group of talented and energetic young women for the purpose of raising awareness of the havoc that HIV/AIDS is wreaking on our community. The night's honoree was the incomparable Rae Lewis-Thornton, a woman who has lived and thrived with AIDS for over 20 years.

While this event was inspirational and motivational, it is nothing if we do not each walk away fully aware of the impact that this disease is having and the steps that we can take to stop it.

1st. Know your status. I encourage you to go and get tested. It is scary, but SO NECESSARY.

2nd. Protect yourself. Use condoms/dental dams EVERY TIME. I know love, infatuation, and passion get in the way. However, when it's all said and done, your life is precious, and you must treat it as such.

3rd. Get involved in the business of fighting the spread of this disease. There are several wonderful organizations that are committed to remaining on the front lines each and every day. Support them with your time and your money, so that we can collectively have an impact.

The Red Pump Project

The Chicago Women's AIDS Project

The AIDS Foundation of Chicago

2010-03-08T12:42:00.000-08:00

Despite my best efforts to stay in shape and workout regularly...I am constantly finding myself trying to lose weight for some vacation or special event. Well this year is no different. I have a trip to Miami schedule for May, and I need to be right. Now let's just note, I've been aware of this trip since February, and yet I have failed to lose one pound. Sigh. However, since the end of last month, I have really focused in on cutting out unnecessary junk food, working out regularly (no excuses), and restricting alcohol intake (sigh - that one hurts). Thus far, I am happy with some of the changes that I have seen in my body, but ultimately I'm going to have to work harder if I want to be at my goal in 60 days.

I have to assume that I'm not the only one in this position. Actually, from the updates that I am seeing on Twitter, I am positive that there are many others facing the same crisis (I mean challenge) as myself. For those of you who need a little help or guidance, Self Mag has a 'body challenge' that helps you to create a meal and work out plan, as well as to track your progress. I figured that I'd sign up and see how far off their suggestions are from my current regimen. Here's the link to their website. Check it out to see if it give you the push that you need to reach your goals.

2010-02-04T08:16:00.000-08:00

I know, I know, I know... I've been gone for months. I was completely bogged down in a number of things...work, school, everything. However, I've made some changes, and I think that I can finally re-commit to living and blogging about a healthy and happy lifestyle. Hopefully some ppl are still out there reading.

I was most prompted to hop back on the wagon by today's Oprah show. It was all about diabetes, and I never realized how deadly or pervasive this disease can be. Dr. Oz gave one fact in particular that made me step back and take a closer look at my own lifestyle. He stated that belly fat is the #1 indicator and cause of Type II diabetes. Furthermore, he indicated that your waist size should be no more than 1/2 of your height...Ex. I am 6 ft tall (72 inches)...therefore, my waist should be no larger than 36 inches. I'm not sure if you are aware, but that is not THAT big. Currently my waist is 33 inches (the largest in a few yrs), but my goodness... I never even considered that I was anywhere near at risk for diabetes.

Watching this show made me realize just how many ppl could be on the verge of being very sick...and don't even know it. Here are a few symptoms and risk factors. I would HIGHLY recommend that you get to know more about this disease and take the necessary steps to ensure that you are healthy for the long run.

Common symptoms of diabetes include:

- Excessive thirst and appetite
- Increased urination (sometimes as often as every hour)
- Unusual weight loss or gain
- Fatigue
- Nausea, perhaps vomiting
- Blurred vision
- In women, frequent vaginal infections
- In men and women, yeast infections
- Dry mouth
- Slow-healing sores or cuts
- Itching skin, especially in the groin or vaginal area

Other type 2 diabetes risk factors include the following:

- High blood pressure
- High blood triglyceride (fat) levels
- Gestational diabetes or giving birth to a baby weighing more than 9 pounds
- High-fat diet
- High alcohol intake
- Sedentary lifestyle
- Obesity or being overweight
- Ethnicity: Certain groups, such as African Americans, Native Americans, Hispanic Americans, and Japanese Americans, have a greater risk of developing type 2 diabetes than non-Hispanic whites.
- Aging: Increasing age is a significant risk factor for type 2 diabetes. The risk of developing type 2 diabetes begins to rise significantly at about age 45 years, and rises considerably after age 65 years.

2009-11-06T07:50:00.000-08:00

I know that I'm late adding this, but a sista was two for two on grad school admissions. I have opted to attend Northwestern's Kellogg School of Management, but I still give mad props to Chicago Booth. It was a tough tough decision, and I would recommend either school to anyone interested in obtaining an MBA.

2009-10-16T09:17:00.000-07:00

Workout as a team!

I've found that I'm in a pretty good routine that allows me to workout regularly w/o the need for a lot of outside motivation. However, this was not always the case. When I 1st began exercising regularly, there were many times that I would have skipped my workout if I didn't have a partner who was counting on me. Truthfully, having a buddy or partner who is also trying to reach their own health and fitness goals, can be one of the biggest motivators of all. You are each depending on one another to show up and give it 100%. You are held accountable.

I know that working out w/another person is not for everyone. However, it can be a nice way to switch up your routine. Here is an article on all of the benefits of working out with a friend: Article.

Enjoy!

2009-10-01T10:23:00.000-07:00

Get your total-body workout on!

I workout...a lot. But I can't yet say that it is something that I really 'enjoy' doing. I mean, I certainly feel a sense of accomplishment once I'm done, and I like to be physically fit. However, I have never found a workout where I'm not counting down the minutes until it's over. So given the opportunity to get twice the bang for my buck, I'm all over it. This is where the total-body moves come in. Why not combine exercises that allow you to kill more than one bird w/just one dumbbell? LOL! Check out some of these moves, and try to incorporate them into your next routine.

For Women

For Men

2009-09-29T11:52:00.000-07:00

I'm in like skinny jeans and platform heels! Expect many posts on time and financial management!

2009-09-23T11:08:00.000-07:00

I need to do more, be more, give more!

Let me preface this by saying...I works HARD!!! I am OVER extended at work and currently attempting to lock down at least 2 more commitments outside of work that will be NO JOKE. That being said, I know that anyone with good sense would wonder why I would ever want to take on more responsibility. What can I say...I'm driven. I like my job, but being socially and civic-ly active are things that actually bring a smile to my face.

Soooo...the question is...what should I do? I really would like to get involved with the Jr. Board of organizations that I support and believe in (horrible grammar, I know). My 1st choice is the AIDS Foundation of Chicago. I've supported a number of their events in the past, and it addresses an issue that I think needs attention and action. Additionally, I would love to be actively involved with the ETA. I love the arts, and ETA is a African American founded and produced theater company. Their shows are of GREAT quality, and very under supported for the great work that they do.

However if these don't work out, then what else do you all suggest? Does anyone know much about the Junior League? I've heard of it many times, but I don't know anyone personally involved. Another popular group is the Chicago Urban League's Metro Board...but I don't know if they are really impactful, as much as...popular.

What else are you involved with, both civic-ly, as well as in the arts?

2009-09-22T13:00:00.000-07:00

On the Road Again...

That's right, your girl is back in travel mode...at least for the next 3 weeks. My hotel is pretty swanky, but there is no lap pool...and the internet connection is too weak to support my yoga webcasts. As a result, I am back to the 'old school' gym workouts. Treadmill, Elliptical, Weight Training, Squats, Lunges, Crunches, etc. Honestly, it's not all bad. The thing is...even though I've had GREAT success w/losing weight by swimming and doing yoga, the more traditional exercise route makes you 'feel' like your working out and losing weight. I've kinda missed that feeling of accomplishment...though I can't wait to get back into the pool.

Now that being said...I can see now that I'm on the verge of running out of things to do. I was really stretching to remember the moves that I used to incorporate back in the day. Here are a couple of refresher moves to help us all...

For Women

For Men

2009-09-14T14:39:00.000-07:00

Busy! Busy! Busy!

My bad, readers. Your girl has been BUSY. I'm trying to amp my game up at work...applying to grad school...trying to have a personal life, and still stay sane. VERY ROUGH! Needless to say, the blog has been put on the back burner in a serious way. While my personal workout regimen hasn't been hampered...my healthy eating absolutely has. I haven't even thought about stepping on a scale, but my pants are telling me that your girl is packing on the pounds. FAIL! Temporary fail, but fail nonetheless. Incidentally, I've been looking to step up my cooking game...sure I've said that for years, but I really mean it every time...and there is no better time than the present to start preparing meals in a tasty, yet healthy, manner. Here is a full day worth of meals from www.foodnetwork.com.

Apple Pancakes

Chicken Piccata w/Pasta and Mushrooms

Veggie Paella

I'm gonna try these...hopefully we have success!

2009-08-06T10:08:00.000-07:00

Yeah,I want it all,That's why I strive for it,

Dis me and you'll never hear a reply for it,

Any awards show or party I get fly for it,

I know that it's comin' I just hope that I'm alive for it.

I want the money,

Money and the cars,

Cars and the clothes,

The hoes,I suppose,

I just wanna be,I just wanna be successful.

2009-07-14T06:49:00.000-07:00

This morning a cab drive honked and yelled at me as I crossed the street (the little walk/don't walk signal wasn't working, so I didn't realize that the light was soon changing). Anyway, he kinda flucked up my mood. However, I don't want to spend the day all crabby and angry. Here ate 10 'surefire' ways to shake a funk. Feel better!

1. Fight the Urge to Mope. Get committed. This is the first step. Do you want to be happy or do you want to wallow in bad feelings? When you're ready to be happy, just make the choice and go with it.

2. Smile. Smile at everyone you meet today. It's OK to fake it at first if you need to, but pretty soon it will be real and it will make you feel good. As you feel yourself becoming happy, remember not to fight it!

3. Laugh. Tell some jokes. Seek out jokes, funny people, and funny videos. Be silly. Crack yourself up. Just start laughing. That alone can make you laugh. And when you laugh you release your body's own natural opiates: endorphins which make you feel good.

4. Yield to Others. Let others go first in line, on the road, and at any other opportunity you encounter during the day.

5. Count Your Blessings. Yeah, yeah, yeah. Heard it before, right? Well have you done it? It works. List 50 things for which you're grateful and without which your life would be worse. Go ahead. Try it!

6. Make Someone Else Happy. Who could you cheer up today? Who could you thank or compliment? Who could you send a quick handwritten note to? You can really have fun with this, so go ahead and do it!

7. Take an Action Step on a Goal. If there is a goal you've been dreaming about for a while, take the first or next step today. This will give you a feeling of control over your life and that will make you feel good. Just one step is all it takes and then plan the step you'll take tomorrow!

8. Exercise. Moving your body creates endorphins which make you feel good. Exercise will also make you breathe more deeply activating your lymph system which is the body's waste removal engine. Removing toxins through exercise will make you feel great!

9. Music. Get a good dose of your favorite music. Sing along! Dance! Play some air guitar. Heck, get in your car and sing at the top of your lungs! Silly, you say? That's the whole idea! Have some fun. Enjoy!

10. Treat Yourself. Pick a little something and treat yourself to it. Maybe some chocolate cake, a movie, or something else that will make you smile.

2009-07-08T06:43:00.000-07:00

You know that I'm all about a healthy lifestyle. My goal is to live such an active life that my scheduled exercise is really only for fitness and to provide a way to challenge myself. Of course this is easier said than done. However, an example of one such way that I'm doing this is by walking distances that I would normally cab/bus. With the gorgeous summers that we have in the mid-west, there really is no excuse to avoid being outdoors.

I found THIS ARTICLE, which provides a number of other suggestions to subtly change your lifestyle. It beefs up your overall fitness level w/o making you feel as though you're making any major changes.

However, if you're someone who really likes to push themselves, then here are some more traditional workout routines that may jump start your exercise program:

For Women
For Men

2009-06-30T07:00:00.000-07:00

Most people who know me are aware that I'm all about a good night of sleep. I am a faithful '8 hr/night' gal (even though lately I've been pushing it to 7.5). In truth, this is just the way that I was raised. My mom sets her bedtime based upon when she needs to awake the following morning, and only after I went to college did I realize that many others do not do the same.

I won't lie to you. It isn't easy to get 8 hrs of sleep every night. I get up at 5:30 am (sometimes 5) to work out, so that means that my night is over at around 9:30 or even 9. At times that sucks b/c I have sooooo much to do that I may have only gotten into the house at 8 pm. Plus there are nights that I want to attend dinners, plays, or happy hours that may not even end until after 10.

However, for the most part, I've found a pretty decent balance. On nights where I'm home and have no other commitments...I go to bed as scheduled. There are nights where I may not actually fall asleep until 10 or 10:30...however, no matter what, I begin winding down the night and heading for the bed by 9:30. Yet, I don't let this practice prevent me from attending the events and activities that are also important to me. On those nights, I go to sleep a little later, and if I'm in bed before midnight, then I still get up in the morning to work out. Any later than that, and I move that workout to the weekend so that I'm still getting 5 workouts/week. There are some tough days, but overall, this works well for me.

If you're not getting all of the rest that you need to be rejuvenated and enthusiastic about your coming day, then check out these 10 Tips for Getting a Good Night of Sleep!

2009-06-26T06:57:00.000-07:00

WOW...what a loss of a great and talented artist and entertainer. I'm saddened that MJ is gone, but I can't help but to smile when I think of his amazing body of work. He truly was revolutionary. On that note...here's my Michael Jackson Tribute:

Don't Stop 'Til You Get Enough

Wanna Be Starting Something

I'm Bad

Remember the Time

Butterflies

Scream

2009-06-22T11:33:00.000-07:00

True confessions...of a worrywart.

I admit it. I'm a worrier. Ever since I was a child, I have been a big time anxiety freak. At this point in my life, I'm doing a pretty good job at trusting God, taking deep breaths and chilling the fugg out. However sometimes my fears still get the best of me. Here's a really good article on how to deal w/anxiety naturally. I've posted the tips below.

Anxiety tip #1: Notice and name. The first step is to identify your patterns. What specific triggers are linked to your anxiety? Notice what sets your anxiety in motion, and give it a name. Once you bring it into the forefront of your consciousness, you can begin to make sense of it and then to address it.

Anxiety tip #2: Develop a plan. Many of us run ourselves ragged by not addressing our worries. One classic example: We’re afraid of getting breast cancer, but we don’t schedule the mammogram -- instead, we spin our mental wheels. Write your specific worry down, and then develop a plan to address it. Tackle one or two worries at a time. Once you’ve completed those, go on to the next on your mental list. This task-oriented process can give you a feeling of satisfaction; more importantly, it makes you feel less vulnerable, more in control of your life.

Anxiety tip #3: Move. Exercise is one of the best self-treatments for anxiety available. It doesn’t matter whether you go for a walk, join a water aerobics class, dance, play tennis -- what does matter is that you get regular exercise, at least every other day. In the interim, whenever one of those cycles of ruminative worry hits, even simple activity -- minor housecleaning, a few minutes of gardening, some simple stretches, even just getting up and walking around for five minutes -- can help jog you out of that negative feedback loop.

Anxiety tip #4: Breathe. A number of breathing techniques can alleviate anxiety. For one thing, many people find that when they’re anxious, they breathe shallowly, from the upper chest -- and when breathing is shallow and fast, the body responds with an increase in heart rate, blood pressure and stress hormones. In bad moments, they might even be holding their breath. Instead, take a few moments and simply notice your breathing patterns. After a few breathing cycles, take a deep breath. Let your belly be soft and relaxed, and breathe from your lower abdomen. Repeat -- and use this technique any time you notice that you're tense or worried.

Anxiety tip #5: Nurture your spirit. Meditation and prayer trigger the relaxation response, helping calm the mind and body. Even the simplest of prayers or affirmations can help you let go of a worry and put everyday problems into perspective.

Anxiety tip #6: Reframe your thoughts. Free form anxiety often is triggered or accompanied by a litany of negative internal "chatter." The good news is, the brain is an adaptive organ, and it is possible to break out of the negative mode. However, it takes patience and persistence. The first step is to notice when the negative labels start bouncing around in your mind. Simply notice that your thinking is following a particular track, in a nonjudgmental manner. Next, learn how to talk to yourself in a constructive and rational manner. What would you say to a dear and beloved friend in this instance? Try saying the same thing to yourself. This process is a hallmark of cognitive-behavioral therapy.

