Surrendering To Openness

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Coming into this year I had no resolutions. That’s pretty different for me, because I’m a goal oriented person. I decided not to have any resolutions this year because I want to experience something completely different—miraculous even! I want to experience joy! I want to experience a free flow, of abundant everlasting joy and peace! (I accept this in my experience right now. Thank you God.) And because I accept this joy and free flow of abundance in my experience I realize that I have to move out of my own way—surrender my will (ego) to the will of the Divine. I have to let go of what I believe to be true about myself. I have to let go of what people know or think they know about me. I have to dis-associate myself from the opinions that people have of me—the opinions I like, and also the ones that I can care less about. As I surrender my will to the will of the Divine my past experiences, accomplishments, relationships, and even my dreams go right into the flow, that is surrender, and I allow myself to become open to the newness of life—a new life.

Reflecting on previous years I can appreciate how setting goals, being regimented, planning, and even “master-minding” for a particular outcome have all been helpful in my personal growth and development. Looking back I can count the accomplishments; but what if there is more? What if there was more that I could have been open to had I remained open instead of having tunnel vision? Our fixation on our dream keeps us lean of everything else that may be available to us. So this year I still have a vision but I am open to more than one way to bring it into fruition.

Where There Is Happiness Healing Energy Flows

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I was in Starbucks last night doing what I love and I ran into an old friend—a trainer who started his career as a trainer with me around the same time. We traveled together to set up PT markets all across the country. We worked out together, we ate healthy together. We ate bad together…blah, blah, blah. Anyway, the last time I saw him he had started this new job where he was a manager for another training company. He talked about his salary, how much he would be making, the opportunity for growth—moving up the ladder, blah, blah, blah. But when I looked in his eyes back then, it was as if I was looking through him. He was empty. That was the last time I saw him. I ran into him last night after about 7 years of him and I being ghost to each other, and he looked so good! He was glowing! He had lost about 50 pounds or so. I was used to his “body-builder” frame. Last night he looked…healthy! His skin was clear, his eyes were shinning and his smile was radiant. He excused himself from the meeting he was having to give me the warmest embrace. He even felt full of life! “So what’s been up?!” “How you been?!” We were both in the same field—health and fitness with a bit more experience and more credentials. He had a job he loved and it showed on his face! I saw it in his eyes! He looked so different I insisted that he explain where this glow was coming from. My long time friend had overcome leukemia! With a combination of eastern and western medicinal treatments he had overcome a terminal illness and he stood before me a healthy, vibrant, NEW man! He told me that he had started juicing, and even though he still lifts weights he does more cardio—something I tried to get him to do years ago. He said that he wasn’t with the “big-time” company anymore, but that he was working with Native American Indians on their sacred compound as their trainer! He said that he couldn’t be in a better place, and it showed. It really did. When I asked him how did get through such a process. He told me that he simply focused on the things that made him happy! I get it. I hope you do to.

Talk About Sex & Talk During Sex

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“Some of the hardest things to say, are easier said on paper.” ~ Nadirah A. Shakir~

Recently I received a phone call from a woman who wanted to share “more” of herself during sex. When I asked her to explain what she meant, she responded by saying that she just wanted to let go and enjoy her sexual experience. She also told me that she wished she could talk more, but for some reason or another it was hard for her to talk during sex. She told me that her lover had no problem expressing himself. In fact he was very communicative during sex; and while she often wished that she could respond to him, she simply could not speak. She remained quiet during the entire experience while adhering to all of her lovers request for pleasure.

After sex was over she noticed that she felt happy that her lover had found and experienced such pleasure in her body and in their intimate relationship; but she also felt resentment and frustration because she often sacrificed her own pleasure in effort to please her beloved.

When I told my client that it was very common for women to play the submissive role during sex and allow their male partners to dominate and control the flow of the bedroom she wasn’t surprised, however she was still frustrated about not speaking up regarding her needs and desires during sex.

I asked my client to consider the following, and I also invite you to consider the following if you are a person experiencing miniscule communication during sex.

1. Do you like your partner? I don’t know how people do it, but there are some people who go to bed with people that they do not like. They may be physically attracted to the person, but as it relates to the core of the individual they do not like the person. This will automatically set up a communication barrier. If you are going to sleep with a person you should at least like the individual.

2. Are you in love with your partner? Love automatically opens the way for communication. When you are in love with a person it makes it easier for you to communicate what you need because you trust that your partner will not only hear you, but that they will do their best to consider your needs.

