What are you doing to do your part in your community? Please Comment Below!
Many of you know that “I don’t get sick!” Fact: I have been “sick” 5 days since I was 11 years old. One of the things that many people ask me is how I remain so positive. Now don’t get me wrong, I definitely have my moments of spiraling negative thoughts, but overall I do my best to trust God and everything that comes my way HE has a purpose for good and His Glory. After years of practice, I’ve learned to almost always spin the so-called “bad moments” into positive learning experiences. It’s definitely not an easy task, but it continues to amaze me how maintaining this mindset, even in the most challenging moments, has kept me healthy, strong and moving forward with a smile no matter what.
When I decided to write about this topic, I was delighted to find that research was being done in this area all over the world. Although no one can pinpoint why, a positive or optimistic outlook on life is believed to ward off colds and other viruses, increase life span, improve psychological and physical wellbeing, and even help tackle more serious diseases. Although there are many genetic, biological and environmental influences that impact how one person responds to illness versus another, there are many theories linking cellular and hormonal response in positive individuals to better health and overall disease reaction.
So what can one do to remain positive? For me, the best thing you can do is to try to surround yourself with positive people. This doesn’t mean that you should give up on those who choose to remain pessimistic. I’ve often found that by being positive myself, others start to follow suit which is always fun to witness. Another great practice is to read books that nourish your inner-self and help you focus on the bigger picture rather than getting caught up in the circumstances of the moment. There are many books with daily quotes or reflections that can help you begin your day on a positive foot. My favorite is the Book of Proverbs in the Bible it has a chapter for every day of the month. I like to use www.BibleGatway.com Becasue today is the 18th I read chapter 18 Here is what it says. http://tinyurl.com/ye9x4wf
It’s also valuable to begin noticing when negative thoughts come into your mind and to start to find ways to redirect them to something positive. Remember that it ALL begins with a thought then turns into a belief and later into a behavior either positive or negatively. (We will revisit this in a couple weeks with more resources for coaches to help you. Email me if you are interested OK!) 
Do you know the importance of being grateful and how spending just a few minutes a day remembering what you’re thankful for can be tremendously beneficial to your experience of life? Be quick to listen, slow to speak and slow to anger!
Of course positive thinking, nutruring your spirit, along with a healthy diet and exercise plan will increase your chances of good health and overcoming disease even more so. However don’t underestimate the important role of your thoughts in conquering both physical and emotional imbalances.
The result will be less stress and a more enjoyable life regardless of the challenges you face, which will help you make the best of the life journey you’re on no matter where it takes you.
Living the Abundant Life …..Mark 
Today I was reminded by my daughter Katerra how precious life is and how my life is not my life but how I manage it. “My Time, My Money, My Business, My Talents and MY Choices” [sounds like a selfish 2 yr old huh] Please read the email she sent me and feel free to comment.
Thank you Katerra!
Two Choices
What would you do?….you make the choice.. Don’t look for a punch line, there isn’t one. Read it anyway. My question is: Would you have made the same choice?
At a fundraising dinner for a school that serves children with learning disabilities, the father of one of the students delivered a speech that would never be forgotten by all who attended. After extolling the school and its dedicated staff, he offered a question:
‘When not interfered with by outside influences, everything nature does, is done with perfection.
Yet my son, Shay, cannot learn things as other children do. He cannot understand things as other children do.
Where is the natural order of things in my son?’
The audience was stilled by the query.
The father continued. ‘I believe that when a child like Shay, who was mentally and physically disabled comes into the world, an opportunity to realize true human nature presents itself, and it comes in the way other people treat that child.’
Then he told the following story:
Shay and I had walked past a park where some boys Shay knew were playing baseball. Shay asked, ‘Do you think they’ll let me play?’ I knew that most of the boys would not want someone like Shay on their team, but as a father I also understood that if my son were allowed to play, it would give him a much-needed sense of belonging and some confidence to be accepted by others in spite of his handicaps.
I approached one of the boys on the field and asked (not expecting much) if Shay could play. The boy looked around for guidance and said, ‘We’re losing by six runs and the game is in the eighth inning. I guess he can be on our team and we’ll try to put him in to bat in the ninth inning.’
Shay struggled over to the team’s bench and, with a broad smile, put on a team shirt. I watched with a small tear in my eye and warmth in my heart. The boys saw my joy at my son being accepted.
In the bottom of the eighth inning, Shay’s team scored a few runs but was still behind by three.
In the top of the ninth inning, Shay put on a glove and played in the right field. Even though no hits came his way, he was obviously ecstatic just to be in the game and on the field, grinning from ear to ear as I waved to him from the stands.
In the bottom of the ninth inning, Shay’s team scored again.
Now, with two outs and the bases loaded, the potential winning run was on base and Shay was scheduled to be next at bat.
At this juncture, do they let Shay bat and give away their chance to win the game?
Surprisingly, Shay was given the bat. Everyone knew that a hit was all but impossible because Shay didn’t even know how to hold the bat properly, much less connect with the ball.