Anxiety tip #7: Watch the toxins. Many people use alcohol, caffeine, or nicotine as short-term solutions for their anxiety. The difficulty is that self-medicating with these substances only creates more problems in the long run. Break the cycle. Similarly, be careful with comfort food—this is one of those times that too much of a good thing can make you miserable.

Anxiety tip #8: Don’t watch the news. Use discretion with television, newspapers, and other sources of news. Of course, it is important to know what’s going on in the world, but our current culture—“all news, all the time,” highlighting the latest disaster in endless replays—can easily trigger or feed anxiety.

Anxiety tip #9: Don’t worry alone. In the absence of realistic feedback, we often can spin some fairly creative doomsday scenarios. If something is troubling you, get the reassurance and reality checks you need. Consult someone you trust—a friend, family member, or a religious advisor, for instance. Anxiety often diminishes when we share our worries, and practical solutions to problems may emerge in the course of the conversation.

2009-06-12T09:14:00.001-07:00

Hi Everyone.

I'm so so sooooo sorry for my absence. I hate leaving the blog in a black hole, but my free-time has seriously been NON-EXISTENT. I'm not exactly seeing an end in sight, so I'm going to switch my approach just a little. I'm going to focus more on researching articles and tips on living your fullest life, and posting those rather than my narratives/diatribes on the subject. I'll still throw in my own thoughts and humor, but this will allow me to get more info out to you than my schedule currently allows. I hope that this will keep you interested and enlightened. If not, then your thoughts and feedback are always welcome.

In that spirit...here's a great website with all sorts of articles and tips on Time Management!

Here are 5 quick tips that I grabbed on effective scheduling:

Identify the time you have available.
Block in the essential tasks you must carry out to succeed in your job.
Schedule in high priority urgent tasks and vital "house-keeping" activities.
Block in appropriate contingency time to handle unpredictable interruptions.
In the time that remains, schedule the activities that address your priorities and personal goals.

Give it a try, and let me know how things go!

2009-05-26T08:26:00.001-07:00

'...annnnnd We're Back!'

Welcome back to work, school, or whatever commitments you got a quick break from this weekend. If you're like me, then you probably need another day off just to recover from the Memorial Day festivities. I don't know how it happened, but I partied (or at least drank) from Wed - Sun w/no days off. I didn't mean for it to go down like that (or maybe I did), but I am certainly now realizing that I am old as hell and need to go sat down somewhere! Between the alcohol, bar-b-que, and lack of sleep, my poor body is wondering if I really love myself like I say that I do.

I definitely need to take some time to detoxify my system and rejuvenate my body. The good news is that this is almost just as easily said as done! Here are some quick tips to get your body back on the right track!

1. Drink lots of water! This will help to re-hydrate you after consuming so much liquor.

2. Clean up the house! Now I actually cleaned over the weekend, but most ppl fall off of the 'home maintenance wagon' while on vacation and find their home looking like a hurricane hit it. Trust me, you feel soooo much better when you're living in a clutter free zone, so take the time to pick up a bit.

3. Exercise today! I know that it's common to also fall off of the diet and exercise wagon, which leaves you feeling lazy and dare I say, fat! Even though 4 days probably hasn't done as much damage to your goals as you may feel, hopping right back on the plan will leave you feeling encouraged and motivated. Don't delay! Get to the gym before the day is out and move forward as though you never missed a beat.

4. Eat lots of fruits and veggies! Your body needs these foods to flush out all of the bar-b-que chicken and baked beans. The nutrients included in foods like apples, oranges, broccoli, and asparagus will boost your energy and nourish your body! Try steaming or sauteing your veggies to avoid cooking out the essential vitamins.

5. Catch up on your sleep! Typically it's tough for me to get enough sleep the 1st day back from vacation b/c my body has adjusted to not having much sleep. However, I try to carve out time over the next few days to get into bed early and recapture my rest. If you can't get rested, then all of your other efforts will be wasted b/c you won't even be able to muster up the energy or desire to see them through.

Hope these tips help! Have a great day!

2009-05-20T08:00:00.000-07:00

*singing* "I Pop, I Drank...I'm on Patron and Purp! I can't think!"

Ok, well maybe not the 'purp' part, but I certainly do enjoy partaking in the libations. I wouldn't even categorize myself as a 'social' drinker. I like to drank, and I have no embarrassment or inhibitions about that fact! The problem is, of course, that drinks contain lots of calories. Sometimes one good cocktail can have more calories than an entire healthy meal. Talk about sabotaging a diet. Unfortunately for me...I don't give not one hell. I'll just have to exercise harder! LOL!

However, I would recommend putting more thought into how many calories lie in the other beverages that you consume throughout the day. Try counting up all of the calories that you consume everyday for one week. You will need to journal in order to keep track. I think that you will find yourself quite surprised at the results. You may assume that you're taking in about 1600-1800 cals/day. AND this may be correct...as far as food goes. However, sugary drinks (from Vitamin Water to Orange Juice to Pop) can add on an extra 400-600 calories if you aren't careful.

Check out this article. It calls out some common pitfalls, and gives tips to avoid them. Personally, I try to do the following things:

- Drink water the majority of the time
- Choose a 'diet' version when I am having pop
- Order the 'small' version of any coffee drinks and sub in Skim Milk

I'm sure that this doesn't make me 'perfect' by any means. There are always ways to be better, but it works well for me to be healthy AND happy!

2009-05-18T07:49:00.000-07:00

Work Hard and Play Hard!

So Memorial Day weekend is just around the corner, which means that I have 4 days all to myself. This is one of the few long weekends that I'm not traveling to another destination, which is actually somewhat bitter sweet. I'm excited about 4 days of spending time w/my Chi-town friends, relaxing on my balcony, sleeping late, and finishing off the 3 books that I bought in the last two weeks. At the same time, I kinda wish that I could swing to the ATL to chill w/my mom and sister...not to mention to get up on the ATL Carnival activities.

Anyway...I've digressed. My point is that, I have an excellent opportunity to really get in some 'Me time'...to rest and to restore my soul. That is...if I don't procrastinate on work this week, which would cause me to have to 'login' over the weekend. Now many of you know that procrastinating is a problem for me (really evidenced by the fact, that I'm blogging at work at 10 am). I hate that I do it, but I just can't help but to put off the necessary...esp. when I have free time up ahead. However, this week (starting just after I post this entry). I AM going to clear my 'to do' list by Thursday night. This may mean some long evenings, but I DO NOT care. Weekends where I have no 'work rain cloud' hanging over my head are the best (not to mention the most relaxing), and I am determined to make this one of those.

What about you guys? How is your weekend, and therefore your week shaping up? Are you going to spend your free time focusing on the parts of your life that truly matter? God? Yourself? Your family and friends? Or are you going to use the extra time to get caught up (if not ahead) on work, home projects, and other to do items? Even if you have to knock some work or chores out of the way, then I definitely encourage you to take some time to honor yourself and those parts of your life that are your true priorities. You never know what tomorrow will hold, so live today to the fullest!

2009-05-12T10:05:00.000-07:00

You know I love the kids!

Check out my debut on YouTube.

2009-05-11T11:21:00.000-07:00

*singing* 'Summer, Summer, Summertime....Oooh Summertiiiimmme!'

That's right folks, Summer is HERE. Well if you leave in the north, then it's not really...here, but you should be getting days that are consistently 70 degrees or higher. Not too bad. Certainly good enough to get outdoors and get fit.

Last time that I posted, I mentioned that I did plenty of walking in France. Well not only did I do lots of walking, but I actually did a bit of hiking. Although hiking isn't a part of my normal routine (surprise...Chicago just doesn't have many hills), I actually have had the pleasure of enjoying it on a couple of occasions. While on vacation in Puerto Rico I hiked through El Yunque rain forest, and I've hiked up Stone Mountain (in Georgia) a couple of times. Now I've added Mont Sainte Victorie (the beginners hill) in Southern France to my repertoire.

Although this work out can be challenging and at some times perilous, it was absolutely rewarding. The view from the top is amazing, and you have just a feeling of accomplishment. In the case of my trip to Puerto Rico, I discovered a hidden water fall as the treasure/reward for my efforts. Absolutely beautiful.

If you're thinking of giving this sport a try, then I definitely recommend doing a bit of research first. You can prepare and condition your body to make your journey that much more pleasant. Here's an article to get you started.

Now, if you don't live anywhere near a hill...much less a mountain, but you still want to enjoy this beautiful season, then here are some other alternatives. Enjoy!

Swimming

In-Line Skating

Cycling

Ultimate Frisbee

2009-05-07T16:12:00.000-07:00

*singing* 'Walk, walking is a habit...Get like me!'

Well I'm just back from vacation in the south of France, and guess what...people there walk EVERYWHERE. They walk up the hill...they walk down the hill...they walk to the market...they walk to work...they even walk to kick it. After five days of eating pretty much everything in sight (oh yeah...we enjoyed the local cuisine), I've barely gained a pound. Do you know why? Because I walked several miles each day. In fact, I am now sore like I've been working with a personal trainer!

As a result, I've begun to see just how valuable walking in your 'everyday life' can be. I still believe in working out (goodness knows that some of us will walk 5 steps and call that our daily workout), so I don't suggest cutting your normal routine. However, I do believe in adding a walk into your day, where possible. For instance...tonight I am attending an event downtown where I could take two separate buses...oooooor I can walk a few blocks over and only take one bus. You see? It's not a workout, per se, but it is a bit of physical activity that can add up over time.

In fact, I'm going to start looking for all sorts of opportunities to walk. I think that there are quite a few out there, but I've just gotten so accustomed to 'door to door' service, that I've been overlooking them. Well with the summer rolling in, there is no better time to get back into the habit. Don't you wanna get like me :-)

2009-04-20T07:33:00.000-07:00

"Hey Black Child! Do you know who you are, who you really are?"

Most of us had to learn that poem somewhere along our childhood. However, what began as a simple testament to what lies within each of us, has developed into a thought-provoking inquiry into where our true SELF lies.

Recently I began reflecting on who I am, who I have been, and who I will become. I must say that by looking at the images of who I have been and who I am today, I can definitely say that age has improved me. I'm more mature. I'm more determined. I'm more disciplined (not evidenced by the fact that I am using this post as an opportunity to procrastinate from work). I'm more independent. I'm more patient. I'm more faithful. I'm more beautiful, and I'm even more stylish. All of these things make me love who I am today. Now that isn't to say that I'm perfect...there are always areas in which we can grow. However, I can't too much complain.

Yet, as I began to think of who I will one day become, I struggled to form the image. I was halted by the fact that some of who I was and who I am has been circumstantial. Don't get me wrong...I think that there are parts of me that are changed for the better, and will always remain so. However, perhaps some parts of me, such as my independence (and in some ways my faith), have strengthened out of pure survival and necessity. When I no longer 'need' those traits, then will they remain the same or will the revert back to their previous hiding places?

I hope not, as they are truly some of the best aspects of my character. Yet, this was the quandary that left me wondering...who is the REAL me? What parts of myself are ME no matter the circumstance? What does my 'authentic self' look like? Yeah, we're getting philosophical on a Monday morning :-)

These are questions for which I don't really have answers. All that I can say, is that we each need to know the parts of ourselves that we most value and that ring the most true. Once you know the person that is most critical to your 'self' (kinda like your personal critical path, for any process improvement folks out there), then you can fight to remain grounded as that person moving forward. Think about people who say they 'lost themselves' as other situations and roles arose in their lives. Those folks got so swept up in the something new (new mate, new child, new job, etc) that they lost sight of their critical path and swayed from it.

I cannot say what will be my future circumstances. However, I can say what will be my future ME. If nothing else, I expect the image of me 20+, 40+, 60+ years from now to look like this:

Faithful

Compassionate

Thoughtful

Disciplined

Patient

Giving

Independent

Talented

Humble

Silly

High Class

What characteristics make up your critical path?

2009-04-15T07:21:00.000-07:00

Whew...I logged on knowing exactly what I wanted to talk about...and then someone hit me with one of those 'Makes You Think' quotes. Now I don't know in which direction I want to go, but I'm going to try to cover both.

So here is the quote (which I LOVE): "Life isn't about waiting for the storm to pass. It's about learning to dance in the rain."

Every time that I hear something like this, then I feel as though I've just heard something profound. The funny thing is that this is essentially how I've been trying to live my life, buuuut...no matter how hard you try, it's just easier said than done. Hence, when I read a quote like this, then it helps me to re-focus on who I really want to be, and it makes me happy and optimistic (not just for the future, but for the right now!).

The thing is...it's hard as hell to dance in the rain, and I don't think that there is anything wrong with admitting to yourself that 'Damn, my shoes are now soaked, the outdoor bar-b-que is a flop, and freshly washed car has to be re-done.' However you just can't get STUCK in that place. You have to be able to admit those things, assess what's left of your situation and then move on. You might just find that 'Hey, now I have the perfect excuse to curl up on the couch with a book or that 24 hr Twilight Zone marathon (yep, your girl LOVES it), I can rock my new rain boots (which are totally in style), or I can try out that new recipe that I picked up (instead of going out for lunch). For most of us, life really isn't so bad. Rather than always looking for a better time, and letting life pass me by (during the rough times). I'd prefer to enjoy what's good about everyday, even if everyday isn't perfect.

Actually...I think that's enough for today. I'll pop back later in the week with my thoughts on being your 'authentic self'!

2009-04-13T11:09:00.000-07:00

Holy Moly, Bikini season is 2 weeks away!

Well your girl is heading off to the south of France in just two short weeks. I hadn't thought much about this, but I see that the little towns of Marseille and Aix-en-Provence are just off the ocean, which means...the clothes are coming off.

Now, there are two thoughts about this.

#1. I feel pretty good about getting out there in my itty, bitty, teenie, weenie...you know the rest, looking just as I do right now. This is great b/c it means that I've achieved one of my goals of getting my body in a shape that I enjoy and am proud of year round (though let's be real...traveling anywhere w/a European crowd you can pretty much head out there looking like a walrus and STILL do better than the 250lb grannys that will be out in your SAME bikini).

#2. Buuut, you know your girl...I want to HURT 'em, so I have to make sure that the tummy is flat and firm. I cannot lie, we did some SERIOUS damage at the family bar-b-que this weekend. I won't even tell you what all was on the spread. That being said, I need to make sure that I stay on my workout routine (maybe adding in a couple of extra crunches), and I don't have any further dietary splurges (ummm...except for Sunday brunch, which I already committed to ;-).

I'm traveling for work this week, and while I was disappointed that there is no LA Fitness in the area to swim, I did bring my yoga mat and clothes. My morning routine will not be shaken!

For my traveling compadres, here are some tips to keep you fit while on the road:

For Women
For Women II
For Men
For Men II and III

2009-04-10T07:12:00.000-07:00

Do you ever feel like the sky is the limit? That's how I'm feeling right now. I don't know why, but lately I've been feeling so light and worry free. It just feels like only great things are on the horizon. Doesn't that sound awesome!?!?

Of course, I'm all about helping you reach your full potential as well, so here are a couple of tips and 'pick me ups' for this beautiful Friday morning! I hope that they lift your heart and leave you excited about yourself and your life (**No...I haven't been drinking the kool-aid**).

#1. Plan some time off. Time spent w/family can be surprisingly fulfilling...not to mention cheap (free room and board), but if you're looking to get away w/friends or alone, then here are some other options: LINK

#2. Have a laugh. I don't know about you, but a good laugh works every time! Enjoy. LINK

#3. Shake your booty! Nothing like a good club joint to get things going...work it! LINK

#4. This one actually goes in two different directions...depending on how you get down. In order to get the full effect, then you might want to visualize your conscience as a little angle on one shoulder and a little devil on the other shoulder. You be the judge.

- Little Angel: Go to church. Read your Bible. Get your praise and worship on! There's no dispute that belief in a higher power will brighten your outlook.