3. Are you married to your partner? For most people the idea of marriage makes a sexual experience holy, and honorable to God. When people believe that they are engaging in an activity that is honorable to God it helps them relax their mind. When the mind is relaxed the words that need to be uttered are more easily expressed.

4. What type of negative memories or emotional traumas have you experienced with in your relationship with your partner? If you are in a long term relationship with your partner chances are the two of you have experienced a lot together. Some things may be good, and some things may be not so good. If there has been past hurts, mistrust, infidelity, or abuse you may need to seek the professional help from a marriage counselor or a psychologist to help put those things behind you, if your intention is moving forward. If those things have not been resolved then communication will be hard no matter what you do.

5. How do you really feel about sex? In order to communicate about sex you have to know AND own how you feel about sex. Many people engage in sexual activity while having mix feelings about it. For example, religious people who believe that sex should be for married people are having sexual relations while they are not married. Married people who don’t even want to be married have gotten married just so that they can have “blessed/holy” sex. You have to come to terms with who you are, and your true beliefs about sex.

6. Do you and your partner share the same views about sex? It happens all the time. One person is having sex because they are either in love with someone or they want that person to love them. The other person is having sex just for pleasure and recreation. Be clear about your position first and then check with your partner about his/her position. This is a conversation that should happen before anyone takes their clothes off! My advice is that if you are not only the same page, keep your clothes on!!

The following are things/exercises that you can do to open up communication between you and your partner.

1. Write a note expressing what you would like during sex. I believe in putting things on paper. Some of the hardest things to say are easier said when put on paper.

2. Send a text message to your partner before and after sex. If you find it difficult for you to communicate verbally, try texting aka “sextexting”. It’s the same as writing. If you text your needs and desires before sex then your partner will have an idea of what you want. If you still find it difficult to talk during sex then follow up your sexual encounter with another text expressing what you liked and what you want more or less of.

3. Get into the practice of just saying something!  If you are not big on words start off by saying simple things in response to your partners actions during sex. A simple oh, or ah, can let your partner know if he or she is moving in the right direction. You can even say a simple thank you if your partner does something that you find pleasurable.

4. Try phone sex. Sometimes it’s easier to start the communication on the phone as opposed to face to face. Action speak louder than words, but words often precede action. Try calling your partner just before you reach home for some steamy loving conversation. It’s kinda like warming up before the big speech! If you warm up backstage then it will easier to give the big speech in front of your audience.

As always remember that sex is one of the most powerful ways that we connect and communicate as human/spiritual beings. One sexual encounter can have many sequences of events that follow energetically and physically. Respect yourself and respect your health while engaging in all sexual activity. Sex is many things for many people; but remember it can always be more pleasurable. Be sure to speak up!

Wishing you love and pleasurable and authentic communication. Nadirah A. Shakir

 

Clean Out Your Closet

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CLEAN OUT YOUR CLOSET

by Nadirah A. Shakir

When is the last time you cleaned out your closet? Recently, I did. In addition to the fact that most of my clothes were getting a bit baggy, I just wanted to release everything that I no longer used. Most things went easily into the give-away bag. But there were some things that were challenging to part with: my sky blue Nikes with the holes near the pinky toes. I used those for my early morning forgiveness walks in 2010. Then there was my turquoise dress that my dad brought me from Cuba. I gave my first massage in that, but it was now ripping under the armpits. And the little black dress that was a gift from an ex-boyfriend…so many memories!

I was surprised at the range of emotions that surfaced during the seemingly simple activity of cleaning out my closet. I cried. I laughed. I tried to justify keeping the worn-out items. However, when something no longer serves the purpose for which it is intended, or when it is not conducive to the energy you want to attract into your life, let it go! Something better will come.

When it comes to releasing excess weight or any other undesirable condition, we have to be very conscious of what we are holding in consciousness. We have to ask ourselves who haven’t we forgiven; what we need to forgive ourselves for; and what error thoughts are on repeat in our minds, keeping us stuck in a vicious cycle of self-sabotage. We have to let it all go—no matter how familiar it may be, and no matter how good it may look to the outside world. Today, choose to make space for something new and beautiful in your life!

 

Nadirah Heal Thee Network’s 1400 Calorie or Less Meal Plan

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Looking for a nutrition guidelines for 2014?! Here is a meal plan that you can use to get you started!

1400 Calorie Meal Plans

Tips for Dieting:

The first thing I want all of you to remember is to drink one gallon of water per day. Water is the key to a healthy metabolism! If you drink at least a gallon of water a day you are going to have more bowel movements and you will excrete toxins and sodium through urination. If you like you can drink herbal teas such as green tea, chamomile tea, eucalyptus, Echinacea tea, and so forth.

