It’s Getting Hot In Herrre – The Benefits of a Sauna

Wed, April 24, 2013 No Comments by Miss Daja

Maybe it’s just me but am I the only one who looks for more ways to improve my skin, body or overall health? It’s like I’m obsessed with trying new things because I know that there are better ways and healthier ways to get the results I desire. Flawless, glowing, moisturized and natural healthy skin is a goal of mine. Now my skin from the neck down is very soft thanks to my baby lotion daily habit after each shower session but my skin from the chin up? Not so much. I still have my flaws and trial and error phases. But don’t worry, I’m working on it and I honestly think I’ve found a new love. The Sauna. I will be using this about 3x’s a week after my workout sessions to relax my muscles and tension caused from a stressful work week.

Do Sauna’s scare you? Because before I did it, they scared me too. I live in Las Vegas where Summers are 110+ on average daily. So to sit in a heated room with similar temperature wasn’t ideal for me but if I knew it was an exercise to make my skin do the unthinkable, I was down for trying something new! Little did I know, spending quality time in the Sauna a few days out of the week had more than just skin benefits.

You can expect
Improved Circulation
Reproduction of Collagen
Muscle Relaxation
Detoxification
Tension and Stress Relief
Immune System Strength
Rinsed Pores
Weight Loss
Acne Shrinkage
Glowing Skin

and that’s just to name a few. Don’t believe me? Here’s why.. Our bodies natural temperature is 98.6 degrees but once you step into a Sauna which is warmed to 150+ degrees, blood circulation and sweat production increase dramatically. The increased blood circulation draws more oxygen and nutrients to the skin’s surface. Added oxygen and nutrients leave your skin looking healthy and moisturized. Taking a sauna creates heavy sweating which rinses out the pores and helps the skins collagen to reproduce while washing away dead skin cells. The heat releases poisons and heavy metals beneath the skin so that they can be purged through respiration. In this day and age most people are exposed to toxins every day. The hot temperature also relaxes your muscles and acts as a natural pain remover. People who have suffered from acne have benefited from clear skin after using the sauna as well.

With all of these healthy benefits, one must take proper precaution before entering a Sauna.

Drink plenty of water before and after your sauna session to keep from dehydrating
Do not stay in a hot steamed room for more than 30 minutes
Do not wear any contact lenses inside a sauna
Do not bring any electronic devices inside, especially cell phones (use this as quiet time, not social media time)
Do not take any drugs, alcohol or medication before or during your sauna time
If you’re pregnant, please consult with a physician before stepping inside a heated sauna

Tagged health and exercise, tips

FOOD DIARIES || 3 Healthy & Fun Pasta Salad Recipes

Mon, April 22, 2013 2 Comments by Miss Daja

As I prepare my work meals for the next 5 days, I’ve been craving more for cold pasta and salad as opposed to meat. Meat tends to drain my body because it’s hard to limit my meat intake when it’s in front of my face. Call me greedy much, I just love food. (LOL) But after being heavily addicted to becoming healthier, I’ve decided to learn more recipes and stay away from my normal routine. Instead of over working my body, I’ve challenged myself to more colorful plates and less quick fatty foods. This week on my menu is Pasta Salad. Salad in general can be a bit boring but if you’re not a boring individual, why should you eat like one? So let’s have edible fun.

Here are 3 fun and still healthy pasta salad recipes from All Recipes in which I use quite often, that I’m sure you’ll love as much as I do..

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BACON RANCH PASTA SALAD

Original recipe makes 10 servings. I’m sure you’re thinking Bacon and Ranch alone is the opposite of healthy but substitute Pork for Turkey and find a less fattening Ranch or simply, make your own.

INGREDIENTS

1 (12 ounce) packageuncooked tri-color rotini pasta
10 slices bacon
1 cup mayonnaise
3 tablespoons dry ranch salad dressing mix
1/4 teaspoon garlic powder

1/2 teaspoon garlic pepper
1/2 cup milk, or as needed
1 large tomato, chopped
1 (4.25 ounce) can sliced black olives
1 cup shredded sharp Cheddar cheese

DIRECTIONS

Bring a large pot of lightly salted water to a boil; cook rotini at a boil until tender yet firm to the bite, about 8 minutes; drain.
Place bacon in a skillet over medium-high heat and cook until evenly brown. Drain and chop.
In a large bowl, mix mayonnaise, ranch dressing mix, garlic powder, and garlic pepper. Stir in milk until smooth. Place rotini, bacon, tomato, black olives and cheese in bowl and toss to coat with dressing. Cover and chill at least 1 hour in the refrigerator. Toss with additional milk if the salad seems a little dry.

