Morning Meditation

Morning Meditation

BY MADISYN TAYLOR The first moments of the day, before our mind is fully awake, can be a wonderful time for meditation. Just before the coming of the pale rays of dawn, Mother Nature exists in a state of flux. Earth's energy is stable, free of the disordered vibrations that are a by-product of humanity's comings and goings. In these first moments of the day, when the sun's golden light is only just peeking over the horizon, our animal mind remains in the land of slumber though we ourselves are awake. Deep sleep has washed away the impurities of existence that accumulated within us, so our mental, physical, and emotional potential are heightened. To meditate in this peaceful yet energetically charged in-between time is to connect with the divine in an extremely intimate fashion. We discover a new kinship with the universal life force during morning meditations because our awareness becomes a mirror for earthly consciousness--we wake as the world wakes, quietly embracing the joy of being and setting the tone for a serene, fulfilling day. In the first glorious glow of morning, the light, air, and energy flowing around us speak in hushed tones of the activity to come. While we recognize that another day of being means becoming once again immersed in the challenges of action and reaction, we also understand that we can draw upon the unique energetic qualities of daybreak for comfort, creativity, and vigor. There is bliss in the simple knowledge that we have been given the gift of another day of existence. We are inspired by sights and sounds of the sun's gentle ascension. Birds serenade the luminosity, which grows richer by the minute. And though we may feel a residual lethargy, our vitality returns as our meditation helps us to become one with the stirring of other beings rubbing the sleep from their eyes. At the start of each day, our destiny has not yet been written, and so there is nothing we cannot do. How we choose to meditate is less important than our choice to attune ourselves to the spirit of wakefulness that travels round the world each and every day. Even the briefest moment of quiet contemplation in the muted light of the sun can put all that is yet to come into perspective. As a consequence of our daybreak reflections, our lives are imbued with the same stability, tranquility, and increased awareness that humanity has long associated with the stillness of the early morning.

Motivational Sunday 6/30

Good Luck Nataliya!!

Top 10 Ways to Invest in Yourself and Why It’s So Powerful

10/28/2015 02:04 pm ET Updated Dec 06, 2017

Investing in yourself is one of the best return on investments you can have. Whether it’s investing in learning a new skill, developing yourself personally or professionally, tapping into your creativity or hiring a coach, you need to give to yourself first before you can give to others. It is our responsibility to take the time to develop our gifts and talents, so we can best serve others. Investing in yourself is an example of self-love, you must love yourself before you can expect others to love you. 

Investing in yourself sends a powerful message to yourself and the world. The message is: 

The value and potential that I possess, is important enough to me that I’m going to give it the energy, space and time to grow and create results.

When you’re willing to say yes, and take that leap of faith and invest in yourself, the universe will provide you with amazing rewards.

I would like to share some incredible ways that you can invest in yourself - the great news is they don’t all require money.

Megan’s Top 10 Ways to Invest in Yourself 

1. Set goals. Learn how to set personal and business goals for yourself. If you’re not taking the time to set goals it’s like driving in the dark with the headlights turned off. You will not know where you’re going and you will waste precious time. Be sure to also set some time frames in which to meet them. Your goals should be SMART goals -Specific, Measurable, Attainable, Relevant and Timely.

2. Honor your intuition. You can show yourself love by trusting your gut and honoring the message that it’s sending. Listening to your intuition will allow you to make better decisions. Valuing your intuition, by not allowing the thoughts, feelings or statements of others to take away from what you know to be true is very empowering. By paying attention to how you feel, it will help you to make better, smarter and quicker decisions. I know for me personally, if I choose to ignore my gut or intuition when I feel a strong feeling about something, it almost always is a decision or action that I end up regretting. I have learned to always trust my intuition and that is what leads me in my life and business.

3. Invest time in your creativity. Our creativity doesn’t have to diminish as we get older. In fact, it is believed that the peak of creativity in most people is around 30-40 years old. (Lindaur, 1998, Marisiske &Willis, 1998) Creativity can be the catalyst in the manifestation of continual learning and lifelong activity. It allows us to be inspired, has fun and appreciates the beauty in the world.

4. Invest in building your confidence. People who know their value, have something to say and others will listen. You can invest in yourself by developing an understanding of the value that you possess and offer others. Learn to have the courage to speak your truth. The more you love yourself and own the value that you offer, the more confident you will become in sharing it with others.

5. Read educational books. Books or audio books are an awesome resource to build your knowledge and expertise in any area.

6. Attend seminars and workshops to expand your knowledge and skills in your business and/or personal life. This will also give you the opportunity to meet and interact with individuals who are like-minded.