The second thing to remember is to season your food with no salt seasonings like Ms. Dash, Herbs, and other Spices. Although salt is not fating it can cause you to retain water which will promote weight gain. Also use splenda or stevia, maple syrup is also good. Stay away from white sugar at all cost; because it’s just not healthy, and it promotes fat cell growth, and fungus like yeast!

Remember that you are eating for health NOT entertainment! Most people eat because they are bored, they eat in front of the T.V., and they eat while socializing with friends. The key to remember is to eat light and do not over indulge.

Below are 14 meal plans that I want you to use for the next 4 weeks, after 4 weeks. You can mix and match, and eat lunch for dinner, and dinner for breakfast it doesn’t matter. If you don’t eat beef, chicken, or shell fish, substitute it for something else from the meal plans below. I wanted to include as many nutrients as I can so that just in case you wanted variety you have it. If you follow these guidelines you can lose between 1-3 pounds per week.

Day 1

Breakfast: 1 medium banana, 109 calories

2 tsp peanut butter, 190 calories

299 calories

Snack: 2 scoops whey protein, 222 calories

1 cup skim milk, 86 calories

308 calories

Lunch: turkey sandwich, 2 slices bread, 140 calories

1 slice cheese 110 calories

1 tomato slice 6 calories

2 slices deli turkey 60 calories

2 ice berg leaf lettuce 2 calories

1 tsp mayonnaise 100 calories

388 calories

Snack: 1 cup apple sauce 194 calories

Dinner: 2 scoops whey protein in water 222 calories

Total Daily Caloric Intake 1401 calories.

Day 2

Breakfast: 1 cup cheerios, 110 calories

1 cup skim milk, 86 calories

296 calories

Snack:  24 almonds 164 calories

1 scoop protein in water 111 calories

275 calories

Lunch: tuna salad

2 oz canned tuna in water drained, 70 calories

1 cup romaine lettuce, 18 calories

1 hardboiled egg, 78 calories

½ cup raw fresh carrots, 24 calories

1 tsp extra virgin olive oil, 130 calories

2 tsp apple cider vinegar, 4 calories

5 multigrain or whole wheat crackers, 130 calories

454 calories

Snack: small apple, 63 calories

Dinner: 4 oz baked chicken breast, 160 calories

½ cup long grain brown rice, 80 calories

½ cup steamed broccoli, 52 calories

Total Daily Caloric Intake 1,380 calories

Day 3

Breakfast: 2 waffles (multi grain or whole wheat), 190 calories

2 tsp butter, 100 calories

4 tsp maple syrup, 208 calories

1 cup skim milk, 86 calories

584 calories

Snack: 1 cup strawberries, 43 calories

Lunch: ¼ cup whole wheat pasta boiled, 170 calories

½ cup frozen mixed veggies steamed, 35 calories

1 tsp extra virgin olive oil, 130 calories

335 calories

Snack: protein shake 2 scoops whey protein in water, 222 calories

Dinner: 4 large shrimp steamed, 30 calories

2 cups fresh spinach steamed 14 calories

½ cup boiled yam 79 calories

123 calories

Total Daily Caloric Intake 1,399 Calories.

Day 4

Breakfast: Blue berry muffin, 360 calories

Snack: 1 cup plain yogurt (low fat), 150 calories

½ cup grapefruit, 53

Lunch: 3 oz baked wild salmon, 155 calories

1 cup cucumber diced, 16 calories

1 large tomato diced, 38 calories

209 calories

Snack: 2 scoops whey protein (in water) 222 calories

½ grapefruit 53 calories

275 calories

Dinner: 1 medium chicken breast baked, 140 calories

½ baked potato 110 calories

2 tsp sour cream 60 calories

1 tsp butter 50 calories

360 calories

Total Daily Caloric Intake 1, 407 Calories

Day 5

Breakfast: 1 banana, 109 calories

2 tsp peanut butter 190, calories

Snack: 2 scoops whey 222, calories

Lunch: (home made pizza) 1 slice whole wheat bread, 110 calories

½ cup tomato sauce 45 calories

½ cup ground turkey 97% lean, 120 calories

¼ cup mild cheddar cheese 220 calories

495 calories

Snack: 50 blueberries 38 calories

Dinner: 2 cups cauliflower, 56 calories

2 boneless chicken breast (Tyson or 3 oz) 200 calories

½ cup wild rice 83 calories

Total Daily Caloric intake 1, 393 calories

Day 6

Breakfast: (omelet), ½ cup egg white substitute 60 calories

2 tsp fresh scallions, 4 calories

1 cup chopped spinach, 7 calories

2 tomatoes slices diced, 12 calories

¼ cup mild cheddar, 220 calories

303 calories

Snack: 2 rice cakes (regular), 120 calories

2 tsp jelly, 35 calories

Lunch: (power shake)

