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Making Mistakes

For so much of my life I was afraid to make mistakes.

Afraid to look dumb.

Afraid to not know the right answer.

But since becoming an entrepreneur I realized that I just have to put myself out there and when I make mistakes, I make sure I learn from them.

It's a tough lesson for the lifelong perfectionist. It gets easier as I go because I put myself out there which gives me more opportunities. So it’s basically a numbers game.

For years I was trying to give 100%. I would work, learn, try, analyze, yada-yada, until I finally put it away because it “wasn’t good enough” or I put it out there and it was a win. I would guess, looking back, that I threw away about 95% of my great ideas and work only putting out there about 5%. The 5% was my best work, but even after feeling successful I found flaws and ways to improve it.

As time went by and I saw how others were just pumping out content and products and ideas I realized that I had just as many, if not more great ideas. But I didn’t put them out there. I was too worried about getting it just right.

Putting yourself out there is HARD.

Allowing others to see your work is SCARY.

Getting out of your comfort zone is UNCOMFORTABLE.

But it gets easier.......And it builds Strength........ And Confidence......... And Grace.

Back to the numbers game, I learned to play the odds with my offerings. I get an idea, I create something, I offer it and it is a big hit! Or it is a big flop. But it is out there. Then I get another idea. And I create another something. And I offer it. Over and over again. Increasing my odds of success by a whole lot. Also, increasing my odds of a flop.

But creating flops is part of creating success. From the flops I find more details I need to focus on. I learn where more problems tend to linger. I gain more confidence. I gain a broader perspective.

Another big “AHA” I found is to surround myself with others who seem to be fearless.

They probably are not fearless, just full of passion and Ideas. They may see me as fearless. We are each others catalyst.

Stop being afraid. That is my point here. No-- Stop letting fear win. Use the fear to push you through and get you to that scary place. Once you are there, the fear is conquered. And you gain even more strength.

My silly secret when I am struggling with the fear of making a mistake—-I just look ahead to the future as if I am on TV with a famous talk show host and we are looking back at my blooper reel. You don’t get on that show until you make it and EVERYONE who makes it has a blooper reel.

Detox Basics

Info to keep in mind...

The word Detox is all over the place right now. Dr. Oz has talked about the benefits of
detoxifying the body. It seems like everyone has a new detox product on the market these days. Do we really need to detox? What are we detoxing, anyway?

Toxins are everywhere. From pollutions to poisons to stress, they are all toxic to the
body. The good news is that our bodies can handle it; well unless it gets overloaded.

Your body is constantly cleaning itself using your vital systems and organs such as the liver, the colon, and the kidneys. These important organs do a great job of protecting our body by filtering and disposing of the bad stuff and keeping the good stuff for our health. If we live a life that is not highly exposed to toxins then these organs do a fine job on their own our whole life.

But most of us are exposed to so many toxins that we overload our natural
defenses and they get bogged down. With enough rest and time they will catch up, but most of us live in a fast-paced world and want to hurry that process along. Ironically, that fast pace is probably what is causing the bog down.

There are many things we can do daily to keep our bodies flushing out the toxins
regularly. Drinking plenty of clean water, getting plenty of rest and sleep, moving our bodies to stimulate our bodies systems, chewing food longer, breathing slower and through our nose, and the list goes on. Being aware of all that goes into our bodies is important but many times not considered. We are surrounded by cleaning chemicals that we use to clean our body, our homes, our clothes and our offices. We put chemicals on our lawns, in our homes, in our cars, on our farms, in our food products and packaging and on and on. Then we have the constant stresses in our lives. Work, kids, relationships, reality TV, traffic, money, scheduling, weather, etc. So what do we need to do, the basics to controlling all these toxins?

Start with simple steps such as drinking water first thing in the morning. Your body is working hard while you sleep rebuilding, building defenses and cleansing. Drinking a large glass of water first thing in the morning will start you off replenished rather than depleted. Next, think about your breathing. Each breath should be slow and even and using your nose. Your nose is your body's air filter and humidifier. Effective breathing, meaning even and slow breaths, calms the body and the mind. Filling the lungs with air is a great energy booster and exhaling completely is a great way to expel toxins. Do you remember biology and how the lungs and the heart work to oxygenate the body and clean the blood?

