Do, Make, Say, Think

Guest Writer – Andy Fernandez (Andy’s Mumblings)

Agreements. We agree with ourselves on a daily basis and we are not even aware of it. Agreements are the yes’ we tell ourselves that define our resolve over certain aspects of our life. It is a finite way of thinking that does wonders in stunting our personal growth and keeping us from seeing our true self. In fact, those very same agreements may be the exact reason why you are not reaching your GOALS.

We agree because we have been domesticated. Raised to believe we should do, make, say or think a certain way because, well…that’s just how it is. When in reality we don’t have to do, make, say or think at all unless we want to! You deserve more because you are more! So put your foot down and disagree with yourself!

Everyday I see one of two things. People that are doing, and people that WANT to DO, but are not. Typically, those who are not acting on a goal or desire have a “reason” why. This is the disagreement. The reason they eat unhealthy on the weekends, the reason they are broke, the reason they can’t get a 30 minute workout in, the reason they are here and not there. The power to be able to disagree with the reasons or conditions that keep holding you back will change your life forever.

As humans, we are constantly giving powers to our conditions. The “this is my reality” notion that most of us get stuck in believing gives power to the same conditions that are preventing us from our own personal growth and happiness.

In an effort to relate, I know that many of you deal with anxiety. I know I do and until recently, it has been kept deep down inside, locked in a box. My little secret. I agreed with myself that it was just who I was and that certain things would always just be able to grab ahold of me. Excuses, excuses. Life would happen, I would deal with it and get over it. Isn’t that what guys are supposed to do anyway. There is my agreement again! The anxiety would take over my thinking and turn me into someone that I hated. It changed me from the fun and caring man that I strive to be and disabled it…

Until I started disagreeing with myself, and it was the best thing I ever did! Now, I want you to try to do the same!

This is important, because things get interesting. When I started disagreeing with my own perception, I became a student again. A student of myself, whose clarity and understanding turned into actions. The questions I started challenging myself with quickly turned into answers. I talked to friends and even strangers about it. I started to understand. Clarity turns into actions. Actions that take the power away from your conditions and allow you to live in your every day life. Not as a definition of who you think you should be, but as the true you. The you who has dreams and goals that deserve to be explored no matter what you THINK may be keeping you from reaching them.

Challenge yourself to DO you, MAKE you, SAY you, and THINK you. I can’t wait to hear about it!

“Your life works to the degree you keep your agreements.”

Tasha’s Tips ~ See ya Later Summer…Hello Fall!

Next week is already September, where did the Summer go?! As much as I love the sun, the warmth and longer days I am definitely excited for the Fall! Autumn is much better for our beauty routines Ladies…Cooler weather with no humidity helps a ton with our routine. No more make-up malfunctions such as runny makeup because of that nasty heat, no more messy hair because of that sticky humidity (and we have ALL had our fair share of humid days this summer) and the best part no more sticky, greasy skin! The summer was great for relaxation with those beach days and vacations, but it can definitely take a toll on the body. Now it is time to pamper up and get ready for the Fall! Use these few tips to take on the Fall for that summer skin and hair damage. (I have also included my favorite products which can be found at any pharmacy, Target or Wal-Mart and can be purchased at a great price!)

Summer Issue ~ Didn’t use enough sunscreen, or didn’t use any at all and now your skin is peeling.

Fall Fix ~ Exfoliate exfoliate Moisturize moisturize!!!

Many people think that winter is the season for dry skin, which you are correct however the summer takes a toll on your skin as well. With the humidity, those air conditioners which cause skin to dry out, breakouts from being sweaty (especially after those Fit Tribe workouts) your skin may be feeling a little down. An easy fix for all of this would be to exfoliate to remove that dead, dry skin. (St. Ives Fresh Skin Scrub, Apricot) This will also help to get rid of those blackheads. Moisturize after to help your skin recover and start to feel super soft!! (St. Ives 24 Hour Deep Restoring Body Lotion, or another personal favorite of mine is Hempz Original Herbal Body Moisturizer ~ Which can be found on Amazon or even better any Marshall’s/TJ Maxx or Ross)

Summer Issue ~ Summer days spent sitting by and in the pool dried out your hair.

Fall Fix ~ Take a trip to the salon, get a nice trim, try out a hair mask & deep condition!!