7. Take care of your health. Eat right each day, fueling your body with nutrients. When you focus on eating organic and healthier choices, you will feel better and have more energy. I know that the unhealthy burger or cupcake gives us instant gratification, but if you’re like me, you regret it later, because you feel lousy afterward. Exercise daily. Do something every day to get moving and get your heart rate up, even, if it’s just walking the dog. Exercise gives you the energy to take on the day with confidence because of how it makes you look and feel. I have dedicated a

whole chapter in my book on health (Chapter 11) because of just how important it is to your success! 

8. Choose to be happy. Happiness is a choice. Happy people choose to focus on the positive aspects of life, rather than the negative. They are not held hostage by their circumstances. They look at all the reasons to be grateful. “Most people are about as happy as they make up their minds to be.”- Abraham Lincoln

9. Work on your bucket list. If you don’t have a bucket list, then it’s time to start one. Your bucket list is meant to be a list of everything you want to achieve, do, see, feel and experience in your life. Your list may be ongoing, but you can start by writing 100 things down. Then each month or so, make sure you’re knocking out at least, one of the items on your list.

10. Invest in a coach. A coach can assist you in putting all of these strategies into action. A coach is your partner in success. It is their job to assist you in creating and implementing your success plan, so you can become the best that you can be.

I can promise this: When you invest in yourself, a world of opportunities will open up for you. And, if you have a business where you sell your services, you must know that no one will invest in you until you invest in yourself first. 

Investing in yourself emotionally, physically, spiritually and financially, will allow you to become the best version of yourself. When you are the best version of yourself, you will be an attraction magnet to others! 

Please share which of the 10 tips listed above you plan to implement this week...I would love to hear from you!

Stuck in the mud...

Stuck in the Mud
BY MADISYN TAYLOR


Pain can serve as one of life's great teachers, but it's vital to move through it and not become stuck.

Pain comes and it goes. It is just one component to the grand cycle of life. And when experienced as such, pain can serve as an important teacher. It is when we get stuck in our pain that it becomes detrimental to our well-being and development. If you notice that you feel closed-off, resentful, heavy-hearted, or that you try very hard to avoid being hurt again, there may be a part of you that is still stuck in pain.


We can get stuck in our pain for many reasons. As children, it was natural for us to cry, throw a tantrum, and let the experience move through us. By fully feeling our pain in this way, our emotions would wash us clean, leaving us open and available to new experiences. With age, though, we might have determined that expressing emotion was no longer appropriate, and so we developed a variety of coping strategies to deal with our discomfort. We may have learned to stuff our feelings down or to run away from them. Perhaps we began thinking that staying closed and unwilling to try new things would keep us safe from heartbreak, safe from rejection, and safe from failure. We may have even gotten so used to being in pain that the thought of being without it scares us. But, if we continue to hold onto it longer than necessary, we are expending a lot of energy that could instead be channeled into making our life experiences more positive.


If you notice that you are continually connecting with the same familiar patterns of pain, consider embracing your feelings and letting go of your hurt. Whether your pain is from childhood or from an experience last week, see if you can give it room to move. When it does, you will reconnect with a wonderful source of your own vital energy.






Getting Unstuck 

BY PEMA CHODRON

We all know what it's like to be triggered-- to have said something we wish we hadn't, or reacted in a way that wasn't helpful. What if there was a way to interrupt our knee-jerk responses and make a different choice? Each of us gets hooked in habitual ways of seeing the world, but how we respond to these situations will in large part determine how much peace and freedom we experience in our lives. These are the Tibetan teachings of shenpa, as taught by bestselling author and American Buddhist nun Pema Chödrön. In this course, Pema shares the liberating wisdom of an approach that she uses in her personal daily practice, along with tools for putting it to work in our own lives. The purpose of this course is to help you see the ways in which you get caught or "hooked" in habitual responses to life, and how you can learn to choose a "fresh alternative," thereby experiencing a life of freedom, joy, and true happiness.

Hero Saturday 6/29

U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, Alabama, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, North Carolina, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan. He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad.

Partner KB Warm up #3

Ping pong the following

3 reps

KB shuttle

KB single arm swing

KB clean (R/L)

KB snatch (R/L)

KB release

KB wall ball sub

Skill

KB C&J

WOD

Jag 28

Run 800 meters

28 Kettlebell swings w/53# m/70#

28 Strict Pull-ups

28 Kettlebell clean and jerk w/53 m/70# each arm

28 Strict Pull-ups

Run 800 meters

Paul's Fitness Journey

I have always enjoyed being active, whether it be hiking with my dog and wife, fishing, softball, racquetball, kayaking, running, even Yoga. In the past, I loved to run long distance, with a few marathons completed before a serious injury prevented me from continuing.

