Strengthen Your Core

A lot of people immediately associate core strength with abs however core strength is so much more than that!  Our core is made up of 29 muscles!!  A strong core can help us with everyday activities and protect us from injuries.  Fitness experts say our arms, legs, and head all rely on our core for support and balance which is why most believe these muscles are probably the most important muscle group in our bodies! (source)  

I started researching this topic last week after doing L-sits (which I have to modify) during a workout at my gym.  I thought to myself I am not good with any core exercises!  I mean, I literally struggle with any core exercise...  I thought about the 'rock and roll squat' exercise in one of Jillian Michaels DVDs that I could not get (SN: I tried to do a couple while writing this and could only do one without almost falling)!!  While doing this research I've found that building a strong core is important for everyone, not just for those who workout.  Simply put, everything we do- sitting, standing, tying our shoes and more activates our core!  We should all aim to strengthen our core.

There are many exercises that can be performed daily to build our core.  We have to think beyond crunches which really is not a core building exercise!  A good area to start on is your posture.  If you don't already, always hold your stomach in!  This is actually something I think all women learn at an early age but doing this actually helps our posture and strengthen our core.  Planks, hollow holds, and supermans (as pictured above) are all great core strengthening exercises that can be performed daily.  You can probably tell from my form how much I struggle with these!  In addition to these, push-ups, bridges, & v-ups are also great exercises that strengthen our core.  Consistently performing these exercises will work our entire core and will lead to a strong core.  Having a strong core will help prevent injuries when we perform other exercises like running as it will act as a shock absorber (source)!

"The Central Most Important Part of Something"

First natural then spiritual (in my Bishop's voice)!  As you strengthen the core of your body also strengthen the core of your faith. If you exercise often you know to always stay aware of your core because it helps your form.  It is the same spiritually!  Engage your core by praying, reading the Bible, spending quiet time with God!  As we strengthen our physical core we have better stability when performing exercises and as we strengthen our spiritual core, we'll have greater stability in life; allowing us not to be blown around with every wind!!  

#WorkoutWednesday

Seasoned with Grace,

QueenZadia

Mess Up or Miss Out

Happy Monday!!

Are you messing up in life or are you missing out on life?  If you're afraid of messing up chances are you are in the' missing out on life' category.  I've shared a little with you all here about my battle with being a perfectionist.  I know firsthand that wanting to to do things 'just right' is a blessing blocker and a growth stopper that can cause you to miss out on living life to the fullest.

"A life spent making mistakes is not only more honorable, but more useful than a life spent doing nothing. -George Bernard Shaw

It is impossible to live life and not mess up!  Mistakes are proof that you are taking action towards God's plan for your life.  Messing up is proof that you are stepping outside of your comfort zone and pushing your own limits.  What is even better mistakes, messing up, failures are all opportunities to grow!  They are opportunities to grow strong in your faith in God and not yourself!  Don't be afraid of falling, embarrassing yourself, looking like an idiot, or getting uncomfortable because greater is HE that is within you.

No, despite all these things, overwhelming victory is ours through Christ, who loved us. - Romans 8:37

God has not given us a spirit of fear (2 Timothy 1:7)!  Not wanting to mess up is a real fear for a lot of us but we have to remember what God put inside of us.  So get out there and mess up... YES, go mess up!  This week, go outside of your comfort zone, try something new or do something you've been wanting to do!  Even if you do fall flat on your face, that fall does not define you!  Learn from it and move on!

#MotivationMonday


Seasoned with Grace,

QueenZadia

Fitness Essentials

Most of the tools I still use!

There are SO many fitness products out there that can potentially help us on our fitness journey!  Quite a few products and tools do actually support our journey and of course there are others that are gimmicks.  While I don't consider myself a product junky I have tried quite a few fitness tools!  I don't workout at as much at home like I used to do, so some of my tools are just collecting dust:)

Before I go into what I use and what I've sat on the bench let me just remind you that there is no one size fits all when it comes to fitness!!  For example, some say track all of your food, some say weigh all of your food, while others say don't eat carbs!  Some people only do cardio, others do a combination, etc..  It's important that you do what works for you!

What I'm Not Using

X'd out items

If I would've written this post just a year ago my top fitness tools would've been my polar FT4 watch and myfitnesspal!  Today, I don't use either of those tools.  It's not that tracking calories doesn't work- it definitely works and it helped me lose a lot of weight however, it's just not my focus right now!  My polar watch became a hindrance further along during my journey!  If I didn't have it on during a workout I felt like the workout was a waste of time!!  I mean how silly is that?!  I had already stopped using myfitnesspal so it made since to take a break from my beloved watch lol!  I won't say I'll never use these tools again but right now I don't really care about calories, I care about the chemicals I'm putting into my body!