Exposure to the sun and chlorine are damaging to your hair. Treat yourself to the salon for a new Autumn trim and deep condition. You can get creative and do a DIY hair mask to treat those tresses. Check out this easy DIY Hair Mask which will also have your hair smelling delicious! 🙂

Coconut Oil Hair Mask

Ingredients ~ 2 parts Coconut Oil

1 part Olive Oil (optional)

Directions ~

1.) Combine coconut & olive oil in a small bowl and mix well.

2.) Apply the mixture to your hair, really focusing on those ends.

3.) Wrap hair in a bun on the top of your head, cover with a shower cap.

4.) Leave on for 15-30 minutes depending on how damaged your hair is.

5.) Rinse out in the shower, shampoo & conditioner as usual.

Also use deep conditioning treatments to your hair routine. (L’Oreal Paris Total Repair 5 Damage Erasing Balm or Neutrogena Triple Moisture Deep Recovery Hair Mask)

Summer Issue ~ Suburns & Tan Lines = uneven color 🙁

Fall Fix ~ Bronzer & Self-Tanner

Some love tan lines, however if you are anything like me I HATE tan lines. Transitioning into the new season can leave you with the Summer Time Blues….however this quick fix will leave your uneven color and streaks behind and get you ready for the new season! Get yourself some self-tanner that is close to your skin color. There are many different kinds and brands out there from lotion to spray or even a tinted moisturizer. (L’Oreal Sublime Bronze Tinted Self Tanning Lotion OR Jergens Natural Glow Instant Sun Sunless Tanning Mousse) Use daily to keep that summer sun-kissed tan alive during the Fall! For your face you can use a sheer bronzer to even out any tan lines. (My absolute favorite is BENEFIT COSMETICS Hoola Matte Bronzer which can be found at ULTA Beauty or Sephora)

~Beauty is about enhancing what you have. Let yourself shine through~

Rosie’s Ramblings – Confidence

Your stomach flip-flops. Your palms are sweaty. Every nerve ending in your body is on high alert. It’s game day. Maybe you have to pitch a big project at work. Maybe it’s your first day on the job. Maybe you have to do something that takes you outside of your comfort zone.

Whatever the scenario – it’s how you respond to the stress that determines everything.

You could let the stressor get to you. Feel yourself slowly crumble as you pick apart every little detail. Your mind runs circles of differing outcomes. You fixate on a bad outcome. You get lost in your negative thoughts. Your stomach is flipping so much you question whether having breakfast was a good idea. You start to sweat more and wish you brought an extra shirt to change into. You focus on the nit-picky little details. You forget yourself.

STOP.

Re-wind the tape.

Start over.

What’s missing?

Confidence. But how do you manufacture confidence?

Practice. Practicing your pitch, your skills, whatever it may be over and over again until it becomes routine, instills confidence. It needs to be exuded out of every pore when you step up to the plate.

Use the practice as your fall back when you are full of nerves. Think of the success you had from every effort that got you to where you are. Let that fact drive you to the success you are about to have in the conference room, gym, school, or race.

And when you get knocked down? When the results don’t turn out the way you wanted? You figure out what needs to be changed or tweaked so that next time, you can come back stronger and even more prepared.

Don’t let a defeat get to you. It can tear you down. It’s there for you as a stepping stone to develop into an even better person. Learn from it, grow from it, and move on from it.

Keep your head up and believe in yourself. The sky is the limit!

“Never let success get to your head. Never let failure go to your heart.”

Rosie’s Ramblings – Adversity

For awhile, I wanted to ramble about adversity, but just couldn’t find the right timing and inspiration to get the words to flow just right. So here we are, one week into the Olympics and while it’s amazing to watch, there’s also that tug on my heart.

Every athlete who walks in there has a reason why they shouldn’t have made it. But so to does every athlete who doesn’t make the Olympics. For my boyfriend, it was landing on his ankle wrong as he caught a soccer ball and broke his ankle and tore his unhappy trio. For me, there is a culmination of events that led me to hang up the spikes.

Adversity means “a difficult situation or condition; misfortune or tragedy.” Throughout my life I had defining moments that instilled in me how to overcome adversity and become a better version of myself.

1. Perseverance: at the ripe old age of 6, I failed swimming lessons…for the 3rd time. All I remember from that day was sitting in the car upset, knowing I shouldn’t have failed while my mom handed me smarties and declared that my brothers and I were joining the swim team. I wanted to show my swim instructors how wrong they were to fail me. Swimming didn’t come to me overnight. It took 6 YEARS until I started to come into my own and even longer to continue to develop into a swimmer. But nonetheless, I did it. Swim lessons were a thing of the past.

2. Courage: this is the hardest to learn, but in my opinion, the most important. Courage allows you to step back, see the whole picture, and plunge headfirst into making the right decision, no matter how scared out of your mind you are. In college, I developed an eating disorder and had to learn for myself how to find the courage within to fight for my life. After physically overcoming anorexia, I then had to work on my mental game. Little did I know how long and just how much courage it would take to rebuild my mind into a bright shining beacon of light.

After college, I found myself at the pinnacle of my athletic dreams – a resident athlete at the Olympic Training Center. I was hand-picked out of thousands of athletes to be given the ultimate test: become an Olympian. But life doesn’t always work the way we have planned. After getting in the best shape of my life, I was knocked down with another bout of mono, my 6th illness for the year. On top of losing a couple loved ones and a falling out with my coach, I decided to pack up my bags and head home. It was the hardest, most gut-wrenching decision of my life. It completely changed the shape of my path.

3. Support: Sometimes in your darkest moments, you feel most alone. Four months after returning from the Olympic Training Center, I injured my back. It was my first real injury, which I didn’t realize was a true injury until four months later when it felt like lightning bolting down my leg. I had to give up running, swimming, biking, and most of my coaching. Fast forward a half a year and I couldn’t sleep longer than an hour a night, I was just too uncomfortable. After a year, surgery was inevitable. I had such unbelievable support from all of those around me, cheering me on from the beginning of my injury to my first race back and beyond.

It’s funny. My whole life, running had come so EASY for me. It was just a part of who I was and what I did. I never had to think twice about it. The tough days were never unbearable. But coming back post-operation, without an ounce of working out in a year, running was the hardest thing I ever did. In 5 minutes, I wanted to give up. A liquid lead feeling filled my lungs. I understood why people didn’t stick with running or any exercise program for that matter. My will to persevere, be courageous, and listen to those supporting me, carried me on and on and on until arriving here, in the best place of my life.

For me, I think the most rewarding thing about overcoming adversity is being able to share what you learned with others to help guide and support them. When I graduated college my dad asked me a simple question that still sticks out in my mind today – “Was it worth it?” What he meant – was having an eating disorder and becoming one of the best in the country and then struggling to overcome so much, worth it. And my answer is and always will be a thousand times yes. Not because it was easy. A part of me used to wish it never happened and I would be none the wiser of the demon that I just couldn’t set free. But because I was able to save a teammate’s life. For that reason alone, my adversity was worth it.

Everyone has obstacles in their life that cause you to break down, dig deep, and forge a new path. Rather than adopting a “whoa is me” attitude, learn from the hardships, reflect on your challenges, and never let anything stand in your way. Sometimes you don’t know exactly where you are going, but when you get there, you find it is everything you ever wanted.

“Hardships often prepare ordinary people for an extraordinary destiny.”

Rosie’s Ramblings – Guilty Pleasures

Cravings are natural. Chemically, our bodies want something that makes us feel good. We crave that food that has too much sugar in it. We crave being lazy and binge watching Netflix. We crave staying out late with friends even though we work in the morning.

The temptations are all over the place. Resisting them all the time is going to make you crazy. Realistically, you are not going to have the perfect nutrition or that strong laser focus ALL THE TIME. You will indulge in your guilty pleasure once in awhile. It happens to the best of us, even your coaches.

I am not infallible. I can (and have) watched HGTV marathons while demolishing a pint of Ben and Jerry’s.

But it’s all about maintaining a balance. If I did this everyday, I would likely be struggling with diabetes, weight, and a list of other issues.

If I didn’t indulge at all, I would lose motivation, create extra stress, and feel trapped.

Too many guilty pleasures, and you offset the balance and you start to head down an unhealthy path. Too few, and you start to create an unhealthy cage.

Your life isn’t defined by a day, but rather multiple days, weeks, and years strung together to tell the story of you. Some days and weeks, you will slip, struggle, and indulge too much. Motivation will plummet. But at any point you can rewrite the story.You can find what you want to say and say it with your actions.

You just need to ask:

Is this guilty pleasure becoming a habit? Or it is just a once in a blue moon occurrence?

If it’s becoming a habit, decide for yourself you want to break it. Talk to someone who can hold you accountable: a coach, a friend, a family member, send me a message. DECIDEyou are going to do it and the motivation will arise.

Turn your every day actions into good habits. Allow that Ben and Jerry’s to keep that happy balance in your life. You will stay happy, motivated, and find yourself continually on the path working towards your goals .

“It takes 21 days to make or break a habit. After 22 days, you’ve found your way.”

Rosie’s Ramblings – Perspective

Standing at the top of the mountain and being able to see for miles, it’s hard to not think about where you and what you are doing with you life. You realize just how small you are in the grand scheme of things. My mind wanders…

There are people past and present who have made exponential change in the world. Despite being one person, they are able make a mass impact on the world; Abe Lincoln, Ghandi, and Muhammad Ali just to name a few.

Since I was a little kid, I always pondered the meaning of life…why am I here? What am I supposed to do? While these thoughts freaked me out, they also pressed me to find these answers. One of the sounding ideas that struck me with every answer, was that I couldn’t bear the thought of not being known. I couldn’t bear the thought of being normal. I NEEDED to be great. I thirsted for being someone everyone knew. I thought harder, climbed more mountains, and visited countries in search of me.

As I grew up, the answer shifted. My biggest motivator is to be an inspiration in someone’s life. I want to be the reason someone didn’t give up. I want to be a part of a group that does just this exact thing. Inspire.

I watched the clouds create shadows on the ground below and small ant-sized people making the trek up to the top of the mountain. The wind gently blew my hair across my face. I smiled. This is EXACTLY what I am a part of! This is exactly what I am doing. Every single day, I am helping to inspire change in others’ lives.

Our mission at Fit Tribe is to change 20,000 lives by 2020. That’s a lot of lives, that’s a big change. As I sat, poised at the top of the highest peak in the northeast, I smiled. I am with a group of incredible people, doing amazing things…and making changes in a lot lives. It’s what I live for, it’s my why in life.

And so, with all that said – I ask you to think – what’s your why?

“When you change the way you look at things, the things you look at change.”

Garlic Roasted Shrimp with Zucchini Pasta Recipe

Hey Tribe- It’s Tuesday ‪#‎Chewsday‬! Here’s an awesome recipe to try! For more healthy recipes, check out our online guide —> http://fit-tribe.com/recipe-guide/

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Serves: 2 servings

INGREDIENTS:
8 ounces peeled and deveined shrimp, thawed if frozen
2 tablespoons olive oil
2 tablespoons ghee, melted
2 cloves garlic, minced
1 lemon, zested and juiced
¼ teaspoon salt
fresh ground pepper to taste
2 medium zucchini, spiralized or sliced into thin strips for zucchini pasta

INSTRUCTIONS:
-Preheat oven to 400 degrees.
-Combine all ingredients except zucchini pasta in baking dish.
-Bake for 8-10 minutes, turning once, until shrimp are pink and just cooked through.
-Add the zucchini pasta, toss and serve.

Cashew Beef Stir Fry Recipe

Hey Tribe- It’s Tuesday ‪#‎Chewsday‬! Here’s an awesome recipe to try! For more healthy recipes, check out our online guide —> http://fit-tribe.com/recipe-guide/

PREP TIME- 15 mins
COOK TIME- 15 mins
Serves: 4

INGREDIENTS:

1½ lbs grass fed ground beef
1 large bell pepper, sliced
1 medium onion, sliced
1 can water chestnuts, drained and sliced
½ cup raw cashews (toast on a dry pan for a few minutes until browned)
2 tbsp fresh ginger, grated
1 tbsp fresh garlic, grated
4 tbsp coconut aminos
salt and pepper to taste

INSTRUCTIONS:

-Stir fry beef until lightly browned.
-Add ginger, garlic and coconut aminos. Saute until fragrant.
-Add bell pepper, onions and water chestnuts. Cook until vegetables are soft.
-Adjust seasonings by adding salt and pepper.
-Turn off heat and mix in toasted cashews.
-Serve & Enjoy!