I had been seeing a personal trainer at the gym and had walked by the AMRAP Fitness part of the gym many times, seeing everyone working out. My trainer encouraged me to give it a try.

When I came to class I was greeted by a very fit, past workout buddy. She spoke so highly of everyone and of the program, I decided to give it a try.

Her words were right-on-the-mark, for looking back I see she was correct in everything she said.

Because I have sleep issues, the morning workouts are especially challenging. But afterward, the day starts out on a more positive note.

Seeing how hard everyone works in the program is an inspiration. I especially like to see how honor and respect are shown for those who have served our country.
I still have a ways to go .. I will learn to climb the ropes. Coach Ray’s program continues to motivate me, and his patience and knowledge have been of great help.

This was one of the wisest decisions I have ever made.

Thank you AMRAP Fitness & Coach Ray.

Paul~

Friday 6/28

Warm up 

Combo Activation #3

Overhead banded pull aparts 20 reps

10m OH duck walk

Toy soldiers 10m

Band pull aparts 20 reps

Walking lunge with Sampson followed by a broad jump 15m

Band walks (Lateral)

Inch worm with push up 10m 

Shuttle run 50m

Skill 

KB complex

WOD

20 minutes alternating arms

KB snatch

Clean + front squat

Press

TGD

Arm bar

TGU

Wind mill

*NFT

Thursday 6/27

Warm Up 

A- roll calves & T-spine

2x

10m toe walk 

10m heal walk

10 ring rows

B- Basic warm up

2x net climbs

15 planche push ups

15 hollow rocks

15 good mornings w/65 m/95

15 OHS 

Skill

Cycling TTB

WOD

4x

30:30

-Air bike

-Ski for calories

-TTB

GoFit

Warm Up 

A- roll calves & T-spine

2x

10m toe walk 

10m heal walk

10 ring rows

B- Basic warm up

2x net climbs

15 planche push ups

15 hollow rocks

15 good mornings w/65 m/95

15 OHS

Skill

Movement standards 

WOD

5x

30:30

-Air bike

-Ski for calories

-Box jumps

-TTB

Wheat grass

Wednesday 6/26

Warm up 

A- On floor bar over head roll out T-spine/ Soft ball roll out flexor wad 

15 OHS with 5 second pause

Banded over head shoulder circles + external rotation

B- Snatch warm up

5x

Bar on back press force the extension 

OHS with a 3 second pause

Drop snatch

Snatch technique

Power snatch

Power snatch + OHS

Drop snatch

Full snatch

Skill 

Full snatch

WOD

In 7 minutes

30 burpees over the barbell

40 jump lunges

Max reps full snatch w/95# m/135#

Tuesday 6/25

Warm up 

A- Roll out pec minor & partner Sampson with pec opener/ 30 ring rows & 15 lateral lunges

B- C&J Warm up

5x

Scarecrow rack delivery + muscle clean + tall clean + clean

Jerk footwork

Jump and land in split (hands at side/ hands at rack/ use arms/ with barbell)

C&J

Skill

Barbell complex

WOD

20 minute skill set

3 consecutive bar muscle ups

Barbell complex 

3 hang power cleans

2 push press

1 Jerk

GoFit

Warm up 

A- Roll out pec minor & partner Sampson with pec opener/ 30 ring rows & 15 lateral lunges

B- Dynamic warm up 

400m run

2x

Walking lunge Sampson stretch

Dynamic walk

Inch worm

Toy soldiers

High knees

Butt kicks

Toe walks

Heel walks

Power skip

Broad jumps

TTR x 15

Skill

Movement standards

WOD

Tabata the following

-Battle ropes

-Ski for calories

-Burpees

-Shuttle run

Monday 6/24

Warm Up 

A- roll calves & glutes

B- Dynamic warm up 

400m run

2x

Walking lunge Sampson stretch

Dynamic walk

Inch worm

Toy soldiers

High knees

Butt kicks

Toe walks

Heel walks

Power skip

Broad jumps

TTR x 15

Skill

Rowing technique

WOD

Aerobic capacity 

Row

1 minute easy

1 minute HARD

1 minute easy

2 minutes HARD

1 minute easy

3 minutes HARD

Run

1 minute easy

1 minute HARD

1 minute easy

2 minutes HARD

1 minute easy
3 minutes HARD

Motivational Sunday 6/23

7 Evidence-Based Benefits of Wheatgrass

Popping up everywhere from juice bars to health food stores, wheatgrass is the latest ingredient to enter the limelight in the world of natural health.

