Posts Tagged ‘eating right’

9 Things to Think about Before You Give Up

9 Things to Think About Before You Give Up

Things to think about

Original Post at Marc and Angel Hack Life

If you feel like you’re at the end the road with nowhere to go, realize you are lying to yourself.  You have imprisoned yourself in your own mind by telling self-defeating stories – stories about what your life should be like, what you should have already accomplished, and so forth.  By doing this you’ve created a tiny space in your mind and you’ve begun to believe you are actually living in it.

But you are NOT.  You are alive in a vast world with infinite destinations.  Take a moment to remind yourself of this.  Go outside.  Look at the sky and the clouds.  THIS is the space in which you really live.  Breathe it in.  Then look at your current situation again.

Here are some things you need to consider before you give up:

  1. You never fail until you’re satisfied with failure. – Failure is not falling down; failure is staying down when you have the choice to get back up.  Sometimes you have to fail a thousand times to succeed.  Which means you haven’t really failed yet; you’ve just found a bunch of ways that don’t work.  So don’t get so hung up on a few failed attempts that you miss every new opportunity coming your way.  All of your ideas that don’t work are simply stepping stones on your way to the one idea that does.  As Winston Churchill once said, “Success is not final, failure is not fatal: it is the courage to continue that counts.”  Read Awaken the Giant Within.Voice is a liar
  2. What you have learned is what’s important. – Life always offers you a second chance – it’s called tomorrow.  But this second chancedoesn’t mean anything if you haven’t learned from the events of today.  You have to acknowledge your troubles but gather strength from them, and laugh at your mistakes but learn from them.  Getting a second chance in life is about giving yourself the opportunity to grow beyond your past failures.  It’s about learning as you go and positively adjusting your attitude and efforts toward future possibilities.
  3. Tough times are just part of life’s natural balance. – Life lives, life dies.  Life laughs, life cries.  Life gives up and life tries.  And life looks different through everyone’s eyes.  In fact, who you were, who you are, and who you will become are three completely different people.  And as you gradually grow beyond the person you were yesterday, keep life’s challenges in perspective.  Hear life’s harmony, and notice the delicate balance.  Realize that life is like playing a grand piano.  The white keys create your happiness and the black keys denote your troubles.  But as you go through life’s journey, remember that the black keys also create music.
  4. Pain helps you grow. – Sometimes things must change so you can change.  Sometimes you must break a little so you can get a peek inside to see what an awesome powerhouse you are.  Sometimes mistakes must be made so wisdom can be earned.  Sometimes you must overcome heartache so you can begin to follow your heart again.
  5. Success is a way of living. – Don’t let your struggles become your identity.  Not everything in your life will go as you expect it to.  This is why you need to drop expectations, live in the present, and go with the flow, rather than against it.  Remind yourself that it’s perfectly okay not to be perfect.  Ultimately, success is not something you achieve, it is what you learn and how you grow as you deal with the realities of life – it is a way of living and being.  Read As a Man Thinketh.
  6. You can choose differently. – The difference between a mountain and a molehill is your perspective.  And in many cases, the only thing in life you have control over is your perspective.  No matter what happens, YOU control Progress not perfectionwhat the meaning is, and what to do with the meaning you give to the circumstance.  Choose to react in a way that motivates happiness, love, or forgiveness, even when circumstances make that choice difficult.
      1. It’s not supposed to be easy. – Just because you’re not where you want to be today doesn’t mean you won’t be there someday.  Again, success is tied to long-term determination.  Successful people keep moving and trying.  They make mistakes, but they do not quit.  If things in your life aren’t happening as planned right now, that’s okay.  It just means it’s not the right time.  Life’s brick walls are not there to keep you out, they’re there to give you a chance to show how badly you want something.  They’re there to stop the people who don’t want it as bad as you do.
  7. Simplify, simplify, simplify. – Like all magnificent things, life is quite simple.  Its simplicity is found not in seeing how little you can get by with – that’s poverty – but how efficiently you can conquer your biggest difficulties.  Remember, the greatest wisdom of life consists in the elimination of non-essentials.  Your most significant ideas and accomplishments will be genius in their simplicity.  One day you will find the right words, the right decisions, and the right solutions that will lead you to victory, and they will be far simpler than they seem right now. Read The Power of Less.You are not a tree
  8. Life is still good. – You may have seen better days, but you have also seen worse.  You might not have all your wants, but you do have all your needs.  You woke up with a few aches and pains, but you woke up.  Your life may not be perfect, but it is good.  And more good things are coming down the road as long as you keep moving forward.