- Little Devil: Get freaky w/your significant other. Treat yourself to some erotica and 'alone time'. Make a booty call. A good release of endorphins will leave you feeling refreshed and energized.

On that note...I'm off for a great weekend! TTYL!

2009-04-02T09:34:00.000-07:00

Down, cholesterol! Down! Good girl!

Ok, so let's talk about what you actually should be doing to lower your cholesterol. Well let's 1st talk about what I have been doing. For just over a week, I have been fasting from meat. Now this is primarily for spiritual reasons, but I feel good about the added benefit of living just a bit healthier. I don't plan to give up all meats permanently (as a matter of fact...I MIGHT be on my way to Subway in about an hour). However, I do think that I can crop red meat out of my life, and whittle my overall meat eating down to about once per week. This has been a goal of mine for a while, so maybe this whole cholesterol thing is just the kick in the pants that I need.

Now, according to the 'experts' the best way to lower cholesterol is by maintaining a healthy weight, dieting, and exercising regularly. I'm going to focus primarily on diet, since I really have the other two on lock. I think that I spend the majority of my time talking about exercising, so there isn't a major need to touch on that in this post. But if you're looking for tips/tricks, then browse through some of the archives, and of course, I'll be touching on that going forward, as well.

This website gives a pretty decent breakdown of what you should and shouldn't be eating, and the gist of it all is the following:

- Minimize overall dietary fat (esp. Saturated fats...those found in meats and whole milk dairy products)
- Minimize the amount of actual cholesterol consumed (stick to the recommended daily amounts)
- Limit the amount of sodium you consume (guess, I'll have to back off of my frozen lunches)
- Increase the amount of fiber and complex carbs that you consume
- Decrease your daily calories (if you need to reach a healthy weight)

Sounds pretty easy right? Not...well actually it is easy. You want to be packing your plate w/fruits, veggies, and whole grains...and then consume meats, dairy products, and sugars sparingly. The hard part is that most of the foods that we 'love' fall into that latter category. Don't worry, though. You/We can do it!

I'm off to grab myself some lunch right now, and I will be making sure to follow the rules listed above. I head back to the doctor for another checkup in 6 months, so we'll see just how far these tips have gotten me. Don't forget to check the link above to meal plans and recommended foods!

2009-03-23T12:17:00.000-07:00

More on Cholesterol

Continuing with our discussion from last week...let's talk a bit about the causes of high cholesterol. According to this article, there are primary and secondary causes that lead to elevated levels.

Primary Causes:

Genetics - If your parents, grandparents, brothers, or sisters have high cholesterol, you and your children may be at risk. Not really relevant for me. However, since genetics can be a cause of high cholesterol in young ppl AND since I don't see any other obvious indicators (such as weight or diet), then I'll be taking a look at solutions for this category as well as others in our next discussion.

Age & Sex - Women have a lower rate of high cholesterol, since before menopause they have lower cholesterol levels than men of the same age. However, as the women get older, their blood cholesterol levels rise until about 60 to 65 years old. After the age of 50, women often (but not always) have higher total cholesterol levels than men of the same age. Also, not really relevant for me.

Secondary Causes:

Weight - Excess weight tends to increase you LDL (bad) cholesterol level. I'm actually right where I should be for my height and age.

Diet - Fact: The average American man consumes about 360 milligrams of cholesterol a day -the average woman consumes about 220-260 milligrams a day. Compare these statistics with a maximum consumption of 300 milligrams per day. An egg contains about 300 milligrams of cholesterol – so if you eat an egg a day, you reached your maximum quota of cholesterol. This must be my problem. My diet seems like it should be healthy, but I must be overlooking something. This is where I plan to focus my greatest efforts.

Libations! - Alcohol is "good" because it increases HDL cholesterol (the good one). However, it does not decrease the bad or HDL cholesterol. Now the article goes on to discuss how alcohol does more harm than good...but I'm an everything in moderation type of gal. Let's just say that I'm going to try every other solution possible 1st, and then we'll get around to restricting the drank intake.

Smoking - Smoking reduces your good or HDL cholesterol and is linked to about 20% of deaths from heart disease. I don't smoke.

Stress - Stress in itself does not increase cholesterol levels. However, as one of the secondary causes of high cholesterol, it affects your mood and your eating habits. This could be a factor.

That's all for now. I'll delve into solutions in my next post.

2009-03-20T06:22:00.000-07:00

Hi Guys! I'm soooo sorry for these long gaps in between my posts. I really am trying to do better, but I've been working like a slave! You will be happy to know that I am still working out 5 times a week, and I think that I really have made exercise a part of my lifestyle.

And yet...I have high cholesterol. I've had it since I was a teenager, and even though I eat vastly different than I did at that time...I just can't shake it. I'm not a HUGE meat eater, and when I do have meat, then it's rarely red meat. I do like the shellfish, though, so perhaps that's the problem. I'm not sure, but I do know that I'm going to have to do something different. A daily pill regimen is NOT what I'm trying to begin. That being said...I'm going to start a little series on diet and cholesterol.

Today we'll begin with 'What the hell is cholesterol?'

According to the American Heart Association: "Cholesterol is a soft, fat-like, waxy substance found in the bloodstream and in all your body's cells. It's normal to have cholesterol. Cholesterol is an important part of a healthy body because it's used for producing cell membranes and some hormones, and serves other needed bodily functions. But too much cholesterol in the blood is a major risk for coronary heart disease (which leads to heart attack) and for stroke."

Apparently there are some 'good' and some 'bad' types of cholesterol. My good cholesterol is just as it should be, but my bad levels are a tad bit high.

LDL (Bad) Cholesterol: When too much LDL (bad) cholesterol circulates in the blood, it can slowly build up in the inner walls of the arteries that feed the heart and brain. Together with other substances, it can form plaque, a thick, hard deposit that can narrow the arteries and make them less flexible. This condition is known as atherosclerosis. If a clot forms and blocks a narrowed artery, heart attack or stroke can result.

HDL (good) Cholesterol: About one-fourth to one-third of blood cholesterol is carried by high-density lipoprotein (HDL). HDL cholesterol is known as “good” cholesterol, because high levels of HDL seem to protect against heart attack. Low levels of HDL (less than 40 mg/dL) also increase the risk of heart disease. Medical experts think that HDL tends to carry cholesterol away from the arteries and back to the liver, where it's passed from the body. Some experts believe that HDL removes excess cholesterol from arterial plaque, slowing its buildup.

Next time I'll talk more about what causes bad cholesterol levels and how to reverse it!

2009-03-11T06:59:00.001-07:00

*singing* 'Stuck in the middle with yoouuuu...'

I'm stuck in a weird place right now. It's somewhere btwn knowing that I'm one of the flyy-est women around, and still feeling like I'm not quite enough. I can't really explain it, so I'm not really going to try. I'm just going to jump to what's important...taking my mind off the gap. Now my top ways to make myself smile include shopping and drinking. However, I'm going to try to keep things PG and budget friendly. Here are a few that I'm going to try today. Check out the rest of the options here.

- Plan Some Fun. Get out your calendar. Next do a search for things to do in your area. Local newspapers usually have a "What's Going On" section. Pick out your favorite 5 or 10 things. And remember the things you choose don't have to be big events. It can be as simple as taking a long drive in the country or going for a walk on the beach. Write them into your calendar. Invite someone to join you on some. For others go and meet some new people.

- Let Music Take You Higher. Turn on your favorite music and sing! Pull down the shades and dance. Rent a video on belly dancing. If you're in your car, you can still move a little to the music. Go for it! What do you care what other people think? Have fun with it! Sing, dance, play an instrument. Practice your favorite song and then go to karaoke and let the world hear your talent!

- Personal Spa and Relaxation Day. Include as many of these ideas as you like or have time for. Get a massage, pedicure, and haircut. Take a bubble bath with candles, music and champagne. Give yourself an egg-white or mud mask facial. Line up 2-3 movies to watch in bed while eating your favorite delights: ice cream, chocolate, whip cream, jello, popcorn, finger food hors d'oeuvre, and more. What else would you include to pamper yourself?

- Reach Out. Connect with friends and family. When was the last time you wrote and mailed an actual letter? Why not do it today? Or how about making some home made post cards with materials you have lying around the house. Cutout some pictures from magazines or from your photo collection and make a mini collage. Maybe just call one old friend from college or high school that you haven't talked to in forever. Or maybe you could visit a neighbor who might need some cheering up too! Bring some cookies!

2009-03-10T07:41:00.000-07:00

Take the time to Talk To Your Partner, Get Tested, and Know Your Status!

2009-02-26T10:13:00.000-08:00

I know, I know, I know...it's been over a week since I last posted. I'm sorry guys. I just haven't been inspired. I have indeed been working out (5 times a week, as usual), but I just haven't felt like talking about working out, or dieting, or anything else. I don't know what it is, but I promise to get back on my grind soon.

On a positive note, I'm trying (AGAIN) to get my cooking game up. I bought tons of fresh ingredients this week, and last night I made myself an awesome broccoli/cauliflower/cheese baked potato. Yum! I'm going to try to pull out a recipe to cook this Sunday, so I'll post it (and the outcome), if that happens.

Until then...stay positive and blessed!

2009-02-18T10:31:00.000-08:00

If I have said it once, then I have said it 1000 times...they key to maintaining a healthy weight is all in your diet. Oh don't get me wrong, exercising is very important. However, what good is burning 300 calories on the treadmill, if you hop off and eat 2500-3000 calories throughout the rest of the day? Not much!

However, what I've realized is that not many people truly know how to eat healthy and low cal/fat. It's not all that uncommon for us to chow down on a package of trail mix (which can have as much as 693 calories and 44 grams of fat in 1 cup) as an afternoon snack and feel as though we made the smart choice. For me, it's about realizing where the calories and fat in our food truly comes from (i.e. butter, cream, cheese), and then looking for ways to avoid those.

I found a great article on ways to quickly and easily cut calories from your diet. Here are some of the tips that I have followed in the past. Check out the article for LOTS more options.

SWITCH YOUR SOUP "You can assume that varieties made with milk or cream—like clam chowder or cream of broccoli—contain 25 to 50 percent more calories than those made with a tomato base or clear broth, such as minestrone or vegetable soup," says Brekke. When dining out, be sure to ask your waiter if the soup is dairy-free.Calories saved per 12 oz.: 100 to 200
ADD THE OLIVE OIL LAST We often think of sautéing as a lowfat cooking method, but some vegetables, such as eggplant, mushrooms, and greens, tend to soak up the majority of the fat that's added to the pan. Dean Rucker, executive chef at the Golden Door Spa in Escondido, California, suggests steaming your veggies instead, then tossing them with a few teaspoons of extra-virgin olive oil, a squeeze of lemon, and a pinch of red pepper flakes and sea salt.Calories saved per cup: 150
AVOID SALADS WITH "CRISPY" IN THEIR NAME Some options pack more than 500 calories and 25 grams of fat when tossed with regular dressing, says Molly Kimball, R.D., a nutritionist at Ochsner's Elmwood Fitness Center in New Orleans. Order your greens with grilled chicken, shrimp, or salmon and lowfat dressing on the side.Calories saved: 250
CHOOSE WISELY AT BREAKFAST MEETINGS When fresh fruit salad or lowfat yogurt isn’t an option, you can still slash hundreds of calories by savoring four powdered sugar or glazed doughnut holes rather than that nutritious-sounding but humongous banana-walnut muffin.Calories saved: 280

2009-02-16T12:37:00.000-08:00

Lessons Learned!

This weekend I partied the nights away in Phoenix, AZ for the NBA All-Star weekend, and I definitely learned a couple of things. Check them out!

1. Vitamin water and vodka is the TRUTH. I mean you're buzzed just as if you had been drinking any other cocktail...and yet you have no hang over (headache, nausea, or dizziness) in the morning. Plus you can take it on the road with you (by road...I mean anywhere within walking or cab distance. I DO NOT endorse drinking and driving) w/o drawing any attention from the Po Po!

2. Yo yo weight is NOT what's up. Here's the skinny...or the not so skinny. Last year I lost over 20 lbs in 3 months, going from 179lbs to 153lbs. However, I had NO idea how to maintain this and within 9 months gained it all back...plus some. I have been a bit embarrassed to put this out there, but just before Christmas I was about 184lbs. Undeterred, I got back on my 5 day/week workout plan, reined in my splurge eating, and this past Friday I weighed in at 175lbs. My goal is to get back down to 160 - 165lbs by April 4th...and of course to maintain this for the long haul.

When I headed off to Phoenix this weekend, I felt awesome b/c my tummy was flat, and I had met my 2/13 goal of 175lbs. However, after taking pics (and not being pleased with them) all weekend, then I can see just how much weight I have gained. I mean...a sistah is thick in the thighs. I guess that it has just been a while since I have taken pics more than once b/c I didn't like the 1st attempt...or poured over the options b4 posting a pic online. Not a great feeling.

3. This brings me to my final lesson...I am definitely not a quitter. As I boarded a 6 am flight...after 3 hrs of sleep, I began to plan out the rest of my week. The fact that I would get up at 5:30 tomorrow to head to the gym was not even a question in my mind. In fact...I will work out every day Tues - Sat in order to maintain my 5 day a week workout schedule. That's pretty huge for me. I've been trying to make exercising a 'non-debatable' activity for years, but yet there have still been those days where I would hit the snooze (or heck...plan to sleep in). To be at a point where working out 1st thing in the morning is just the standard start of my day is AWESOME, and it makes me feel encouraged that I'll have and KEEP the body that I want.

Back with more tips and info later this week!

2009-02-12T09:56:00.000-08:00

Are you a glass half full or glass half empty person? Normally, I would say that I'm a glass half full person, but now I'm not quite sure. This week I am taking the class '7 Habits of Highly Effective People', and in all honesty...I'm not 100% sure that I am getting all of the benefits of the class. In fact...I can say that the word 'CROCK' has run through my head several times. Now mind you, I'm not saying the class is a crock, and in fact, I am sure that it would be quite beneficial for the right person. However, there just seems to be something standing in the way of my ability to drink the k00l-aid.

For instance, we have spent the morning discussing 'Win-Win' situations. Now, I by no means believe in being cut throat or stepping on others to move forward. However, a bit of healthy competition just seems kinda natural...and truly inevitable. I mean...it is what it is. However, the class is truly focused on finding a way for all parties to win, and I guess I just don't believe that is possible in EVERY situation.

So now, I don't know if I'm the pessimist (although Ti knows that I tend to be very doubtful of some ppl) or if this instructor is just in 'la la land'. I mean...we KNOW that not everyone can get promoted. However, the instructor would say that perhaps everyone can get promoted if we all work hard to grow the business. Yeah right!

What do you think? Do you look at the world through rose colored glasses, or are you a Debbie Downer?

2009-02-10T08:54:00.000-08:00

Soooo...just a tad bit of sunshine and warm weather, and I am jumping out of my skin to get away and party! I don't know what it is, but I am sooooo ready for a good time right about now. If you're like me, then you're also looking for an escape. Here are 10 awesome and easy get away options.

I think that this one is my favorite:

Providenciales

Revered as one of the last unspoiled frontiers of the Caribbean, Turks and Caicos are tailor-made for long-weekend beach getaways thanks to their proximity to the U.S. The main island, Providenciales (known as Provo), is home to Grace Bay – one of the best beaches in the Caribbean and protected by a natural 499-mile long barrier reef that affords it clear turquoise waters for miles. Provo is an oasis for those seeking to do little more than lounge on the white sand beaches or explore the waters, as there are few diversions other than surf, sun, and sand.

How: Fly nonstop to the Providenciales airport from Atlanta (Delta; about 3 hours), Boston (American; about 3.5 hours), Miami (American; 1.5 hours), New York (American; about 3.5 hours), and Philadelphia (US Air; 3.5 hours).

2009-02-05T06:54:00.001-08:00

Get Branded!

No...not w/fire and metal...with actions and a reputation that envokes the thoughts and feelings that you want ppl to have when your name pops up. I'm talking about a PERSONAL BRAND!