Wheatgrass is prepared from the freshly sprouted leaves of the common wheat plant, Triticum aestivum.

It can be grown and prepared at home or purchased in juice, powder or supplement form.

Some claim it can do everything from detoxifying the liver to improving immune function. However, many of its purported benefits have not yet been proven or studied.

This article takes a closer look at 7 of the evidence-based benefits of drinking wheatgrass.

1. High in Nutrients and Antioxidants

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Wheatgrass is an excellent source of many different vitamins and minerals. It is especially high in vitamins A, C, and E, as well as iron, magnesium, calcium and amino acids.

Of its 17 amino acids, eight are considered essential, meaning your body cannot produce them and you must obtain them from food sources (1Trusted Source).

Like all green plants, wheatgrass also consists of chlorophyll, a type of green plant pigment associated with many health benefits (2Trusted Source).

It also contains several important antioxidants, including glutathione and vitamins C and E (3Trusted Source).

Antioxidants are compounds that fight free radicals to prevent cell damage and reduce oxidative stress.

Some studies have found that antioxidants may help protect against certain conditions, such as heart disease, cancer, arthritis and neurodegenerative diseases (4Trusted Source).

In one study, wheatgrass decreased oxidative stress and improved cholesterol levels in rabbits fed a high-fat diet.

Additionally, supplementing with wheatgrass increased levels of the antioxidants glutathione and vitamin C (5Trusted Source).

Another test-tube study that evaluated the antioxidant activity of wheatgrass found it reduced oxidative damage to cells (6Trusted Source).

Given that the research on wheatgrass is limited to test-tube and animal studies, more studies are needed to determine how its antioxidants may affect humans.

SUMMARYWheatgrass is high in chlorophyll and many vitamins, minerals and amino acids. Test-tube and animal studies have found that its antioxidant content may prevent oxidative stress and cell damage.

2. May Reduce Cholesterol

Cholesterol is a waxy substance found throughout the body. While you need some cholesterol to make hormones and produce bile, too much cholesterol in your blood can block blood flow and increase your risk of heart disease.

Several animal studies have found that wheatgrass may help lower cholesterol levels.

In one study, rats with high cholesterol were given wheatgrass juice. They experienced decreased levels of total cholesterol, “bad” LDL cholesterol, and triglycerides.

Interestingly, the effects of wheatgrass were similar to those of atorvastatin, a prescription drug commonly used to treat high blood cholesterol (7Trusted Source).

Another study looked at its effects in rabbits fed a high-fat diet. After 10 weeks, supplementing with wheatgrass helped lower total cholesterol and increase “good” HDL cholesterol, compared to a control group (5Trusted Source).

Despite these promising results, further studies are needed to determine how wheatgrass supplements may affect cholesterol levels in humans.

SUMMARYSome animal studies have found that wheatgrass may help lower blood cholesterol levels, but human studies are needed.

3. Could Help Kill Cancer Cells

Thanks to its high antioxidant content, some test-tube studies have found that wheatgrass may help kill cancer cells.

According to one test-tube study, wheatgrass extract decreased the spread of mouth cancer cells by 41% (8Trusted Source).

In another test-tube study, wheatgrass induced cell death and reduced the number of leukemia cells by up to 65% within three days of treatment (9Trusted Source).

Some research indicates that wheatgrass juice may also help, when combined with traditional cancer treatment, minimize adverse effects.

One study found that wheatgrass juice decreased the risk of impaired bone marrow function, a common complication of chemotherapy, in 60 people with breast cancer (10Trusted Source).

However, there is still no evidence of the potential anti-cancer effects of wheatgrass in humans. More studies are needed to understand how it may impact cancer development in people.

SUMMARYTest-tube studies show that wheatgrass may help kill cancer cells and reduce cancer development. Also, one human study found that it may reduce complications of chemotherapy.

4. May Aid in Blood Sugar Regulation

High blood sugar can cause a wide array of symptoms, including headaches, thirst, frequent urination and fatigue.

Over time, high blood sugar can have serious consequences like nerve damage, skin infections, and vision problems.

Some animal studies have found that wheatgrass may help keep blood sugar levels under control.

In one study, giving wheatgrass to diabetic rats modified levels of certain enzymes that help lower blood sugar levels (11Trusted Source).

Another study found that treating diabetic rats with wheatgrass extract for 30 days resulted in significantly decreased blood sugar levels (12Trusted Source).

Research on wheatgrass’ effects on blood sugar is limited to animals. More studies are needed to understand how it may affect blood sugar in humans.

SUMMARYSome animal studies have found that wheatgrass may help decrease blood sugar levels, though more human studies are needed.

