Happy Friday everyone!

I hope all is well with you.

It’s a new month and I want to start it off right with some new content. It’s been awhile since I’ve done a Five Things Friday. So, it makes sense to post a new one today. The first Friday of December.

November was a hectic month with the holidays in full swing last week. How’s your holiday season going?

I wanted to share a few things that I’ve been liking over the past week. Maybe you’ll like them too.

So, enjoy this week’s Five Things Friday!

1) Sleigh Bells New Album “Jessica Rabbit”

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I’ve been on a huge music kick lately. Several new albums have been on my playlist lately. I’m usually a creature of habit and I listen to the same five songs over and over.

I know. It seems boring.

When I found out that Sleigh Bells (one of my favorite bands) were releasing a new album, I was excited. Sleigh Bells is a unique band. Each albums has differed with each release. The first album was just raw and noisy. I’ve never heard that before in a band in a long time.

With each new release, they dropped the rawness and it sounds more pop music like.

The new album, Jessica Rabbit, is a new direction for the band’s sound. I’ve listened to it several times. I didn’t like it on the first listen. I’ve listened to it several times since and it’s growing on me. It’s not my favorite album of theirs but it’s a good one.

2) Yoga Tune Up Balls

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I have a confession. I hate stretching. Well, I guess I can say that I can’t sit still long enough to do it. I’ve tried the foam roller but it’s just uncomfortable to maneuver around. If you’re the limber, flexible type, it’s perfect for you. Not for me though.

I started using these pliable Yoga Tune Up Balls and they’re great. I say their pliable because they apply to your skin really well and you can dig into those nagging injuries that you may have.

You can use them on the floor or against a wall. There are different size Balls for whatever muscles that are bothering you. There’s even one for your abdominal section to loosen those muscles as well. I bought the pack with all the balls that they carry. It’s been a very useful investment.

3) Atlanta

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I’m talking about the tv show, not the city. No offense to those that live in Atlanta. Great city by the way. I’m a fan of Donald Glover. I have been for a long time now. The guy acts, does music, and has now created his own tv show on FX called Atlanta.

Atlanta is great. A show very different from what is on tv now. The show is very well written. It’s about two cousins and the Atlanta rap scene. That’s the quick pitch of the show.

I had a fun time watching the series. It’s ten episodes and it’s 30 minutes an episode. Great series and I’m looking forward to season 2.

4) 10% Happier App (iPhone)

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I’ve been using the 10% Happier app off and on for a few months now. I’ll get to the off and on part in a second. 10% Happier is a meditation app. It’s the best one I’ve used so far (in my opinion).

I heard about the app because I read the book of the same name. I listened to the podcast of the same name. Then, I realized there was an app for iPhone.

I started using the app a few months ago and I like the results that I was getting. I was less stressed. I slept a lot better. It is just a great product.

The only problem I have is that I don’t get to the meditation practice everyday. That’s my own fault. Time management is to blame.

Otherwise, the app is great. It was created by the author of the book of the same name, Dan Harris. If you’ve ever wanted to give meditation a try, this is the app for you. The first 8 lessons are free (which you can do over and over again). All the extra lessons are subscription based for $10 a month. Not too bad of a price to learn a new skill for your mind.

5) Favorite Quote Of The Week

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We are what we repeatedly do ~Aristotle

That’s all I have for this week! Have a great weekend. Do something fun and thanks again for reading!

What do you have planned this weekend? 

What’s one of your favorite things that you enjoyed this week?

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You can agree with me that weight loss is hard. Really hard. Most experts say that it is a simple equation: calories in vs. calories out. But it’s really more to weight loss than that. There are a lot of small parts that eventually add up to a bigger outcome.

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Cutting your calories is already difficult. It can really be a disruption on your mindset. Most people make many mistakes along their weight loss journey. Here are the top 3 weight loss mistakes that most people make.

1. Lack of Food Tracking/Journaling

The absence of food tracking is the number one culprit when it comes to why most people don’t see the scale move. How can you gauge how much you’re eating if you don’t have some kind of record of it? Let’s be honest, we eat all day. Sometimes we eat when we’re bored. We eat when we’re busy.

Emotions and day to day tasks control what we ultimately put in our mouths. This happens without any attention to how much we are actually eating. So we overeat. When we overeat, the weight starts to climb. It’s a slippery slope.