You know...you probably already have a personal brand. The question is "Is is the right one?" What do ppl associate with your name? Is it leadership? Trustworthiness? Dependability? Religious? A Strong Skill Set? Or do words like late, unreliable, and bad attitude come to mind? Either way, you're walking around wearing your own brand.

If you haven't really focused on personal brand in the past, then here is your opportunity to begin. Below are a couple of tips to get you on your way.

Identify Your Strengths and Capitalize: What are you better at than anyone else in your industry? If you’re a blogger, perhaps you can write a rant post like no one else (holla!). If you’re an SEO, maybe you understand patents like Bill Slawski. If you’re a search reporter, maybe you have a clone and therefore can be up 27 hours a day covering the news. Or maybe you hate on Google a bit harsher than everyone else, are the CEO who can make hires like nobody’s business or you look good in a color no one else will touch. Whatever it is, there’s something that you do that no one else can compete with. Figure out what it is and squeeze every bit of equity out of it that you can.

Help Others: Now that you’ve got all that figured out, stop thinking about yourself and give back. There’s an old saying that “givers gain” and I stand by that. Use your strengths to give back to the community and help those who have helped you. Whether it be volunteering your time or speaking at conferences, looking beyond yourself is a good way to increase the value of your personal brand and also grow your network. If we’re looking at giving back from a less than altruistic angle, it’s also a good way to get people to talk about you…

Get Other People To Sing Your Praises: You’re not going to build your brand by talking about yourself. You walking up to me in a bar and launching into a pitch about how you’re the greatest SEO that has ever lived isn’t going to help you build your brand with me. It’s going to make me roll my eyes at you and start eyeing the room for someone who will buy me another drink. However, if someone I trust comes up to me and tells me that you are by far the greatest SEO on the planet, well…then I’m going to buy YOU a drink. See the difference. Your personal brand isn’t dependent on what you’re saying about yourself, it’s the combination of what everyone else is saying about you.

Be Visible: You’re not going to get people talking about you if you’re in a corner. (Well, at least not taking about you in a positive light.) Be blogging, mark your territory and be active on the social networks like Facebook and Twitter, and be a top contributor on sites that are your industry’s equivalent to Sphinn or Digg. And when you create accounts on these sites, use the same username and upload your photo or company logo to keep your brand in users' minds. This way when your boss catches you Twittering all afternoon you can explain to him that you’re not goofing off. You’re helping to brand yourself and his company as dominant industry forces. Exactly.

Be Yourself & Take a Stance: Your brand is strengthened every time you speak out and let your opinions be known. Those who don’t stand up for themselves will allow others to walk all over them. People are attracted to others who are confident, intelligent and charismatic. Take a stance on issues that are important to you and show people what you’re really about. Do you think paid links are the greatest thing since link bait? Fine. Speak out on it, regardless of whether Matt Cutts is in the room or not. Politics aside, people would much rather associate themselves and work with people that they like and trust to be honest with them than someone who follows the herd. Personal brands are rooted in your ability to be authentic. In order to build your brand, you have to be you.

Taken from this article.

2009-01-29T12:22:00.000-08:00

Let's talk about marriage...ok, not in a mushy, 'pie in the sky' kinda way, but in a serious, 'we's grown now' kinda way.

So last Saturday, I drove out to my good buddy's home to celebrate the birth of her first child. Her family and friends were there...and of course her hubby. As I watched them interact together, it occurred to me that I needed to add them (J and M) to my 'fav couple' list. They are so natural and comfortable with one another. It's clear that they love each other...but they are also great friends. I got the feeling that they had the kind of relationship that will last.

Previously only my good friends R and P were on that list. Another really cool couple that do not hide the fact that the love each other...but they are still their own independent persons. They love to hang out and party together, but they each make time to do stuff on their own.

Then I caught some new pics of my homies J and D, who recently celebrated their one year anniversary. Another couple that I think might need to go on the list. Here's the thing though, these 3 couples are really the only married ppl (my age) with whom I'm truly close. (Tea, remind me if I'm missing anyone important). Now given the divorce rate in this nation, I'm wondering...how can it be that everyone that I know has the 'right stuff' to make a marriage last? Is it just that all couples seem perfect in the early stages, or do my friends truly have some key elements that are important for a strong marriage?

Certainly there are other couples that I am watching from a far...who seem like they are on the rocks, so it isn't that all marriages seem blissful. My friends just seem...different.

What do you think? Is is the 'right formula' or am I just being naive?

2009-01-29T09:55:00.000-08:00

Yesterday I successfully took my old bed apart for donation to the Salvation Army. I cannot tell you how gratifying it is every time that I do something handy on my own. As a woman, I don't really like to feel helpless. So every time that I make it happen on my own...I just want to celebrate. Actually I have found that most home projects are not as tough as you think they are...you've just got to know where to start. I found this cool little website: BeJane.com, and it's all about empowerment. Check it out.

2009-01-28T09:40:00.000-08:00

Hey Everyone! So sorry for being MIA. It's just been 'one of those weeks', ya know? Lots of late nights (and not the good 'btwn the sheet' kind...the bad 'staring at a tiny laptop for 14 hrs' kind).

However, I have stayed on my grind. I've been eating right, yoga on Monday...a nice swim today, and I'm planning to swim tomorrow followed by yoga on Friday and Saturday. Oh you counted it right, that's 5 workouts for the week. I've found that 4 is my happy place, and probably where I will need to be in order to maintain my weight once I lose it. However, it is definitely not working for dropping the pounds. A sista has been STALLED like a car on a 10 degrees below zero day. I'm talking about dragging out of bed early 4 days per week, avoiding the high fat/high cal options on the menu, and then staring down at a scale that has moved nary an inch each Friday. A bit discouraging, I'll admit. However, the good thing about losing weight is that you can always start from the very second that you set your mind to it.

Here's the thing...I haven't been counting calories, but I also don't want to go that route. Not just b/c it's no fun, but because you just can't do that forever. I honestly feel that my routine was so extreme when I was on the Biggest Loser Plan last year (counting the calories on every item that I ate...sticking to a 1200-1300 cal diet...being hungry all the time...NO splurges (except JA, and I would fall off of the wagon for that banana porridge ANY day of the week, but I digress)) that as soon as I started living 'normally' then I began gaining. I want to go back to my 2007 weightloss plan of simply eating right, exercising, losing weight over time, and KEEPING IT OFF. That being said, I at least need to ramp up the workout program to get things in gear.

Ok - I got a bit long winded there. Anywho...here are some workout tips to keep your body moving and ready for spring wardrobe shopping:

For Women

For Men

As for me, I'm very excited that my new bed is being delivered this Saturday. I CANNOT WAIT to climb aboard. Of course, I have to get my old bed dismantled tonight (and I'm a bit fearful of what lies beneath), but I have confidence in myself. Add to all of that a slight reprieve on a work deadline, a superbowl party this weekend, and the release of Steve Harvey's book (anyone who listens to the Strawberry Letters on his morning show has got to be interested in what he has to say), and I'd have to say that things are all smiles on my end!

2009-01-22T06:54:00.000-08:00

Couches, Dressers, and Beds...Oh My!

So if you know me, then you know that I don't really like bargain/discount shopping. The crowds and the disarray of it all are just overwhelming, so I limit myself to either accompanying friends on their expeditions or shopping for myself no more than a few times per year. However, the desire to begin working on one of my goals led me to Darvin Furniture's Warehouse Sale. Good God Almighty, it was insane!

I knew it was going to be...interesting when I pulled into the lot and had to drive clear to the back to find a park. I get into the store, and it's A. freakin' huge and B. not in a clear 'grid layout'. It is a massive space with lots of diagonal aisles and off-shoot rooms, so I spent a lot of time wandering around trying to find the piece of furniture that I spotted an hour ago to re-assess if I want to move forward with the purchase. (Let me also note that I stayed as far away from the clearance section as possible. Pieces of furniture in every which direction, final sales and no assembly included. Absolutely Not!)

Soooo...After at least two hours of wandering I end up with a list of 3 diff sofas (that may or may not convert into sofabeds), two ottomans, and one bed that I like. Not too bad...except now I have to A. find the sales lady who greeted me when I first walked in b/c (as she whispered to me) they work on commission, and B. find all of these pieces again to discuss options with her. Yeah, no such luck on finding the ottomans again. Who knows where they disappeared to. It took a while to find the bed, but we did annnnnnd IT'S A PURCHASE! Now the couches were easier to find BUT, two of them don't convert into sofabeds, and I don't LOVE the third that does.

So now I'm in a conundrum b/c I am realizing that I probably will have to choose a sofa that doesn't convert. Well, that's ok, except that there are hundreds of sofas that I liked, but didn't consider b/c I knew they would never work as a sofa bed. Now you can imagine that I have walked a couple of miles in this damn store wearing a winter coat, scarf and sweater surrounded by hundreds of ppl in a Christmas morning-like frenzy. I CANNOT do another pass through this store. I opt to call it a day w/my bed and mattress (which surprisingly costs more than the bed) and walk out of the store w/a smile.

Now, this shopping story is far from over. This bed is bigger, so I have new bedding to purchase within the next two weeks (big fun)! Plus, I didn't like or buy the dresser or bedside table that came w/the bed, so those will need to be replaced to in-time complete the set. Annnnd of course, I still need a couch and ottoman. It's almost a bit overwhelming, but we shall persevere.

2009-01-20T10:59:00.000-08:00

*dancing and singing* "You know what it iiiiss!"

OMG! I watched this morning's inauguration while talking to my dad on the phone, and it was absolutely amazing. I can't even describe the hope and excitement that I feel right now. I'll just say...grab a glass of champagne (or sparkling cider, if that's what you do) and give a toast to a true change in our country (both from a political and a social stand point). The future is now, and it concerns both you and me. Let's make these next EIGHT years the best that this country has seen in a long time, and let's embrace the principles and goals of President Barack Obama, which will carry our nation and our countrymen to the next level of success!

2009-01-15T07:53:00.000-08:00

Don't Give Up!

This article was just what I needed to hear/read today. Even after having great success with weight loss, it can be very frustrating to diet and exercise all week, and then hop on the scale to find it unmoved or worse...higher. The important thing to remember is that no matter what happened yesterday (whether a success or a failure) today is what matters. You need to start anew each day, giving 100%, if you want to see positive results.

Enjoy!

Hey You! Don't Give Up!

by Kenn Kihiu

"'You may have a fresh start any moment you choose, for this thing that we call 'failure' is not the falling down, but the staying down.' - Mary Pickford 1893-1979========================================================================

Read that quote again. Because it's so true, failure is not falling down, it's staying down. You might have tried to accomplish a certain goal once before such as losing weight and not succeeded, you are not alone. Almost everyone who has tried to lose weight has at one point failed. It's only a failure if you give up! I think the three most powerful words are 'Never Give Up!' Say them aloud right now and plant them in your heart. They are your key to success.

Let me explain. In March of this year, I got a call from my sister Eva. She could hardly contain her excitement. My 11 month old niece Audrey started walking! Most parents understand what a pivotal moment it is. Last time I saw my niece, she was desperately trying to walk. She would stand, hold on to things, try to walk and often take a big stumble. Sometimes she wouldcry but she would try again after a few minutes. Babies must walk and they don't give up and she never did.

I think we have a lot to learn from our babies because as adults, we forget that never give up attitude that we were born with. Let's face the facts when it comes to health and fitness the two hardest aspects of working on your self are getting started and sticking with it. Making any type of commitment requires resources, your time, your focus, your hard earned money, but the rewards you reap for staying committed to your health are without boundaries and touch every aspect of your life. Make tenacity your favorite word. Tenacity can be defined as commitment to the goal regardless of what has to be endured along the way. If you are crawling, start walking, heck, some babies find it easier to just run. If you have not succeeded in the past, understand that falling down is part of the process; it does not mean you have failed. Just keep trying, eventually you will walk. Just Don't Give Up!"

2009-01-11T17:43:00.000-08:00

Sooooo Many Things...

Well this week wasn't too bad, if I do say so myself. I was sick, but I still got 3 workouts in. Of course, 4 is always my minimum, buuuuut given that I felt like I should have been doing ZERO, then I was pleased. PLUS...I went grocery shopping and I've been packing breakfast and lunch to work. I've been eating a restricted calorie diet, and I lost a pound this week. It's clear that I need to get my weight back down to where I was about 3/4 of the way through last year's Biggest Loser Challenge; #1 so I can stay in the clothes that I bought and #2 to remain healthy. However, I am surprisingly pleased with my appearance. I look in the mirror, and I'm happy with what I see. Now, to be honest when I go to put my pants on, then I don't feel the same way. Hence, the ongoing weightloss regimen. Yet, I feel good about myself, which is am important aspect that so many dieters lose sight of.

BUT here's what I really wanted to talk to you about. I've been bit by the 'Green' bug. Climate Change and overall concern for our planet has been on my mind for some time. I feel like I've been doing small things here and there like using recycled grocery bags instead of plastic ones each trip. However, I want to do more. But what? When I sat down to think about it, I felt as though I would have no impact on the big pollution that goes on by factories, etc. all over the world. Soooo...I went out to the handy dandy internet and came up with these tips. There are 10 listed in the articles, but these are the ones that I believe I can implement in my home immediately.

1. Green up your appliances. Getting rid of that old refrigerator in the garage could save you as much as $150 a year, according to the Environmental Protection Agency. Appliance use comprises about 18% of a typical home’s total energy bill, with the fridge being one of the biggest energy hogs. If any of your appliances is more than 10 years old, the EPA suggests replacing them with energy-efficient models that bear their "Energy Star" logo. Energy Star-qualified appliances use 10%-50% less energy and water than standard models. According to the Energy Star site, if just one in 10 homes used energy-efficient appliances, it would be equivalent to planting 1.7 million new acres of trees.

4. Clean green. Stop buying household cleaners that are potentially toxic to both you and the environment. In his book, "The Safe Shopper's Bible," David Steinman suggests reading labels for specific, eco-friendly ingredients that also perform effectively. These include grain alcohol instead of toxic butyl cellosolve, commonly found in carpet cleaner and some window cleaners as a solvent; coconut or other plant oils rather than petroleum in detergents; and plant-oil disinfectants such as eucalyptus, rosemary or sage rather than triclosan, an antifungal agent found in soaps and deodorant. Or, skip buying altogether and make your own cleaning products. Use simple ingredients such as plain soap, water, baking soda (sodium bicarbonate), vinegar, washing soda (sodium carbonate), lemon juice and borax and save money at the same time. Check out these books by Annie Bertold-Bond for cleaning recipes: "Clean and Green" and "Better Basics for the Home."

5. Let there be energy-efficient light. Compact Fluorescent Light bulbs (CFLs) use 66% less energy than a standard incandescent bulb and last up to 10 times longer. Replacing a 100-watt incandescent bulb with a 32-watt CFL can save $30 in energy costs over the life of the bulb.

6. Save a tree, use less paper. You can buy "tree-free" 100% post-consumer recycled paper for everything from greeting cards to toilet paper. Paper with a high post-consumer waste content uses less virgin pulp and keeps more waste paper out of landfills.

7. Want hardwood floors? Opt for bamboo. Bamboo is considered an environmentally friendly flooring material due to its high yield and the relatively fast rate at which it replenishes itself. It takes just four to six years for bamboo to mature, compared to 50-100 years for typical hardwoods. Just be sure to look for sources that use formaldehyde-free glues.

8. Reduce plastics, reduce global warming. Each year, Americans throw away some 100 billion polyethylene plastic bags — from grocery and trash bags to those ultra-convenient sandwich bags. Unfortunately, plastics are made from petroleum — the processing and burning of which is considered one of the main contributors to global warming, according to the EPA. In addition, sending plastics to the landfill also increases greenhouse gases. Reduce, re-use and recycle your plastics for one of the best ways to combat global warming.

I hope that you can also find one or two ways to help protect our planet...if not for yourself, then for your kids and grand-kids as well as all the plants and animals that will suffer for our actions.

2009-01-06T12:26:00.000-08:00

Snacks! I love 'em!