1 scoop whey protein, 111 calories

½ banana, 70 calories

½ cup soy milk, 81 calories

½ cup plain low fat yogurt, 75 calories

337 calories

Snack: ¼ cup cashews, 160 calories

Dinner: 3 oz baked lamb (trimmed/ lean cut), 171 calories

1 sweet medium sweet potato baked in skin, 171 calories

2 tsp butter, 100 calories

1 cup acorn squash baked and cubed, 82 calories

Total Daily Caloric Intake 1,422

 

Day 7

Breakfast: 2 slices beef bacon, 100 calories

1 whole egg scrambled, 97 calories

1 (ego) butter milk waffle, 120 calories

2 tsp maple syrup, 104 calories

401 calories

Snack: large red apple, 125 calories 125 calories

Lunch: ½ cup mixed vegetables, 35 calories

½ cup black beans (Progresso), 100 calories

½ cup long grain white rice, 102 calories

11 Tortilla Chips (Tostitos) approximately 11 chips, 140 calories

377 calories

Snack: 1 grapefruit, 106 calories 106 calories

Dinner:  (taco) 1 taco shell (El Paso), 100 calories

4 oz ground turkey (97% lean), 120 calories

1 slice tomato diced, 6 calories

2 medium spinach leaves, 4 calories

1 oz mild cheddar cheese, 110 calories

2 tsp sour cream 52 calories

392 calories

Total Daily Caloric Intake 1, 401 calories

Day 8

Breakfast: 3 home-style, frozen pancakes (Aunt Jemima), 210 calories

¼ cup maple syrup, 210 calories

420 calories

Snack: 1 grape fruit, 106 calories

Lunch:  (tuna sandwich and cucumber and tomato salad)

2 oz solid white canned tuna in water (albacore), 70 calories

1 tsp mayonnaise, 100 calories

2 slices whole grain bread, 140 calories

Snack: 2 celery stalks, 12 calories

1 tsp peanut butter (maranatha natural), 95 calories

107 calories

Dinner: 8 large shrimp (baked), 60 calories

1 medium sweet potato baked in skin, 117 calories

1 tsp butter, 50 calories

(Carrots and cabbage boiled) ½ cup raw shredded carrots, 24 calories

1 cup raw shredded red cabbage, 19 calories

270 calories

Total Daily Caloric Intake 1,388

 

Day 9

Breakfast: ¼ cup egg white substitute, 30 calories

1 whole shiitake mushroom (diced), 11 calories

1/3 cup frozen chopped spinach, 20 calories

1 oz Kraft natural, mild cheese, 110 calories

1 slice whole wheat toast dry, 69 calories

240 calories

Snack: 1 oz or 24 almonds, 164 calories

Lunch:  (berry smoothie) 2 scoops whey, 222 calories

¼ cup plain yogurt, 60 calories

50 blue berries (fresh), 38 calories

1 cup raspberries (fresh), 60 calories

380 calories

Snack: 4 oz light-n-lively cottage cheese w/peach and pine apple, 100 calories

1 scoop whey protein, 100 calories

200 calories

Dinner: 4 oz sirloin steak (lean cut) 111 calories

Baked potato, 220 calories

1 tsp butter, 50 calories

1 cup steamed asparagus, 31 calories

412 calories

Total Caloric Intake 1,408

 

Day 10

Breakfast: 1 cup plain low fat yogurt, 150 calories

1 scoop whey protein, 100 calories

10 strawberries, 40 calories

290 calories

Snack: 20 lightly salted pretzels, 120 calories

Lunch: (homemade steak burger)

4 oz lean sirloin steak (baked), 111 calories

Whole wheat hamburger bun, 130 calories

1 tsp mayonnaise, 100 calories

1 tomato slice, 6 calories

4 medium spinach leafs 8 calories

355 calories

Snack: (tomato and onion salad) 1 small red tomato diced, 38 calories

½ onion diced, 21 calories

1 tsp olive oil, 130 calories (mix and sauté in sauce pan for 5 minutes on high heat)

319 calories

Dinner:  (homemade chicken pasta) 3 oz cooked whole wheat pasta, 255 calories

1 medium baked boneless, skinless, chicken breast, 140 calories

1 tsp butter, 50 calories

2 cups raw spinach, 14 calories

459 calories

Total Daily Caloric Intake 1,413

 