Eating clean foods is a great way to give your body nutrients without making it work hard. Eating a packaged food filled with artificial colors, flavors, and preservatives puts a lot of strain on your digestive system and doesn't result in much, if any, nutrients for your body. Getting active, like walking or exercising, gets those systems moving and doing their jobs. Have you noticed that your nose will run a little more after a quick sprint up some stairs? Your body is cleaning out some toxins. For those who suffer with constipation, you may have noticed that moving your body, like dancing or walking or yoga will help get things moving. Your body is filled with cleansing systems, be sure they are functioning.

My July Express Detox Workshop was a great success with lots of folks losing a few pounds, a few inches from their waistline, and overall feeling better. If you would like to attend the next Express Detox Workshop click here to register.


Of course, before you start any detox or new diet, be sure to check with your trusted physician first. you can email me any questions you have or ask on my Facebook Page here.

Call me when you are ready to Simplify Your Health.

Missy

Some simple detox tips:

1-Plan at least 3 hours to shop, chop, and prepare foods for the detox period

2-Fill a giant pitcher or jug full of water, ice, lemons and/or cucumbers and drink it all daylong.

3-Eat protein foods (hard boiled eggs or grilled clean meat portions, nuts, or beans) if you feel really hungry

4-Move slower; walk instead of run, yoga instead of Zumba, slow circuit weight training over pushing hard.

5-Stop eating after dinner and only drink water

6-Go to bed early and take naps when you can squeeze them in.

7-Continue to take your multi-vitamin with food.

My Passion

Do you ever get a surprise gift—out of the blue—for no apparent reason?

I love that!  But my version of a little gift may be different than yours.

About once a month I am asked to speak at an event about health and fitness.  This is such a gift to me.  I am not great at taking compliments.  Direct compliments are difficult for me to accept.  But when someone asks me to speak about what I am passionate about, I take that as the ultimate compliment.  I feel honored that I am the one they chose to speak about a subject that fills me with passion.  

 I am a not-so-shy introvert.  That may sound weird, but what I mean by that is that I am not shy, but I prefer my own space and get drained when I am in crowds like parties, or events.  I feel like I have to be “on” the whole time trying to be pleasant and interactive with others but really, I just want to talk to a couple people I know and leave.

But when I am speaking in front of a group, I feel so alive!

I am a control freak about pretty much everything; I think that may be part of the introvert in me. But when I am speaking to a group, I feel in control and in my world.  I love to see the faces looking back at me engaged in my stories and words. I love to see their emotions on their faces as I speak words that they can relate to in their world. I feel connected to my audience.  I feel inspired while I inspire them.

My inspiration may not be life changing or even memorable very long after my words stop.  But I love the idea that I create a ripple by telling my story or teaching my passion.  I hope that my passion is contagious.  When others speak or live their passion, I get fueled with excitement and a feeling of boundlessness.  It is fuel for my own passion.

I love when people tell me that they remembered a story I told once and that helped them through something recent.  These are the best surprise gifts.

What is your passion?  What do you get excited about?  We are all creative in our own ways and sometimes we don't even realize it.

Here is a gift I think you will enjoy.  If you have already read this, I think you should read it again. really dig in and get to know yourself.

My favorite advice to give is when I tell people they need to romance themselves--like a young man courting his princess.  Be giving and caring to YOURSELF. Because you 100% Deserve it!

Download the eBook here and start a romance with yourself today!

Should I try Yoga?

And what kind of yoga should I try?

Are you curious about yoga? I love yoga, but I have to admit, that it wasn't that many years ago that I wasn't really sure what exactly yoga entailed. I saw pictures of skinny, hippie looking people with folded up legs saying ommmmmmmm with candles lit in the background. I remember the first yoga class I took and how I felt like I stuck out as the non-yogi in the class. I wore sneakers, not sandals, I wore workout shorts, not yoga pants and I didn't even own a yoga mat.

