lisakeepitclean-blog

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https://youtu.be/53bMUEV7M7w YouTube debut!! Please SUBSCRIBE to my NEW channel, LIKE this video,and SHARE, share, share! This the first of the I AM HUMAN video series. Every day, my goal is to help somebody. I hope these vidoes help you, so that you can help me reach my goal, as I help you reach yours. Beginner's Mindset will give you 3 concepts on how being a beginner will help you become an expert at whatever you are looking to achieve. Encompass your life!! Enjoy!! #keepitsimple #keepitreal #keepitclean #iamhuman #encompassyourlife #lifecoach #healthcoach #practicewhatyoupreach #beginnersmindset #goals #motivation #healthy #spiritual #soulful #bekind #empathy

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To every person I have ever hurt, forgive me. For every person who has ever hurt me, I forgive you. Without forgiveness we remain tethered to the person who harmed us. We are bound with chains of bitterness, tied together, trapped. Until we can forgive, we remain locked in our pain and locked out of the possibility of experiencing healing and freedom, locked out of the possibility of being at peace. Until we can forgive the person who harmed us, that person will hold the keys to our happiness; that person becomes our jailer Nothing is easy for the unwilling ~Book of Forgiveness~ #iamhuman #practicewhatyoupreach #keepitreal #keepitsimple #keepitclean #lifecoach #healthcoach #becauseicare #trilife3

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Be Human today and every day!

Monday motivation!

Be human every day. Being human means accept yourself, believe in yourself, trust yourself, take risks, accept failures, surrounded yourself with people who believe what you believe, add something to your community, be influential, change the world by your example, not by your opinion, listen to your intuition, choose love, let go of fear. Your goal should not be to fix your weakness, it is simply amplify your strength. We are all interconnected. We become strong when we are part of a community. Be kind, so you can attract kindness from others. If someone is not nice to you it comes from inside of them. It has nothing to do with you unless you allow it to affect you. Help people be nice. Be a positive influence on someone. Put a smile on someone's face, help someone even if they don't help you, explore the art of listening. Whatever you focus on you will feel. Focus on being kind and supportive.

What do you plan to do for someone else today?

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Treat yourself to a taste of reality! 1. Drink lot's of water today if you plan on eating lots of sugar tonight. This goes for your kiddos too! 2. Set some boundaries. On any other day of the year, you would absolutely not allow your children to eat 25 candy bars in a row. Do not make the exception for Halloween. Underneath that costume exists a human child. Flooding the body with chemicals and sugar can cause very negative effects for days. Have a plan in place so that boundaries surrounding what is fun and what is just plain dangerous are set into place. 3. Recycle your goodies. Dump out the bag, choose 10 small items to keep , then toss the rest out into a bowl in front of your house. Don't worry If one kid will take it all. That is not your problem. Your problem will be the adverse reaction your body will have if your eat it all! 4. This is a one day event. Let it go. Do not store all this candy in the house for your and your kids to chip away at over the next 2 weeks. You WILL survive if you simply throw the candy in the garbage. Truly, I promise. Just toss it out and walk away. Problem solved. 5. Enjoy the time you spend together. Just enjoy seeing your kids dressed up, knocking on doors and meeting neighbors, spending time with friends. Take the focus off the candy and focus more on the time you get to spend wih the people you love! Happy Halloween!!

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How to make your snacks into meals! 10:30 am mid morning "snack" idea 1 small cooked sweet potato Diced cooked chicken Balsamic vinegar Goat cheese Sunflower sprouts Sunflower I cooked the potato in the microwave. Not ideal, but convenient. Easy, simple, healthful, and clean! #keepitreal #keepitsimple #keepitclean #jusreatrealfood #healthcoach #practicewhatyoupreach #trilife3 #lifecoach #encompassyourlife

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Happy Friday!! #powerofpositivity #keepitreal #keepitsimple #grandcanyontrip #love #rainbow #encompassyourlife #keepitclean #trilife3 #forgiveness

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On the flip side of “busy”there is a sense of “calm”...