What of these is your favorite? Let us know in the comments below!


“I’m so tired I could eat a horse”

01/13/2014 2 comments

Week 2 of “baby weight burn off” is at an end….step_scale_foot

There I stood, half naked about to step on a piece of electronics that was going to make or break my day.

How is it possible that one little step can be so utterly painful and depressing?!?!

Ok, I push the negative thoughts out of my mind and remind myself of how well i did this past week.

I worked out five days, and pushed myself until it hurt.

I ate mini meals and snacked healthy everyday, I even forced myself to drink at least 64 oz of water a day.

I stood there anticipating at least a five pound drop of weight.

I take the “leap” as I stare at the number the damn scale finally decides to land on I feel utterly disappointed and frankly angry with myself.

How can I only be down two pounds???  (Total so far 5lbs).

I did EVERYTHING I was supposed to do.

Instantly I am back to feeling how I did when I started…just gross.

Amazing because just 30seconds ago I was proud of myself and was feeling good about how I looked.

baby cryingI sit down on the bed and have a little cry.

It is now 3:30 in the morning and I’m laying in bed wide awake, still ticked off about my battle with the scale.

So I decided to do some research on other factors that contribute to the inability to lose weight.

I came across this article on webMD ( every doctors nightmare website ) it was “ten things to hate about sleep loss”  #8.

LOSING SLEEP CAN MAKE YOU GAIN WEIGHT… Holy crapoly, I always knew that loss of sleep can make you LOOK older but now im learning it can make you gain weight?

By the time I got to this one it was 4:00am.

My four month old little angel is starting to squirm around because she can’t feel me right next to her so I shimmy back over so she can snuggle up in my armpit once again.

I wait until I know she is back into a sound sleep before I proceed with the article.

I finish reading the article and lay there astonished with what I had just read.

It’s 4:30 in the morning and I’m reading an article about how damaging lack of sleep can be on a body….ironic right?

Come to find out when you are sleep deprived (like most moms I know) you can actually gain weight.

How unfair is that?!

Every new mom I know, wether its your first or your third, is sleep deprived.

How can I fix this one… Sgt. Nick Rians would say ” nap while the baby is napping ” easy fix right?

Snoring Sleeping Woman

Not so much.

Unfortunately when princess is napping I am either: working out, cleaning, washing clothes, folding clothes, putting clothes away, cooking, washing dishes, looking up new paleo meals, painting big sisters finger nails, and occasionally showering ;0)  no time to squeeze in a nap.

What I can, and will do is go to bed 30 mins earlier each night.

I will also nap during ONE of my daughters mini naps each day, hey why not… the clothes will still be there when I wake up.

When we become parents we somehow become accustomed to functioning off only a few hours of sleep,  its just the way it goes.  ( as I check the time and its now 5:30am)

In closing,  I need to remind myself that it took me 40 weeks to get this way so it might take a little more than 2 weeks to fix it.

Oh, and I need to get more sleep:-) Lol

Mrs. Melissa Rians

===> Click here to find a FitRanX gym in your area <===

“I just had a baby…4 months ago”

01/06/2014 2 comments


workout motivation

Hello everyone!!! Melissa Rians here, wife to the notorious Sgt. Nick Rians.

As you may all know, I had a beautiful baby girl on September 5, 2013.

She was a bruiser at 8lbs 9ozs.

She turned 4 months old on January 5th and I couldn’t be happier (with her that is)!

As for myself…. I am pretty disappointed.

This is my third baby, and I remember it being a whole hell of a lot easier to lose the baby weight before, or was it?

Here’s the stats:  1st kiddo I was 25, worked 10hr shifts, hit the gym 5 days a week until the day he was born.

