M.E. [Me Empowered] Journal Entry Steps
Once a week, set aside one hour to focus on yourself, your dreams, your goals, your level of happiness, or perhaps your discontentment and what you can do about it. This type of journaling helps with self-awareness and provides a plan that will encourage you to pursue the things that will bring fulfillment and well-being as you trust and depend on God. It’s an action guide to filling in the voids in your life.
1: Start each session by deprogramming your thinking, stress level, and anxiety with a deep-breathing exercise (inhale for four seconds; hold for eight seconds; exhale for seven seconds).
2: Tell yourself, “This is ME Time.” This will help you focus on yourself without feeling pressure about doing it. Remember, your world won’t fall apart because you took a well-deserved pause. In fact, your world will be better because you did.
3: Enjoy your favorite beverage, soft music, a hot soaking bath, a scenic place, or a comfortable, cozy lounge chair.
4: Be still for a few moments, then begin to pray thankful prayers or sing worship songs to God.
5: After you feel relaxed and centered, make your weekly journal entry on the monthly topic.
6: For better health and overall well-being, exercise and incorporate the self-care routines every day. Make yourself accountable to you by completing the weekly “Self-Care” journal entry.
Make It About You ...
Take Some ME Time
One Hour A Week
Topic One Scripture Study
Apply the following Scriptures:
Psalm 139:14 "I praise you because I am fearfully and wonderfully made; your works are wonderful, I know that full well." NIV
Ephesians 2:10 "For we are God’s handiwork, created in Christ Jesus to do good works, which God prepared in advance for us to do." NIV
Take a moment to give God praise for how remarkably and wonderfully He made you and that you have come to realize it now more than before.
Application Questions
1. Why is it hard for you to pay more attention to you and what you want to achieve in life?
2. How do you think your dreams and aspirations will Glorify God and add to Kingdom building?
3. Do you feel that thinking about yourself and your wants is selfish, and why?
4. Have you ever thought of changing your routine, your diet, and your physical activities? Why haven't you done so?
5. On a scale of 1-10, how fulfilled are you? Please remember that there is always more to achieve in life.
6. What do you intend to do about your rating?
7. Write down the ways you feel you can change your thinking.
Don't Believe Everything You Hear About Fitness ... PLEASE!
I've learned from my several personal trainers, years of working out research, and personal training certification that it's not a good idea to listen to or practice everything you hear about fitness. Most of what you hear are myths that are passed along from people who think they have answers to getting in shape because they go to the gym. Physical fitness is a science that, if learned and practiced, will give you real results and keep you in good health.
What you really need to do, "Beautiful," is first make up your mind to do what you need to do for a healthier you. Be willing to put in some dedicated, hard but enjoyable work for long-lasting and beneficial results. Make it a lifestyle change! Below are a few fitness myths that I learned you shouldn't listen to:
What you really need to do, "Beautiful," is first make up your mind to do what you need to do for a healthier you. Be willing to put in some dedicated, hard but enjoyable work for long-lasting and beneficial results. Make it a lifestyle change! Below are only a few fitness myths that you should not listen to:
1. Myth: You can target your fat burn. No, you cannot target where you will burn fat. Working out on a regular basis burns fat over your entire body.
2. Myth: Women should not do heavy weights because they will bulk up like men. Not true because a woman's testosterone level is much lower than a man's. Women should lift weights as they are able because it helps with bone density, losing muscle, and it helps with fat burning and loss.
3. Myth: You should stretch before you exercise. No, you should warm your body up with movement before you exercise and conclude with stretching for flexibility, blood circulation, to relieve muscle tension. Even if you chose a stretching exercise to improve range of motion, stress reduction, body toning, you still need to warm your body up before.
4. Myth: If you work out, you can eat what you want. Every medical professional, dietitian and physical trainer will confirm that it takes diet and exercise for good health, weight control and warding off disease. A healthy diet should be a lifestyle.