Day 11

Breakfast: 1 cup cream of wheat in water, 121 calories

1 tsp butter, 50 calories

Handful blueberries (approximately 50), 38 calories

209 calories

Snack: 2 scoops whey protein, 222 calories

Lunch: (homade loaded baked potato)

1 baked potato in skin, 220 calories

1 tsp butter, 50 calories

3 slices turkey bacon chopped, 90 calories

¼ cup healthy choice fancy shred low fat cheese, 50 calories

410 calories

Snack: 2 scoops whey protein, 222 calories

Dinner: 4 oz cod, 89 calories

1 cup long grain white rice, 205 calories

2 small red peppers grilled, 40 calories

334 calories

Total Daily Caloric Intake 1,397

Day 12

Breakfast: 1 peach, 68 calories

1 cup cream of wheat instant (in water) 121 calories,

1 tsp butter, 50 calories

239 calories

Snack: 3 cups of butter flavored microwavable popcorn (pop secret), 100 calories

Lunch:  (homemade chicken salad) 3 oz canned chicken breast (chunk in water), 90 calories

8 herb seasoned crotons, 60 calories

1 cup shredded lettuce, 7 calories

1 cup shredded spinach, 7 calories

½ cup raw carrots, 24 calories

2 tsp olive oil, 260 calories

448 calories

Snack: whey protein shake, 222 calories

Dinner: (Homemade turkey burger)

4 oz ground turkey (make it into hamburger patty over the stove or bake), 120 calories

1 whole grain hamburger bun, 130 calories

1 slice tomato, 4 calories

2 onion rings raw, 4 calories

2 lettuce leas 2 calories

1 tsp mayo, 100 calories

1 slice (healthy choice) cheese, 40 calories

400 calories

Total Daily Caloric Intake 1,409

 

 

 Day 13

Breakfast: 1 cup diced honeydew melon, 60 calories

1 oat bran English muffin, 120 calories

1 tsp butter, 50 calories

230 calories

Snack: whey protein shake, 222 calories

Lunch: (homemade nachos) 15 blue corn chips, 140 calories

3 oz grilled chicken breast diced, 100 calories

¼ cup healthy choice shredded cheese, 50 calories

½ cup Progresso red beans (canned, and washed and drained), 100 calories

2 tsp regular sour cream, 60 calories

350 calories

Snack: 2 rice cakes, 120 calories

2 tsp jelly, 35 calories

155, calories

Dinner:  3 oz grilled chicken breast, 100 calories

Baked potato, 220 calories

1 cup steamed asparagus, 31 calories

351 calories

Total Daily Caloric Intake 1,408

 

Day 14

Breakfast: 1 cup white grits cooked in water, 145 calories

1 small green apple, 63 calories

208 calories

Snack: 24 almonds, 164 calories

1 banana, 93 calories

257 calories

Lunch: 3 oz baked or grilled salmon, 155 calories

1 cup wild rice, 166 calories

1 cup zucchini squash, 16 calories

337 calories

Snack: 4 celery spears, 24 calories

2 tsp peanut butter, 190 calories

1 rice cake, 60 calories

274 cals

Dinner: 4 grilled shrimp 60 cals

1 cup white rice, 205 calories

2 cups steamed broccoli, 50 calories

315 calories

Total Daily Caloric Intake, 1,391

 

 

 

 

 

Release it With Love

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“Release it/them with love and allow YOURSELF to be pulled forward and lifted higher”~ Nadirah A. Shakir ~

 

The new year is approaching rather quickly. As we ready ourselves for it’s arrival one of the most important questions that we should ask ourselves is, what do we want to release. For some of us, that what might change into who. That’s fine. The who and the what often carry the same energetic vibration, making it easier to distinguish what consciously needs to be released. For example: If you feel that you want to release your ex, what you are really wanting to release is the mistrust, and lack of communication. If you say that I want to release procrastination, don’t be surprised if people who are not supportive in your moving forward eventually depart. Every time we decide to release something we create room to receive something different.

Take a really good look at this past year 2013. Ask yourself what worked and what did not work. Look at your circle of friends, family members, employees, and business associates. Ask yourself, who do I feel confident about taking into next year with me. Be honest. Ask yourself why would you like these people to move forward with you. Ask your self why would you like to release them. Write down your insights. Take a really good look at your projects, goals, and plans. Ask yourself what would you like to build on in 2014. Ask yourself what would you like to leave in 2013. Write it down, and be completely honest. IF, there is uncertainty regarding who and what to leave behind and move forward with, don’t worry yourself. Just relax about it, and set the intention to release any and everything with love that no longer supports you in being your best self. Ask the Universe to help you make the distinction. Eventually all that is for you will reveal itself, and all that is not for you will reveal itself as well. Don’t be afraid to let go and embrace new opportunities, and relationships. This releasing, and embracing is what progression is about.

