How to Stay Consistent with Health Goals Over the Weekend

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During the week, you’ve packed your lunch every day, ate all the meal prepped food you’ve cooked for the week for dinner, avoided fast food, and hit the gym three times. Now, it’s Friday and you feel ready to let loose! Then Monday morning comes along and you’ve realized you’ve regressed on your goals and start all over again. Sound familiar? The first few months of my lifestyle change I found that I wasn’t seeing the results I hoped for highly due to inconsistencies on the weekend. I’m not saying that there isn’t room for weekend indulgences. However, consistency especially at the beginning is essential to achieving your health goals. Here are my 5 best tips for remaining consistent with your health and wellness goals even on the weekend!

  • Wine over Mimosas

 

My favorite part about the weekend is Sunday Brunch. Just because you’ve started a new health goal doesn’t mean you have to deprive yourself. Instead of bottomless mimosas, opt for glasses of dry wines instead. Orange juice is high in carbohydrates and it adds up quickly. Dry wines have approximately 5-6 carbs per glass. Splurging on a few glasses won’t do as much damage to your goals.

  • Don’t Skip Breakfast

 

When I knew I was going to eat out, I used to skip breakfast to create a calorie deficit. However, what it usually did was make me so hungry that I ate two meals worth of food at the restaurant. Eating a balanced meal according to your meal plan helps to kickstart your metabolism and helps to control your appetite throughout the day.

  • Choose Healthy Indulgences 

 

Do you crave ice cream on the weekends? Choose Carb Smart Ice Cream, add a tablespoon of peanut butter and top it with Whip Cream. Now you’ve gotten your Sundae fix without damaging your health goals.

  • Stay Active

 

Use the extra time on the weekend to do active activities outside of your usual workout routine. Some of my favorites are playing some basketball or badminton. Remember to invite your friends and family members. Sharing time with others in ways that benefit your health goals is a great way to stay consistent on the weekends.

  • Everything in Moderation

 

It’s okay to eat and enjoy your favorite foods every now and then. If you’re going to a birthday dinner, choose to eat the healthy choices for your meal but have cake for dessert if you want cake. Moderation is key.

Remember that every weekend won’t be perfect and you will have setbacks. Don’t just give up on the whole day due to one unhealthy meal. Choose a healthy option for your next meal and keep going!

Do you have trouble staying on track with health goals during the weekend? What are some of your favorite tips to stay consistent? Leave comments below!

Why Birthdays Are Difficult for Creatives

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In just three days, I will be celebrating my 28th birthday. Despite all I have to be thankful for, I still find myself creeping into the birthday blues every year around April 26th. I find myself consumed with thoughts of “have I reached my maximum potential?” or “what more could I be doing?” So I’ve spent the past few weeks leading up to my birthday deeply immersing myself into activities to make me feel better about the fact that I’m not exactly where I want to be just yet. Birthdays are normally a cause for reflection and celebration but they can be difficult for the creative mind. Research shows that birthdays can cause disappointment and dissatisfaction due to not achieving expected accomplishments from the previous year. The deep reflection that particularly goes through the mind of creatives can make them wish they had done more to achieve their goals for the year.
This year I decided to make a conscious effort to combat my birthday blues using these tips:

1. Talk nice to yourself

The words you speak over yourself have power. Do not criticize yourself for what you have yet to achieve but praise yourself for what you have already accomplished. Look in the mirror and say something nice about what you see.

2. Confront your negative feelings

While you shouldn’t talk down to yourself, it is okay to acknowledge the feelings you have and why you’re feeling that way. Give yourself space to mourn over what you felt you could have done better but don’t dwell in it. Once you’ve addressed and made peace with those feelings, move forward in a more positive mindset.

3. Manage your expectations

Don’t let your expectations control you. Remember the journey that it took to get you to where you are. Reflect on how far you’ve come over the years. Realize that where you’re at now was once a goal. Let your thoughts be a motivating force that drives you to achieve more of your goals for next year.

4. Spend your birthday with the ones you love

Spending your birthday with your people you love doing an activity you love is a great way to cope with birthday depression. It also serves as a reminder of all the people who continue to root for you and your success.