I don't know what it is, but there is something about a little treat in between meals that is always appealing. My body is truly regulated to eat about every 3-4 hours, so like clockwork...I begin to feel a little rumbly in my tummy (for my Winnie the Pooh fans) right around 10:30-11 am and 3:30-4 pm. Since these cravings tend to come a hour or more before my next scheduled 'meal' time, then a snack is just what the body needs.

Of course, when you're trying to eat right (and particularly when you're trying to lose weight), then this can also be a wonderful (or treacherous) opportunity to fall right off the wagon. I mean, even things that seem small and harmless (like some trail mixes or a muffin) can be packed with calories, fat and carbs. I tend to try to go for a 100 cal pack or a piece of fruit, which works pretty well. However, if you're looking for a way to mix things up with a balance of healthy, filling, and tasty treats, then check out THESE options! Below are two of my favs!

Edamame
Grab a handful of frozen shelled soybeans and run them under steaming-hot water for a quick thaw. For a tangy twist, add a spritz of lemon.

HEALTH BONUS: Contains 8 grams of fiber and lots of cholesterol-lowering soy protein.

Cashew-Strawberry Crunch
Think of this as a gourmet cook's PB & J. Spread 1 tablespoon of cashew butter on a slice of Ryvita Fruit Crunch. (Or substitute peanut butter and Triscuits.) Drizzle with 1/2 tablespoon honey and top with sliced strawberries.

Health Bonus: Nut butters are full of heart-healthy monounsaturated fats.

2009-01-04T09:48:00.000-08:00

This year I think that I am going to re-focus my attention on diet. I have done well with exercising on a regular basis. However, maintaining a healthy diet has really been a challenge for me. It is just soooo easy to make an 'allowance' here or there, and before you know it...you're eating foods that are un-healthy or simply high in fat and calories ALL THE TIME. It's a difficult tightrope to walk. Yet it is one that we must all master, if we are truly going to see CHANGE in our personal lives.

One of the most difficult issues for all of us is 'special occasions'. I do really well with maintaining my diet when I'm all alone, but I feel as though I must make an exception for all the little events that pop up. You know...a wedding, a baby shower, a holiday, an anniversary. These are all events that focus on food, and you want to enjoy the special day, right?

Well check out this article from ivilliage.com, which has a number of great tips for celebrating life with out sinking your weight loss/management plan. Hopefully these tips will help you to enjoy the new year while keeping your resolutions!

2009-01-01T09:01:00.000-08:00

Happy New Year!!!!!

Let's make 2009 a year of transformation. God willing, we'll look back on this year with ZERO regrets.

Here's a little something to get you in the mood: Jill Scott - Golden

2008-12-28T07:43:00.000-08:00

Seal the Deal!

This morning my minister spoke about the year 2009 and how it will be a year to 'Seal the Deal'. This should be a year where everyone stops discussing what they want to do, and gets busy doing it. Well, ideally this should be our approach to every year, right? So what's stopping us? Is it fear? Is is procrastination? Probably, however, I think that many people just don't know where to begin.

A week or so ago, I listed my goals. However, I didn't think about how important it is to make sure that those goals are measurable and attainable. For instance, you cannot just have a goal 'To Lose Weight' b/c that doesn't really translate into actions. Here is a much better goal... 'To work out 5 times per week and eat a low cal/low fat diet.' When you're writing out your '09 goals, make sure that they are specific and realistic. This will motivate you to take action on your goals and leave you feeling successful and proud at the end of the year.

In order to demonstrate this, I have re-vamped my goals below. I am confident that my 2009 recap will be one of satisfaction and celebration.

Professional
Get promoted to manager - Complete engagement objectives within budget and with less than one round of review notes. Identify at least one new business opportunity on every engagement.

Select and get trained in a speciality - Listen to all advisory web-casts. Meet with leader of selected service offering, and complete available training.

Become a key member of a practice process team - This one is pretty simple

Grow relationships with at least 2 partners and 3 snr managers - Meet one on one with each at least twice during the year

Identify 5 staff or seniors to mentor and develop - Meet one on one with each at least twice during the year. Look for ways to provide feedback and assistance throughout the course of the engagement.

Establish the affinity group as a valuable and key group within the office - Hold at least 3 office-wide events in 1st 6 months of the year. Establish group goals and a detailed plan to achieve them.

Personal
Deepen my level of communication with God - Schedule time for prayer (daily) and Bible reading (weekly), and attend service at least twice a month.

Return to and maintain my 'happy weight' - Work out a min of 4 times a week. Eat 1400-1600 calories/day. Cut out unnecessary snacking. Develop a plan to transition from weight-loss to maintenance phase.

Become a more patient and gracious person - Remember to be slow to anger, give others the benefit of the doubt, and look for the good in the situation

Take at least one trip/vacation that is NOT to Atlanta - Pretty simple

Talk to my sister monthly - Pretty simple

Visit my cousins in Dallas - Pretty simple

Increase my savings by $8400 - Put away $700/month and do not allow expenses to exceed remaining disposable income

Complete one home remodel project (either updated appliances or furniture) - Pretty simple

Do something about a relationship (that one's kinda undefined) - Still undefined

Be happy for the majority of the year - This one is kinda complex, but I believe that if I achieve the goals stated above, then this one will be accomplished.

2008-12-28T07:02:00.000-08:00

Are you working out over the break?

Well, one week into vacation, I was able to manage 3 workouts. I got in a yoga session on Monday, 30 mins of weights on Friday, and finally a Biggest Loser workout video on Saturday. Of course, a min of 4 workouts is always my goal, but given that I really wanted to just chill and watch tv with the family, I feel really good about what I did get in. As a matter of fact, it has been soooo long since I have done old school weight lifting, that I am sore like whoa. It's easy to see which parts of my body are worked most vigorously when I am swimming and doing yoga (mostly my arms and upper body) as these parts aren't sore at all. BUT my legs are screaming... I'm talking about having to fall backwards into the chair b/c I can no longer easily lower myself into the seat. LOL!

Anyway, I hope that you all are staying on top of your routines. I know it isn't easy, but just think about how good you will feel about yourself afterwards. I'm off to the Falcon's game, but I hear there is a half mile walk involved. It doesn't count towards my workout total, but it certainly helps ;-)

2008-12-26T09:41:00.000-08:00

Soooo...I have an older sister. Most ppl think that I'm an only child b/c she's 8 year's older than me and lived with her mom (instead of with our dad and me). However, I most certainly do have a partner in crime.

Now over the years our relationship has been...interesting. We have always loved one another (no doubt about that). It's just that we're totally different. She's a tomboy, while I'm a princess. Plus, with an 8 yr age difference...how much can an 8 and 16 yr old really have to talk about? However, since I've been out of college, I feel that our relationship has turned a corner. We've had more similar interests and a greater desire to hang out together. Things haven't been perfect, but they have been more natural than in years past.

This holiday season things really felt 'right' with us. I don't even know a better way to describe it...but its as if there was no awkwardness or unease. We laughed and had fun, and have been talking to one another outside of the holidays as well. I feel encouraged for the future. We have common goals, and I'm really hoping that we can support one another in achieving them. I am committed to speaking to her on at least a monthly basis, and I can't imagine a family time/event without her. I am confident that 2009 is going to be a great year for us, and I am really excited for what lies ahead.

2008-12-22T12:00:00.000-08:00

So I think that I have posted about my desire to take better care of my skin. I love my skin, buuuut I sometimes have some issues with it. Dark circles, a little bit of acne, you get the picture. When I was younger, I NEVER did anything special for my skin. However, when I turned 21 I began using daily moisturizer. As I got a bit older I selected a moisturizer with SPF, and now I used an eye and a night cream, as well. I'm quite the old lady, aren't I? (Note: The all blends in clear...I am not walking around with white isht on my face.)

Well I scoured around on the net, and came up with the following two articles on skin care health and regimens. Hope that they are a help to you.

For Women

For Men

I'll also give you just a bit of insight into what I am currently using.

Daytime - Neutrogena's Oil-Free Moisturizer with SPF 15. It works great, and I don't have any desire to switch.

Nighttime - I used to use Oil of Olay's Regenerist Night Cream. However, I think that the fragrance in it breaks my skin out, so I am making a switch to...
L'oreal Revitalift Night Cream. It has Retinol A, which is supposed to be particularly good for keeping the skin firm

All the time - I use Oil of Olay's Regenerist Eye Lifting Serum. It's oooook. Honestly, I haven't seen any change or improvement since I've been using it (off and on for about 2 yrs). When this bottle runs out, then I will be looking to make a switch. Any recommendations?

2008-12-17T08:54:00.000-08:00

Stress...I have it. Big time! Actually, anyone who is trying to meet a slew (that's right I said slew) of deadlines just prior to the holidays has stress as well. Here's a pretty good article on dealing with the weight of work. I've highlighted a few that are most applicable to me below!

Learn how to say “no”

Be willing to compromise.

Don’t try to control the uncontrollable.

Learn to forgive.

Keep your sense of humor.

Avoid alcohol, cigarettes, and drugs.

Reduce caffeine and sugar.

Check out the rest of the article here.

2008-12-15T11:21:00.000-08:00

**to the tune of 'Drop it like it's haaaawt'** "Busy, busy, busyyy, busy, busy. Busy, busy, busyyyy, busy, busy"

I am craaaaazy busy this week, as I have been for the last month or two. Seriously, this last week b4 the holidays is like a sprint to the finish line. However, I have been on my grind, so I feel good about myself. I got in my 4 workouts last week, and with a yoga practice this morning and salsa class on the schedule for this evening, then I feel totally on target for a repeat.

I am mostly trying to get myself geared up for Atlanta...where the food is in abundance and the workouts are few :-P I'm trying to lock my workout schedule into my head right now, which will hopefully make it a bit easier to stick to. How does this sound?

Week 1

Mon - Swim

Tue - Nada (traveling)

Wed - Yoga

Thurs - Nada (Christmas)

Fri - Swim

Sat - Yoga

Week 2

Sun - Yoga

Mon - Nada (break)

Tues - Swim

Wed - Nada (break)

Thurs - Nada (traveling)...maybe belly dancing when I get back

Fri - Swim

Sat - Yoga

2008-12-10T09:41:00.000-08:00

Goals

2009 is just around the corner, and it's time to start setting goals. Honestly, when my aunt asked me if I had my '09 goals listed out...I was a less than enthusiastic. I don't know why, but perhaps b/c 2008 was a bit challenging, I'm just not as into it as usual.

However, I think that this blog has been evidence that setting and following through on goals is key to success. Soooo...in that spirit, here are some of the goals that I think I'll work on next year. Hopefully you can come up with your own list, and then begin developing an action plan to reach them within the next 12 months.

Professional

Get promoted to manager

Select and get trained in a speciality

Become a key member of a practice process team

Grow relationships with at least 2 partners and 3 snr managers

Identify 5 staff or seniors to mentor and develop

Establish the affinity group as a valuable and key group within the office

Personal

Deepen my level of communication with God

Return to and maintain my 'happy weight'

Become a more patient and gracious person

Take at least one trip/vacation that is NOT to Atlanta

Talk to my sister monthly

Visit my cousins in Dallas

Increase my savings by $8400

Complete one home remodel project (either updated appliances or furniture)

Do something about a relationship (that one's kinda undefined)

Be happy for the majority of the year

2008-12-09T07:53:00.000-08:00

**singing** "Oooohh, the weather outside is frightfulllllll, and the fire is sooo delightfullllll!"

I know this is how you feel when the thought of leaving your warm, cozy home to head out to the gym crosses your mind. It doesn't take much to abandon those plans and curl up with a cup of hot chocolate/tea/drank (whatever you like), and watch a movie/read a book/surf the net (again, whatever you liiiike).

However, cold weather (esp. if you live in the north) is no reason to throw away all of your hard work and efforts from the rest of the year. I've been pretty good about sticking to my routine in-spite of the below freezing temps and snow. I'm still swimming twice a week, yoga twice a week, and next week (and after the holidays) I'll be adding a belly-dancing class into the mix. Big fun, and YAY for 5 workouts a week. Please believe that I ABSOLUTELY plan to fit each and every piece of clothing that I bought this summer.

Just incase you aren't as motivated by the thought of wasting perfectly awesome clothes, then here are a few tips to keep yourself motivated throughout the winter months.

 Gear up! If you prefer to exercise outdoors, the right clothes can make a world of difference. Start with a base layer that wicks away moisture. The drier you are, the warmer you'll be. Look for fabrics such as Coolmax, Duofold, or Capilene, to name a few. Then add a fleece middle layer-or two if it's really cold--for warmth. And top it off with a wind and waterproof top layer such as Gore-Tex to protect you from the elements. And don't forget about your head, hands, and toes.

 Soak up some rays! Whenever it's sunny, get outside. The sunlight can beat the blues that might be sabotaging your exercise routine. In addition, it may also help to calm cravings.

 Try something new! Join a Boxfit or yoga class. The excitement of a new activity may be just what you need. If you have to pay for the class, it can be additional motivation to make sure you don't miss it.

 Get into training! Sign up to walk a 10K, run a half marathon, or do a mini triathlon this spring. Choose an event that is a bit beyond your current ability. That way you have to commit to training if you hope to do well. Better yet, get a buddy to join you.

Article Here

2008-12-07T18:19:00.000-08:00

"The key to happiness is to appreciate what you have."

I love this quote, and it truly describes how I have come to live my life. There is nothing wrong with aspiring to have, do, or be better. However, you will forever be miserable if becoming or attaining more is your only focus. Do you know why? Well, guess what...the sky is the limit in life. You will never have or be everything b/c there is always a new height to reach. At some point you will just have to learn to love who and where you are. If you can do this, then I believe that you will find that where you are isn't even as bad as you may have thought. Rather there are many wonderful things about you and in your life for which to be thankful many many times over. Take five minutes to count the things and ppl for which you are truly grateful. Having a hard time getting started? Well let me give you a hand. Maybe some of these apply to you.

Good Health

Good Friends

Loving Family

Healthy Family

Safe Environment in which to live and work

A place to call home

College education

Natural Talent

Learned Skills

Good Taste

Great Sense of Humor

Beautiful Eyes

Nice Smile

Fit Body

Fair/Just Boss

Paycheck

Free Time

Disposable Income

Favorite Foods

Happy Memories

2008-12-02T14:40:00.000-08:00

Eat Fresh!

So last Tuesday Oprah aired a show on towns where the residents live to be some of the oldest in the world. These 'blue zones' are places where more ppl live to be 100 years old than any place else on Earth. As you can imagine, much of the show was focused on what these ppl do...what's their secret...how did they discover the fountain of youth. Well, as I'm sure that you've guessed...their success was largely attributed to their lifestyle and more specifically...their diet.

It really struck me that many of these ppl ate healthy...I mean really healthy, like vegan-lifestyle. Now...trust and believe that I am a loooooong way away from giving up meat, let alone all animal products. However, I cannot deny that as I reflected on my own diet, I struggled to find many spots for fresh fruits and veggies. As a matter of fact...my diet isn't at all balanced (mostly meat and starch w/a few veggies here and there...and don't forget sugar). If you think about your diet, then you may find that there are plenty of foods (even healthy foods) that fill your plate, but don't represent some of the major food groups.

Of course, this is something that I want to work to correct, so I found this article that talks quite a bit about maintaining a healthy diet. I have included some of their recommendations below!

Vegetables and Fruits: Vitamin, antioxidant and fiber powerhouses
Fruits and vegetables are low in calories and are packed with vitamins, minerals, protective plant compounds and fiber. They are a great source of nutrients and vital for a healthy diet.
Fruits and vegetables should be part of every meal, and be your first choice for a snack. Eat a minimum of five portions each day. The antioxidants and other nutrients in these foods help protect against developing certain types of cancer and other diseases.
Go for the brights: The brighter, deeper colored fruits and vegetables contain higher concentrations of vitamins, minerals and antioxidants - broccoli, kale, mustard greens, butternut squash and sweet potatoes are several excellent choices. For fruits, choose fresh or frozen, and focus on variety. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.