Prep Time: 10 minutes – Cook Time: 15 minutes – Ready Time: 1 hour 25 minutes

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GREEK PASTA SALAD

Original recipe makes 4 servings. This recipe is so good! I probably should have list it first but if you’re into Greek food or just want to try something new and have time on your hands, try this recipe out.

INGREDIENTS

1/2 cup olive oil
1/2 cup red wine vinegar
1 1/2 teaspoons garlic powder
1 1/2 teaspoons dried basil
1 1/2 teaspoons dried oregano
3/4 teaspoon ground black pepper
3/4 teaspoon white sugar
2 1/2 cups cooked elbow macaroni

3 cups fresh sliced mushrooms
15 cherry tomatoes, halved
1 cup sliced red bell peppers
3/4 cup crumbled feta cheese
1/2 cup chopped green onions
1 (4 ounce) can whole black olives
3/4 cup sliced pepperoni sausage, cut into strips

DIRECTIONS

In a large bowl, whisk together olive oil, vinegar, garlic powder, basil, oregano, black pepper, and sugar. Add cooked pasta, mushrooms, tomatoes, red peppers, feta cheese, green onions, olives, and pepperoni. Toss until evenly coated. Cover, and chill 2 hours or overnight.

Prep Time: 15 minutes – Cook Time: 10 minutes – Ready Time: 2 hours 25 minutes

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PEPPERONI “AWESOME” PASTA SALAD

Original recipe makes 16 servings. This recipe has been named “Awesome Pasta Salad” because it’s reviews are nothing short of awesome and the ingredients mixed together are even better. I was a little skeptical about putting pepperoni in my pasta but I’ve had pizza all throughout my 20 something years and it hasn’t harmed me up to this point, so why not throw it in there. Awesome taste and time.

INGREDIENTS

1 (16 ounce) package fusilli (spiral) pasta
3 cups cherry tomatoes, halved
1/2 pound provolone cheese, cubed
1/2 pound salami, cubed
1/4 pound sliced pepperoni, cut in half

1 large green bell pepper, cut into 1 inch pieces
1 (10 ounce) can black olives, drained
1 (4 ounce) jar pimentos, drained
1 (8 ounce) bottle Italian salad dressing

DIRECTIONS

Bring a large pot of lightly salted water to a boil. Add pasta, and cook for 8 to 10 minutes or until al dente. Drain, and rinse with cold water.
In a large bowl, combine pasta with tomatoes, cheese, salami, pepperoni, green pepper, olives, and pimentos. Pour in salad dressing, and toss to coat.

Prep Time: 30 minutes – Cook Time: 10 minutes – Ready Time: 40 minutes

Are you interested in trying any of these recipes out or do you have a pasta salad recipe that you would like to share? Feel free to comment below.

Tagged food, health and exercise

“Get Fit” for Summer in Style

Fri, March 22, 2013 No Comments by Fashion Fridays With Naomi

Get Right, Team Fit, Sexy Summer … What ever you call it, now is the time where a lot of us start our workout routines to get in shape for summer! Getting fit is the new sexy! You can find all types of fitness challenges on Instagram (I’m currently on a squat and ab challenge) but rarely do you see workout attire. For some of us vain women, working out requires us to get “naked”. No makeup, no jewelry, and no heels! Yes, we should be more focused on the outcome of our workout rather than on our appearance, but lets be real, who wants to look like a bum in public? There are a number of cute workout attire options that let you look your best without over doing it. Model Rosa Acosta is developing her own line of workout attire, but for those who can’t wait, we’ve got you covered! For the single ladies, the gym can be a great place to meet “Mr Right”, so why not put your best foot forward!