Another fitness tool I've used that I no longer use is the popular waste trainer!  To be honest I've only used it a handful of times because I always forgot to put it on before my workout!  Which means I can't say whether it was effective or not.  The same goes for those arm wraps pictured!  But when I put them on just to take this photo my arms were sweating so I might start using those (if I can remember lol)!  I have a whole set of resistance bands that I no longer use.. These were required when I was doing Body Revolution but now they're collecting dust!!  Just like the band I'm wearing around my feet in the picture!  I think I used that twice which is about the same amount of times that I've used that ab roller!!

What I'm Using

Fitness essentials for my pull-up & tricep goals!

Even though I'm all about that gym life instead of that home-workout life lol I still workout at home to help me towards my fitness goals!  The very top picture shows most of the tools I use (I forgot to include my medicine ball, bar, & my DVDs).  The tools I use the most at home is my jump rope, pull-up bar, Lebert bars (that I got for Christmas:), & my running shoes!  Out of those items I just mentioned the only true fitness essential in my opinion is running shoes!  If you have have a desire and are willing to do what it takes to live a fit and healthy lifestyle all you need is a good pair of shoes!  You can use your body weight to increase muscles (& we'll talk more about that soon)!

My sore life fitness essentials!

Whether you workout at home or at the gym, if you're going hard you are going to get sore!!  Most of the time I just suck it up and deal with the soreness but there are times I need help so I keep the items pictured above for those times!  I do the best that I can to prevent or minimize soreness by getting rest, stretching and using items like my wrist wraps during exercises that use my problem areas (i.e. my right wrist).

Yes these are fitness essentials for me lol!

Another fitness essential (& I mean essential) for me are my graphic shirts!!  I HAVE to wear a graphic shirt whenever I workout.. Okay I'm exaggerating a little but I wear a graphic shirt 99% of the time.  And what's crazier is that although I have enough graphic workout shirts to wear once a month I tend to wear the same few (based on my mood) lol!  I keep inspiration all around me anyway so I think that's why I love wearing a graphic shirt.  I'm not telling you it is necessary but it is an essential for me:)

Here's the reality on fitness essentials: You can purchase every gadget, top of the line equipment, or the best running shoes but the truth is none of these things will help you on your fitness journey unless you do the work.  What are your fitness essentials?

#WorkoutWednesday

Seasoned with Grace,

QueenZadia

But WHY?!

We're in the second month of the year now and before we know it, we'll be in the six month of the year!  If you made resolutions or if you have any goals for the year are you still working towards those goal or have you already lost steam?  Are you as passionate about them like you were at the beginning of the year or when you first made the goal?

My gym has been encouraging us for almost two months now to focus on our 'why' and make sure our 'why' is strong enough.  My former personal trainer (in my head lol), Jillian Michaels said 'if your why is strong enough you can overcome any how'!  So I'm asking is your 'why' strong enough?!

There is one thing in common in the above three pictures of myself.  I made a goal to lose weight because I really wanted to lose weight!  I'm smiling so hard in these pics because I did lose some weight!!  However all three times (the years ranging from 2009-2011) I gained the weight I loss back and in some cases I gained more weight back!  The one thing in common was my 'why' (that I reeeeaaaallly wanted to lose weight) wasn't strong enough - it was plain old weak!  I mean there are a lot of people who want to lose weight!  If you would have asked me during those times 'why' I  really wanted to lose weight I might have responded with, 'I want to fit into my clothes' or something like that but that's not even strong enough because at the end of the day I could have bought  bigger clothes!  A generic 'why' is like responding to your child with 'because I said so' lol!  You know they are going to keep asking 'but why mommy'!!  I did not dig deep enough.

With any goal you set, make sure you dig deep and make your why strong.  It has to be authentic and personal for you!  Did you make a goal to go back to school?  Why do you want to go back to school?  That 'why' has to be so strong that when classes starts getting harder or when you can't really afford to just go to school or when the schedule is difficult to maintain that you will keep going!  You will remember why you started and press on.  Your 'why' for this goal shouldn't just be 'I want to make more money'.  There are plenty of ways to make more money.. but why do you want to make your money?!  It shouldn't just be 'I want to better myself' I mean who doesn't want to better themselves?!  Make sure your 'why' is personal, specific, and strong!