Avoid: Fruit juices can contain up to 10 teaspoons of sugar per cup; avoid or dilute with water. Canned fruit often contains sugary syrup, and dried fruit, while an excellent source of fiber, can be high in calories. Avoid fried veggies or ones smothered in dressings or sauces – you may still get the vitamins, but you’ll be getting a lot of unhealthy fat and extra calories as well.

Whole Grains for long-lasting, healthy carbohydrate energy

In addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown people who eat more whole grains tend to have a healthier heart. Make whole grains an important part of every meal.
Make sure you're really getting whole grains. The words stone-ground, multi-grain, 100% wheat, or bran, don’t necessarily mean that a product is whole grain. Look for the new Whole Grain Stamp from the Whole Grains Council. If there is no stamp look for the words “whole grain” or “100% whole wheat,” and check the ingredients to make sure each grain listed is specified as whole grain. Some good sources of whole grains are dark breads, whole wheat, brown rice, oatmeal, barley, millet, toasted wheat cereals.

Avoid: Refined grains such as breads, pastas, and breakfast cereals that are not whole grain.

Healthy Fats and Oils to support brain and body functions

Foods rich in certain omega-3 fats called EPA and DHA can reduce cardiovascular disease, improve your mood and help prevent dementia. The best sources for the EPA and DHA omega-3 fats are fatty fish such salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. Canned albacore tuna and lake trout can also be good sources depending on how the fish were raised and processed.
You may hear a lot about getting your omega-3’s from foods rich in ALA fatty acids. Main sources are vegetable oils and nuts (especially walnuts), flax, soybeans, and tofu. Be aware that our bodies generally convert very little ALA into EPA and DHA, so you may not get as big of a benefit from these foods.

Some people avoid seafood because they worry about mercury or other possible toxins. But most experts agree that the benefits of eating 2 servings a week of cold water fatty fish outweigh the risks.

Nuts, Seeds, Beans, and Tofu: alternative sources for healthy proteins
Beans, nuts, nut butters, peas, and soy products are good sources of protein, fiber, vitamins, and minerals. Many of the foods in this group provide iron, which is better absorbed when a source of vitamin C is consumed with the meal
Choose: Black beans, navy beans, garbanzos, and lentils and other beans. Nuts like almonds, walnuts and pecans. Soy products like tofu, soymilk, tempeh and veggie burgers are great sources of protein for vegetarians.

Avoid: Salted or sugary nuts; refried beans.

Dairy products and other sources for calcium and vitamin D

Dairy products provide a rich source of calcium, necessary for bone health. Most are fortified with vitamin D, which helps the small intestine absorb calcium. Calcium can also be found in dark green, leafy vegetables, such as kale and collard greens, as well as in dried beans and legumes.
Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Take a vitamin D and calcium supplement if you don’t get enough of these nutrients from your diet.
Choose non-fat or low-fat dairy products that do not contain rBST (bovine growth hormone). If you're lactose-intolerant, choose lactose-free and lower-lactose products, such as lactose free milk, hard cheeses and yogurt.

Avoid full-fat dairy products or products from cows treated with rBST.

2008-12-01T08:48:00.000-08:00

**Singing** "Welcome baaack...welcome back, welcome back, welcome baaack!"

We're back home and back at work with one winter holiday down and one more to go. I hope that everyone had a great vacation last week and spent some quality time with those that you love. You all know that I am always on my 'life is short' kick, so I hope that everyone is taking the time to celebrate and enjoy the ppl who truly matter in our lives.

I had a wonderful time with the family. I have a renewed commitment to bond with my sister (I love her, but we've been communicating only on major holidays. I'd like to do a better job of keeping in touch.), and I really enjoyed spending time with the parents. At the same time...there is a small sense of sadness that's lingering, but I'm determined to focus solely on the blessings that are all around me, as well as my hope and faith that the best is yet to come.

On a health and exercise front...my plan to lose a few pounds by the holidays has been a total flop. I haven't been eating right (I find it hard to say 'No' to the many lunch and dinner invites that have been coming over the last month or so. I mean for someone who values friends and family so much, I hate to miss an opportunity to create a new memory or say goodbye to an old friend/co-worker). On top of that...my workout routine is most likely a bit stale. Swimming twice a week and yoga twice a week has gotten me comfortably seated on a plateau...as this has been my routine for the last year. Unfortunately, I genuinely enjoy these exercises, and they work for me. Any suggestions? If you know me, then you know that sweating is kind of a no-no. That makes it kinda hard to find a good workout routine (hence the swimming and yoga). Maybe I need to get back into Pilate's, simple weight lifting, or walking on an incline at a comfortable pace. Are there any new workouts that I'm missing? Maybe some sort of a dance class.

Until then, I'm back on my 5:30 wake up plan. Since I'm not driving to the burbs anymore, then I have to get up a bit earlier than usual...to swim, come home and dress, and then hop on the bus and head to work. I guess I'm really getting up at the same time, but instead of spending an hour driving...I am now spending 30 mins getting dressed and 30 mins on the bus. It's not such a bad deal, so I won't complain about it. Also, I'm simply going to have to eat right. I know how to do it...but I'm so easily tempted. I was trying to find a balance btwn eating on a diet and eating nothing but junk. However, seeing as how I tend to snack just a bit (ok...maybe more than a bit) even while on a diet, then maybe that needs to be my goal. You know...reach for the moon and land among the stars (or reach for the stars and land on the moon, maybe).

Anyway, that is all for now. I hope everyone is well, and I'll be back with some more healthy living tips this week!

2008-11-24T07:41:00.000-08:00

Who's ready to pack it in for Turkey Day? I know that I am. Usually I don't try to hold back b/c really there are only two times per year where you're officially allowed to pig out...in the name of Jesus. However, this year, I do think that I will be reasonable and conservative in my holiday eating. Here are a few tips to keep you from busting a gut during the holiday season.

If you are a guest of a Thanksgiving dinner:

Don't go to the Thanksgiving dinner hungry: we often eat faster and more when we are hungry - therefore eat a wholesome breakfast and lunch on the day to avoid overeating at dinner time.
Thanksgiving dinner is not an all-you-can-eat buffet: Fill your plate half with vegetables, one quarter with a lean meat and the rest with a starch of your choice. Eat slowly and stop when you are full.
Turkey - go skinless: choose your 4-oz turkey portion skinless to slash away some fat and cholesterol. Save your appetite for the side dishes and desserts.
Side Dishes - watch your portion size: go for smaller portions. This way you can sample all the different foods. Moderation is always the key.
Make a conscious choice to limit high fat items: high fat food items can be found in fried and creamy dishes as well as cheese-filled casseroles in a traditional Thanksgiving meal . For instance, mashed potatoes are usually made with butter and milk; green bean casseroles are often prepared with cream of mushroom soup, cheese and milk and topped with fried onions; candied yams are loaded with cream, sugar and marshmallows. If you cannot control the ingredients that go in to a dish, simply limit yourself to a smaller helping size. Again moderation is the key.
Drink plenty of water: alcohol and coffee can dehydrate your body. Drink calorie-free water to help fill up your stomach and keep you hydrated.

If you are the honorable chef of a Thanksgiving dinner:

Substitute high fat ingredients with lower-fat or fat-free ingredients. Learn about the 5 easy steps to recipe substitutions or see table below.
Leftover Turkey? Instead of turkey sandwiches, use the leftover turkey to make a pot of soup with fresh chunky vegetables.
Experiment with new recipes: we did a search on Google and found numerous delicious yet healthy low-fat contemporary Thanksgiving recipes. Experiment!

Healthy Thanksgiving Recipe Substitution Tips


Recipe calls for...		Substitution
	1 whole egg		2 egg whites
	sour cream		low fat plain yogurt or low fat sour cream
	milk		skim or 1% milk
	ice cream		frozen yogurt
	heavy cream (not for whipping)		1:1 ratio of flour whisked into non fat milk (e.g. 1 cup of flour + 1 cup of non fat milk)
	whipped cream		chilled evaporated skim milk or other low fat whipped products such as Nutriwhip
	cheese		low-fat cheese (please note: non-fat cheese does not melt well if use in cooking or baking)
	butter		light butter
	cream of mushroom		fat-free cream of mushroom

2008-11-21T08:25:00.001-08:00

Friday Funny!

2008-11-18T07:09:00.000-08:00

We all know the economy is bad. Some of us are hearing about it, while others are seeing it in action. What else calms one's nerves better than alcohol? How about a doughnut, or maybe a cheeseburger? Many of us engage in 'stress eating' either out of habit or to self-soothe when times are tough. However, when things get better (as they always do), then you're left with about 15 extra pounds and a lot of clothes that don't fit.

This article on WorkPlaceBlues.com give several tips for combating this force of nature. This one is my favorite:

"Boost the action of those feel-good neurotransmitters. Anything from a walk around the block to a gym workout will help lessen the effects of stress, while helping your body be and feel healthier."

What an awesome turn of events. Not only will you prevent your stress and worries from holding you back, but you can also use them to your advantage. Here are a couple of workout tips in order to get you on your way!

For Women
For Men

2008-11-16T08:36:00.000-08:00

Behind the Purple Door

- Looks like fun!

2008-11-14T08:21:00.000-08:00

Ok, ok, ok...I know that I have been way off of my healthy cooking game. I haven't stepped foot in front of the stove, except to heat something up in the last several weeks. However, I'm going to get back into the swing of things now that I am nearly clear of busy season.

So as I was browsing the net for good recipes to try out, I found this site: Fitfood.com. What I really like about it is the ability to search by your healthy preference (or fashion diet) of choice...such as low carb, low fat, veggie, etc. I already have some great recipe books, but this will still be a nice supplement to those.

I think that I'll give it a try by creating this recipe on Sunday: Stir-Fried Chicken w/Gingered Vegetables.

I'll let you know how it goes!

2008-11-11T06:30:00.000-08:00

Step your game up, family!

Don't you love when you speak on a topic and then someone else comes and mentions the same topic in a different venue? You can't help but to say, "I was JUST saying that same thing." I don't know...there is a certain bit of validation to the whole thing.

Anyway, I was just mentioning to T that Barack Obama has set a whole new standard for Black Men in the US. I mean, who doesn't want a Barack of their own? He doesn't have to be President, but certainly that eloquence, that vision, that strength and yet tenderness are what every woman seeks in a man. Well...let me be real, some folks are looking for a brotha w/nothing less than a mouthful of gold teeth and a pocket full of rocks (which reminds me that I need to pick up Sister Souljah's sequel to The Coldest Winter Ever). However, most sistahs would like a Barack-Jason/Kyle/Dante of their own. T, of course, wisely reminded me that Michelle has also raised the bar for Black Women. I mean what man doesn't want a woman who is accomplished, beautiful, and supportive?

Soooo...while I'm driving to work this morning I hear "The Commentator" segment on the Tom Joyner Morning Show. Jeff Johnson was commenting that Barack (and Michelle) provides another positive example for our community, and in this case, one that must be followed and reported by the main stream media. Yes, we have had the Rev Run & Justines or even the Mariah Carey and Nick Cannons, but in all honesty...most married Black couples just fade to black when it comes to being shown on television. I mean if we aren't dancing, singing, or palming a basketball, then you simply don't see us. However, here is an example of a couple that is successful and focused, yet still make time for one another and their family.

Jeff commented that Barack had taken Michelle out on a date this past Saturday night, and then took the kids to school on Monday b4 heading off to the White House. Now, let's not make the man more than what he is...but certainly some ppl are starting to take note. Barack inspires other men to want to be like him. Guys who were happy to play house now wonder if it's time to seal the deal w/a ring. Guys who played the part-time dad role now wonder if they can carve out a few more hours/week to be more present in their child's life. Perhaps even sisters see a way to balance their roles both at home and in the work place...and see the love and dignity in the role of wife/help meet, rather than the 2nd class citizenry or dreams deferred that we've been pushing back against for the last few decades. Most ppl know that I am pro-marriage and pro-family, so its just good to see images of black husbands, wives, fathers, and mothers that our ppl can emulate.

Anywho...I could not find a link to the segment, but it was the 11/11/08 segment of The Commentator feat. Jeff Johnson on the Tom Joyner Morning Show, if you are interested in looking. Also, here is Jeff's website (he also hosts The Truth on BET), if you'd like to hear more from him.

2008-11-10T07:15:00.000-08:00

This morning I got to thinking about the mental health crisis in the Black community, or maybe I should simply say the perception of mental disease within the Black community. This seems to be one of our most taboo topics...right up there with homosexuality and corrupt preachers. I mean, when was the last time that your mother, brother, sister, cousin, friend told you that they were heading out to their weekly therapy session? That has never been 'for us', right?

The thought process has always gone something like this..."We don't get depressed/bi-polar/OCD/etc. We sisters have been working hard (sometimes 2 and 3 jobs at a time) to provide for our families and make ends meet. We brothers have been hustling and suffering one indignity after another in order to put food on the table. This is what we do. We don't whine or cry about our situations. We are strong, and we survive." Right?

Well have we really been surviving, or have we just been ignoring rather than treating the symptoms of our suffering...alcoholism, drug abuse, sexual promiscuity, on-going sadness... If you think about it, there are many vices that we have come to accept and live with, but have never delved further into their root cause. Perhaps some of these burdens that we bear are rooted in the stifling rather than treatment of our personal demons.

While reading this article, I was struck by the role of the Church in all of this. This is something that I have questioned on my own, so it really stood out to me. As a 'good Christian' I believe that God can heal and deliver us from anything. Yet where is the barrier btwn something that is a normal human reaction/feeling and the 'Enemy trying to steal your joy/faith/hope'. I don't think that it is truly uncommon to hear the pastor say feelings of sadness, hopelessness, anger, and hurt are the tools of the devil. If that's what you're taught to believe, then how could you ever think to pursue help from the medical profession? No, you would simply pray harder and wait for deliverance. Anybody ever seen the Exorcism of Emily Rose?

In the end...I really believe that it comes down to a balance between the two worlds (medical and religious). Yes, I believe that ministers should counsel and pray for their congregation. However, I also believe that they should encourage individuals to seek professional help when/if their symptoms do not change. There is so much shame associated with seeking 'professional help', as if one is weak or faithless. As long as we keep re-enforcing these beliefs, then our community will continue to be disproportionately affected by mental disease.

Here is a panel discussion on this issue, to which I confess that I have not yet been able to listen. However, it seems to have some quality speakers, so I'm going to link it for future reference.

Part 1
Part 2

2008-11-06T09:09:00.000-08:00

And now back to our regularly scheduled programming...

I found a new vitamin to try...it's essentially the same as the one above excepts it's the Vitamin World generic brand...also made by New Chapter Organics. It was still a bit more than I wanted to spend...about $40 for a 90 day supply. However, I decided to give it a go b/c as an organic blend it is supposed to break down easier and faster within your body.

So what's the report so far...? I don't know yet. I took the 1st one on Tuesday, but I was sooo hyped about the election that I was full of energy. On Wednesday I was exhausted from the 5 hours of sleep that I got, so that's also kind of a bust. Today I'm back to normal, and I do feel some fatigue. I worked out at 5 (my 3rd workout for the week...gotta finish strong tomorrow and Sat.). However, I'm not exhausted (i.e. thinking to myself 'I'm sooo tired' every 5 mins), so maybe it is doing me some good. I'm committed to taking one everyday for the next 90 days...3 months, and after that I'll make a determination on whether or not it is worthwhile to 're-up' or not.

I've posted the nutritional info below as an FYI:

Probiotic Nutrients *		%DV
Vitamin C *	60 mg	100%
Vitamin D *	400 IU	100%
Vitamin E *	30 IU	100%
Vitamin K *	80 mcg	100%
Thiamin-Vitamin B1 *	2 mg	100%
Riboflavin-Vitamin B2 *	2 mg	100%
Niacin *	20 mg	100%
Vitamin B6 *	2 mg	100%
Folate *	800 mcg	200%
Vitamin B12 *	12 mcg	200%
Biotin *	150 mcg	50%
Pantothenic Acid *	10 mg	100%
Calcium *	10 mg	1%
Iron *	3 mg	16%
Iodine *	75 mcg	50%
Zinc *	8 mg	53%
Selenium *	50 mcg	71%
Copper *	1.5 mg	75%
Manganese *	1 mg	50%
Chromium *	60 mcg	50%
Molybdenum *	40 mcg	53%
Potassium *	1 mg	<1%>

2008-11-04T08:02:00.001-08:00

Yes We Did!