2013 was a very powerful year—a year of purification, and clarification for many. Let us take this pure energy and clarity into 2014 and blaze trails! Subconsciously we may be tempted to remain stuck, but making a conscious decision to release that which no longer serves us with love will assist us in moving forward.

I am wishing you a glorious, prosperous, love-filled 2014 and infinity! Release it with love, and allow yourself to be pulled forward—higher! Nadirah A. Shakir

Saving Dollars Makes LOTS of Sense!

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100 dollars

“Saving Dollars makes LOTS of sense!” ~Nadirah A. Shakir~

1. Catch the maitine’e: The matine’e is 6.50 in comparison to the movies after 12.00 pm  which is about 4.00 to 6.00 bucks more. If you’re a movie buff like me, you’ll definitely want to take advantage of the savings!

2. Do your own nails: A good manicure and pedicure is about 40.00 bucks, doing it yourself is free once you invest in the tools. To purchase all of the tools to do your nails is about 45.00 bucks, and once you have them they last all year. The only thing that you’ll probably have to purchase every two months is nail polish which is about 2.00 to 6.00 bucks depending on wear you shop! Most women get a “mani” and “pedi” every month. That’s 480.00 bucks a year!

3. Wear and do your own hair: I know hair extensions are the thing; but I know how much quality hair extensions cost! PLUS I know how much it cost to have a someone do a good weave job. A good weave/hair extension job is anywhere from 150.00 to 350.00 dollars, plus the hair! You’re talking 500.00 to 600.00 dollars. On average, people who wear hair extension get it done every two months.  That’s 3,600.00 dollars a year!

4. Eat healthy: Nutrition is medicine. So why not buy it at the grocery store as opposed to the pharmacy. It’s a whole lot cheaper…and I’ll bet it taste better too!

5. Work out regularly: Research shows that people who exercise regularly are less likely to get sick during the year. Being healthy eliminates the cost of doctor visits, medical expenses, and medications. Move your body!

6. Walk or jog to your destination: Gas prices are outrageous! So why not walk to the place you have to go if it’s in a 10 mile radius. You’ll save gas, you’ll being doing the environment a favor, and you’ll be toning your lower body and burning calories! It’s a triple win!

7. Cut coupons: I know we dread it, cutting out the coupons that come in the mail, and then hauling a purse load of them to the grocery store and then, being the one in the front of the grocery line holding up traffic. It’s a bit much I know, but the savings definitely add up. Cut your coupons and try to have them organized when you go to the store so that you don’t hold up the line please…thank you.

8. Shop on clearance rack or accept hand-me-downs: Let’s face it! There’s always that one item or outfit that just came out that you are definitely going to want to get your claws on, and you are willing to pay top dollar just to have it before anyone else does! But what if you can, wait! What if you can wait until it goes on clearance and buy it for 35 or 50 % less than the original value? What if you were even more patient and waited until one of you friends or family members brought it, and got it for free once they decide to hand it down! Free—free!

9. Subscribe to your favorite magazine: We all have one—a favorite magazine that is, and we’ll stop buy the book store or the magazine stand to buy it every month for $6.00 to $9.00 bucks! If however you subscribe to your favorite magazine it normally equates to $20.00 to $35.00 bucks per year. Buying your favorite magazine will add up to 108.00 dollars per year as opposed to 35.00 a year for a subscription. Save 73 bucks and just subscribe!

10. Buy your own coffee: On average a cup of coffee is two dollars. Now if you get fancy and start adding shots of espresso, asking for almond or soy milk instead of regular milk, you can spend well over five bucks for a cup of coffee. Those of us who are true coffee drinkers have to have our cup of Joe everyday! If we are buying it out we are spending any where between $730.00 to $1,825.00 per year on coffee alone! Now what if you are a two cup drinker! OMG!!! YIKES!

The Cure For Body Image Blues

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“Our unique physical make-up is a part of the fine art of the world.”~Nadirah A. Shakir~

I’ve been blessed to work with so many beautiful people as a wellness practitioner. Aside from the uniqueness of their spirit, one of the things that makes them beautiful to me are their bodies. Short, tall, long hair, bald, “pancake” butts, and butts and bust that are rotund—it’s all beautiful to me. I’ve been in the presence of vanilla skin, and coco hues, brown eyes, hazel, grey and blue too. These are the things that make us unique. In a matter of physiques, I’ve trained and massaged shredded, ripped, voluptuous, full figured and petite. I still think, that our unique physical make-up is a part of the fine art of the world!