After, I  lost ALL 35lbs within 3 months (awesome).

2nd bambino I was 31, worked from home and still went to the gym 5 days a week up until a few days before she was born.

weight-scale-helpAfter her I lost ALL 30lbs within 6 months.

Which brings us to the present.

I am 35, I worked 20 hrs a week, and worked out at home 4 days a week until I was 38 weeks.

I gained 35lbs and it’s now 4 months later and I’m JUST begining the weight loss battle!

I have always been pretty critical of myself and this past holiday season i was pretty upset with the way i still looked.

I looked as though I “JUST” had a baby. ( but that was 4 months ago )

I found myself chatting with a girlfriend on christmas eve and she said to me,  ” wow you look great for just having a baby! ”

I was kinda puzzled by this statement because I didnt feel that I “JUST” had a baby.

So I asked her “when is it not ok to say i just had a baby”?

I mean you don’t hear people saying “I JUST ate an entire pizza….4 months ago” or ” I JUST got in a car accident… 4 months ago”.eating-pizza

Her whole “compliment” got my wheels turning and made me realize that since I didn’t feel like I JUST had a baby I wanted to stop looking like I JUST had a baby!

I don’t know what kind of time window justifies saying “I just had a baby” but for me that time window has passed.

Please note that I did say “for me” I am not trying to insult anyone or offend any new moms.

I’m just ready to drop the excuse, and get my body back!!!

So here I am, 1 week into my new diet and exercise plan.

So cliche right?!?!  I started off my new diet on New Year’s Day.

Hey, I needed a clean slate, a jumping off point what’s a better time than the first day of a new year.

I’ve lost 3lbs my first week.  I honestly don’t feel any different, well with the exception of being sore from working out anyways.

I thought about posting my current post baby stats with a picture, but couldn’t in anyway force myself to do it.

I will however post before and after pictures once I reach my goal.

I no longer want to hear ” Wow you look great for JUST having a baby ” I want to hear ” Wow, you JUST look great!”

So to help motivate you and myself…I will be sharing my weight loss journey with you.

Stay tuned:-)





Mrs. Melissa Rians

Click here for more information on the FitRanX system

Don’t Fall Off…..


This is for all you people out there that have started meal plans, diets, healthier eating, whatever you’d like to call it and are starting to fall off the wagon.

Now, I really want you to take a look in the mirror and ask yourself


Why are you allowing this to happen?

What is it that’s more important to you then your health?

Is it the taste of the food?

Is it that 10 minutes of pleasure that you get from eating something that tastes good but is going to hurt your body?

REALLY think about that.


Also I REALLY want you to think about what would happen if you ate something a little healthier.

If you dropped a little more weight.

Imagine adding a year onto your life, because of your healthy eating choices.

And imagine in that one extra year, how many more pleasurable moments you will get to experience.

Spending more time with your children

Your grandchildren

Your other half


Imagine today was your last day on earth.

And if you ate healthy today, you would get to live just one more day.


Now, we are all going to stumble.

You are most likely not going to be successful at your first try at eating healthy and dropping weight.

Probably not the second time or the third time either.

So for all of you that have failed and are still sitting on the sidelines…….


Screen shot 2011-01-06 at 8.18.53 AM

Yes, I just slapped you in the face and said, “ Get on your feet!”

Get back up, keep going, and try again!

Every time you are about to put something bad in your face.

Think about what I just said.

Think about those moments in your life that you were the happiest.

And think how many more of those moments you can have just by eating a little healthier.

So, get your ass off the sidelines and start doing something to better yourself.

Like the Body Weight Workout of the day:-)

Stay Motivated,
Sgt Nick Rians

P.S. If you want to get free daily Body Weight Workouts. Follow me here:

Do You Eat Real Food?

01/23/2013 2 comments

Tasty Food Abundance in Healthy Europe

Processed foods, additives and chemicals are inferior to real food and are potentially harmful to your health.

So why do you still eat it?

Why do you still eat that packaged granola bar and snack on those whole grain crackers? You may think that heart healthy label means something, but it doesn’t hold a candle to real food.

What is Read Food?