Well, I made it through the class and mostly enjoyed it. But I only went back for two or three more classes. It just didn't feel like my thing. I tried again a few more times over the next few years and just 4 years after that first uncomfortable class, I was taking my yoga teacher training class. My point? Try again, if it doesn't feel right. Find the class that feels right. And if after you try several types of yoga and different teacher you still don't love it; then don't do yoga. I won't be hurt.

I have tried a dozen different kick boxing classes and I did not feel right in any of them, it just isn't my thing. But I knew so many people who just knew I would love their class....nope, I tried it but I just don't have the coordination to punch and kick.

Many people ask me what type of yoga I teach or how hard my yoga class is. I am trained in Hatha Yoga, which is the most widely practiced yoga practice in the West, and is based on the breath. My classes start with a simple warm up, followed by 3-5 sun salutations then I run through some beginner level sequences. I like to start with standing poses, followed by floor poses from the table position (on hands and knees). I continue to prone poses followed by seated poses then end with supine poses. I end my classes with stage-by-stage relaxation calming the entire body so my students leave relaxed, refreshed and less stressed.

I find that people unfamiliar with yoga see it in one of two ways; as a stretching class or as a contortionist contest. It is more like a stretching class but the stretches and poses have specific functions that I explain to my students. I can lead with poses focusing on strengthening lower back muscles, or improving digestions, or increasing sex drive, or reducing allergies and sinus ailments. Yoga is a hygienic practice, meaning it is a way of healing and strengthening the body’s systems so they are more efficient and effective.

I keep my classes in the beginner level for two main reasons. 1. I want to avoid intimidation and fear of yoga for my students. 2. I feel that no matter your level of fitness or yogic ability you can benefit from a relaxing, beginner level yoga class.

Most generalized information about yoga is referring to Hatha Yoga. The word Hatha is derived from the two root words Ha=sun and Tha=moon referring to the left and right nostrils respectively. Breathing through the nose is considered harmonizing and balanced like the sun and the moon, positive and negative.

If you are interested in trying a yoga class, or if you tried yoga and it just didn’t feel right, my advice for you is to try it again. Every class is different, and every yoga teacher is different. If you can, talk to the yoga teacher before taking the class and ask what level the class is, how quickly the poses transition and how long the class is.

Here are a few more tips for your first yoga class:

  1. Bring a large towel and/or a yoga mat
  2. Find a spot up front close to the teacher
  3. Go to the bathroom before class starts, even if you think you don't have to go
  4. Go on an empty stomach, at 1 1/2 to 2 hours after your last meal
  5. Drink plenty of water after your class.
  6. Most important, be sure to clear it with your physician before taking any fitness class

**One more thing- be sure to tell you teacher you are new to yoga and speak up if you have any questions .

I would love to hear about your first yoga class experience. Please comment below.

Missy Martin

Do you need a gym membership?


Do you think you can get a fit body or lose weight if you don’t have a gym membership or a home gym? I think one of the best ways to get fit is with body weight training. It takes focus and discipline to use your body as resistance. I love that body weight training requires stabilizing your muscles to help you maintain your balance and form.  And this tightens your core!  Woohoo for a flatter tummy!

Using exercise machines is great for beginners because the machines are created to support your body and the weight you are moving. Free weights require more stabilizing muscles, but there are more chances for injuries to the weaker muscles when you are lifting higher weights. Using your body as resistance, like doing pushups or squats, directs the focus on specific muscles for strength and engages smaller muscles for balance and correct form.

Some of my favorite exercises are body weight exercises. Running, dancing, walking, burpees, jumping jacks, are all great aerobic workouts. Pushups, lunges, squats, crunches and leg extensions are all great resistance exercises. Alternate between aerobic and resistance exercise for a great circuit routine.  Are you ready to give this a try?

Are you ready? Try this...

First, write a list of 4 exercise per muscle group plus 4 aerobic exercises and use a deck of cards to determine the exercise and quantity. Flip a card and do the number the card is and the exercise the suit is. 10 of hearts is 10 x lunges. After 52 cards you will definitely be sweating and building muscles!!