Yes We Did!

Yes We Did!

2008-11-04T06:22:00.000-08:00

Today is the day. You know what to do. VOTE! VOTE! VOTE!

2008-11-03T15:18:00.000-08:00

I'm sooooo happy right now! I don't know if it's election eve, the warmth of having my dad in town, this vitamin that I just chased with a glass of wine, the powerful Woman's Day sermon that I just heard, or the on-set of that special time of the month, but I am just so positive and enthusiastic for what lay ahead. I wish that I could inspire all of you with the hope and strength that I feel right now. Life is all about your state of mind. Are you going to let the hard times weigh and knock you down? Or will you press on with grace, dignity, faith, and a spirit of expectation of something better? I think that I will aim for the latter.

2008-11-02T12:32:00.000-08:00

Let me, let me upgrade ya!!

I think I mentioned that my tv went out at the end of September. I finally got it replaced, and I'm sooooo excited. Check me out!

2008-10-31T10:01:00.000-07:00

Soooo...I've been meaning to blog about vitamins for the last two days. However, the internet has not turned up the kind of info that I can easily use. I search for a bit, and then get busy with real work...search for a bit more, and then get busy once again.

However, the gist of it all is this...I'm tired A LOT of the time. It could be b/c I get up at 5 in the morning several days a week or that it's busy season. However, in reality I am tired at work quite often...even when I get more than enough sleep. Possibly it is boredom, but I am thinking that a good multi-vitamin would help. I was recently on a message board where a number of posters commented that when they were going through periods of heavy fatigue it was b/c they were lacking in iron. After getting on a regular vitamin schedule, then they were back in action. I'm going to give it a try.

In other news...I met w/my partner/mentor last night, and I have a pretty good plan for advancing my career in the short term.

Step A...Identify the 'priority' accounts and work with the scheduler and partners to get on them.

Step B...Schedule a lunch meeting w/my coordinating partner to discuss assisting him with some of his 'pet projects' w/a follow up discussion on my goals.

Step C...Build a relationship w/a key snr. manager who is quickly progressing through the ranks. That will prob kick off w/a lunch meeting next month.

Step D...Identify an area of specialty, which should arise from my conversations in steps B and C.

Sound good?

2008-10-29T08:41:00.000-07:00

Goals Update!!

Just a quick update on how I've been doing on reaching my professional goals. Last week was quite a busy week for me, which was a good thing. Even though I was completely exhausted by Friday night...I was pleased to see that I am making headway in achieving the goals that I have set for myself.

On the prof. networking side, I've been actively attending NABA events. I participated in a resume critique workshop for our student chapters, a membership reception, and last week I went to a wine tasting. All were good events, and I am getting to know some of the 'regulars'. It was a bit uncomfortable at 1st b/c I didn't really know anyone...and it seemed like everyone else knew one another. However, I'm slowly but surely easing into the social circle. I am also now on the PR committee. Basically, I help update our website, which has a user-friendly GUI. However, I am also coming with ideas on how to enhance and revamp the website so that it is more useful to our members. I'll probably even tap Tea for some advice on how to send out press releases regarding our larger scale activities (community service, student relations, etc).

On the work side...there are two sides to this coin. On the one hand, I am making a lot of headway as the co-chair of our affinity group. We've been regularly sending out good communications to our members, so our name is getting out there. I've gotten ppl to volunteer for several of our firms initiatives with a local inner city high school, which means a great great deal to me (There are so few Black ppl at the firm that I really feel that our presence is invaluable in efforts to re-direct the lives/futures of Black children). We sent out welcome and congratulations packets to all of our new hires and promotees. Most important I hosted our 1st general meeting. There were about 25 attendees which made for an active discussion and an enjoyable happy hour. We weren't able to stay on the agenda, BUT the meeting had lots of interaction and great talking points. One thing that I need to continue to work on is making myself (and my co-chair) more visible to the office leadership. This is a great stepping stone, so ppl need to see our success.

On the other hand, things have been rough for folks in my actual practice. Several ppl were laid off last week, which wasn't an easy thing to deal handle. Thank God, I wasn't one of those ppl. However, I am still struggling with how to really distinguish myself as an invaluable member of the practice. I don't really have a particular area of expertise, which worries me. I think about this all the time, and I'm really hoping to come up with a clear strategy sooner rather than later. I am having dinner with a partner tomorrow night to discuss exactly this issue. Hopefully I will come away with an action plan in place.

So overall...not so bad. I think that I am on-track to advance my career, but I just need to find away to place myself in the 'fast lane'. In this economy...just 'on-track' isn't good enough.

How are things going for everyone else?

What do you do to stay relevant at your job?

2008-10-29T06:05:00.000-07:00

Yesterday's Quote of the Day!

"We gonna start the bidding on this b!t@h at $2. Anybody wanna b!t@h? Anybody wanna b!t@h?"

- NeNe...Real Housewives of Atlanta

2008-10-28T05:52:00.000-07:00

Barack Obama/Joe Biden...that's how the ballot read.

I went out and early voted this weekend, and I must admit...I was one of those ppl who welled up just a bit when I checked the box for the 1st Black Presidential Nominee. There was no real pomp and circumstance on the actual ballot...just a simple 'Obama/Biden'. However, I felt that I was performing one of the most important tasks in my life. I just feel so proud, and I can't explain it. I'm not his mom, nor his campaign manager, nor his wife. Certainly his success is not attributed to me. Yet, I am so proud to see him representing you and me with such grace and poise. I am excited, hopeful, and motivated for the next 8 years in this country's history. I can't wait for Nov 4th!!!! I am truly truly praying that his presidency is ground breaking, transformational, successful, and the start of a new direction for our nation.

If you haven't voted yet, then remember to cast your ballot by Tuesday, Nov 4th. If you've never believed in the political process, then this is the time to give it a try. Never before has there been so much promise for a presidency. Get involved! Make your voice heard! Something tells me that you will not regret this decision.

Go Obama/Biden 2008!!

2008-10-27T10:37:00.000-07:00

Soooo...I'm going to be putting my cutie-pie kitty up for adoption soon. I love her, but she just can't live with me any more.

*Le sigh* Where to start? The biggest issue is that I simply don't have time for a pet right now. I work 10 or 11 hours/day, and with an hour commute each way this leaves me with only about 2 or 3 hours to spend with her each day...and much of that time is spent getting ready for the following day. If you know anything about cats, then you know experiences like this can lead to anxiety, which leads to...acting out. It's the acting out that is really driving me crazy. After two years of doing just about everything that I can think of to 'cat proof' my home, I realized yesterday evening that I am living in a prison. She has free reign, while my life and I are confined to the few safe havens that I have carved out. This cannot continue.

However, I just hate the thought of 'sending her away'. She was/is my responsibility, and the idea that I have failed her kills me. Plus she is always a friendly face to come home to. She's sweet and lovable...just a little too mischievous. Anywho, I will definitely miss her when she is gone, and if anyone is looking for a new best friend, then let me know. With the right amount of love and attention, she's an angel.

2008-10-23T14:28:00.000-07:00

Shout out to my Girl!!

I love this post from my girl, Kismet. I am not a writer, no a historian...yet we all play a role in the story that will become the history of tomorrow and the day after.

In particular, this paragraph caught my attention the most:

"Ellison emphasizes the individual as an artist, the individual as a person (man) of color growing and creating in this world. As a woman of color that doesn't apply to me. It doesn't apply to the women I am researching, women who survived slavery not by standing alone in their unique experience but because they drew on networks and knowledge of their mothers, aunts, and sisters (and fathers, brothers, and lovers) before them. And alongside them. And passed those resources on, which were worth more than money, because a wealth in people* replenishes itself."

Check out the whole post and think for a moment on your 'role'. I hope that while I have no intentions of changing the world...I am surely changing the lives of those around me for the better.

2008-10-22T05:53:00.000-07:00

Trade up to healthier treats

Women (and Men) cannot live on carrots alone. And why should we? Even the most dedicated dieters crave the occasional doughnut, burger or cookie. The truth is, you should indulge from time to time. Ignoring your urges will only set you up for overeating later. So swap your favorite high-calorie goodies for the bites below; they are equally tasty but better for you. Go on—give in without undoing your diet. No guilt!

Read the rest of the article by Heather Jones, RD here.

2008-10-20T12:29:00.000-07:00

(Elsheba Khan at the grave of her son, Specialist Kareem Rashad Sultan Khan.)

Most of you know that Senator Barack Obama was recently endorsed to become the next POTUS by Gen. Colin Powell. The pic above was mentioned in his interview on Meet The Press, and it think that it is quite profound. I just wanted to share it with all of you.

2008-10-20T05:51:00.000-07:00

It was the best of times...it was the worst of times...you know the rest.

I was reflecting on how the year 2008 has progressed, and that was the 1st sentence that came to mind. If nothing else, I can say that this year has been transformational. My life is different and so am I.

I started out the year by proving to myself that I can be disciplined and strong-willed during the Biggest Loser competition. Although I had previously lost weight, I showed myself that I could stand on my own, stick to my commitment, and push through a tough time. Moreso than the actual weightloss...the experience really changed me.

Then I visited a new country and continent, which was truly amazing. I once heard someone say that the world is like a book, and without traveling it is as though you never turn the pages. Well I turned to a new chapter with this trip. It was exciting, scary, educational, and of course tons of fun. I'll never forget it, and I've got a hunger for more! Go Paris 2009!

On the other hand...my personal life went in a whole new direction, and my car has given me never-ending problems. *Le Sigh* Q3 has been rough. However, I think that I have grown and gained a new level of inner strength, faith, and maturity. Besides, it's not good to think of a period in your life as 'all bad', so we'll just say that the last few months have provided me with a wonderful and exciting opportunity to develop into a better person...and I think that I have. Score one point for me!

Anyway...there are two months left in the year, and I'm confident that they will be great! We are going to elect the 1st Black President of the United States and then we can celebrate with the holidays (a time to give thanks and enjoy family...and of course, food). What could be better!

I say all of this to say...2008 is almost gone. Take a moment to reflect. Have you met your goals? Are you pleased with the progress? If not, then there are two months left to get it together. Don't wait until the new year to get things back on track. Get moving RIGHT NOW! There is no reason to not end every year with a sense of satisfaction and fulfillment :-)

2008-10-17T05:53:00.000-07:00

WHAT THE FUCK IS HAPPENING IN MY LIFE!!!!!

How can the freaking car be vandalized twice in one month. I need deliverance!!!!!!!!!

2008-10-15T14:54:00.000-07:00

I know there are only 16 days left, but if you need a mini-pick me up, then checkout one of the many spa services being offered at discounted prices for breast cancer awareness month. It won't be the 'full monty', but maybe a quick 30 mins is all that you need to re-set your clock. View deals taking place in your city here.

2008-10-15T06:23:00.000-07:00

Today I am conflicted.

On the one hand I am my usual optimistic self. I smile when I think about how blessed I am right now...can we say Y'amen to having a job in this economy? I laugh when I think about some of the great memories and experiences that I've had. (I hear that memories and experiences are what really matter at the end of it all.) Most important, I hope when I think about the possibilities for my future. Who knows what lies ahead? I don't but it could be anything wonderful...better than you every hoped for, and that's exciting!

I focus on being a good person, living up to my beliefs/principles, and being able to love and be proud of who I am. Even when I fall short of this, I am happy that tomorrow is another day and a new opportunity to achieve my goals.

So here's the conflict...I am tired :-( Not just 'I need sleep' tired, though that is also true, but rather the 'stuck in a rut...not being fulfilled' tired. Yesterday I got up at 5 to work out (hated it!), spent 12 hours at work (hated it!), returned home/packed lunch/got ready for bed/asleep by 9:30...soooo that I could wake up at 5 this morning and begin the cycle again. At the end of yesterday, I felt that I had done nothing with my day to make me happy. I know this is partially due to busy season (normally I am home around 7 and can read or chat on the phone in the evening), however it was still disheartening to give every minute of your day to your 'obligations' rather than your pleasures.

I'm not sure what the solution is right now. I've made some adjustments (working out on Sat, so that I only have to get up early 3 days out of the week/ making a concerted effort to only work 10 hours at least 2 days a week), so I am waiting for those to pay off. Until then I guess I have to grit my teeth and bare it through the rest of the season. Busy season ends at Thanksgiving, so it'll be nice to have my schedule free up during a time of celebration. Plus, there's always shopping to make me happy (and bwoy does it make me happy!)...and planning vacation. Tea, what's good for your b-day? You might want to try something smaller (4 ppl max) to minimize planning efforts. On that note...I'm off to look up group trips to Paris!

2008-10-13T05:50:00.001-07:00

Well, I weighed in this morning, and I'm still at 177lbs. Meh. I'm not really phased by this, though. I stayed on my exercise schedule and ate properly last week. There are some things that I can do better this week, but ultimately...I felt that last week was a good snapshot of how my life should be. Regular exercise, and smart food choices (not counting calories or longing for every sweet that passes me by).

PLUS, I read an advertisement over the weekend that said "Sexy is...liking who you are." I'd have to agree with that...we've all seen that completely WACK girl who has so much confidence, that she has tricked everyone else into thinking that she's fly. Well, I'm not into trickery, but I do think there is a bit of sensuousness about a woman who loves what she has going on and expects you to love it too. So, while I really felt that I 'had it going on' at 160 lbs, my main goal is to stay on an exercise schedule and eat wisely. After that, I'm cool with wherever my body takes me.

Now on to other things...vacation...where should I go this year? There is a chance that I will be traveling alone, so I don't really want to leave the country this go round. I want to do something fun and enjoyable (but not necessarily meant for two or more ppl). A friend took a trip along the California coast last year...that's an option. You can roll out solo, enjoy the beautiful scenery, visit some new cities, and use the experience as an opportunity for self-reflection. Not a bad get away.

I am also thinking of maybe trying to find a spa, but I have a feeling that trips like those are for the ballers. However, if I could afford it, then I could spend a couple of days in complete relaxation, self-reflection, meditation, and let's not forget SHOPPING. Any other ideas?

2008-10-10T08:33:00.000-07:00

This is how I feel today, so I want to share the smile with all of you. It's a beautiful day, I discovered these amazing pics of my sister-friend, and the future (whatever it may hold) is shining brightly. Isn't that great!

2008-10-09T12:07:00.000-07:00

Yes, I did just come back from celebrating a co-worker's birthday at Chuck E. Cheese. It was just as awesomely great as it ever was. I feel NO embarrassment at having to call ahead of time to confirm that there are no rules against 16 adults and no kids.

Ok...back on topic. I did yoga on Monday and swam on Tuesday. This has been a long week, causing me to sleep in on Wed and Thursday, so I will need to do yoga tomorrow and swim Saturday in order to finish strong. The eating has been right on track (except for Chuck E. Cheese)...I've stayed away from the snack box, only ate when I was actually hungry, and chose low-cal/low-fat options. If I can keep this up, then I will be back on the right path. I am grocery shopping on Sat, so I can begin preparing meals for lunch and dinner. I'm also going to try my raw food recipe below, but I must admit that I am not very excited about it. We will see how it goes.

Lastly, I came across this article on Work/Life Balance, that I wanted to share. As I noted, this has been a long week for me, so I'm going to try to utilize a few of the five tips discussed below.

1. Figure Out What Really Matters to You in Life

2. Drop Unnecessary Activities

3. Protect Your Private Time

4. Accept Help to Balance Your Life

5. Plan Fun and Relaxation

Check out the entire article on WebMD.com for further explanation.

2008-10-07T07:28:00.000-07:00

Aaaahhhh, food...how I love thee!