So why are we all trying to be the same? Who and what are we allowing to define what’s beautiful. As a personal trainer, people always come to me with their list of things they want to change about their physical appearance, because I’m not a plastic surgeon I get the list of things that they want to change about their bodies. A busty woman wants to know if I have exercises to help her loose her breast. I never do; but I always tell them that when they loose weight they’re cup size will probably go down a size or two. A man with rounded shoulders wants to know if he can get his shoulders to look like Lebron James. His shoulders will never grow that big naturally. Besides, that’s a matter of bone structure. The ladies want to know if I have exercises to give them a Beyonce’ butt. That’s genetics. Let’s work on the butt you have, and the list goes on and on.

Unfortunately, I’ve met some people who are actually depressed about their physical appearance. I call this body image blues. The following are suggestions to help you embrace your natural body type, and overcome body image blues.

1. Ask yourself are you healthy: Is your body expressing health? Are all of your bodily systems functioning properly? Are you dis-ease free? Are you able to comfortably perform physical fitness activities? If you are healthy then you are blessed. The next time you get in a funk about your physical make-up remember that while some people may have the “perfect” body, not everyone can say they are healthy.

2. Don’t allow social media to dictate how you should look and feel: Remember, the media is always trying to sell something. When one body type goes out of style, another body type will come in. Love the skin you are in regardless of what’s being promoted in the media.

2. Avoid comparing yourself to others: You may be in a family where everyone has a particular body type, and your body type would have you believe that you were adopted. It’s all good! You’re probably just the splitting image of a family member a couple generations back. You’re special!!

3. Study your ancestry, heritage, and family genetics: Of course genetics and DNA play a role in how we show up in this world physically, and it doesn’t just stop at our parents and grandparents it goes waaaaaaaay back. So do your research and accept the physical make-up of your tribe!

4. Avoid drastically changing your diet: Drastic changes in your diet will drastically change the composition of your body, and before you know it, you won’t even be able to identify which body is truly yours. Stick with a well-balanced diet that composes all of the nutrients. Eat in moderation, and the body type that is truly yours will reveal itself.

5. Embrace your body type as fine art, a perfect manifestation of the Heavenly Creator: An artist takes his/her time to perfect every sculpture, every painting, every poem, every photograph, and every fabric. The heavenly creator approached the design of you with the exact same delicacy if not more so. Just as you would take care with a fine piece of art. Take care of your unique physique just the same.

6. Be sensual with yourself or allow someone you share in love with to be sensual with you: Something as simple as applying lotion to your body after a warm bath can help you appreciate your unique physique. Or have someone else do it who respects, loves, and honors your body. Massage therapy is a wonderful way to ground yourself in your sacred body.  Practice sensuality, to make loving your body a reality!

7. Check yourself out in the mirror in the buff: Look at yourself in the mirror from head to toe. Stare into your eyes—check out your thighs—watch your hips dip—and hug yourself with your arms—and tap your feet gently as you view your entire frame in your birth day suit, in a full length mirror. Admire all the things that make you unique, and tell your body how much you love it. It’s our gift. It’s our vehicle for our soul…for a time. Love it while it last.

For more stories about body image issues and self acceptance visit,http://bookstore.iuniverse.com/Products/SKU-000141255/Before-You-Work-Out-Exercise.aspx, and read my memoir. What a journey! Blessings!

I wish you self love and fierce self acceptance! Nadirah A. Shakir

Practicing The Presence for Emotional Wellbeing & Personal Growth

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“Be present, become the present, receive the present.” ~Nadirah A. Shakir~

Practicing the presence is about more than sitting in a silent room, and focusing on our breathing. Practicing the presence is focus and awareness. It’s a way of being—how one travels through life. Although meditation and deep breathing are catalyst for becoming present, cultivating awareness, and centering, true presence requires much more. True presence requires openness which is what deep breathing promotes. Meditation (depending on the type) fosters awareness and facilitates centering and grounding oneself.

Why would anyone want to become present? We practice the presence so that the precious moments in our lives don’t fly pass us as we jolt towards the future; and we practice the presence so our progression forward is not stuck in the past. The present moment is really all that we have to make any substantial changes in our lives. I once heard a cognitive professional say, “If a person is stuck in the past that will eventually make them depressed and stagnant. If a person is fixated on the future that will create anxiety, but if a person can learn to focus their attention on the present moment then they have the potential to create the life that they desire.”