Here’s an easy way to tell if your food is real or not: If your food can go bad, it’s good for you. If your food can’t go bad, it’s bad for you.

Real food is fresh and unprocessed.

The Real Food Challenge

This real food challenge has the potential to change your body forever. Take the next 7 days to ONLY eat real food. One week is a very short time in the grand scheme of things, and I know you can do this.

Just try it for one week to see and feel the difference in your body.

The Rules

During the next 7 days you will avoid eating all of the following food items:

  • Bread
  • Grains
  • Rice
  • Crackers & Chips
  • Packaged snacks
  • Sugar & Corn Syrup
  • Soda Pop
  • Packaged Bars
  • Baked Goods
  • Candy

Here’s a list of the real foods that you will eat instead:

  • Seasonal, organic Vegetables
  • Seasonal, organic Fruits
  • Lean, organic meat, fish & eggs
  • Nuts and Seeds

Those four categories of food can be combined into endless, flavorful combinations. Check out the following meal ideas:

Breakfast:Breakfast is the most important meal of the day. What you decide to eat when you first wake up will set the tone for the rest of your meals that day.

  • Scrambled organic eggs, sliced tomato and a handful of seasonal berries.
  • Half of a dressed avocado and a few slices of nitrate-free bacon.
  • Pancakes made with coconut flour and topped with chopped nuts.

English: Snack Machine


Plan your lunch ahead of time in order to avoid turning to a fast food joint or vending machine. Pack your lunch the night before and carry it with you.

  • Dark baby greens topped with chopped chicken breast and diced tomatoes.
  • Albacore tuna (packed in water), mixed with finely chopped cucumber over cauliflower rice. (See recipe below)
  • Turkey and Spinach Salad


Dinner is the meal where most people splurge and eat far more calories than they should. Eating at home is the first step in reducing your dinnertime calories.

  • Grilled white fish, sautéed spinach and almond bread.
  • Baked chicken breast with steamed broccoli and quinoa.
  • A big bowl of arugula topped with sautéed asparagus and sliced hardboiled eggs.

While healthy eating is a huge factor in achieving your ideal weight, exercise is the other (very important) half of the equation.

Your exercise routine should be challenging and should be done on a regular basis.

Just 7 Days

How quickly does a week fly by? Pretty fast, right?

When you decide to eat only real food for 7 days you will be amazed at the positive improvement that you feel and see in your body.

Do this challenge for yourself.

In one short week you could be in the same, worse, or you could be leaner and excited.

The choice is yours.

Stay Motivated,

Sgt Rians

Surviving The Holidays – Part 2

7 Polite Ways To Turn Down Food


Most of us think that there are only two ways to handle Holiday food temptations.
You could say “No” to everything and get the reputation of being a Grinch.
Or you could say “Yes” to everything and end up gaining 5 or 10 pounds.

Let’s explore the following 7 ways to politely turn down Holiday food that’s pushed on you by well meaning friends and family.

Food Push #1: “This is your favorite! Hand me your plate.”
Stalling Response: “I can’t wait to try some in a little bit.”

Why stalling works: By not directly turning the food pusher down, they feel that they’ve won and will drop the subject.

Later you may decide that you want a small portion of the offered food, or you may decide to skip it.

Food Push #2: “Try this new dessert I made, you’ll love it!”
I’m Stuffed Response: “I wish that I had saved some room, but I’m stuffed.”

Why being stuffed works: No one can refute your statement about being full.

If your food pusher is persistent then let them know that having one more bite would make you uncomfortably full to the point of pain.


Food Push #3: “I made this dish especially for you. Eat up!”
Diet Restriction Response: “Oh man, that looks good! Too bad I can’t eat gluten.”

Why having a diet restriction works: Even the pushiest people are likely to back off when they hear you have a diet restriction.

The key is to be consistent.

If you say that you aren’t eating gluten then don’t reach for a bread roll.

Food Push #4: The food pusher puts something on your plate without permission.
Spread It Around Response: Take your fork and spread the unwanted item around your plate to make it look like you took a few bites.

Why spreading it around works: You’re not making a scene, and quite frankly, no one is going to notice.

When food is put on your plate without your consent you are under no obligation to eat it.