'I don't understand myself, for I want to do what is right, but I don't do it...' - Romans 7:15, NLT

Even when your why is strong, be prepared to fight for what you desire.  Goals require change and let's face it, most of us do not like change!  Goals also require discipline and that word alone makes a lot of us cringe!  A strong 'why' will help you in your battle.  When I started this blog my 'why' was crystal clear however I have not been consistent with posting.  I've had to revisit my 'why' and remember why I even started this!  So now, when I see that only 25 people read a particular post instead of getting discouraged and not posting I will write on because my 'why' is not attached to numbers.  Make sure you revisit your 'why' and revise it if necessary.   When things get difficult or when you don't think you are making progress go back and focus on your 'why'!  If your 'why' is strong enough you should be reenergized to keep moving forward!

Whatever your goal is (health, entrepreneurship, making more money, going back to school, being a better parent/spouse/person) make sure your 'why' is strong!

#MotivationMonday

Seasoned with Grace,

QueenZadia

Beat Post Holiday Blues

Winter break has come to an end which means all of the time I've been spending with my sons is over for a while...  All of my Christmas decorations that made my home brighter are down.  I'm literally looking at my muffin top hanging over my pants so reality has set in of how much fun I've been having during the holidays... The most wonderful time of the year is over!!! *sighs*  I've been wondering why I've been feeling down since the new year!  It's like I knew all of this was coming to an end and I wasn't looking forward to it so I diagnosed myself with post holidays blues!  What's crazy is I thought I came up with that term then I googled it to see this is real.  I was so surprised to find so many articles!  I had never experienced this before...

As the new year approached I noticed myself getting very anxious about winter break ending. At first I didn't think anything of it but the feeling started to get overwhelming!  I kept saying why am I feeling so down.. is it because the reality of me not eating healthy is showing in my belly or is it because I no longer have my mother or father here with me, is it because the house will be empty again during the day?!  I'm not positive as to why I'm experiencing this for the first time but I am positive that I will beat the post holiday blues!!  How will I do that you ask?  By the only way I know how to beat anything- through the Word of God!

This is the very day God acted- let's celebrate and be festive! 

(Psalms 118:24, MSG)

The fact of the matter is the most wonderful time of the year is the whole year.  Every single day is a wonderful day!  We don't need a special holiday or a special occasion to be merry.  It is up to us to put the extra in the ordinary!  It is up to us to put the special in any occasion.  It is our choice.  I'm choosing to enjoy today, to celebrate today, and to be merry TODAY.

Choose to enjoy TODAY!

I know the Lord is always with me. I will not be shaken, for He is right beside me. No wonder my heart is glad, and I rejoice. (Psalm 16:8, 9 NLT)

I love having family over and during the winter break my house was never empty!  I had so many sleepovers...  But the blessing is that God is ALWAYS with me!  I don't have to fell lonely when I'm alone.  Anyone who knows me knows how important family is to me..  I've often made the mistake of putting my family before God and even trying to find joy in my family.  The only certain person in our lives is our Heavenly Father.  He alone can make our hearts glad.  We can overcome any fear, hurt, challenge because He is right with us.

For we are God's masterpiece. He has created us anew in Christ Jesus, so we can do the good things he planned for us long ago. (Ephesians 2:10, NLT)

Get up and get to doing what God called you to do!  Refocus on your vision, your goals, your dreams that God has given you.  This year I wasn't going to do a vision board because my theme is simple, "Serve Others More' and I had that printed out back in November.  But yesterday I started cutting out goals from magazines to add to my vision journal then decided to go ahead and do a vision board.  You have to take some kind of action to beat any type of blues!  In most cases, when you do something for someone else you forget about being down!!  God did not create us so that we can be happy and accomplish personal goals for ourselves.. He created us to serve!  Are you doing the good things He planned for you? It's not too late to set goals or to change up your goals!  When you're setting your goals remember Philippians 2:4: Don't look out only for your own interests, but take an interest in others too. 

Items I cut for my vision journal and 2015 vision board.

I used this template found here for my 2015 goals. I love this format

I don't want to downplay depression because based on the suicide rate I know it's very real.  If you need to, seek professional help {here is the National Suicide Prevention line phone number:  1-800-273-TALK (8255)}.  In the meantime replace the lies with the truth of God's Word.  You can overcome anything relying on the promises of God!

Seasoned with Grace,

QueenZadia

Happy New Year!