For some of us the present moment—our present experience  may be undesirable. It may be something that is causing us lots of pain on an emotional, mental, or physical level. What do we do then? Do we stay with the pain? Do we stay present? The answer to all three questions is, yes, you stay present. You stay present with the intention to understand, and heal your current condition. Think about it. Would you want to take the way you currently feel with you as you move forward? More than likely you won’t, unfortunately though this is exactly what happens. People try to escape their current unpleasant conditions by acting like they don’t exist, and just “getting on with it.” And while they may jolt ahead a couple miles, guess what shows up in the future? The same pain they tried to escape a couple miles back.

Stay present even if it hurts, but employ the intention to understand the source of the pain so that you can do the healing work which is required for growth. Don’t try to bandage it and get going! Allow it to rise to the surface so that you can see what’s going on, so that you can heal it. What’s covered won’t get enough air to heal thoroughly. Being present with our discomfort doesn’t have to be so uncomfortable if we employ an attitude of gratitude regarding the experience, and relinquish the desire to control how things play out. This is where your openness comes in into play. If you are open to the present experience the Universe will provide all of the people, resources, and situations that you require to truly heal.

When we practice the presence, we become the present, and we receive the present that the Universe wants to gift us. How is this possible? This is possible because when we are present we are both open to Spirit and aligned with the Universe. This openness and alignment puts us in a state of receptivity. When we are receptive we allow others to share with us, and in turn we share with them energetically and otherwise. Practicing the presence puts you on the path of healing, self- discovery, and personal growth.

Be well with yourself. Learn from and release the past, look forward and plan for the future, and remember, the present moment is the true gift. Wishing you all the gifts of today, and all the blessings in every PRESENT moment that is sure to come. Nadirah A. Shakir

The Breakfast Dilema: What to Eat & Do I Have to Eat Breakfast?

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glass full of green goodness

As a fitness enthusiast, and a national figure athlete, my diet changes throughout the year to accommodate my training and lifestyle requirements. One of the meals that changes often is my first meal of the day—breakfast. Most fitness and nutrition experts agree that breakfast is the most important meal of the day. One of the reasons that they rally the importance of breakfast is because our first meal—breakfast often determines the pattern of our eating cycle and our mood throughout the day. For example, if you eat a heavy carbohydrate meal, such as pancakes and syrup you’re more than likely going to feel lethargic after an hour or so. After the lethargy has passed you’ll feel moody and sluggish because of the sugar crash. After the crash is over your body will crave more sugar, and the cycle continues.

In conjunction to influencing our eating pattern throughout the day, breakfast is also responsible for our energy levels for optimizing our morning workouts as well as our energy levels, at work/on our jobs. So imagine trying to run on a stomach full of pancakes and syrup—no fun! Imagine trying to think clearly at work with your blood sugar levels blazing through the roof! Good luck!

What works for me and most of my clients is the Eat Light approach to breakfast. I get my best work done intellectually and physically with less food on my stomach. During competition season and when I want to lean out I normally don’t eat breakfast at all before I work out. For me a cup of coffee is all I need to get through 60 minutes of cardio AND sometimes a really great weight training session. After my workout though, my body is ready for nutrients such as protein, and carbohydrates. I also find that my clients do well with less food in the mornings as well, provided that they do not have a health issue that requires blood sugar moderations. Exercising with a full stomach can cause nausea. As a rule of thumb, if you have to eat breakfast in the mornings give yourself 60-90 minutes to allow your food to fully digest before you workout.

So the breakfast dilemma continues. What do I eat and do I have to eat breakfast in the morning?

Let’s start with what to eat. My general rule for breakfast is keep it light especially if you are planning to workout 60 minutes after waking.

Examples of light breakfast:

1. cup of coffee with fat such as coconut oil

2. protein shake and branch chain supplement

3. cup of yogurt with fruit

4. handful of nuts

5. greens smoothie/shake

6. cup of hot cereal

7. eggs or egg whites

 Now, do you have to eat breakfast in the morning? No you don’t. If you’re not hungry in the morning when you wake up, why would you force yourself to eat—to speed up your metabolism? Your  metabolism is going to speed up during your exercise session. Remember, muscle is metabolically active. Get a great workout, and eat foods that are rich in vitamins and minerals when your workout is complete.

If you are eating for special sports performance or are on a medicinal nutrition plan from your health care specialist seek there counsel. This advice is for individuals who are healthy and are seeking general nutrition advice.

Eat well! Nadirah A Shakir