Spreading the food around is a simple way to defuse the situation without eating something you didn’t want.


Food Push #5: “You are too concerned with dieting.”
Thank You For Noticing Response: “Thank you for noticing the healthy changes I’ve been making. Your support means a lot.”

Why saying thank you works: Sure, the dieting comment was probably made passive aggressively, but nothing is stopping you from taking it as a compliment.

Seeing you make healthier choices may be intimidating for friends and family, so approach the subject with understanding rather than defensiveness.

Food Push #6: “Here’s a bag of leftovers for you to take home!”
Take a Break from Cooking Response: “Thanks, but keep the food so that you can take a break from all the cooking you’ve been doing.”

Why saying they’ll get a break from cooking works: Every good host wants to send their guests home with something, but given the option they’d love to have leftovers for themselves as well.

Compliment their cooking and let them know that you think they deserve a break over the next few days.

Food Push #7: “We only have this dish once a year – you HAVE to eat some!”

I Want to Live Long Response: “That looks amazing! I’m going to skip it this year so that I can live to see many more wonderful holidays with you.”

Why wanting to live long works: Said with good humor, this drives home a serious point.

You are watching what you eat so that you will be around for many more holidays to come to enjoy with your loved ones.

No one can deny the importance of this!

By warding off food pushers you’ll eat fewer calories and will avoid holiday weight gain to start the New Year off right!

Remember that exercise is a huge part of the equation when it comes to achieving weight loss.

So head over to our Youtube or Facebook page today and we will get you started on the exercise program that will reshape your body in the New Year.

Stay Motivated,

Sgt Rians

Surviving Holiday Parties

Active Santa

I know sticking to your meal plan is hard during the holidays, but it can be done.

Stay strict during the week and use your cheat day for that holiday party you are going to.

If you don’t want to use your cheat day, then make sure you eat before you go.

Another thing to help you survive the holiday parties is, do not hover around the food area at the party.

Stay away from it!!

In an effort to keep your holidays healthy and bright, here are some mouth-watering recipes sure to please the palate.

Offering optimum flavor, presentation and nutritional value, these dishes are so delicious you will probably adopt them as part of a new, healthy holiday tradition.


Appealing Appetizers

The abundance of holiday get-togethers makes mindless snacking a common pitfall. What better way to prevent overeating of the wrong foods than by BYOD (bringing your own dish). Following are some fabulous-tasting recipes that won’t leave you feeling deprived!

Bite-Size Bruschetta Baskets (vegan, gluten-free)

Quick and easy to prepare, this flavorful combo is yummy over pasta, tempeh, fish, grilled veggies . . . or whatever you can imagine.

Note: This appetizer stores well in the refrigerator for 4–5 days, so prepare ahead if your schedule is busy, or double the recipe for use later in the week.

1 long, thin artisan loaf or baguette, cut into 1½-inch-thick rounds,    soft centers scooped out or pressed to create a small hollow
1/3 cup extra-virgin olive oil
2 tablespoons (tbs) freshly grated Parmesan cheese cayenne    pepper, freshly ground, to taste
½ cup organic sun-dried tomatoes (packed in oil), snipped into thin    slices
3 tbs balsamic vinegar
¼ cup spicy tomato sauce or sun-dried tomato pesto
1 ripe avocado, diced
¼ cup red onion, finely chopped
2 teaspoons (tsp) fresh garlic, minced
1 vine-ripened tomato, seeded, drained and chopped fine
2 tbs Kalamata olives and/or capers (optional)
freshly ground pepper, sea salt
¼ cup basil pesto sauce
fresh basil for garnish

VGF Option:
Instead of bread, use 30 endive leaves or try mushrooms or cucumbers (centers hollowed out). Omit Parmesan cheese.

Brush bread “baskets” lightly with olive oil and sprinkle with Parmesan cheese and cayenne. Toast lightly in hot oven or under broiler for a few minutes. Set aside to cool. In glass serving bowl, mix together all remaining items except basil. Adjust seasonings to taste. Spoon topping into bread baskets, endive leaves, cucumbers or mushroom caps. Garnish with basil. Serves four to six.