There are many sites who have their own brand of fashionable gym attire such as, www.gymdoll.com, www.glamour-fitness.com, and www.lucy.com as well as the more common retailers like Nike and Adidas, who have started catering to woman more. The key to staying fashionable in the gym is to coordinate! If your not into the girly accessories, pairing like colors(just like you would with your everyday outfit) and clothes with a snugger fit can instantly transform your gym look! Here are some of my favorite fashionable gym finds. What do you rock to workout?

Work Out by sincerelydaja featuring nike

Tagged fashion, health and exercise

HEALTH + FITNESS || Legs For Days, Spring Time Toning

Sun, March 17, 2013 No Comments by Miss Daja

This Season I’ve noticed more and more women working out and attempting to get right for the spring and summer. I love the motivation and the dedication but I’ve also noticed that the majority only focus on their abs and their butt. There is much more body definition than such. One thing that can and will always stand out on a woman is her legs. Below I have put together 5 of my favorite leg workouts along with their benefits. These exercises can be done at home or around your neighborhood. You don’t necessarily need a gym membership. All you need is a little time and dedication.

Here are the top 5 leg workouts that will keep your legs in shape this spring and summer.

SQUATS WITH WEIGHTS- Squats support body – weight. They help with mobility and balance. When done correctly, squats improve knee stability and strengthen muscle tissue. An added bonus is that squats help lift and tone the butt.

ALTERNATE LUNGES- Lunges give great strength to leg muscles and can increase hip flexibility. Performing lunges work your hamstrings, and the gastrocnemius and soleus of the calf. Lunges also tone your butt by shaping the lower half and giving you the round shape. It has been proven that lunges improve your core strength, which leads to better posture and balance. Your core muscles include those of your abdomen, back, chest, pelvis and butt.

INNER-THIGH LIFTS- This exercise helps to remove inner body fat in the thigh area. Inner thigh lifts are the most difficult exercise in terms of seeing fast results but if you stay consist, the results are amazing.

SCISSORS- The scissors exercise work your legs as well as your abs. What better way to workout than 2 for 1′s. Scissors work your toughest leg muscles. The Pilates scissors will help to stretch the hamstrings and strengthen the powerhouse–muscles around your abdomen, lower back and hip joint, along with the pelvis floor.

STAIRS- Climbing stairs is the quickest exercise to losing weight. It burns calories fast and strengthens the heart. Studies have shown that including stairs in your exercise regimen has been linked to the reduction risk of heart disease.

WHAT IS YOUR TARGET AREA FITNESS GOAL THIS SUMMER?

Tagged health and exercise

Body Like Kelly? The Most Talked About Superbowl Halftime Moment & Tips To Get Motivation from Kelly Rowland herself

Tue, February 5, 2013 4 Comments by Miss Daja

As Beyonce’ graced the stage and wowed us like she always does, fans and supporters of the trio DC3 as well as the world tuned in for the most anticipated game of the year. It seemed to have all eyes on Kelly Rowland as she popped up on the stage to sing along with her group known as Destiny’s Child. We were all in awe at her body and left wondering what type of exercises, what diet plan and which trainers Kelly has been working with to get toned and fit.

Kelly is known to work with 2 trainers. And I’m assuming because she travels often, so one is on the East Coast and the other on the West Coast. One being the beautiful Jeanette Jenkins that she is known to have collaborated on the Sexy Abs DVD with. You may visit Jeanettes website for tips and to order the Sexy Abs DVD with Kelly Rowland at www.thehollywoodtrainer.com and stay up to date through Twitter @JeanetteJenkins .

Kelly’s other trainer that some may and may not know of goes by the name of Hollywood Hino which we were first introduced to on Lala’s Full Court reality television show Season 2. He is located in NYC and is best known for the HH Training Camp that is said to be one of the best full body challenged workouts with fast, healthy and satisfying results. I immediately found his Instagram and saw some of the comments he left behind regarding Kelly’s training. “Did you see her booty shorts though? SQUATS” – Hino . Stay up to date with Hollywood Hino on Instagram @hollywoodhino – through email at hollywoodhino@gmail.com and web www.hollywoodhino.com www.trinityBoxing.com

KELLY’S WORKOUT PLAN CONSIST OF:
Works out 5-6 times a week
Upper fibris crunch
burn it bicycles (50 per set)
200 sit ups a night

Just in case you aren’t familiar with the 80/20 rule, Kelly follows a strict diet being that your body will determine the outcome based off 80% what you consume and 20% how you work out. So always remember, it makes no sense to go head on in the gym but you’re still eating poorly and making unhealthy food intake decisions.

