I Don't want to get sick H20 Part II!

 I Don't want to get sick H20 Part II

So after hearing about all the illness that is circulating and me continuing the endless fight to "not get sick".... probably just jinx myself...oh well. I have been sipping, well more like chugging as much of this awesome naturally favored H2O as possible. 

I did a little research and after some contemplation I came up with my own concoction that I am sure will keep me healthy, hydrated and feeling good :) 

Ingredients:

Purified water (enough to fill pitcher continuously)

1 Medium size orange (sliced)

1 Lime (sliced)

1 Lemon (sliced)

3-4 Strawberries Sliced

1/2 a cucumber sliced (5-6 pieces)

Fresh sliced ginger (5-6 pieces)

Fresh Mint (5-10 leaves) muddled/crushed/chopped ( * adjust according to your own taste*)

What does all of this do for your water you ask?

Oranges - Vitamin C, potassium, folate and Flavonoids
Limes- Aids in digestion, Potassium, Vitamin C
Lemons- Alkalize the body, liver detox, Vitamin c, citrus biflavonoids
Strawberries - Vitamin C, photo chemicals (antioxidants)
Ginger - Aids in digestion,anti-inflammatory, carminative, anti-flatulent, and anti-microbial properties plus potassium, manganese, copper, and magnesium. 
Cucumber - anti-inflammatory, anti-oxidant, vitamin C, potassium, natural anti-diuretic
Mint - Aids in digestion

Detox Natural Flush Herbal Water

Detox/ Natural Flush/ I Don't want to get sick H20!

Everyone knows if you get sick you need to flush your system but.... what you may not know is by adding a few ingredients to your water you can make it easier to drink,  which increases the amount you consume! AWESOME!  But also you can increase the vitamin, mineral, herbal healing benefits and immune system fighting effects :) Please just trust me!

Ingredients:

Purified Water
2 Lemons (sliced)
1 Orange (sliced)
10 slices fresh ginger (cut into 1/2-1 inch strips)
6 slices of fresh cucumber 
1 tbs dried cilantro ( was all I had) can use handful fresh cilantro, mint, spearmint or basil

Drink as much as you can while under the weather :( Each ingredient helps your body with its own healing property but the ginger alone will help with upset stomach and nausea :)

Quick and Easy Shrimp

Quick and Easy Shrimp

Before I get off on a soap box about factory farming, major food industry and the main stream food media I want to stop and share what I call “quickie von quick quick shrimp”! It is fast, easy, healthy and “gasp” tasty! This recipe is a fast easy lunch or left over snack…never lacking on flavor...Never!

Place into plastic bag or bowl: Marinate 5 mins or 5 hours depends on your schedule :)
-1 lbs Fresh or frozen (thawed) raw shrimp (5-8 per person) 
-1 Teaspoon-ish of extra virgin olive oil (just enough to lightly cover shrimp)
-¼-1/2 fresh juice of a lemon or a squirt of bottled lemon juice
- ½ teaspoon liquid Cajun spice (optional)

Spices:
-2 shakes (1/4 tsp)  Cajun seasoning/ Steak seasoning or any Mrs. Dash Seasoning;
-2 shakes (1/4 tsp) garlic powder or ½ teaspoon minced garlic
-2 shakes (1/4 tsp) dill weed
-1 shake (1/8-1/4 ish tsp)of thyme
-1 shake (1/8 tsp) of black pepper

Place in a hot skillet 2-3 mins each side:)  Cook until pink on both sides :) Pair with a fresh spinach salad, quinoa, or steamed veggies for a complete meal! NO excuses this is fresh, fast food :) Enjoy

Mirror Writing and Motivation

Mirror Writing and Motivation

So there I was alone with the pup in CO and had been eating/drinking whatever I wanted not really exercising..Hell there was no one to tell me what to do, how to do it or even give me that look...Awww total freedom! 