Conclusion…

Creatives should avoid using their birthday as a measuring tool for success but as a celebration of life and progression. Time is one of the most valuable assets to a creative. Therefore, every day you wake up alive is not only more time but another opportunity to take a step or a leap towards reaching your goals.

I Dream of WE: Priorities, Keeping Love on Top

57D66C54-93DE-43D7-BC8F-143E986F317DOn November 26th, I started a new position as the new Nurse-in-Charge (NIC) of the Ambulatory Surgery Department (ASD) and Post Anesthesia Care Unit (PACU). This position would mean a nice pay increase (amazing right?!). However, it also meant more responsibility and longer hours. I’ve spent the majority of my more recent years in nursing working part-time. Nursing is a career where shifts and time off is never guaranteed. Therefore, I worked part-time for more flexibility in my schedule. Just over one month into the position, I am finding myself less patient and increasingly exhausted. As a newlywed, I now have to manage becoming a “boss” as well as having a happy home life. I see how easy it is to say “I’m too tired to….”. So to others who are also striving to make their marriage a priority, here are a few things that I have learned:

  1. I Miss You Like Everyday…

My husband and I have a shared google calendar that keeps us updated with what each other is doing. I schedule my work times and my on-call times into the calendar so that he always knows when I’m free. Therefore, if he suggests a date night or a weekend getaway, it alleviates me always saying…no I’m working that day or no I’m on call (which can be really frustrating being on the receiving end of that after a while). Technology can be great in that way. Also, it helps to send flirty text messages throughout the day. It doesn’t have to be long or in depth. However, receiving an “I miss you” or “I’m thinking about you” from my husband during the busy days as work keeps me going and feeling connected while we’re apart.

 

  1. Say No, No, No, No

The desire to make more money and save more money makes it easy to pack on the hours. My husband had to remind me that sometimes time is greater than money. Sometimes I have to say no to that extra shift when asked. For him, sometimes it means saying no to the XBOX live party, so he can spend time with me for a couple hours when I get home from work.

 

  1. Always Stay Gracious

Because of my vigorous work schedule, my husband often has to step in and take care of things while I’m working. Thankfully his work schedule has flexibility and allows him to do so. Whether it is trip to the grocery store or fixing something I didn’t have a chance to get to, he always seems to get things done when I’m not around. I realized how important it is to not take that for granted and to say thank you for all he does.

 

  1. Crazy in Love

This may have been the hardest thing for me learn because it doesn’t come naturally to me. Growing up in a Haitian household, where blatant displays of affection wasn’t something I was used to seeing, has made me prone to shy away from affection as well. Being crazy in love and outwardly affectionate was something I had to learn to feed one of my husband’s primary love languages.

 

  1. A Perfect Duet

I probably will never be an Xbox gamer and my husband will probably never join a book club. One thing my husband and I both share is our love for music. After church on Saturdays, we’ll spend an hour or two just playing music together, with me on the piano and him on the drums. It became something we could look forward to every week. We also like to challenge each other to a game of Wordament. Although I continue to crush him in every round (don’t tell him I said this!), it gives us an opportunity to do something together and regularly when time is limited.

I haven’t figured it all out yet. I’m still learning to balance work and keeping love on top. However, I’ve realized that every new day is an opportunity to start over and create a love that lasts until the end of time!

I Dream of We: The Honeymoon is OVER!

IMG_9603My husband and I returned from our honeymoon in Greece just in time for Thanksgiving. Most people envision the honeymoon as the newlywed couple flying off to an exotic country, exploring and catching sunrays. It was my idea to honeymoon in Greece so I was more than excited. We traveled to Athens, the capital and visited Santorini, an island off the coast of Greece. I expected to fill ourselves to the brim with a variety of delicious Greek food and be amazed by the breath taking views of the country. I expected tons of sightseeing and romance. What I did not expect was to learn…

While in Santorini, my husband and I wanted to explore the island. Unlike Athens, taxis were not readily available. Although the bus system was commonly used, the schedule was in Greek and we couldn’t understand it. My husband suggested renting an ATV or a Moped for traveling around the island. The cautious and the nurse side of me said to myself “that this doesn’t seem like the greatest idea”. The roads of Santorini were narrow and hilly, with no barriers to the cliffs and the Aegean Sea below. It was definitely NOT something I would decide to do on my own. I was actually surprised of how fearful I was.