ARE YOU GOING TO LET KELLY BE YOUR MOTIVATION?

Tagged health and exercise, motivation

Black Girls Run! I’m One Of Them.

Mon, January 14, 2013 3 Comments by Miss Daja

This past Saturday I attended Las Vegas’ first meet-up for Black Girls Run! Las Vegas. The mission of Black Girls RUN! is to encourage African-American women to make fitness and healthy living a priority. According to the Centers for Disease Control, 80% of African-American women are overweight. BGR! wants to create a movement to lower that percentage and subsequently, lower the number of women with chronic diseases associated with an unhealthy diet and sedentary lifestyle.

I first found out about Black Girls Run! only a few days prior to the meet-up Saturday through my cousin Angie. She is out of 3 of the ambassadors for the Las Vegas group. After finding out their mission and what Black Girls Run! is all about, I knew this was something that I wanted to be apart of. Like many, my health is a priority but I always admired those out there working out 5x’s a week and running 3-5 miles per run, I never really thought to put myself in that position. This run forced me to push myself past limits I didn’t know I had.

So Saturday morning came and I woke up as motivated as can be. I jumped up, showered, put on my running gear and met the ladies down at Sunset Park for a morning jog. Each person had a personal goal of either completing 1 mile or 3 miles around the trail. There were no time limits which made it fairly easy to run at your own pace. The only disadvantage we had was that this just happens to be Las Vegas’ coldest winter ever. So with temps as low as 26 degrees, it made it difficult to focus. Overall it was up to you and your body to run or walk your distance as long as you get it done. I decided to go for 3 miles. I surprised myself because running has always been my weakness. After the first mile, I decided to walk half of the second and jog the other half. By the third mile I switched off in quarters.

Overall I was proud of myself and all of the women who participated. There is nothing like meeting up with a bunch of like minded individuals and pushing each other forward towards a healthier lifestyle. I encourage you all to look up Black Girls Run! in your city or surrounding areas to see if there is one you can join. If not, create one. I’m super excited and look forward to the next BGR Las Vegas run. Not only do I want more of my friends and associates to participate, I’ve been looking at different running shoes and workout gear to better prepare me for the runs to come.

HOW OFTEN DO YOU RUN? DO YOU HAVE RUNNING PARTNERS/WORKOUT BUDDIES?

Tagged health and exercise, support

69 Days Until Bikini Body Season – NBzA Helps Motivate You With These Tips

Wed, January 9, 2013 4 Comments by Miss Daja

Social Media is a powerful tool whether good or bad. In this case it’s great. With Fitness Experts and Inspirational women that fight so hard in the gym to achieve their fabulous and fit bodies, it’s a wonder why we all aren’t fit by now. But it’s not enough to look at a picture and get a little emotional at our failed attempts. It takes practice, dedication and a made up mind that you are going to get the body that you desire. I encourage all of you to remove all self doubt and negativity. Force your mind to believe that you deserve to look and feel your best. After all, a healthy life is the perfect life.

A few of my favorite Instagram women can be found posting pictures of their daily workouts and styled in their cute workout gear. @NikkiNac @lanagem @fightforfit @vitaminelle @mstisch @followthelita @mankofit

Some of these women have shared their personal life changing success stories and disabilities that should have stopped them along their journey but the best part about it is they’ve beat all odds placed against them and that is what makes their stories so unique. Others are Fitness Coaches changing the very lives, bodies and confidence of depressed and out of shape women begging for change (me included).

My advice to you all would be, just because you don’t see the results right away doesn’t mean they aren’t there. Don’t give up.

Working out is not the only way to see results. I’m sure you’ve heard plenty of times that your diet plays a major role in your overall body makeup. And it’s true. But here are a few tips to include in your daily food intake or workout regimen to see results within these 69 days...