But like all great love affairs...sometimes it's just not good for you. The trick is to be able to discern those high quality, healthy options that leave you feeling satisfied and guilt-free. Now, if you're like me, then you aren't really one for cooking...sorry, I keep trying, but it hasn't panned out yet. Therefore, I eat out or on the go quite often. This makes it even harder to find a good healthy meal. Here are some tips on what to avoid and what to order at your favorite restaurants.

CHINESE

What to avoid: Sweet-and-sour pork or chicken. Those dough boys are little more than tiny bits of meat encased in greasy gobs of fat and sugar. Moo shu pork and egg rolls are also alarmingly high in calories.

What to order: Anything sautèed, or in garlic or Szechwan sauce. Beef and broccoli and chicken chow mein are also clear winners. To make 'em better, order steamed veggies and mix them together.

GREEK

What to avoid: Stuffed grape leaves, spinach pie, and moussaka. Even a small serving of these dishes has more calories than your standard fast-food fare. Gyros aren't much better — most are drowned in mayonnaise-like sauce.

What to order: Meat and veggies on a skewer (souvlaki or kebabs, depending on the menu). Lamb or pork are decent choices, but in most cases chicken and steak are better (since the meat is grilled, most of the excess fat and calories drain away).

INDIAN

What to avoid: Foods with massala, pasanda, or korma in their name. All are types of fat-laden, super-spicy entrees. One serving of lamb pasanda, for example, contains nearly 1,000 calories, 56 grams of fat, and 4,800 mg of sodium.

What to order: Grilled or roasted dishes, such as tandoori chicken — marinated chicken cooked at a very high temperature. Or pick vegetable dishes, such as aloo gobi or vegetable curry, which are both high in fiber and vitamins.

ITALIAN

What to avoid: Fettuccine Alfredo, obviously. Say ciao, as well, to other calorie-dense chow like cheese ravioli, manicotti, and eggplant parmigiana. Sure, the last item is vegetable-based, but that eggplant soaks up oil and grease like a sponge, making it one of the very worst things on any Mom and Pop menu.

What to order: Spaghetti or ziti, with either marinara or clam sauce. To get your protein fix, order a meatball or two on the side, rather than "meat sauce," which has significantly less meat. If the portion is huge — covering more than half your plate — wrap it up and take it home for later.

JAPANESE

What to avoid: Turn up your chops to all batter-dipped and fried foods, especially tempura and spider rolls. High-fat foods, such as duck and eel, are also high-calorie no-nos.

What to order: Tuna, cucumber, and California sushi rolls all deliver the right nutritional punch. Plus, they come in set portions, so you don't have to worry about overeating.

MEXICAN

What to avoid: Chimichangas, enchiladas, or anything fried or drenched in sauce or cheese — which can more than triple your meal's calorie wallop. Also steer clear of jean-bursting sides, like refried beans, rice, or nacho with cheese.

What to order: Simple a la carte items made with whole ingredients, such as beans, chicken, steak, and salsa. Burritos, fajitas, and small taco salads are ideal picks. Choose guacamole over cheese or sour cream — it has more vitamins and heart-healthy fats.

Article from Men's Fitness.

2008-10-06T12:07:00.001-07:00

Well I haven't had to hit the road in quite a while, but I know that there are many of you hopping on and off of planes each week. As I was checking out CNN's travel site, I came across this resource page that I hope might do some of you a bit of good. Hope that you find the info helpful.

2008-10-06T06:51:00.000-07:00

If you need info on how and where to register or vote, then check out www.voteforchange.com.

2008-10-06T06:09:00.000-07:00

I have a confession. I knew that the snacking and unhealthy eating that I've been doing was having an effect on my body. My tummy has been poking and my slacks have been snugger. However, I had been avoiding the scale and promising to do better the next day. Well, this morning I decided to commit to a fresh start with my healthy life-style. In order to do this, then I had to face the music...or shall we say, the numbers. I climbed on and weighed in at 177lbs.

Now some of you may remember that this is only 2 lbs less than when we began the Biggest Loser challenge 10 months ago, and a far cry from the 153 lb at which I ended the competition 7 months ago. How do I feel about this? Of course, I'm sad and disappointed that I undid soooo much of my hard work. I really LOVED my body at the time, and I cannot say the same right now. However, I do feel a bit encouraged. Despite the weight gain my new clothes still fit (though a bit tighter) and my old clothes are still loose). Plus, I am already working out regularly, so I don't have to begin a new regimen. Most important, I already know that I can lose weight, so this doesn't seem like such an insurmountable challenge.

I guess I just wish that I had done a better job with maintaining my weight. I'm kinda tired of being on a 'weight-loss' campaign. I just want to be at my goal or 'happy weight' and stay there. I guess I'll be doing some research on how to maintain weight loss, so be on the lookout for that. In the mean-time, I am back off of sweets and greasy foods. The goal weight is 160 lbs, which is where I was most pleased during the biggest loser. I am mostly focused on losing weight consistently and healthily until I reach my goal weight. However, if I had to set a time line it would be 160 lbs by Christmas. I'll be posting weekly updates to keep myself in check.

Don't worry...the blog is not going back to all weight loss all the time. I kinda like the diversity that I've brought into it, so I'll keep trying to post info that betters us mentally, spiritually, and physically.

2008-10-01T08:52:00.000-07:00

You know you want it raw...

LOL! Get your mind out of the gutter ppl. I DID NOT mean it like that. What I mean is you want to eat it raw...ummm...I mean food, you want to try a raw food diet. Whew!

I have heard quite a bit about individuals who only eat raw foods...uncooked, fruits, vegetables, nuts, seeds, and sprouted grains. I myself haven't really pursued this lifestyle myself...beyond a salad. However, a few months ago a good friend of mine posted that she was giving raw a try. I meant to speak on this here, but the topic slipped away from me.

I have found that this diet can be very healthful, and I wanted to share some of the facts. Allisa Cohen is a raw foods advocate, and here is some of the information that I found on her website:

-"When food is cooked at over 112 degrees (this temperature can be felt as warm to the touch) we destroy all of its enzymes. This is a problem because we need enzymes for every function in our body. To walk, to talk, to breathe and to move; life itself depends on them. As we age, our bodies natural source of enzymes becomes depleted and we need to replenish this source through the foods we eat. If we do not do this and we continue to eat cooked foods, then we eventually begin to use up our body’s enzyme reserves. Cooking makes it harder for our bodies to break up and digest the foods that we eat. This food then begins to get stored in our bodies as toxins; which can lead to all kinds of diseases and illness."

- "There are numerous benefits to eating a raw and living food diet. Some of these benefits include people healing themselves of diabetes, fibromyalgia, acne, migraines, back pain, neck and joint pain, asthma, high blood pressure, high cholesterol, hypoglycemia, colitis, diverticulitis, Candida, arthritis, serious allergies, depression, anxiety, mood swings, heartburn, gas, bloating, skin diseases, obesity, chronic fatigue, cancers and many more. Excess weight seems to just melt off your body when you eat a raw and living food diet! The raw and living food diet has helped many people feel better when nothing else has worked."

Sooo...in the spirit of giving things the old college try...I am going to prepare a raw meal. Here is what I have selected. Raw walnut tacos:

The shell will be a fresh leaf of romaine lettuce.

The 'meat' filling is as follows:

1½ cups raw walnuts, ground in food processor
1½ teaspoons ground cumin
¾ teaspoon ground coriander
2 teaspoons Nama Shoyu or Braggs
pinch cayenne

The cheese topping is as follows:

1 cup raw cashews, sunflower seeds or almonds
½ large red bell pepper
¼ cup water
2 tablespoons lemon juice
2 tablespoons nutritional yeast
1 tablespoon tahini
1½ teaspoons sea salt
1 clove garlic
2 teaspoons onion powder (or a small slice of onion or 1 Tbsp of green onion)

I'm going to top it with a bit of Pico de Gallo:

1 pint cherry tomatoes, halved or quarterd - depending on size
½ small yellow onion, diced
1 cup cilantro, chopped
4 cloves garlic, minced
2 lemons, juiced
1½ teaspoons ground cumin
¾ teaspoon ground corriander
¾ teaspoon celtic sea salt
¼ teaspoon cayenne
1 tablespoon cold pressed olive oil (optional)

I'll let you know how it comes out. For more info on living raw.. try Alissa Cohen's website or Raw Food Talk.

2008-09-30T08:46:00.000-07:00

Waking up feeling grateful and excited for living another year longer = a nice morning boost

Coming outside to find my car window broken and my vehicle vandalized = an unquantifiable blow

Dry cleaning for my white suit after my tears caused my make-up to run all over it = $30

Replacement window = $100

Value of the items stolen = $700

Car wash and vacuum = $19

My goofy azz driving down the expressway to the repair shop w/the heat blasting and mistakenly trying to roll the damn window up to keep in the warmth = PRICELESS

On a serious note: The value of loving parents to call, co-workers who are understanding, friends who have your back, dranking to look forward to, an impromptu day off, and a never-ending hope that tomorrow will be better = Priceless!

2008-09-29T19:34:00.000-07:00

Life's interesting turn of events...

2 pm - Find out that my car needs $1100 worth of maintenance :-(

8 pm - Pay $1100 worth of maintenance fees and get to head home after 6 hours of waiting :-(

9 pm - Receive notification of stimulus check's impending arrival :-)

9:15 pm - Do the 'Glory Hallelujah' happy dance :-)

9:30 pm - Television screen turns green and goes blank...no more living room tv :-(

I guess its time for another 'positive' to happen, huh?

On a happy note...hooray for a possible new TV...time to upgrade. Plus in just a few more hours...HAPPY BIRTHDAY TO MEEEEE!!!

2008-09-29T19:26:00.000-07:00

TV Debut!!!

Ok - well not my TV debut, but my good friend Tiffany was recently featured on the Rachel Ray show. Check her out!!

Rach to the Rescue Hits Chicago

2008-09-25T11:51:00.000-07:00

Sooo...this pretty much describes the way that I feel getting up on any given morning that I have to work. I know that I'm not the only one :-) However, in the spirit of keeping it positive I have been trying to smile and come up with ways to be more excited about the one activity that we spend the majority of our lives doing...working. Here is a quick list of ways to motivate yourself on the job. They may seem kinda corny, but if they save you from a) cussing someone out, b) slamming the door in someone's face, or c) openly drinking in the middle of the day, then they are probably worth it. Check it out..

Motivation At Work: How To Recharge Your Work Mojo

By Lyndsay Swinton

Austin Powers, the fictional movie spy said,

“I'll go back to the 60's, recharge my mojo to beat Dr. Evil and be back in time for tea."

If it was only that easy to regain your motivation at work! Sometimes your work mojo gets so low you think it’s abandoned you forever. Here are five ideas on how to recharge your work mojo and fire up your work motivation.

Five ways to max-up your motivation at work

(Definition – mojo (mowjow) – magic charm or spell.)

1. Keep your ambition in check

The desire to work hard is strong when the incentive to impress and prove yourself is high. However, mismanaged ambition will erode your passion to work hard and burn you out.

Manage your ambition by being smart about whom you impress and how you impress them. Balance effort with payback by making sure your actions are low effort to you and high value to them.

2. Find out how to get from A to B

Fuzzy, unclear goals are a major drain on work motivation. Force your boss to delegate not abdicate work. Get clarity on how to get from A to B, and when. What exactly is the expected end result? Is this achievable? Do you need help?

Planning your route in advance will keep your work juices flowing.

3. Get experience

Who do you aspire to be like? Do you think they know how to do everything themselves?

If you don’t know how to do something, find someone who does and copy him or her. Use all resources to hand – websites, books, colleagues, relations, friends, TV characters, and professionals. Save time and learn from their mistakes, not yours.

Or better still, get someone else to do it.

4. Set boundaries

If the work is taking too long, you’re either doing too much or not doing it right. And wait a minute – was it your job in the first place? Whether you take work upon yourself or have it dropped from a great height, set boundaries in your work life.

Be strict about when you arrive and when you leave work, and all the breaks your body needs in between. Be strict about time to build relationships and time to work and time for all the important stuff in your work life.

Be strict about what is and isn’t your job. We’re all one great big team at work, so make sure the ball is passed around ALL players. You can’t be player of the match every game.

5. Push your limits

Sometimes we get so busy nurturing and developing others, we forget to develop our own skills.

Treat your own development like you would treat your team's or friend’s or partner's. Take time to discover what you want to do with your life and plan your personal development.

Use these tips to regain your motivation at work - recharge your work mojo, beat Dr Evil and be home in time for tea!

By Lyndsay Swinton
Owner, Management for the Rest of Us
www.mftrou.com

P.S. If your motivation at work and mojo is just exhausted, check out these stress management techniques!

2008-09-24T08:32:00.000-07:00

Quick mid-morning WTF?

Sooooo...one of my new staff...I mean one step above intern/breast milk still on your breath brand new...had the nerve to comment that we were wasting his time by having him to drive to the burbs when there isn't much work to do. Now mind you ...we all get paid by the mile, which for me comes out to about an add'l $130 per week, AND he still gets his salary and his utilization whether he is actually doing work or not. You already know that I am giving him the side-eye at this point.

I go ahead and intentionally assign him two add'l tasks to keep him busy...hopefully very busy, and this M*!her F*@ker re-assigns the work to another new staff w/o asking or telling. WTF!!!

2008-09-22T08:25:00.000-07:00

**singing** "It's been a long time, I shouldn't a left you (left you) w/o a dope crunch to test you (test you...)"

Yeah I know that was really corny, but whatever. The point is that it's been a minute since, I've discussed health or fitness on my 'health and fitness' blog. Truth be told, I really don't have time to 'discuss' it right now. However I did spend a bit of time looking up newer and better workouts. I know that some of you are interested in toning and bulking up...so I've got a nice article on the 'get it right, get it tight' abs work out. On the other hand, there are some of you looking for more of an all around workout that you can do...in a short amount of time or perhaps at the house. I got you! Check 'em out, and let me know how it goes.

For Women
For Men

2008-09-19T09:35:00.000-07:00

Ok - last post of the day...promise.

I just want to say that right now I feel like work is SPINNING OUT OF CONTROL. I MUST work this weekend b/c that is the only time that I can focus on 1 complete task at a time w/o a bazillion other tasks popping up and interrupting me...(emails, questions, status updates, etc). If I can just make it through the next 6 hours, then I am home free to get a better hold of the reins.

Whew!

2008-09-19T06:37:00.000-07:00

In other less exciting news...this has been a loooong week. My spirits are lifted, but I'm not 100% sure how I will manage until Thanksgiving.

I missed today's AM workout b/c I was up until around mid-night trying to get some work completed before this morning. I'm hoping to get home by around 6 - 6:30, so that I can squeeze it in tonight and still have time to chill. I am doing a 5K AIDS walk tomorrow, so that will be my last bit of cardio for the week.

I found a cheap flight home to visit the fam next weekend, and I was able to finalize my plans for my b-day celebration the weekend following. Sooo...I've got quite a bit to look forward to!

Lastly, on the goals piece...I went to a NABA Membership Reception last night, and was asked to volunteer on the PR committee. They want me to help maintain the website, which I know nothing about. However, the lady who was previously responsible for this position knows even less that I do, and she was able to manage...I think I'll be alright. The important part is that I'm getting out more and expanding my professional network.

Also, I'm playing golf this weekend w/an old high school buddy. My game is weak weak weak, but we're going to a course that is usually pretty empty. Hopefully there won't be a team of ppl right behind us waiting to play each hole. The golf scramble that I attended last week showed that I have a long way to go. However, I haven't completely forgotten everything that I learned in college. We'll see how it goes :-)

Have a great Friday, everyone!

2008-09-19T06:28:00.000-07:00

Let me, let me upgrade ya...upgrade ya!!!

A sistah finally placed the order for the new camera. I didn't get to use my Best Buy hookup, but I found the camera that I wanted for $100 less that the BB advertised price...from the vendor, which I always thought would be the most expensive. Anyway...check me out!

Man, I can't wait to get my new Black Sony Cyber-Shot T300 Digital Camera. Check out the specs! Holla, at'cha girl. My pic taking game is about to shoot through the roof. :BigSmile: