[ CHALLENGE 1 ] MANTRA TO MOVE THROUGH LIFE

[ CHALLENGE 1 ] MANTRA TO MOVE THROUGH LIFE

Every year, I pick a mantra, which is a phrase or word to represent the year and how I want to live it! I make business, personal, and life decisions around that word. Words in the past have been: fearless, believe, empowered, strength... and they definitely helped me be a better version of myself just by the power of the word.

One year my word was “faith” because I had lost all faith the previous year. I was totally on my knees after being betrayed by people who I thought were “family.” The rug was ripped out from beneath me. I was honestly not sure I could get up again.

I felt broken with my soul deeply bruised. I needed to learn to trust myself.

How did I end up down a dark alley with people who wanted to destroy me? I chose them. It was completely and utterly baffling to me. I honestly just wanted to give up. If this was the world, then it was too painful for me and I wanted out.

I came home from a particularly rough day and told my husband I was going to ask my business partner to let me out of my partnership. I didn’t know what I wanted to do (other than crawl in a dark hole and die.) Fortunately, my husband Les had faith in me when I did not. He said, “I know you. You will figure it out.”

Simple but powerful words I leaned on until I could believe it myself. That next year was about rebuilding my faith. I looked for the red flags in every decision I made. I listened to my inner voice that would warn me, nudging about situations, business decisions, and people I allowed in my inner circle. I learned I could trust myself.

I challenged my Mamas to do the same and pick a word or phrase to live by. One of my coaches, Lori picked “committed.” I love how she had chosen to use this word in her training for a triathlon. Running hill repeats one day, we were on our fifth hill and she shouted to me with a big smile on her face “I am committed” to finishing six hills today!” I loved hearing her enthusiasm, pride, and confidence proclaimed while pushing herself through to complete the hill! It was awesome! It is amazing what your one word can do. 

ACTION PLAN NO. 51

Last week we discussed how meditation could change your day. This week I want you to practice it again. here are some tools and steps to help you. 

Set up a time daily to meditate that will not be forgotten or ignored. The first thing in the morning is great. You want to establish this as new daily habit, so it needs to be a priority. Here is a simple meditation for beginners.

1. Sit or lie comfortably. Pick the same place daily so your body and brain knows when it goes to this place, you are preparing to meditate.

2. Close your eyes.

3. Make no effort to control the breath; simply breathe naturally.

4. Focus your attention on the breath and on how the body moves with each inhalation and exhalation. Notice the movement of your body as you breathe. Observe your chest, shoulders, rib cage and belly. Make no effort to control your breath; simply focus your attention. If your mind wanders, simply return your focus back to your breath. Maintain this meditation practice for 2–3 minutes to start, and then try it for longer periods.

One-Pan Creamy Garlic Chicken + Broccoli Recipe

Ingredients 

• 2 lbs. boneless chicken breasts, or tenders cut into 2.5' pieces 
• sea salt & fresh ground black pepper, to taste 
• 1 tsp smoked paprika 
• 1 tsp ground coriander seed 
• 1 tsp ground cumin seed 
• 2 Tbsps coconut oil, or Ghee 
• 6-8 cloves fresh garlic, peeled 
• 2 cups full-fat coconut milk 
• 1 large broccoli head, chopped into bite-size florets
• 3 cups cooked brown rice for serving

Instructions

1. Season chicken with salt, pepper, smoked paprika, coriander and cumin.
2. Melt coconut oil in large skillet over medium-high heat.
3. Add the chicken and cook for about 5 minutes on each side or until the chicken is nicely browned.
4. Remove chicken from pan, cover and keep warm.
5. In same pan add the garlic and cook, tossing until lightly brown and fragrant.
6. Pour the coconut milk over the garlic, and bring to a rapid boil, then turn heat down to low.
7. Add chicken and broccoli florets back into the pan, cover with a lid and cook for an additional 12-15 minutes or until chicken is cooked through and broccoli is fork tender.
8. Season with sea salt and black pepper to your taste.
9. Serve with cooked brown rice. Enjoy!

BRAIN OVERLOAD: TAKE TIME TO BREATHE : [ CHALLENGE 51 ]

How many times have you been running around your house, late for work, looking for your keys? Heck, you had driven home last night....they have to be here somewhere!!! Frantically, the clock is ticking by and you are running later and later. Only to find them right where you put them! This, my friends, is called “brain overload”. The culmination of too many responsibilities, projects, calendars, meetings, time constraints, stress, appointments, and pressure! You cannot possible handle one more thing! 

I had an extreme case of brain overload when my three children were little. Life was stressful. I was pretty much a single parent. The children’s dad was working in California while I lived in Oregon. I was managing the kids, the home, working part time at the local hospital teaching chair aerobics to patients, plus working at a local health club. At the same time, I was struggling to come to terms with my relationship with my mother. To say I was a little stressed is an understatement. I was squeezing in a grocery shopping trip between duties. I had finished loading all the groceries in the back of the van without closing the back door of the van. I drove away from the store and down the street. As I left, a trail of toilet paper, apples, cereal, milk, etc. falling out of my van behind me. 

Definitely brain overload! If I had known then what I know now, I would have taken a few minutes to decompress and catch my breath. 

I am sure you have similar situations that have happened in the past or are happening now. I suggest taking it one step further and add a daily meditation. I can hear you now... “But I barely have time to breathe now! And you want me to add something onto my calendar?” 

With meditation, the physiology of your body undergoes a change and every cell in the body is filled with more prana (energy). This results in joy, peace, enthusiasm as the level of prana in the body increases. Additionally, Meditation brings the brainwave pattern into an Alpha state that promotes healing. The mind becomes fresh, energized and recharged.

For more fun challenges through out the year ...  purchase [FIND YOUR MOJO] 52 Weeks to Transformation, Inspiration and Fitness today! by Lorri Ann Code founder of Mama Bootcamp Inc.

Slow Cooker Apple Pie Oatmeal Recipe

Ingredients 

• 2 cups steel cut oats 
• 3 cups almond or coconut milk 
• 3 crisp apples, cored and diced 
• 1 1/2 Tbsp coconut oil 
• 1 tsp ground cinnamon 
• 1 Tbsp vanilla 
• 1 star anise

Optional Toppings: 

• raw honey or maple syrup 
• all natural apple puree 
• chopped nuts such as almonds, walnuts, pecans, etc. 
• fresh chopped apples 

Instructions

1. Add all ingredients to the slow cooker (besides toppings...they go on right before serving!) – oats, milk, apples, coconut oil, cinnamon and anise star. 
2. Stir to combine well. 
3. Cook on low for about 3-4 hours depending on your cooker. 
4. Serve warm and add toppings of your choice.

ACTION PLAN NO. 49

Are you being sucked in to someone else’s gossip and rumors? Think about the times during the day where you are going over and over what someone said to you OR what you heard someone say about you.

Ask yourself “why did she say that?” Make a point to say to yourself, what she/he thinks of me is none of my business. And remind yourself that you must be pretty important for someone to spend their time talking about you. Don’t waste your energy on things that have no importance in your life. Everyone is going to have an opinion... some different than yours. The biggest and most important point is: are you being true to yourself? 

For more fun challenges through out the year ...  purchase [FIND YOUR MOJO] 52 Weeks to Transformation, Inspiration and Fitness today! by Lorri Ann Code founder of Mama Bootcamp Inc.