-DRINK WATER – 6-8 glasses a day is fine but everyBODY is different. You want to make sure that you are drinking your weight in half ounces of water. (ex: weigh 150lbs – drink 75oz water daily)
*drinking warm lemon water once a day will help to naturally detox the body and clean out your blood

-COLORFUL PLATES - When it’s time for dinner, it’s okay to have your lean meat and your rice and broccoli, but the more colorful the dish, the better. Include fruits and veggies in your meals. Corn, carrots, beets, squash, red potatoes, asparagus, string beans, etc. And end your dessert with fruit: pineapples, strawberries, mangos, honeydew, etc.

-PORTION CONTROL – Yes, size matters. A bad habit that I still have even today that I’m fighting to work on is overeating. When you over eat, you force your body to digest more food which takes much longer in time. You’re also stretching your stomach in size. Don’t eat until you get full, eat until you’re satisfied. When you eat smaller portions 3 x’s a day and you find yourself a little hungry throughout the day, snack on nuts, fruit and healthy choices.

-NO MEALS AFTER 9pm – Some prefer 7-8 but if you’re on a busy schedule, 9PM just might be the cut off time. Eating and going straight to sleep doesn’t allow your food to digest properly. If you try not eating after 9pm for 2 weeks straight while including a workout regimen in your weekly schedule, you will notice a different in stomach size.

-HAIR EXCUSES - It’s 2013. If you are still using your hair as an excuse not to workout then you simply never will. With inventions like Save Your Do Gymwrap and Hair Safety Styles, you have quite a few options. Women have been using their hair as an excuse for years so by now you should know there is a way to protect it. NO EXCUSES.

WHAT ARE SOME CHANGES YOU’VE MADE TO YOUR HEALTH, DIET OR FITNESS REGIMEN? CARE TO SHARE BELOW.

FITNESS POSTS THAT YOU MAY LIKE:
5 Exercising Tips While At Work
Work Your Way Out Into A Flatter Stomach
The Food That You Eat
Trying To Get Rid Of Your Love Handles?
The Benefits of Belly Dancing
Chilli’s Body At 41 & Her Workout Regimen
The Jump shot Exercise That Targets Your Abs & Butt

Tagged Girl Talk, health and exercise, tips

From a Size 12 to a Size 6 || My Health, Fitness and Life Transformation – Ruth Grayson

Sun, December 30, 2012 No Comments by Miss Daja

From Ruth’s Trainer – My client Ruth Dore, at 46 years old decided she was tired of the way she was living, feeling. With having 2 kids to raise she understood she needed to live long. 11 months ago the Doctor said “Ruthy you have diabetes,” But 1 month ago, that same Doctor said “Ruthy, you no longer have diabetes.” She is a living testimony that it is never too late to get off your couch, never too late to work hard. If you give up on yourself then who can you expect to support you? Ruthy made the commitment, she believed in me and I believed in her. This is just the beginning for her and her greatest years of life have yet to come. If you have a health goal, do not get down on yourself, just believe. If you need help, don’t know where to start, contact a trainer. Be humble, don’t worry. There is much more in store for you.

From Ruth: We don’t understand why we get stricken with health issues, death or tragedies. I’m a strong believer that God puts us through situations for a reason, however, most times we don’t see it; we can’t explain it or want to accept it, but God knows all things.

About two years ago I lost my mother and my world crashed. I was completely
lost. I didn’t understand it and I didn’t want to accept it and I felt like I didn’t
want to fight anymore…why, why, why? I was depressed and just let myself go.
God showed me that He had put my mother in my life for a reason. My mother
was a nurturer, a teacher, a leader, a counselor a friend and a mentor. I can’t
thank God enough for blessing me with such an amazing woman as my mother.
Now I had to grow up! WOW, a 40 something year old woman, still has to grow
up? I thought I was grown! But in that moment I was just a little girl missing her
mom. God showed me it’s time to grow up, to create my own legacy. What am
I leaving to my children? It’s time for me to be a mentor, a leader for my sisters
and for the young generation coming behind.

God spoke to me through someone who I would have never expected, my
boss. She said to me “you have lost your way”. Now, she was talking about my
performance at work, as I use to be a real go getter, someone who was climbing
that corporate ladder straight to the top. “Where did that person go”, she asked.
At that time I realized that God was talking to me about my Christian walk and
relationship with him. Then shortly after that I discovered I had developed
diabetes. And I kept hearing God say to me “I need you to live and I want you to
have life and have it abundantly” (John 10:10). He showed me I have to live for
Him and for my children.