How do we prevent that from happening? Track your food. I say it again one more time. Track the food that you eat! Create a record of EVERYTHING that you put in your mouth. I use an app like Lose It or My Fitness Pal. Put in your weight and it virtually tells you how much you should be eating per day.

Make it a habit to record everything you eat. Look at nutrition labels. Figure out how much a serving size is. Once you track and stay within your calorie budget, weight loss will become much easier.

2. Not Giving The Journey Enough Time

Time is your greatest asset. It’s one of my favorite sayings. All good things come with time and effort. Most people want weight loss to happen fast.

Guess what? It’s not going to happen like that. NEVER!

It took time for you to gain weight. It’s going to take time for it to come off. We live in a world where everything is instant. Everything happens fast.

Weight loss isn’t instant. It takes time.

It took me 22 months to drop 300 pounds. It wasn’t done in a matter of weeks. Stop rushing. The weight will come off. It’s just going to take some time. More time that you expect.

In the meantime, just enjoy the process. Think about what you’re doing to make your life better. The process is all that matters.

3. Ignoring Strength Training

Strength Training is important towards your overall weight loss efforts. Most people disregard that type of training. They focus on just doing cardio and that’s it. That’s a mistake that you shouldn’t make.

Strength training builds muscle. Muscle weighs less than fat. It also burns fat with the more muscle you gain.

Why wouldn’t you want to do your strength training?

Just two to three sessions a week can be enough to see a positive change. For those ladies that think that strength training will make them look big and manly, that’s not true at all. It just won’t happen.

Those are 3 weight loss mistakes that people make. There are definitely a lot more. These are the mistakes that I see the most. Try to improve one of these everyday for a month. Then move onto another one. Small steps will move that progress forward. It just takes a little effort.

What are some problems that you have while trying to lose weight?

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How to Eat More Healthy Meals at Restaurants

November 7, 2016

Can you eat healthy meals at restaurants? Eating out while keeping a good diet is hard. With so many choices, you can easily make a wrong food decision. Most dishes are 2 or more servings and you just don’t realize it. Dining at a restaurant doesn’t have to be difficult if you have a game […]

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Five Things Friday #1

November 4, 2016

Welcome to Five Things Friday! The blog is mostly focused on health and wellness. This new series is a way for me to share a few things with you that I’ve been enjoying throughout the week. Honestly, it’s a way for me to write about anything other than fitness things. You understand, right? Anything that […]

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What’s Important To You?

November 2, 2016

It’s a simple question but can you answer it? Most people will have a hard time figuring it out. What’s important to you? I understand that your life can go from 0 to 60 in a second. Your priorities can change from moment to moment. Some things are higher on your list while others aren’t. […]

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A Letter To My Readers

October 31, 2016

Dear reader, It’s been awhile since I’ve written on the blog. Sorry for the disappearing act. Lately, it’s been a struggle to find my voice on this outlet. I’ve felt like I’ve had nothing to say. Have you ever felt like that? My life is pretty routine most of the time. I wake up, workout, […]

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Take Some Time Out For Yourself

September 19, 2016

Work. That’s what a lot of us do all day, every day. For some, work defines who they are. Work can be a good thing until it tips the scales. We can burn ourselves out putting in all that work. We don’t know how to shut down. It’s not healthy for the long term. So, […]

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Change Can Be Good For You

September 12, 2016

Change can be a positive or a negative. Yesterday was September 11th here in the United States. September 11th is a really devastating day for us Americans because of the horrible terrorist attacks that happened on that date. The events of 9/11 changed not only America but the world as a whole. It changed how […]

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Five Bullet Friday

September 9, 2016

Welcome to Five Bullet Friday! This new feature is a way for me to share a few things with you that I’ve been enjoying throughout the week. The things will range from books, foods, TV and just about anything that I like. Let’s get into the first Five Bullet Friday! 1. Stranger Things (Source) I actually […]

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I’ve Never Been A Quitter

September 7, 2016

It’s been very quiet on the blog. Sorry about that. It’s been incredibly busy in the Gillis household. Between regular life things happening, getting the house ready for Baby G, and marathon training taking over my days, there’s just not enough time in the day. Speaking of marathon training, I can’t stop. That’s the overall theme of […]

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