It has come to my awareness that the word “busy” can sometimes be worn like a badge of honor. Ask people how they are doing, and at least half (if not more) will begin their answer with “Oh, I’m so busy, how bout you? Oh, you know, busy, busy, busy!” We tend to go through every hour of every day like a scheduled alarm clock. We are so “busy”, that sometimes we even need a reminder to stop to eat or drink! We monitor everything, not a second goes by wasted. We record our breathing, our heart rate, our steps, our sleep, and then we take all this information and evaluate it so we know exactly where we are spending our precious time. The issue with being so connected and so busy, is that as human beings, I don’t think we have ever felt so disconnected. You can contact someone on the other side of the world with the touch of a screen, yet most of us find it impossible to carve out 30 mins in our day to go for a walk with a friend. I have even asked people to sit quietly and meditate for 5 mins a day and I have been told “I don’t have the time”. Seriously?? The old saying “Life is short” comes to mind in these moments, and I fear the outcome of our disconnect. These exercises are meant to help you slow down, enjoy life, and focus on the most important parts of your day. • Ditch the To Do List with a Done List- A to do list can be overwhelming which becomes the opposite of productive. It boggles you down with “have to’s” and at the end of the day we are overwhelmed with what we didn’t get done! My suggestion is to make a Done List. This is a list of things that you have gotten accomplished for the day. Most tasks are done in multiple parts so a Done list helps you to remember what you need to do next once the first task is accomplished! • Lessen your social media time- I won’t even bore you with statistics, but we congest our day with electronics way, way too much! Do an experiment. Take 3 days and do not go on social media for personal use. Don’t look, and don’t post anything. Then you can evaluate how “addicted” you are. I cannot imagine that your life goal is to be addicted to anything, so just becoming aware may help you put your “lack of time” into perspective. • Spend some time outside without your phone- I know this sounds simple, so try it! Spend at least 5 mins a day taking a walk outside, gardening, or sitting in a hammock, but leave your phone inside. Listen to the sounds of nature will bring a sense of spirituality. This is very healing for a busy soul. • Connect with friends- Just do it! Don’t say your gonna do it, actually do it! Get it out of your head that an engagement with friends must be some big time consuming task. Stop a neighbor while they are getting out of their car to say hi, meet someone for a 20 min coffee break, find 30 mins to take a walk. You can even do this for business meetings. You would be surprised how many people would be so relieved if you said you wanted to do a meeting in a park and walk, rather than a restaurant. It’s 2017, time to get creative! Live, laugh, love, connect, and make time. Time for yourself, time for your children, time for your loved ones. This is still the same world you grew up in nothing has changed but your habits. Be the change you want to see in the world and then spread your desires everywhere you go. You will be surprised at how much more available you are once you become aware of all you CAN do!

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3 Simple Recipes

The nice thing about eating clean is that you can keep it really simple and still have amazing flavor! Follow the guidelines of these recipes but always add your own flare to your cooking. Try different spices, vegetables, fruits. These meals take between 5 and 15 mins to make. You can use pre-cut veggies, packaged oatmeal, pre cut chicken. Whatever helps you to add clean eating to your life. You can also eat clean foods whenever you want. If you are craving a sweet in the afternoon, make some oatmeal. With a touch of honey and blueberries plus all the good carbs, you’ll pass right by the chocolate bar in the grocery store! All you have to do is feed your body what it needs. Nutrients!! We are a society that is OVERFED and UNDER NOURISHED. You can change all of that with just a little effort. ENJOY!

Oatmeal with cashews and blueberries

1 serving of oatmeal (any way brand you like if it is plain oatmeal)

10 cashews (raw or roasted)

Touch of sea salt, touch of ground black pepper, touch of raw honey

10 fresh organic blueberries

 Tuna salad with apples and Dijon

1 can of Tuna in water (mix to the consistency that you like)

Dijon mustard (use this to taste and consistency)

A small amount of balsamic vinegar to taste

1 apple cut into bit size pieces

Ground pepper

A dash of thyme and a dash of dill

You can top over any type of lettuce or salad, or take romaine lettuce and make little tuna boats, or you can make a sandwich using real whole wheat bread or a wrap!

 Chicken & Quinoa with Goat Cheese & Balsamic

 Precooked and diced chicken (organic if available) Flavor it how you like.

IN ONE LARGE PAN SAUTE’- lacinato kale, spinach, onions, yellow squash, crimson mushrooms. You can buy most of this stuff pre cut if you don’t want to spend the time. If you don’t like any of these items, you can use whatever you want. Add some seasonings. You can use curry, thyme, rosemary, garlic, salt. Pepper, just add your own creativity!

Cook quinoa in a separate pan or buy it precooked. There are plenty of prepackaged products that are JUST quinoa to choose from. All you have to do is look.

Add everything together in one big bowl.

Pour balsamic vinegar and add goat cheese then toss. You can add a small amount of olive oil to this dish if you’d like as well.

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Water Upon Wake up!

Do you drink water when you first wake up?  This is a great habit to get into, and one I recommend you start immediately! Think about working hard and not drinking any water, or liquids at all for the next 8 hours! I bet you would be pretty thirsty!

 While you sleep, your body is busy working and repairing, all the damage you have done during the day. Stress, muscle repair, digestion of foods, absorption and processing of alcohol or medications, etc. all taking place while you slumber. Think about working that hard and not getting to stop and take even a sip of water. Sounds exhausting!

 To boost your energy, get your cells in your brain fired up, hydrate your muscles, flush toxins, and eat less, you will absolutely want to drink water first thing every morning before you put any food into your system!

At least 16 oz. of room temperature water upon waking up

If you are not a fan of plain water you can add: apple cider vinegar, aloe, lemon, ginger, cucumber, mint, strawberries, apples, blueberries, etc. Anything you can think of to help this “medicine” go down.

 You can even make the water hot and add lemon or a decaf tea. (Caffeine dehydrates you so If you are a coffee drinker make sure you drink the water before the coffee)

Water Benefits

Fires up your metabolism by 24% for at least 90 mins

Hydrates you. Remember, you have not been able to drink anything for the whole time you were sleeping. By the time you feel thirst, it is too late. You are already dehydrated. Take note of the lines in your lips. If you are dehydrated, you will see cracks and lines in your lips. They will also not be a rosy color. They may be pale or bluish if you are not hydrated.

Your kidneys are working hard all night to flush toxins out of your system. If you drink first thing in the morning you are helping your kidney get all that gunk out of your body.

Your brain tissue is made up of 75% water. If you want to feel less foggy, groggy, and more focused you will spend a little quality time each day giving your brain what it needs. Water!

Drinking water fills you up. You will eat much less if you are hydrated. Your body will process all your nutrients much more efficiently so that you don’t have that “empty” feeling. It is recommended that you drink at least half of your body weight in oz. per day! So, if you weigh 150 lbs. you will want to drink at least 75 oz. of water per day

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Q & A

As a health coach it is my desire to help people as much as I can. What questions would you like to ask a health coach? How may I help you?

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Mallorca Recap... Learning something new about myself everyday...

Mallorca trip

I want to take a moment to document this trip.  I have been on many adventures in my life, but on this one, I learned something that cut deep into my core. This was the “perfect” trip for me. It was cycling in Mallorca Spain with a Professional Cyclist who happens to be my massage client. He is full of the type of energy that I desire to be around, and I knew the trip was going to be amazing and drama free. I was also given the opportunity to massage the cyclists on the tour so that was a plus in my book too!

I must admit, I was slightly intimidated with the group going. The group consisted of mostly men. There were only 2 other women besides me. Amy, who I know to be an exceptionally amazing cyclist, and Laura who I have never met, but had already decided that she was stronger than me.  Why did I do that? Why did I relinquish my strength to them? I did you know, before I left, tell myself “you are going to have a great time Lisa, you are not in competition with anyone, and you will simply do the best you can.” But, how could I? Do the best I could that is? I left for the trip by setting myself up for an easy way out before I ever even stepped onto the plane.  To put it simply, I did that because I was afraid I would fail. Now everyone has their own way of protecting themselves from failure. My most favorite method, as I have come to discover, is the power of positivity. If I simply stay positive and act like nothing ever bothers me, well then, I can’t fail, right? This way I never am required to  push myself beyond my own comfort zone. My ex-husband Sean always said “You are the only one I know that comes through the finish of an Ironman and looks like you could do another 10 miles. You don’t push yourself hard enough” At the time, I am sure I didn’t admit the truth in that statement, but after this trip I know he was right.

I got to Mallorca on the third day of the tour due to some prior commitments, so my first day on the bike was a recovery day for everyone else. They had already put in 2 hard days of climbing on the unforgiving hills in Mallorca. We did a nice easy 25-mile ride that left me craving more, so I went back out with Grant (the Pro who was running the group) later in the day for another 26-miles. I felt happy, positive, and confident.  I knew the next day was going to be 80-miles of some intense hills so I already prepared the group for my mediocrity.  I am an “endurance athlete” I said.  I can climb “forever”, but I am not fast! I made sure they all knew my bullshit excuse and hoped that they believed it more than I did.

The next day we got up bright and early and were on the road by 8:30 am. Even with the 5-hour time difference I felt awake, alive and ready for action. The ride was hard, but manageable. Grant put us into a paceline, and we were expected to ride as group in a rotating fashion. I held up for most of it, but had never worked that hard “before” a climb, so my self-doubt was kicked into bit of overdrive. After stopping at an amazing little café, we were ready for the first climb of the day. As we began our ascent, I once again reminded the group that I was the weakest one there, and that I would be climbing at my own pace. I told them not to worry about me, and that I would see them at the top. True to my word I put my music on, slipped it into the easiest gear, and spun my heart out. Honestly, it should have been hard, it could have been hard, but it wasn’t. It was long, but I wasn’t even out of breath.  I finally reached the top and the group gave me a little cheer. Everyone was so encouraging. It was a proud moment for me, or was it? What had I accomplished really? I climbed a hill at the slowest pace possible so that I was 100% positive that I would not fail? Where was the glory in that?

The thing that I love about life, is there is always room for improvement.  I don’t mean just physical improvement, I mean me. The real me. The one who lays awake at night nervous about the success of my career, raising decent children, being financially independent, exploring the world, and running out of time. Each day is an opportunity to learn something new about myself, and right there climbing a mountain in Mallorca Spain. I learned that I am afraid to fail. For if I fail then everyone might see the real me. The not so perfect me.

It was Grant Potter who came down the mountain to coach me up the rest of the way. He said, “Lisa, you’re so much stronger than this! Stop spinning so much, and use your gears. Get up and stand occasionally, put some effort into it. With your small size, you should be flying up these hills!”

 As a coach myself, I NEVER allow my clients the luxury of making excuses. I push them all to face their demons regardless of the fear they feel. I am constantly saying, “welcome fear as a passenger in your life but never let it drive you”. Yet there I was allowing fear to drive me right up that mountain. Sometimes you just need someone to point something out before you see it for yourself.  

It was like the skies had opened and the Gods were speaking to me. What was I doing? Why was I allowing myself the protection of not trying? What was I afraid of?

For the next 4 days, I worked hard. I was sore, but I was exhilarated. I was still one of the last to climb up the hills, but it was NOT because I didn’t put in my best effort!

I am now officially proud of myself. I had an amazing trip, and will never forget the genuine help I received from all the cyclists who attended.

It just goes to show, it doesn’t matter how much you teach, or how much you know, if you don’t apply it to your own life your words are meaningless.

I am always giving advice and I use the words “practice what you preach” a lot. This trip was a lesson learned. I learned that I am only human, that we are really all the same, and that everyone needs a little security to be the best that they can be.

Thank you for reading this story. Follow your dreams, passions, and pursuits. If something seems too easy, it’s is probably because it is! You’ve always got more in you than you think. Stop doubting yourself before you even begin. You’ve always got more! Your failures are the only way you can earn your successes. Explore every side of yourself. Even the scary parts. You’ll be happy you did.

Thank you, Grant Potter, and Amy Good. You two have the beginnings of something amazing and I am honored to have been part of your first camp in Spain.

·      Note- While I’m at it, I want to thank Amy Good for having that nutrition talk with me. Another discovery this weekend is that you cannot go out on an 80-mile ride with one water bottle and a Larabar. I guess that is another one of my “do as I say, not as I do” tricks. Yet another lesson learned. Eat, eat, eat!!!

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Testing out Tumblr with an amazing photo of The Old Town in Mallorca Spain... stay tuned for my first blog post about my amazing cycling adventure!