This was my wake up call. I knew then I needed to transform my life. I needed
to reconnect with the Lord and reconnect with life. I started to educate myself
about my disease and started to eat better, exercise and to date, have lost 20 lbs
since the beginning of the year. I dropped from a size 12 to a size 6!! It wasn’t
easy and it didn’t happen overnight. I cut out all junk food and added more fruits
and vegetables to my diet, eating more balanced meals, lean meats and whole
grains. I started doing Zumba twice a week and then worked my way up to being in the gym 5 days a week. Currently, I am training for a 5K, high intensity interval training and even some weight training. Today I’m here to say that my diabetes is more than just under control, it is almost gone! I went from an A1C of 8.4 (diabetes) to 6.3 which is “increased risk of diabetes” not DIABETIC!

God wants us to share our testimony to help others. I am by all means not an
expert, I just want to share what I have learned in my journey and pray that I can
touch at least one person and that person can touch one other person and that
one person at a time we can start a revolution to change our lives for the better. I
started a small group called Fit4Purpose with my girlfriends to create awareness
for health & fitness. We meet once a month, share healthy tips and encourage a
more healthy and active lifestyle.

I was determined to get better and improve my quality of life and I did it!! I asked
God to give me the strength and the will to do it. I am living witnesses that YES,
I….. WE can do all things through Him who strengthens me, US (Phil 4:13).

Ruth Grayson From a size 12 to a size 6

Tagged BEAUTY, health and exercise, Inspiring Woman, Self Love, support

Have a HEALTHY and FIT Holiday! – Guest Post by Infinite Life Fitness

Wed, December 19, 2012 No Comments by Miss Daja

Around the Holiday season is when most people “fall off the wagon” when it comes to healthy eating and sticking to their workouts. It is hard to push away your favorite holiday desserts or beverages when you are around all of your family and friends. Well, you do not have too! But you will need a little self-control and limit your intake amount.

*SMALLER PORTIONS: Instead of having 3 or 4 glasses of egg nog try only having one glass. Each glass of egg nog can pack about 350 calories (if not more depending on how BIG your glass is). Portion size is so important when it comes to sticking to your health and fitness plans. It is so easy to overeat around this time of year! You do not want all of your hard work from the past few months to go to waste!

*SUBSTITUTE: Instead of one BIG piece of pie at the dinner table try getting pudding with whip topping or a small mini slice of pie or cake. You do not have to totally give up your favorite things this holiday season BUT you do have to limit how much you have.

*POTLUCK YOUR MEAL: Create your own healthy dishes and desserts to bring to your family gatherings to share (or have to yourself).

The key to sticking with your fitness routine is to plan a time to work out that will fit your busy schedule. Yes it may be hard with all of your family around but why not invite them to join you on your walk or jog? Make it a family event and go to the park, play a sport, or take a trip to the gym. Try and get it done early in the day so you will have the rest of the day free to go shopping and enjoy your time with your relatives.

QUICK TIPS:
-Do not be afraid to park FAR away from the store you are going to shop in. The extra walking will be great for you and the family members with you.
-Take the stairs instead of the elevator or escalator.
-Drink WATER and stay hydrated! You can drink it while you are shopping or if you are just at home relaxing with your family.

Try to stick with your regular scheduled meals. When it comes to portion size, if you are too embarrassed to measure out a cup full of veggies then make your plate in the kitchen and bring it out when you are ready to eat. This will allow you not to bring added attention to you and your eating habits. If you are still hungry do not be afraid to add more veggies or lean protein meats to your plate (like chicken and turkey). These items are good to have an extra serving if you are still feeling hungry. But limit the amount of bread, pork, and other fatty foods you may put on your plate.

I hope that these tips were helpful for you as we enter into the Christmas Holiday. Setting your health and fitness goals is a hard task, BUT sticking to your routine to reach your goals is even harder! YOU CAN DO IT! J

This is Stephanie from Infinite Life Fitness. Have a Health and Fit Holiday!