    Flip a card and do the number the card is and the exercise the suit is. 10 of hearts is 10 x lunges. After 52 cards you will definitely be sweating and building muscles!!

LEG WORKOUT WITH CARDIO

  • clubs=squats
  • hearts=lunges
  • spades=high jumps
  • diamonds=calf raises

UPPER BODY WITH CARDIO

  • clubs=jumping jacks
  • hearts=push ups
  • spades=mountain climbers
  • diamonds=burpees with 1-5 push-ups

 This is a great workout for kids, adults, & teens.  Take a deck of cards with you when you travel to keep up with your exercise routine.  You may even want to exchange a week of your regular exercise with the card workout just to change things up a little bit.

Good luck, and I hope you enjoy my tip.​

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The Importance of a Workout Buddy


We all know the importance of exercise, but finding the motivation is tough. Some common excuses I hear for not exercising are:

  1. Not enough time 
  2. No gym membership
  3. I will do it tomorrow
  4. I don’t know what to do
  5. I can’t afford a personal trainer or classes

All of those excuses are easy to use when you use them on yourself. But if someone is depending on you to workout with, they are just bad excuses.

Solution? Get a workout buddy! Find a friend or relative and make plans to be active together.

Why not learn a sport or activity together? Try a class at your gym together. Walk the walking trail together, do a workout video in your living room together.

Plan a month of workouts together and mark you calendar. People who workout with a buddy are a lot less likely to miss workouts. And another bonus is that it is good for your relationship too! Exercising with others is a social experience also. Maybe you walk around the block with your neighbor on Mondays and Wednesdays after work. You are getting exercise, fresh air, sunshine, and companionship! What a great way to reduce stress and feel great!! Or you can try a fitness class at the gym with a coworker. 3 days a week at lunch you get to try something new, get fit and grow your friendship!!

Next week I will tell you about getting a great workout without any equipment​, without a gym membership and for no cost.

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Olive Oil

Fats and oils have gotten a bad rap for several decades. Olive oil is high in monounsaturated fats, vitamin E and antioxidant phenolic phytonutrients. Yellow-colored oils are rich in beta-carotene and have a fruity flavor. Green-colored oils are rich in chlorophyll and poly phenolic compounds that provides antioxidants.
Here are some basics about Olive oil:

Storage - Store in a darkly tinted container in a cool dark location. You can extend the life of olive oil by storing in the refrigerator after opening.

Preparation - No preparation needing. Use at room temperature to top foods, or use for sautéing or roasting.

Cooking - Heating the oil does reduce nutritional value and heating at very high heat may cause toxicity.

*Tip Olive oil is full of calories avoid consuming more than about 2-3 tablespoons per day.

Olive oil Recipe

Mediterranean dressing

1cup extra virgin olive oil
1/3 fresh lemon juice
4-5 cloves of garlic
Sea salt and pepper to taste

Press and chop garlic and let sit for 5 minutes
Whisk lemon juice, garlic, sea salt and pepper
Slowly pour in the olive oil and whisk into a creamy dressing. The slower you add the oil and the faster you whisk, the thicker the dressing.
Store in refrigerator then allow to come to room temperature before serving.

Forgiveness

From December 2012

I love yoga. I love eating vegetables and trying new healthy recipes. I love a great workout and working up a sweat. It is important to me that I make sure my family is healthy and happy and my home is clean and organized.

If you need advice about how to eat healthier; I am the person to ask. If you want encouragement and motivation to meet your health goals; give me a call, I will be your cheerleader and coach. If you are stressed out and overwhelmed with life, I bet I can calm you with my yoga or breathing exercises.

I love what I do!

I love how it works!

But I don't always follow my own advice.