5. Myth: Crunches burn body fat. No, not really. Weight training for every part of your body requires that you engage your abdominal muscles, which helps to stabilize your body as you work out. The engaging of abdominal muscles with such frequency and body dependence helps in their strength and development. So, what burns belly fat? Good cardio routines that are done on a consistent basis.
6. Myth: Fat turns into muscle and muscle turns into fat. Not true because these are body tissues that are completely different. Muscle mass increases as you strength train and increases your metabolism which helps with fat loss, not muscle.
7. Myth: For the best results, you should work out for an hour or more. Not true, especially because an hour is harder to achieve for most people. You would really have to be a "gym-addict" to enjoy spending an hour there. There is scientific evidence that short HIIT (High Intensity Intervale Training) is the best way to train. These short periods of 15-30 minutes produce results in less time and can be done in your home rather than traveling and paying to go to the gym.
Super Foods to Accelerate Weight Loss
Avocado: Healthy Fats and Fiber Combo
Avocados contain both fiber and healthy fats, which makes them a perfect food for people on a weight management program. The monounsaturated fat it contains is ideal for promoting a healthy heart, and the fiber aids in digestion.
Blueberries: Antioxidant Powerhouse
Berries are known to have antioxidant properties, which means they can help boost the immune system. Combating oxidative stress can lead to reduced inflammation and boost metabolism as well. With these properties, it will be a perfect addition to your diet when losing weight.
Salmon: Omega-3 Fatty Acids for Fat Burning
Omega-3 fatty acids, known for being high-quality proteins, can make a person feel full and help avoid overeating. With this property, they can aid in fat reduction. Omega-3s are also known to promote a healthy heart.
Broccoli: Fiber-Rich and Low-Calorie
When on a weight management program, consuming foods that satisfy hunger is essential. Broccoli, rich in fiber and low in calories, fulfills this need efficiently. Its fiber content helps reduce overall food intake and promotes healthy digestion.
Good digestion is crucial for optimal absorption of vitamins and minerals during your weight loss journey. Therefore, incorporating broccoli into your diet is wise for those aiming to manage and accelerate weight loss.
Chia Seeds: Omega-3s and Fiber for Sustained Energy
Chia seeds are often added to foods as they contain high fiber and omega-3 fatty acids. When soaked in water, chia seeds expand and have a gel-forming property. This gives a person a muscle feeling of fullness in their stomach, preventing them from eating more.
Green Tea: Catechins and Caffeine Boosting Metabolism
Catechins and caffeine are found in green tea. These two elements can boost metabolism and promote fat oxidation, making them perfect for weight management as they support losing bad fat in the body.
Quinoa: Protein-Rich Whole Grain
Muscle development is important to monitor during a weight loss program to avoid complications. Consuming foods that support muscle health is essential. Quinoa, a protein-rich whole grain, is an excellent addition to your diet as it effectively meets the body’s protein requirements.
Greek Yogurt: High Protein Content for Muscle Preservation
To aid muscle preservation during your weight loss journey, eat Greek yogurt, which has a high protein content and can aid digestion because of its probiotic properties.
Spinach: Low in Calories, High in Nutrients
During weight loss management, it’s hard to balance the nutrition the body needs with overeating food that may add to your weight. Spinach is perfect to be eaten as it contains high nutrients but is low in calories.
ourse: Momentum Medical https://momentuminjury.com/superfoods-accelerate-weight-loss/
COUNTRY, CITY, UPNORTH OR DOWNSOUTH USE
SUNBLOCK!
What's and How It Matters to Us
Current
We all have scene the devistation of the several wild fires in Los Angeles County, ti is heart breaking to watch and know that so many people have lost everything. Can you imagne not being able to replace your roof, your preciouse belongings and family photos, your baby's birth blanket ... everything gone. Sure, it is true and gratifying to say "at lease they have their lives." However, the idea of starting over from sctrach is daunting.
We can help them rebuild and start over knowing that other people care by donating. The American Red Cross is one of the charties I trust and support. Go to their website to donate whatever you can. Remember, it will take years to rebuild homes, schools, shopping center, hospitals ... Communities. So please think about giving as many times as you can.
God Bless You,
Dr. Walker