I don't know about all of you but I can use a new chapter, a new beginning, and/or a fresh start and this is all wrapped up in the start of a new year!  Hello 2015!!  There are many people who knock others who choose to make a change at the beginning of the year but I find it is a great time to make a change.  A new year just symbolizes change so why not?!

2014 was a year of g-r-o-w-t-h for me and my family!  We had so many challenges (many brought on by bad decisions) but I can't even complain.  As I reflect on all of the trials, the issues, and even my dad passing away all I can say is Thank YOU Father!  Thank YOU for shaping me, molding me, and growing me.  I'm so grateful.  2014 reminded me once again that living life on purpose is what I should aim to do every single day.

My vision for 2015 is a simple one and has everything to do with having a heart to serve.  In fact, my theme is Serve Others More!  One of the many things I learned in 2014 is that when you give out of need or when you help someone when you need help or encourage someone when you're down it blesses you!  The best way I can describe it is to use President Obama quote: "The best way to not feel hopeless is to get up and do something. Don't wait for good things to happen to you. If you go out and make good things happen, you will fill the world with hope, you will fill yourself with hope."  

What are your goals this year?  All of us want to live our best life; full of health and wealth!  I challenge you to not focus all of your attention on yourself and your family.  When we walk in the purpose of God, it's not about us anyway!  Let's be intentional about serving because that is what we are called to do.  I want to hear God say, "Well done, thy good and faithful servant" and I'm sure you want to hear Him say that as well.

Happy New Year from my family to yours.

“What you are doing I cannot do, what I’m doing you cannot do, but together we are doing something beautiful for God, and this is the greatness of God’s love for us...

-Mother Teresa, From Where There is Love, There is God

Seasoned with Grace,

QueenZadia

Give Jesus Your Heart for Christmas

Merry Christmas Everyone!

It's been a while but I wanted to check in on my favorite holiday to wish you all a Merry Christmas and  share with you what Jesus wants from all of us- our heart!  Last week I hosted a #heartofgold Christmas party for my family where the theme was all about giving Jesus our heart.   I asked them what can we give Jesus for Christmas that He will value.  The kids said we can give love, praise, (and I can't remember the rest) then a grown up who read my sign said our heart:)  Does Jesus have your heart?

You might be saying, 'I'm saved' already but does Jesus really have your heart?  This is the question I've been using to examine my relationship with Jesus.  I don't want to be in the category of Isaiah 29:13 - The Lord said, "These people claim to worship me, but their hearts are somewhere else.  Their religion is nothing but human rules and traditions, which they have simply memorized" (GNB).  My God, I do not want to be 'those people' and I'm sure you don't want to be 'those people'!  Let's make sure Jesus is our Lord and Savior, not our religion.  This can only happen if He has our hearts!

Jesus is my Savior, not my religion!

Wherever your treasure is, there the desires of your heart will also be.  - Matthew 6:21

God desires our heart.  If He has our heart we will pursue Him and His purpose for our lives.  What do you find yourself constantly thinking about?  Does the things of this world consume your thoughts?  I often read Romans 12:2 because it reminds me to not be like the world and allow God to transform my thoughts.  The crazy thing about being consumed with our desires or the cares of this world is that if we make Jesus Lord, He will give us our desires!!  All we have to do is put our desires in the right place.. after God!    

Take delight in the Lord, and He will give you your hearts desires. - Psalm 37:4

A Heart Given to Jesus

When Jesus has our heart our lives will show it.  He will be our priority.  We will seek Him first in every area of our lives.  Every decision will be based on His Word and Will for our lives.  We will love Him and love others.  We will tell others about Jesus.  We will serve others.  This doesn't mean we will be perfect but a heart that is chasing God doesn't need to be perfect.  He uses our flaws, our issues, our mistakes and anything else that may seem negative for His glory.  A heart for God wants to please Him, not people.  Giving Jesus our heart is not about going to church and doing all the things religious people say we should do (I'm not saying you shouldn't go to church).  Giving Jesus our heart is saying I yield my will to Your will.  

The kids played the game 'Give Jesus Your Heart' at the party <3

Jesus is the best Gift!!  Giving our heart to Him is the best gift we can give!

God so loved the world that He gave Jesus to us!  I pray that we truly give our hearts to Him.   "Each of us is an Innkeeper who decides if there is room for Jesus" - Neal A. Maxwell

Merry Christmas from my family to yours.

Seasoned with Grace,

QueenZadia