But with all this new found freedom came a lack of motivation. Sometimes I let bad thoughts about myself creep into my head and set up shop :) With no one to stop and shake me and tell me I was over thinking things my mind wondered and wondered for days sometimes into a not very healthy place. What the hell was I doing? Where was I going in life? What were my goals here? Could I really just live hiding ? I had to do something. I wasn't even sure who the person in the mirror was that I saw staring back.

A good friend of mine once mentioned that a speaker she was listening to used to write his goals and dreams on the mirrors in his house so every day he would be reminded of what he wanted.  Awesome Idea I though because for me writing on paper is a very difficult thing (we will discuss my issues with writing later). So I invested in some overhead projector markers and decided to see where this mirror writing would take me. Needless to say every mirror in my house was written on and I loved it. I wrote quotes, inspirational messages and positive self-talk messages everywhere. It forced me to remember that I matter and that I am the most important person in my own life and most of all that real LOVE …begins with loving yourself. 

 There is so much shame, anxiety and guilt associated with being overweight and unhealthy and most of the time this holds us back. We sometimes feel defeated, helpless and out of control with some of our unhealthy behaviors.  We don’t even realize that our own internal voices are being so negative, so mean and keeping our happiness hostage :)  We beat ourselves up and then hide in the shame and guilt of what we have or have not done. 

 It does not have to be this way! I know it sounds cliche but if you tell yourself enough times how great you are sooner or later you will start to believe it…SO tell yourself how beautiful your body and soul are, write out just how tough you are, or simply remind yourself how important you are…Love yourself…Love yourself a lot! Get some markers and start writing…Change is not easy but start writing and see where you go. No one else can do it for you! Love yourself everyday….see your own beauty…others will follow your lead!

I do know that everyday I woke up and saw something I had written the day before I smiled. Sometimes I even questioned did I actually write that...LOL! Love, Love, Love yourself and never ever forget the single most important person in your life is YOU! Take care :) -Carey

The Beginning!

Almost 2 years ago I left Kansas and left in a hurry for the chance at something different! The opportunity arose for me to run away to a place I knew and loved Colorado! I gave, sold or threw away anything I didn’t think I’d needed, which was everything and including my car…I threw what was left in a U-Haul truck with one of the greatest friends I have ever known and left the sunflower state with no intention of ever coming back.

 I traveled to a place where I ended up living completely alone, no car, no friends, and no family just a roof over my head and the most beautiful surroundings anyone could ever ask for. A few months later I was blessed by the gift of my beautiful puppy daughter and total soul mate Ms. Jasmine Anne :)

There is one thing you learn being alone and that is who you really are and what you are really made of…I never knew how much I could learn about myself, life, loving, living and being able to share my experiences with others in hopes that they too could become enlightened :) I went to CO pretty much swearing off of my career of helping people get healthy and losing weight…geeez who was listening to me anyway…I came back more renewed and full of love for what I can do and what is possible. Was it hard?  Yes…did I have a breakdown or two? Yes…. several times!

 Thank god for my mother who on the sound of my shaky broken voice or slight tear would drive herself 10 hours a.s.a.p. to hug me...Words can never explain my appreciation, love and gratitude for that!! Point is I am back and ready to rock out the life lessons, workouts, recipes and everything else my time away taught me…You can be whoever you want to be its possible all you need is a little support, love and encouragement! -Carey and Baby J

Sabbatical :)

I have spent the last 2 years on sabbatical in the great state of Colorado. My life was hiking, biking, cooking, grocery store shopping, researching, self reflection and raising my baby pup Jasmine (my soul mate forever )…We are in Boulder one of my fav towns ever in the pic below :) I am finally back in KS and have more drive and purpose than ever before. I have renewed my faith in my love of personal training, cooking, teaching and helping people take their lives to a whole new level physically, mentally and emotionally! If you want to make some changes in your life and feel GREAT! I can help for sure!

Baby Jazzy and I can't wait to share what we learned in the Rocky Mountain state along with our own personal experiences :) -carey and baby J

facebook.com/carey.oroke