However, as Shay stepped up to the plate, the pitcher, recognizing that the other team was putting winning aside for this moment in Shay’s life, moved in a few steps to lob the ball in softly so Shay could at least make contact.
The first pitch came and Shay swung clumsily and missed.
The pitcher again took a few steps forward to toss the ball softly towards Shay.
As the pitch came in, Shay swung at the ball and hit a slow ground ball right back to the pitcher.
The game would now be over.
The pitcher picked up the soft grounder and could have easily thrown the ball to the first baseman.
Shay would have been out and that would have been the end of the game.
Instead, the pitcher threw the ball right over the first baseman’s head, out of reach of all team mates.
Everyone from the stands and both teams started yelling, ‘Shay, run to first!
Run to first!’
Never in his life had Shay ever run that far, but he made it to first base.
He scampered down the baseline, wide-eyed and startled.
Everyone yelled, ‘Run to second, run to second!’
Catching his breath, Shay awkwardly ran towards second, gleaming and struggling to make it to the base.
B y the time Shay rounded towards second base, the right fielder had the ball . the smallest guy on their team who now had his first chance to be the hero for his team.
He could have thrown the ball to the second-baseman for the tag, but he understood the pitcher’s intentions so he, too, intentionally threw the ball high and far over the third-baseman’s head.
Shay ran toward third base deliriously as the runners ahead of him circled the bases toward home.
All were screaming, ‘Shay, Shay, Shay, all the Way Shay’
Shay reached third base because the opposing shortstop ran to help him by turning him in the direction of third base, and shouted, ‘Run to third!
Shay, run to third!’
As Shay rounded third, the boys from both teams, and the spectators, were on their feet screaming, ‘Shay, run home! Run home!’
Shay ran to home, stepped on the plate, and was cheered as the hero who hit the grand slam and won the game for his team
‘That day’, said the father softly with tears now rolling down his face, ‘the boys from both teams helped bring a piece of true love and humanity into this world’.
Shay didn’t make it to another summer. He died that winter, having never forgotten being the hero and making me so happy, and coming home and seeing his Mother tearfully embrace her little hero of the day!
AND NOW A LITTLE FOOT NOTE TO THIS STORY:
We all send thousands of jokes through the e-mail without a second thought, but when it comes to sending messages about life choices, people hesitate.
The crude, vulgar, and often obscene pass freely through cyberspace, but public discussion about decency is too often suppressed in our schools and workplaces.
If you’re thinking about forwarding this message, chances are that you’re probably sorting out the people in your address book who aren’t the ‘appropriate’ ones to receive this type of message Well, the person who sent you this believes that we all can make a difference.
We all have thousands of opportunities every single day to help realize the ‘natural order of things.’
So many seemingly trivial interactions between two people present us with a choice:
Do we pass along a little spark of love and humanity or do we pass up those opportunities and leave the world a little bit colder in the process?
A wise man once said every society is judged by how it treats it’s least fortunate amongst them.
You now have two choices:
1. Delete
2. Forward copy this url and paste it in your email. http://www.personalizedfitness.com/489/
May your day, be a Shay Day.
There’s no need to feel guilty over this classic creamy combination of chicken, peppers and mushrooms.
Our version uses low-fat milk and flour for thickening to make it plenty rich without all the saturated fat.
Chicken a la King
6 servings, about 1 cup each
Active Time: 35 minutes
Total Time: 35 minutes
Nutrition
Per serving: 271 calories; 8 g fat (1 g sat, 4 g mono); 66 mg cholesterol; 15 g carbohydrates; 28 g protein; 1 g fiber; 401 mg sodium; 529 mg potassium.
Nutrition Bonus: Vitamin C (70% daily value), Selenium (40% dv), Potassium & Vitamin A (15% dv).
1 Carbohydrate Serving
Exchanges: 1 starch, 3 lean meat
Ingredients
* 1 1/2 pounds boneless, skinless chicken breast, trimmed and cut into 1-inch cubes
* 1/2 cup all-purpose flour
* 2 tablespoons canola oil, divided
* 10 ounces white mushrooms, quartered
* 1 large green bell pepper, diced
* 3/4 teaspoon salt
* 1/2 teaspoon freshly ground pepper
* 1 cup dry sherry, (see Note)
* 1 cup reduced-sodium chicken broth
* 1 cup low-fat milk
* 1 4-ounce jar sliced pimientos, rinsed
* 1/2 cup sliced scallions
You Might Also Like
* King Crab & Potato Salad
* King Ranch Casserole
* Grilled Chicken Salad with a Fresh Strawberry Dressing
* Lebanese Fattoush Salad with Grilled Chicken
* Sofia’s Chicken Paprikash
* Chicken & Chickpea Tagine
* Roast Chicken Dal
* Madras Chicken & Broccoli Salad
* Chicken & Fruit Salad
Preparation
1. Toss chicken and flour in a medium bowl until coated. Heat 1 tablespoon oil in a large skillet over medium-high heat. Reserving the remaining flour, add the chicken to the pan and cook, stirring occasionally, until lightly browned, 2 to 4 minutes. Transfer the chicken to a plate.