Black-Bean Salsa Dip (vegan, gluten-free)

To avoid high-calorie creamy dips and cheese trays full of saturated fats, try this delicious, high-fiber, antioxidant-dense dip. Easy to prepare, it will keep for 3 days in the fridge. This is a perfect make-in-advance dip.

1–2 tsp minced garlic
1 (15-ounce, oz) can organic black beans, drained and rinsed well
½ cup fresh salsa
2 tbs fresh lime juice
½ cup fresh cilantro, roughly chopped
1½ tsp ground cumin
chili pepper, fresh or dried, to taste
sea salt and freshly ground pepper, to taste
fresh cilantro for garnish

Measure all ingredients into food processor, except sea salt and pepper. Process until smooth. Season to taste and transfer to serving bowl.

Garnish with fresh cilantro and serve with veggie crudités, organic tortilla chips or Mary’s Gone Crackers. Makes about 2 cups.

Oh-Wow! Holiday Sweets

Of all the holiday food challenges, nothing can kill willpower for most people like nutritionally void sweets. Following are some amazing treats that address the cookie and calorie conundrum. These goodies can also serve as a perfect host/hostess gift.

Nut–Butter Dates With Macadamia Nuts (vegan, gluten-free)

24 pitted fresh medjool dates or boxed soft dates (found in produce    section)
¼ cup raw cacao nibs
¼ cup raw almond or macadamia butter
cayenne pepper, to taste
macadamia nuts for garnish

Halve each date, fill each with sprinkling of cacao nibs and top with small spoonful of almond butter. Sprinkle with cayenne pepper as desired.

Arrange on serving platter garnished with macadamia nuts. Makes 48 date halves.

Sweet ’n’ Spicy Maple Nuggets (vegan, gluten-free)

These fantastic little gems are super-easy to make, and the spices will boost your immune system. Double the recipe, buy some decorative glass jars and ribbon, and fill them for delectable “made with love” gifts. Store nuggets in an airtight container for up to 3 weeks.

4 cups raw nuts (combine almonds, pecans, walnuts, etc. . . . your    favorites)
½ cup unhulled sesame seeds
1/3–1/2 cup maple syrup or unprocessed natural honey
1/2–3/4 tsp sea salt
3/4–1 tsp each of ground cinnamon, ginger and cardamom powder
½–3/4 tsp cayenne or crushed chili pepper flakes, to taste

Preheat oven to 300–325 degrees Fahrenheit. Line large baking sheet with 1- to 2-inch-high sides with parchment paper.

Combine nuts, sesame seeds, maple syrup or honey, and seasonings in large bowl, stirring well. Spread out evenly onto baking sheet, place into oven and bake 15–20 minutes, stirring occasionally. When finished baking, stir nuts again and let cool. Makes 14–16 ¼-cup servings.

Note: Sesame seeds not used in the photo shown.

Organic Cocoa-Coconut Gem Truffles (vegan, gluten-free)

2/3 cup organic cocoa powder (or raw cacao powder)
1 cup almonds, ground
¼ cup organic coconut, small flakes
3/4 cup pitted fresh medjool dates or boxed soft dates (found in    produce section)
3 tbs extra-virgin organic coconut butter, gently warmed to melt
¼ tsp sea salt
soft hemp seeds, to roll balls in or to sprinkle on bars, if desired

Combine cocoa powder, ground almonds and coconut flakes in large food processor.

Add dates, coconut butter and sea salt; purée until mixture sticks together. If needed, add a little more melted coconut butter or dates to adjust texture to desired stickiness and level of sweetness.

Roll into 1-inch balls or 2-inch patties, or press into 8- x 8-inch square baking dish and cut into bars. Roll balls/patties in hemp seeds, or sprinkle seeds over bars. Chill for minimum of 1 hour.

Store in refrigerator or freezer for up to 2–3 weeks—if they last that long!

Tip: Soaking/sprouting the almonds for 8 hours removes some of the enzymes that inhibit nutrient absorption. Makes approximately 24 truffles (or if bars are preferred, fills one 8- x 8-inch baking dish).

Stay Motivated and Happy Holidays,

Sgt Rians

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