Tagged food, Happy Holidays, health and exercise, tips

Let It Go, Let It Burn, Let It Fly. 3 Helpful Exercises To Help Free Yourselves From Past Hurt

Mon, November 26, 2012 3 Comments by Miss Daja

As we begin to close this year out, it is time to start thinking of ways to improve, enhance and grow. As women, we’re faced with so many challenges that can either make us or break us. The goal isn’t to completely avoid failing, but to simply learn from the mishaps that tend to come our way. A big challenge in most of our lives is getting over the past. Whether you’ve been abused, lied to, or cheated on, it’s important to know that you are not broken and that it takes time as well as a little healing to continue to stand. To forgive and forget is easiest said yet harder done. But in order to grow, you truly have to let go. And yes, that includes the hatred for Mike and his infidelity that you continue to throw in his face day after day. Let’s get into it…

This is for the woman that continue to battle with their past. Your past is not welcome into your future. You are strong and will grow!

STEP ONE A:
-I want you to write a letter of forgiveness to whatever or whoever it is that has been causing you pain. Ex: My father was non-existent in my life and I feel that til this day, it affects me. So my letter would go a little something like this…

“Dear (insert name here), over the course of my 25 years on this earth, day after day I’ve blamed myself for your absence. I figured maybe I wasn’t good enough, maybe I was your mistake child or maybe you just were better off without me. As time moved forward I begin to blame my mom. I searched high and low for answers that were never revealed to me but I never once blamed you. You’ve missed too many highlights in my life and as much as I would like to tell you I hate you, I’ve learned that in order to receive love, I have to give it and show it. So I will be the change that I wish to see and start with you. Even if this goes nowhere, this is my forgiveness letter. I am letting go of all ill wishes, all past hurt and all broken promises. I forgive you daddy. And from this moment forward, I pray for you. I wish you well, I wish you health. Love, Your Daughter.”

Most is true but of course I would get a little more personal in my letter. But just by sharing this with you, I feel a relief already. Whew.

You may write as much as you choose. And you may write to each past hurt that is still haunting you until this day. The goal is to have a clean conscious and start off with a clean slate.

PART ONE B:
–Make a list of every single negative trait you would like to get rid of about yourself.
EX:
I am letting go of: procrastination, laziness, passive, debt, fear, short temper, nosiness, etc.
–Anything that you feel is causing a discomfort in your life, write that down
Make a list of every single person that you no longer want apart of your life.
EX:
I am letting go of: my ex, that one friend that only calls me when she needs something, that one friend that is always negative around me, etc.

PART TWO:
Now it’s time to let it go. Here are three options in doing so.

Option One: Float The Pain Away.
A glass bottle (pictured above). Find a bottle that you can roll and stuff your letters and lists into. Make sure it is a bottle that can be sealed shut. If you live near a beach or river, this option might be best for you. After you are confident that you’ve written down all of the things that have been weighing you down, take an hour out of your day, head down to the beach and toss it into the ocean. Wherever it decides to float out too, it now becomes free from your life. If you really want to up the ante, bring a few close friends that have done the exercise with you, grab a bottle of wine and toast to growth.

Option Two: Let It Burn. This is my favorite of the three. Why? Because in my mind, once it’s burned, there is no coming back and you’re not messing up this beautiful earth by littering.

Turn on your fire place, take your list(s) and letter(s) that you’ve decided to let burn from your past, present and future life and toss them in there. You’re now free from your past.

Getting over a painful experience is much like crossing monkey bars. You have to let go at some point in order to move forward.

Hanging onto resentment is letting someone you despise live rent-free in your head. - A.L

Option Three: Let It Fly. The balloon effect. Before you blow up the balloons, ball up each paper and stuff one paper to one balloon until you no longer have any left. You can even write on each balloon your release statement or affirmation:

“I am letting go of laziness. – I accept energy, productivity and achievement into my life”

Blow up your balloons and make sure they’re tied shut. Find a designated area of your choice where you love to go and spend some alone time, once you’ve found peace, release the balloons one by one. You’re now free from your past.

This exercise is to set you free from pain, people and problems. So please understand, whatever reaction you get out of it is natural. You may scream, cry and you just as well may feel an instant relief. Burdens will be lifted, and your new life will begin in that moment. If you do decide to do this exercise, I would love for you to share it with me.

Feel free to share some things you are letting go of or if you need help, comment below.