I have a 2 pound bag of M&M's I keep on my dresser in the bedroom. My whole family knows it is there and that it is MINE! I snack from it a couple times a day sometimes, and other times I may go weeks without a dip into that tempting bag of chocolate yumminess. I teach yoga 2-3 days during the week, but I don't always practice on my own. I have great advice to keeping a tight budget, an organized house and the kids happy and healthy. But my house is a mess right now and my budget isn't exactly balanced. Sometimes I skip breakfast or only drink coffee in the morning. Sometimes I pick up a 10 pack of tacos from Taco Bell for a quick dinner on a lazy night.

What is my point? My point is, that I don't judge my friends, my clients, or strangers when it comes to health. But you can judge me. I do not follow all of my eating rules all the time. I do not work out every single day. I feel guilty when I eat 2 servings of dessert and I know I will feel sick from it later. But I make mistakes, I get tempted and I lose my discipline. Want to know what else I do? I FORGIVE myself for it EVERY TIME! I know that if I feel guilty, if my temptation wins, that I am still focused on my health. If I wasn't, I would NOT feel guilty. So what advice does this imperfect trainer have for you?

Forgive yourself.             Don't deprive yourself.                Enjoy being healthy; it feels good........

...............And so does a warm brownie sundae with whipped cream and nuts on top.

No More Seaonal Allergies

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For most of my life I have suffered from seasonal allergies.  I tried daily over the counter allergy medications and prescription allergy medications and many times, I just suffered through by carrying a box of tissue and apologies for all of my sneezing.  About 3 years ago I began to regularly practice yoga.  I continued to take an over the counter allergy medicine because that was part of my daily routine.  Around the same time I decided to double my vegetable intake.  My bottle of allergy medication ran out and I forgot to buy more.  Next thing I knew, a month had gone by with no allergies and no allergy medication.  I didn't praise yoga and the better diet at first, I assumed my allergens were just not "in season".  Then another month and another month go by-still no allergies.  After looking back over the last 3 years I realize that I have only been sick or had allergies a couple of times and those times were when my time was spent stressed, worried, and my diet and yoga practice were the first things I sacrificed.  Many would say the stress caused my allergies and my illness, but I am sure it was yoga and a healthy diet that kept me at the peak of my health and when I slacked off in those areas of my life, so the stress and illness were able to get to me.  A regular exercise routine is defender against stress and illness.  Eating healthy foods and avoiding toxins and chemicals as much as possible also build my defenses against stress and illness.  There will always be things that are not good for you no matter your environment, but reducing the ones that are the most harmful or the easiest to avoid is how I choose to fight off illness and stress.  It is always easier to avoid problems than to deal with and fix problems that could have been avoided.

Food of the day: GARLIC

Garlic has been used for centuries and is available year round. I love that it needs no refrigeration and lasts about a month. This plant is a delicious addition to many dishes with its unique taste and smell. Garlic is an excellent source of Manganese, B6, and Vitamin C along with many other healthy nutrients. Garlic promotes antioxidant activity and is a great antibacterial and antiviral. Garlic is an amazing food to improve our health along with the flavor of our meals.

Here are some basics about Garlic:

Storage - Store fresh garlic loosely in a cool, dark location; refrigerated garlic may soften and sprout and become bitter.

Preparation - Separate garlic into the individual cloves by gently pressing on the whole garlic with your palm or flat object to pop out the individual bulbs. Smash the bulb under the back part of the knife to loosen the skin. Peel off the excess skin to the smooth bulbs underneath. Slice or chop per your recipe.

Cooking - Garlic's antiviral and antibacterial properties are best when eaten raw. You can add at the end of the cooking or top foods with raw garlic. Most prefer garlic cooked, but adding at the last bit of cooking increases both the flavor and nutritional benefits.

Recipe - Spicy Guacamole

*Tip After cutting garlic, allow it to sit for about 5 minutes to allow the health-promoting allicin to form.

Spicy Guacamole

2 cloves of pressed garlic
2 medium mashed avocados
1 small diced tomato
1/4 cup chopped onion (red)
Lime juice
1/2 tsp cumin
cayenne and sea salt to taste

Blend together and serve immediatelyServe with crudités, crackers or tortilla chips. Also a great topping for burgers, sandwiches and soups