During our search for a rental shop, we found a place that rented UTV’s, which had the same open feel of an ATV but has two seats. When the salesperson told us how much it would be to rent, my husband was ready to say never mind and leave. It was pricey and he wasn’t sure if I really felt comfortable enough to do it. I knew he would say no if I wasn’t comfortable. So I encouraged him to just live in the moment and let’s do it. I believe that this was my first marital test. As we drove along the cliff side in an open vehicle, I reflected on why this experience was so important. It taught me to support and encourage him when he feels unsure. It taught me to trust him even though it scares me.

Although I know everyday we wont be driving along the cliffs, I realize that much of life will be filled with uncertainty. There will be moments when my husband feels unsure in his leading decision and will look to me for encouragement. I realize that there will be times where I need to trust the strength that God has placed in him. We truly had the time of our lives in Greece and I’ll cherish the memories for a lifetime. Even more so, I will cherish the lessons learned.

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I Dream of We: I’m Not Ready for Marriage

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As most of you know I moved back to Maryland and started a new job this past August. During my first couple of weeks at the job, I was sent an email to sign up for the Employee Rewards Program. I was excited to see all of the free stuff and discounts I qualified for! I clicked the link in the email only to be redirected to the employee education site about phishing and email scams! It was a test and I fell for it! This was the same way I felt only weeks after getting engaged. Getting married was a scam and I fell for it!

Society paints marriage as some magical happy loving thing. Weddings have become massive parties with through the roof costs. It’s easy to get bated into it without really being ready. While you may never be “ready”, some early realizations can give you a better understanding of what you are walking into. These were some of the things I wasn’t prepared for:

Exposed

Marriage doesn’t change anything it only amplifies what’s already there. When I got engaged, I was not prepared to come face to face with my flaws. A book called Sacred Marriage by Gary Thomas, says “What marriage has done for me is hold up a mirror to my sin…” I had to take a good look into the depths of my selfishness. This was the hardest part. You have to make a decision to either continue being that way and suffer or grow. I chose growth, which is a journey that I continue on every day.

Service

When you are single, you look for someone who can bring something to the table. What can he do for me? Are his finances in order? Does he have a good job? Once he’s made it through this vetting process, we often still have a mindset of what can he do for me. I realized during my engagement that marriage has more to do with me finding ways to serve my future husband better, rather than him serving me. So I had to transform my mentality from what he can do for me to what can I do for him?

Forgiveness

If you struggle to forgive, don’t get married! Well, at least consider seeing a counselor or other professional to work on forgiveness. The best relationships require a lot of it! I wasn’t prepared for the amount of forgiveness that my relationship would require even for the little things. I also realized that forgiveness is a process that begins with the choice to forgive.

Love

I still believe in love. My fiancé and I have a great love story that’s too long to tell for the purposes of this blog. People get married for many reasons but the foundation of my reasoning will always be love. However, love is also glamourized. The process of becoming one with my fiancé has made me realize that love most of the time isn’t a feeling…it’s a choice. I’ll never forget that one time my fiancé and I were having a heated discussion about something in the car on our way home (which I can’t even remember what it was about!) We were both frustrated. He passes the turn for my house and I figured he was distracted from the discussion. I said to him sharply, “Did you mean to pass my street?”. He looked at me and said, “yes I’m going to go put gas in your car so you don’t have to worry about it in the morning” My heart melted because even though we were disagreeing and he was frustrated with me. He chose to love instead! He didn’t need me to show HIM love either to give ME love. Why is that? Our #1 source of love will always be God’s love exclusively. Only Christ can make us happy. Because Christ loved us, we can love others. My fulfillment from love doesn’t come from my fiancé but comes from being loved by God. Even when he showers me in it, it just feels like an extra added bonus! So to be married ultimately, you need to have an understanding that above all you are loved by God. When I got engaged, I had no idea what I was getting myself into. This process has not only helped me grow closer to my future husband but to Christ as well.