Tag Archives: intellegence

Taking Pride in Yourself. Taking Care of YOU. Part I – Mind

I got a lot of inspiration for this topic from my amazing mother. She didn’t say it EXACTLY like this, but she sparked the idea in my mind. When it comes to her household, whenever there’s company, she wants the house clean. Okay, let’s face it, she wants it clean regardless, but especially when there’s company. The other day, she asked me to straighten up her couch cushions. After doing so, she thanked me and made this comment: “You take care of the things you take pride in. I take a lot of pride in my home.”

And it got me thinking, we can apply that to ourselves. You take care of yourself as much as you take pride in yourself. Meaning, you put in as much effort as you deem yourself worthy of. The more work you put in day in and day out, the more pride and confidence you have in yourself.

This all boils down to every decision you make – from the food you eat, the amount of activity and exercise you do, what you read, how you choose to perceive things, you positive or negative attitude, who you surround yourself with, what you surround yourself with. All of the decisions you make, whether consciously or subconsciously, ultimately are real time proof of how much pride you subconsciously feel about yourself.

In this and my next two blog posts, I will be breaking it down into three areas in which you take care of yourself: Mind, Body, and Spirit. In each area, there are ways (whether you realize it or not) in which you fulfill a sense of pride in yourself.

Today’s topic: MIND

Your mind is an EXTREMELY powerful thing. If you can control your own mind, there’s no reason why you can’t achieve anything. The cliche phrase that you can do anything you set your mind to is absolutely correct. There is never one way to do things and there is always another path to take, even if it is a little harder. But the reason most people don’t take that more difficult road is because they are too much in their own way to overcome the barriers, limits, and obstacles that their minds have set in front of them.

In my fitness career, I will be the first to admit that I have failed myself, or rather perceived myself as a failure or failing. It took some time, but I have learned that failure is never an option. Failure is merely a CHOICE. It is something that YOU decide to settle with.

What is the definition of the word fail?

verb (used without object)
1. to fall short of success or achievement in something expected,attempted, desired, or approved
2. to be or become deficient or lacking; be insufficient or absent; fallshort
3. to lose strength or vigor; become weak
4. (of a building member, structure, machine part, etc.) to break, bend,crush, or be otherwise destroyed or made useless because of an excessive load.
5. to be unsuccessful in the performance or completion of
6. (of some expected or usual resource) to prove of no use or help to
Take a look at each and every one of those definitions. What do you recognize as common ground? Maybe the fact that none of them define the END of something. They merely define the lessening of or giving up.
Again, giving up is a choice. I can’t emphasize that enough. YOU are in control of your mind and if you continue to remind yourself that just because you did not succeed at something, the first time, the second time, the hundredth time, doesn’t mean you will never succeed.
So with that being said, how can you strengthen your mind, ultimately caring for yourself enough to realize that you are in control? Try these out:
  1. Read personal development books – they help to improve your outlook on others, on life and your outlook on YOU.
  2. Do puzzles, whether they are crosswords, Sudoku, physical puzzles. Do the ones that make you THINK. This keeps your mind sharp and on its toes, allowing you to improve critical thinking and memory.
  3. Participate in personal positive self talk – when you wake up every morning or every night before you go to bed, look yourself in the mirror and tell yourself 3-5 things that you love about yourself.
  4. Exercise. I touched on this in one of posts. Exercise is scientifically proven to enhance mood and aid in improving symptoms of anxiety and depression.
  5. Meditate. Meditation helps to clear your mind and become one with yourself, putting yourself in the present and being mindful of your surroundings.
  6. Write down your goals and keep track of progress. This helps keep your mind focused and consistent.
  7. Try to learn something new EVERY DAY. Something my grandfather taught me growing up was that a day without learning something new, is another day wasted. It doesn’t matter what you learned. Whether you learned how to bake a cookie or how to build a rocket, learn something.

As I said before, your mind is a very powerful thing and its something that you have control of. Take pride in yourself enough and take care of it.



Since this post is a week late, I will only be sharing my stats for this week:

Current Stats (as of this morning):

Weight: 120.6 lbs (54.703 kg) [⇓ from 124.6 lbs]
Waist: 67.5 cm (26.575 in) [⇓ from 69.0 cm]
Hips: 84.5 cm (33.268 in) [⇓ from 85.0 cm]
Legs: 52.0 cm each leg (20.472 in) [⇓ from 53.5 cm]
Body fat: 16.9% (20.3 lbs fat mass, 99.7 lbs lean mass)
⇒ Last week: 16.9% (21.0 lbs fat mass, 103.0 lbs lean mass)

Did I forget how to fitness? My stats are all down this week with a stable body fat percentage. Reason: this week sucked for me. It’s been my first week back to work in two months. No excuse, but it’s life and how I handled it. My meals have been off and so has been my workout schedule. Money is tight and there’s barely any food in my apartment. Life just LOVES to get in the way sometimes. But here’s the way I see things. There are a lot of POSITIVE things going on in my life right now and I am super happy with the changes. I haven’t had this positive of an outlook on where my life is in a VERY long time. It’s only January, and 2017 has already been SO good to me.

Fitness & Exercise: Good for the Brain


First things first: Happy Freaking New Year, right?!

I will be the first to tell you that I am so glad that 2016 is over. That was a rough year for me, but I’m not about to throw at you the whole “new year, new me” crap. Yes, it’s a new year, but it’s not a new me, just…. an improved me. I have so many things I want to accomplish this year and my mindset is so focused right now, it’s ridiculous.

Foremost, I plan to be more consistent on this blog and improve on it. I have a lot of learning to do, but it can be done. I know through my own experience, that blogs have been a HUGE help in terms of my fitness career. I turn to them all the time and I want to be able to share what I’ve learned to people around the world looking for the same motivation. Writing these are also a learning experience for me because I get to go more in depth in research and learn along the way as I am teaching all of you. It’s a WIN, WIN!

Speaking of learning, that’s the topic of this post. My last post revolved around how fitness and exercise has a positive impact on your mood and now I want to expand on how it helps with intellect and learning.

It’s a very simple concept, but recent studies by the University of British Columbia have shown that regular aerobic exercise (anything that increases heart rate) appears to increase the size of the hippocampus. The hippocampus is that located on each lateral (side) of the brain, and it is the area of the brain highly involved with verbal memory and learning. Not only that, but exercise also reduces insulin resistance, reduces inflammation, and stimulates the release of growth factors (chemicals in the brain responsible for the health of brain cells, growth of new blood vessels in the brain, and the survival of already existing brain cells.


Now that’s just the surface.

Exercise also indirectly improves brain functioning by improving mood (see previous post), improving sleep, and reducing stress and anxiety. I know for a fact that the gym is my outlet whenever I’m stressed or a little anxious.

Crazy, huh? So not only are you keeping your body healthy, but your cognitive function too!

See, it’s actually pretty easy to understand and that’s just in terms of exercising. Eating the right foods also helps improve brain function and improves your mood.

Now, I don’t know about you, but I feel so much better physically and mentally after a good gym session and a healthy and clean diet.

So enough of that.

My plans for 2017:


As I mentioned before, I have a lot of things I want to accomplish this year and I want to share my progress with you. Every week, I will be doing a weekly check-in (#weeklycheckin) on my Instagram. No filters, no bullshit progress photos every week. I want to be real with people. These weekly check ins will include current weight, some measurements, and current body fat percentage. The fitness journey and industry is not always peaches and cream. I want to share my progress as I work on obtaining my goals.


So here is to you fitfam! Here’s to new goals, a new mindset, and a fabulous 2017!!!!