5. May Alleviate Inflammation

Inflammation is a normal response triggered by the immune system to protect the body against injury and infection.

However, chronic inflammation is believed to contribute to conditions like cancer, heart disease and autoimmune disorders (13Trusted Source).

Some research shows that wheatgrass and its components may help reduce inflammation.

One small study in 23 people looked at the effects of wheatgrass juice on ulcerative colitis, a disease characterized by inflammation in the large intestine.

Drinking just under 1/2 cup (100 ml) of wheatgrass juice for one month reduced disease severity and rectal bleeding in patients with ulcerative colitis (14Trusted Source).

Wheatgrass is also rich in chlorophyll, a plant pigment with powerful anti-inflammatory properties. One test-tube study showed that chlorophyll inhibited the activity of a specific protein that triggers inflammation (15Trusted Source).

Furthermore, another test-tube study found that the compounds in chlorophyll reduced inflammation in cells extracted from the arteries (16Trusted Source).

Most research is focused on certain compounds in wheatgrass or the effects of wheatgrass on a particular condition. More studies are needed to measure its potential anti-inflammatory effects on the general population.

SUMMARYOne study found that wheatgrass may help treat ulcerative colitis, an inflammatory bowel disease. Additionally, test-tube studies have found that chlorophyll, a compound found in wheatgrass, may also decrease inflammation.

6. Could Help Promote Weight Loss

Many people have started adding wheatgrass juice to their diet as a quick and convenient way to boost weight loss.

Wheatgrass contains thylakoids, which are tiny compartments found in plants that contain chlorophyll and absorb sunlight for photosynthesis.

While there is no evidence that wheatgrass itself could increase weight loss, several studies have found that supplementing with thylakoids could enhance satiety and increase weight loss.

In one small study, supplementing a high-carb meal with thylakoids intensified feelings of satiety, compared to a placebo (17Trusted Source).

Similarly, a study in rats showed that supplementing with thylakoids increased satiety by slowing down the emptying of the stomach and increasing the release of hormones that decrease hunger (18Trusted Source).

Another study found that giving thylakoids to rats on a high-fat diet resulted in decreased food intake and body weight, compared to a control group (19Trusted Source).

However, keep in mind that thylakoids can also be found in many other food sources, including green vegetables and leafy greens like spinach, kale, and lettuce.

What’s more, these studies used concentrations of thylakoids that were much greater than the concentrations typically found in wheatgrass.

There is also no research on the effects of wheatgrass on weight loss specifically. Further studies are needed to look at its effects on weight loss in humans.

SUMMARYHuman and animal studies have found that the thylakoids in wheatgrass and other green vegetables may increase satiety and weight loss.

7. Easy to Add to Your Diet

Wheatgrass is widely available in powder, juice and capsule form and can easily be found at health food shops and specialty grocery stores.

Furthermore, if you are able to grow wheatgrass at home, you can use a juicer to make your own wheatgrass juice.

Besides drinking wheatgrass juice, you can use the juice or powder to boost the nutritional content of your favorite green smoothies.

You can also mix wheatgrass juice into salad dressings, teas or other beverages.

SUMMARYWheatgrass is available as a juice, powder or supplement and can be consumed in a variety of ways. It’s quite easy to add to your diet.

Precautions and Side Effects

Wheatgrass is generally considered safe for those with celiac disease or a sensitivity to gluten. This is because only the seeds of the wheat kernel contain gluten — not the grass.

However, if you do have a sensitivity to gluten, it’s best to consult your doctor before consuming wheatgrass or stick to products that are certified gluten-free.

Wheatgrass is also very susceptible to mold if you’re growing it at home. If it has a bitter taste or shows signs of spoilage, err on the side of caution and discard it.

Finally, some people report symptoms like nausea, headaches or diarrhea after consuming wheatgrass in juice or supplement form. If you experience these or any other adverse effects, it’s best to decrease your intake.

If negative symptoms persist, consider talking to a healthcare practitioner or eliminating wheatgrass from your diet altogether.

SUMMARYWheatgrass is considered gluten-free, but special precautions should be taken if you have a gluten sensitivity. It’s also susceptible to mold growth and may cause negative symptoms in some people.

The Bottom Line

Wheatgrass and its components have been associated with many health benefits, including weight loss, decreased inflammation, lower cholesterol, and better blood sugar control.

However, research on its effects in humans is lacking, and many studies are focused solely on its specific compounds.

Although more studies are needed to confirm the benefits of wheatgrass, drinking it as part of a well-balanced diet could help provide some extra nutrients and several health benefits.