2. Reduce heat to medium and add the remaining 1 tablespoon oil to the pan. Add mushrooms, bell pepper, salt and pepper, and cook, stirring often, until the mushrooms are softened and starting to brown, 3 to 5 minutes. Pour in sherry; bring to a boil and cook, stirring to scrape up any browned bits, 3 minutes.
3. Whisk broth and milk into the reserved flour until smooth. Stir the mixture into the pan. Bring to a simmer, stirring often. Stir in pimientos and the chicken and return to a simmer. Reduce heat to maintain a gentle simmer and cook until the vegetables are tender and the chicken is cooked through, 5 to 7 minutes. Stir in scallions and serve immediately.
Tips & Notes
* Note: Sherry is a type of fortified wine originally from southern Spain. Don’t use the “cooking sherry” sold in many supermarkets—it can be surprisingly high in sodium. Instead, purchase dry sherry that’s sold with other fortified wines in your wine or liquor store.
4 Easy Exercises for Building Washboard Abs
Building washboard abs seems like a very difficult undertaking, but, really, it’s not. Before branding it as an impossible task, take on the challenge and discover for yourself how simple it truly is.
I remember when I got started with this whole six pack abs thing; I didn’t really buy it right away. After much reading, however, I realized ANYONE who had determination and dedication can get totally ripped abs and found some good, no nonsense 6-pack abs information.
It’s a fact that targeted abs exercises can only speed things up for you. Combined with a low-fat diet and regular cardio training, targeted abs exercises will get rid of that undesirable flab and sculpt your ab muscles.
Try to get in your targeted abs exercises 3 to 4 times a week and perform cardio in between those days. Building washboard abs can be easy as pie if you follow these simple exercises:
Weighted Sit Ups
You won’t need a lot for this exercise except for small weights. You don’t have to buy dumbbells because anything that can simulate weight like a small bag of flour or two water bottles will do.
1. Lie on the ground and bring up your knees so your feet are flat on the floor.
2. Place the weights on your chest and secure them with your hands.
3. Without moving your lower body, lift your shoulders off the floor slowly.
4. Go up to a 45-degree angle and hold that position for as long as you can.
5. Go back down to the floor gradually to assume your starting position and repeat all the steps.
Full Body Crunches
Building washboard abs with full body crunches can help you get to your goal faster because it works your obliques, upper abs, and lower abs.
1. Position yourself on the floor again and begin doing your crunches.
2. Lift your legs off the ground the same time you come in for that stomach crunch.
3. Slowly lower your legs and upper body to the floor and assume your starting position.
Ball Crunches
An exercise ball will come in handy for this drill and many others so I suggest you invest in one.
1. Place the ball in the center of the room and sit on it, keeping your feet flat on the floor.
2. Roll your back against the ball without moving your feet. Stop when your thighs and upper body are parallel to the floor.
3. Perform regular crunches while keeping your balance.
4. Remember to keep those muscles tight.
5. Go back down to your original position and repeat the exercise.
Bicycle
1. Again, lie flat on the floor.
2. Put your hands behind your ears and lift your legs off the ground.
3. Begin a cycling motion with your legs, alternately bringing in each leg closer to your pelvis.
4. As your right knee comes up, twist your torso so your left elbow touches it. Then, do the same with the other side.
To guarantee a great workout, do 3 sets of each exercise at 20-25 reps per set. Remember to keep your abdominal muscles tight and drink plenty of water. You’ll soon find out that building washboard abs quickly with these 4 great exercises is easy as pie.
Rock Wants to teach YOU!
Amateur boxer, USA Boxing (Golden Gloves) Brooklyn, New York
Licensed instructor, coach, & trainer since 1994
4th Degree Black Belt – American Tae Kwon Do Association
2nd Degree Black Belt – Midwest Hapkido Federation
5 Time Nebraska State Champion
Middleweight, Light Heavy, Heavyweight & Super Heavyweight Muay Thai Champion (PKA, USMTA, ATA)
PPCT Instructor (Pressure Point Control Tactics)
SHARP Instructor (Sexual Harassment and Rape Prevention)
Civilian Advisor USMC teaching CQC (Close Quarter Combat)
(State Board Pending) Licensed Practical Nurse
1. Boxing/Kick Boxing/ Muay Thai SMALL Group Classes
3 days a week 1 hour
Monday Wednesday & Saturday
630 and 730pm M & W .. Saturday’s at Noon & 1pm
Cost $15 per session paid monthly EFT
CLASS LIMIT… 6 later to grow to 10 with more space.
Fee’s Are Temporarily Rolled Back 20 years to just $55/hour
Tuesdays, Thursdays at 630, 730 & 830 pm Saturday’s 8, 9 & 11am
Sorry ONLY 3 people will be able to work with Rock!
(SEXUAL HARRASSMENT AND RAPE PREVENTION)
This is a 6 week course at 2 pm Saturdays for 90 minutes
Cost $150 or $25 per session! Great Value!
10–Available Spots Per Class!
If you don’t get in this first class… Another Class will begin!
Please Call or Email me to reserve your Spot!!
445-0033 or Click Here to Email Me
