Evolve With Mary

Hi Friends!

It's Friday!!! Once again we made it!

My Set-up

I'm feeling great today. It could have something to do with the fact that I went to bed at 9pm last night. That's right, 8:55pm to be exact. This morning I feel rested and ready to tackle the long day ahead of me. As old as I felt going to be so early, it was worth it. I slept peacefully through the night, to be awaken by an alarm that sounds like a door bell. Instead at cursing the world, I happily popped up, put my feet on the ground, and started my day.

I went shopping yesterday, in search for the perfect dress to wear to the wedding in Vail tomorrow, but nothing jumped out at me. I did purchase a cute wrap dress. Wrap dresses always look great on me, they accentuate my little waist, which is always a plus. I also have a few black dresses that I can wear. I will take 2-3 different dresses and decide the morning of. I'm a little worried about my shoe choice. I need shoes I can dance in or walk for a while in, but I don't have any cute shoes like that right now. All my shoes are so cute and they hurt after a few hours.

I'm looking forward to jet setting this weekend, but I want to make sure I have enough stuff to keep my busy while while flying. I have books, my iPad, things to study. I haven't even started to plan my Chili Cook-Off newsletter, website, booth design. I really haven't done anything other then reserving the outdoor propane powered stove, along with a 10x10 tent, 4 folding chairs, and 2 long tables. So far everything has been cheap, and I'm hoping to keep it there.

I'm going to create a Affirmation jars for people to pick positive affirmations, which will have my contact information on the back.

I know I will get a lot of work done on the plane, and I'm looking forward to it.

Thats all I have for you guys today.

Enjoy your weekend!

Hearts,

Mary

Hi Friends

Yesterday turned into a pretty good day. I didn't feel well, yet I was still highly productive. I ended up giving up on my workout a little more than half way through. My body felt strong, but my mind was weak. I just didn't feel like sweating anymore. I felt horrible about myself, and had to call one of my friends for a little pep talk. Even the most motivated person has "those days", but today will be better.

Todays plan is to finish my workout from yesterday and get in around 15-20 miles on the spin bike. I've fallen in love with the spin bike. Something about standing up and pedaling, or tighten up the resistance and pushing yourself. I know I'm doing a good job when everyone in the gym starts staring at me. I only ride for an hour, and I try to keep track of all time and my mileage. Check it out.

Always one to move forward my goal is to reach 19 miles, then 20. When I first started dating my boyfriend I used to send him my workout stats. He would always have some kind of encouraging words, or tell me I was a beast and he was proud of me. We met in a gym which was a blessing. We both believe in fitness, we both respect our bodies, and we both love eating. Seems like a match made in heaven to me!

I did better with my water intake yesterday. I will try harder today, it's so hard to get the full amount, but that will not stop me from trying.

This weekend I'm going to a football game and a wedding. What do I wear to a wedding in Vail? I have no idea. Is black to dark? Short dress or long dress? I have no idea which direction to start looking. Here are some suggestion I found on Pinterest.

I'm sure I can find something in my closet or at a store that will work for this event. I also need a few leasuire outfits for the night before and the day after. Then the question turns into what to wear to the game?

I pulled off a simple sexy dress last week, not only did I get a lot of compliments, but I felt beautiful and sexy which is always my goal. I've set my bar high this year. I just don't know where to go from here. Any suggestions?

Since I will be traveling for the next few months I've been researching and creating workouts that I can do in the hotel room, or the hotel gym. Check them out

Cardio will be my friend on these trips, but there will be times where I need to complete a full body workout. I don't mind workout on the road, I love watchings peoples reaction to me at the gym, especially at a hotel gym. LOL love it. People can't stop staring, they can't believe some black girl is doing handstand push-ups or 3 sets of 25 deep squats. Its a beautiful thing, being myself is a beautiful thing.

OK friends I need to get my day started.

To do:

Shop!

clean house

pack

call handy man to fix something in my house

do my budget

sweat sweat sweat

Blessings

Mary

Hi Friends

I'm feeling a little tired today. Last night I went to a hear Tab Benoit, Louisiana's #1 Roots Music, they were nominated for a Grammy a few years ago. Tab Benoit tore down the place, I love down home "New Orleans" style music, that makes you move, and fills your heart with joy. They didn't disappoint, and I didn't get home until 1am and which means I didn't get to bed until 2am.

As young as I feel most of the time, today I feel like I was hit by a truck. It was nearly impossible for me to get out of bed at 7am. I slept in until 8:30, which I thought was no big deal until I looked at my schedule and realized I had an appointment with an exterminator from 8am - 10am. I didn't hear the door bell, so I'm hoping they didn't show up yet. I will soon find out.

Today I have a lot of errands to complete. Small things I've been putting off that I just can't put off any longer.

Yay! The exterminator just showed up! I'm happy I didn't miss him.

Lets talk about Water intake

What's there to say? I know I don't get my daily recommended amount of water, it's something that I work on daily.

Here are some facts to help inspire you to Drink Drink Drink

- Drinking 2 glasses of water in the morning helps activate internal organs.

- Drinking 1 glass of water before a meal will help digestion

- Drinking 1 glass of water before taking a shower helps prevent high blood pressure

- Drinking a glass of water before bed helps prevent heart attack and strokes

Positive effects of Hydration:

- Weight Loss

- Mental Clarity

- Balanced Hunger Schedule

- More Energy

- Radiant Skin

- Toxins are flushed out of the body

Negative effects of Dehydration:

- Headaches

- Increased hunger

- Mental and Physical fatigue

- Constipation

- Bloating

- Skin Dehydration

- Problems Focusing

Increase your water intake with natural flavored water

I'm going to utilize some of these tips to make sure I get my recommended amount of water. When I drink enough water my skin glows, I'm not sure why thats not a bigger motivator then it is. This is a everyday struggle for me. Hopefully today is the day I can turn it around.

refrences:

www.rawbeauty.com

www.greenglowlove.blogspot.com

Blessings my friends

Mary

Hi Friends

It's raining!!! I love the rain. My creativity blooms when its raining, its the artist in me. All I want to do today is make tea, create something beautiful. Instead, today will be filled with exercising, cleaning, unpacking, studying and making business calls. Oh well, in a perfect world I will be able to take off on rainy days. Soon Soon Soon.

Lets talk about fat

Fats are the devil in many peoples minds, but thats not the right attitude to have, not all fats are bad. All of us need to eat some foods that contains fat. Fats in the body are called Lipids. Lipids produce energy and help transport vitamins around the body, among other things.

Instead of running scared from all fats, educate yourself on good fats vs bad fat and eat accordingly.

Lets talk about healthy recipes

I brought a new cookbook called Meatless. OMG it looks so good. I can't wait to make more then a few recipes. The pictures make me so hungry.

Today feels like a soup and grilled cheese day. If I have enough time, in my schedule, I'm going to take a crack at this soup.

Hearty Winter Vegetable Soup

Vegan, Gluten Free, contains no dairy, wheat, soy, or nuts

Practically any vegetable can go into this soup - indeed, its a great way to use up whatever you have on hand. Serves 10

4 leeks, white and pale green parts only

2 tablespoons olive oil

3 celery stalks chopped

3 carrots chopped

2 garlic cloves, crushed

2 pinches of red pepper flakes

Coarse salt and freshly ground pepper

5-1/4 cups vegetable stock, preferably homemade

1 butternut squash peeled and diced

2 Yukon Gold potatoes, coarsely chopped

1 head escarole, cut into 1-inch-thick ribbons

1-1/2 cups cooked chickpeas

2 tablespoons fresh lemon juice

2 tablespoons thinly sliced fresh mint leaves

2 tablespoons thinly sliced fresh dill

- Halve leeks lengthwise and then cut crosswise into 1-inch pieces.

- Wash well in several changes of water, then drain

- Heat Olive Oil in large Dutch Oven or heave pot over medium-high

- Cook leeks, celery, carrots, garlic, red pepper flakes, and 1 teaspoon salt

- Stir occasionally, until leeks are translucent, about 5 minutes

- Add stock and 1-1/2 cups water and bring to boil

- Add squash and potatoes

- Return to a boil

- Reduce heat and simmer partially covered,

- Until vegetables are tender, about 15 minutes

- Stir in escarole and chickpeas and return to boil- Stir in lemon juice and herbs

- Season with salt and pepper and serve

References:

Juventis MedSpa

Meatless, from the kitchens of martha stewart living

Have a great day!

Blessings

Mary

Hi Friends!

I hope you had a good weekend, I sure did. I went to the 49ers vs Packers game. It was a hard hitting football game, and we won!!! Great start to the long season.

Around this this of year my face always breaks out like a teenage girl. I was diagnosed with eczema when I was 12 years old and its been a monthly battle ever since. My breakouts tend to happen when the season change, and it's the worst between Summer and Fall. My skin gets so dry that I get rash patchs that cover 20-30% of my body, and my face breaks out like I haven't washed it in ages.

This year I'm taking a stand against my skin issues. I've been using cortisone at the slightest sign of a breakout, and keeping the rashes at bay. My face has been another story. Its not too bad right now, but for some reason white heads show up on my face, and refuse to leave. Pimple grace my jawline which takes away from my natural beauty.

I live by this next diagram.

What Is Your Acne Telling You?

Zone 1 & 2 : Digestive System

Eat less process or junk food, reduce the amount of fat in your diet, step up water intake and opt for cooling things like cucumbers

Zone 3: Liver

Cut out the alcohol, greasy food and dairy. This is the zone where food allergies also show up first, so take a look at your ingredients. Besides all this, do 30 minutes of light exercise everyday and get adequate sleep so your liver can rest

Zone 4 & 5: Kidneys

Anything around the eyes, including dark circles, point to dehydration. Increase your water intake

Zone 6: Heart

Check your blood pressure, and Vitamin B levels. Decrease the intake of spicy or pungent food, cut down on meat and get more fresh air. Also look into ways to lower cholesterol, like replacing "bad fats" and "Good Fats" such as Omega 3 and 6 found in nuts avocados, fish and flaxseeds. Since this area is chocked full of dilated pores, check that your make up is not past its expiration date or is skin clogging.

Zone 7 & 8: Kidney

Again... Increase your water intake! Cut down on aerated drinks like coffee and alcohol. These drinks will cause further dehydration

Zone 9 & 10: Respiratory System

Do you smoke? Have allergies? This is your problem area for both. If neither of these is the issue don't let your body overheat, eat more cooling foods, cut down on sugar and get more fresh air. Also keep the body more alkaline by avoiding foods that makes the body acidic (meat, dairy, alcohol, caffeine, sugar) and adding more alkalizing food like green veggies and wheat grass juice. Another thing that most people forget dirty cell phones and pillow cases are two of the top acne culprits. This area is what they mostly affect.

Zone 11 & 12: Hormones

This is the signature zone for stress and hormonal changes. and while both are sometimes unavoidable you can decrease their effect by getting adequate sleep, drink enough water, eating leafy veggies and keeping skin scrupulously clean. Another interesting point: breakouts in this area indicate when you are ovulating and on which side.

Zone 13: Stomach

Step up the fiber intake, reduce the toxin overload and dink herbal teas to help with digestion.

Zone 14: Illness

Zits here can be a sign that your body is fighting bacteria to avoid illness. Give it a break, take a yoga class, take a nap, take time to breathe deeply, drink plenty of water and know that everything always works out.

I found this zone list to be 100% true. I hope it helps others as much as it has helped me.

Enjoy your Monday!!

Blessings

Mary

Hi Friends,

Happy Friday!!!

I've had a productive week, and now I can't wait for the weekend.

I officially entered Sausalito's 35th annual Chili Cook Off. I'm excited, nervousness will creep in soon enough. Seems simple enough, 700 people come to taste your chili, you have to make at least 10 gallons, and there is no electricity. Whats life without a few hurtles to jump over, and I'm ready to take them on. Looking forward to meeting people in the community and marketing my business, my blog and myself.

I'm searching for an award winning chili recipe. At first I was going to make a vegetarian chili, but instead of no meat, I decided on a healthy turkey and chicken chili. I won't be able to eat my own chili, but that fine with me. I'm making the chili for the public, not for me.

The next few weeks will be filled with creating banners, signs, marketing material, chili, and gathering everything I need to actually pull this off. I gave myself a $300-$400 budget. I'm hoping I can stay on track.

I believe in myself. I know I can do this. Who's up for a challenge?? This girl is!

I'm going to Opening Day at Candlestick on Sunday, 49ers vs Packers. If you didn't know I'm a huge football fan. I love the 49ers and the Redskins. This is my favorite time of the year. Admiring all of the men in ridiculously great shape. When I'm super tired, and I don't want to do another rep, I think about all the football players that push pass there own expectations and I always find a few more reps in me. I respect anyone that works out that hard on a daily, weekly and yearly bases. I also enjoy basketball, baseball, soccer, and tennis, but football is my first love. Can't wait to drool and cheer on such strong powerful beings hit eachother, its exciting and oh so sexy. Love it.

This weekend I'm going paddle boarding with a couple of our friends. I've been wanting to paddle board for the last year. I hear it's a crazy hard core workout, and you know that's up my alley. I'll let you guys know how it turns out. Can't wait to take a crack at it.

Thats it for me friends. Enjoy a few pictures:

Follow me on Instagram @evolvewithmary

Blessings Friends

Enjoy yourweekend

Mary

Hello Friends!

One more day until the weekend.

Lets talk Snacks

I always consider myself a normal human being. I have cravings just like anyone else. My disciple is pretty impressive, but that doesn't mean my desire is any less than the next person.

All that said, I love snacking. Eating is one of my favorite things. Hand to mouth, chew... hand to mouth chew... hand to mouth, chew... I could do that all day.

What if you could drop 10 pounds by snacking??? Shelley Levitt, with Woman's Health is suggesting just that. These snacks let you pig out and win the battle of the bulge.

Munch on These

Pop Chips
120 Calories per ounce

Cheetos Simply Natural White Cheddar Puffs
150 Calories per ounce

Quaker Caramel Corn Quakes Rice Snacks
60 Calories for 7 cakes

Jell-O sugar-free pudding cups, dark chocolate
60 Calories per 3.75oz

Mott's Healthy Harvest Cups, country berry
50 Calories per 3.9 oz

Dannon Light & Fit yogurt vanilla flavor
50 Calories per 4oz

Trader Joe's wasabi peas
120 Calories per 1/4 cup

One bell pepper cut into quarters, topped with Spicy Pace Thick and Chunky Salsa
15 Calories Each

Whole jalapenos stuffed with garden vegetable Philadelphia 1/3 less fat cream cheese
74 Calories Each

I can deal with this list. I wish snickers, ice cream, and chips were included, if only it were a perfect world.

Whenever I talk about snacking the first thing that comes to mind is: how will these snacks effect my belly. When I had a little belly I obsess about losing the belly, now that my stomach is flat and tight I'm still just as obsess with keeping it flat. All of these snack, eating in moderation, with strict attention to serving sizes, will promote a flat stomach, along with some serious abdominal work, which I personally have no problem with.

Lets Talk Ab Exercises

Always on the hunt for new abdominal exercises, I figure its time to introduce Medicine Balls into my exercise routine.

Here are my favorite Medicine Ball Abdominal exercise, they are challenging and actually enjoyable. They make me feel strong... Like Bull

Blessings my friends

Mary

Hi Friends

I'm getting back into the swing of things. I hope you are too.

I didn't get as much as I wanted to get done yesterday, today will be a long day, but I'm up for it. Lots of calling to locksmiths, finding a reliable exterminator, and working on my new website.

Let's Talk Morning Smoothies

I never used to be into smoothies, especially green smoothies, but they have grown on me. I enjoy getting my fruit and vegetable fix in one easy, tasty, drink. My good friend Anna Frumkin over at www.greenglowlove.blogspot.com is the Queen of Smoothies. She is studying to become a holistic nutritionist, and she's shares a lot of her favorite smoothies recipes on her blog weekly.

I'm an avid oatmeal eater for breakfast, but its time to add a green smoothie into the mix. Not only are they tasty, healthy, and chalked full of natural energy, they are easily made and smoothies tend to keep me full for a few hours.

Here are my favorite smoothie recipes:

All found at www.greenglowlove.blogspot.com

Green Goddess Smoothie

1 banana

1/2 cup frozen spinach

1/2 cup frozen mixed berries

2 tsp hemp protein

1- 1/2 cup water or coconut water

Pineapple Chocolate Love Smoothie

1 cup pineapple

1 cup frozen spinach

1 banana

1 scoop Vega Chocolate protein

2 cups water

Blueberry Mango Protein Smoothie

1/2 cup frozen organic spinach

1/2 organic banana

1/3 frozen blueberries

1/3 frozen mango

1/2 plain coconut milk yogurt

1 tsp ground flaxseed

dash cinnamon

handful organic pumpkin granola

The goal is to start drinking smoothies after my oatmeal. I'll let you know if I'm successful.

Lets talk Killer Arm Workouts

I read 10s of blogs daily. It gives me inspiration and great ideas to bring to my blog. I also enjoy leaving comments commending the blogger for good posts. Everyone likes to know their content is appreciated by the public.

I ran across www.lovingfit.com and I fell in love with Gina. She is a super bad ass, riped out, beautiful, knowledgeable, friendly, and funny woman. There are some seriously hard workouts posted on her site, they look so hard they made me drool with excitment.

Check her out

I've been trying to complete her Amped Up Upper Body workout, where you are upside down most of the time. Its seems ridiculously hard at first, but I know if I keep completing the routine it will get easier and easier in time.

For the last few years I've been obsessed with hand stand push-ups. By the time I master this routine Hand-stand Push-ups will be cake. At least I hope they will be.

Time for be to get to work. I have to call an exterminator today. We have wolf spiders, and as much as I don't mind spiders, its time to get some reinforcement.

Blessings Friends

Mary

Hello Friends

I hope you enjoyed your long weekend. I know I did.

What a crazy weekend. I don't drink anymore, but I had a horrible hangover yesterday. I went out with a couple of my guy friends and we tore up the town. I left my house at 2pm and didn't get back home until 3am. Good times!

The Sausalito Art festival didn't disappoint this year.

And the night went on and on and on

On Monday I went to a BBQ at Cavallo Point. I was only able to enjoy the grilled corn, but I still got my BBQ fix fulfilled.

I slacked off on my workout this weekend. Today is going to be torture. Good thing I love the burn. Check out todays workout:

10 minuted timed stretch

10 minuted timed foam rolling

New Cardio Intervals

Jumping Jacks

Jump Squats

Mountain Climbers

30 second break

High Knees

Plank Jacks

Speed Skates

Push Ups

30 second break

Blurpees

Mountain Climbers

Up-down hops

Criss-Cross hops

Wall Sits

Complete each exercise for 30 seconds

Rest for 30 seconds after 4 moves

Repeat 3x

2 minute rest

20 Walking Leg lift off lunges

20 Left Spider Man Planks

20 Right Spider Man Planks

20 Frogger hops

20 Speed skaters

20 Dive Bombers

20 Bridges

20 Plank Up Downs

20 Squat walkers

20 Lifted Leg Windshield Wiper Planks Right

20 Lifter Leg Windshield Wiper Planks Left

Repeat each set 3x

2 minute rest

25 Plank Jacks

25 Plank Rolls

Plank 10s

60 second plank

60 second side plank left

60 second side plank right

Repeat 3xs

Done!

Can't wait to kick my little booty! Looking forward to this one.

I've decided to enter a local chili cook off. I'm not a huge chili person and I've never entered any cook-off. I figure its a wonderful opportunity to get my name out in the community and market my business in a creative way.

The only draw back is... the cook off is in 3 weeks. I need to get a lot of marketing material together in these next few weeks.

Create a few "Evolve with Me" shirts for myself and whoever helps me to wear

Create new business cards with my new business number

Create an Evolve with Me Newsletter to give away to people

Create my website for easier access to read my blog

Create flyers to advertise my business with prices and program description

Create mailing list

Find and Test a few healthy chili recipes

Find people to help me set- up, serve and cook the chili

Buy all ingredients, and figure out how to cook with a generator

I bet I'm forgetting a few things, but thats about the just of it. I'm looking forward to the challenge, and using my life coaching and motivational coaching skills to make sure I get everything done.

Its time to get myself out there in the community, who knows who will be at this Chili Contest. I'm looking forward to doing something so out of my comfort zone.