Wednesday, February 21, 2018

50 Abusive Relationship Red Flags | Are you in an Abusive Relationship?

50 Abusive Relationship Red Flags

Being in an unhealthy or abusive relationship is so common nowadays.  Are you in one? or Are you are unaware if you are?  Well, I’m here to help you find out by giving you my top 50 Abusive Relationship Red Flags.  Now you can have this handy list and assess if you are in an abusive and unhealthy relationship yourself and get informed.  My goal is to inform you and arm you with knowledge of Abusive Relationship Red Flags.

It is very common to only categorize domestic violence or abusive relationship as physical, but there is “hidden abuse” in the form of psychological and verbal abuse.  Psychological can often be referred to emotional abuse or mental abuse.  For the purposes of my blog, I will use both psychological.  Psychological abuse and verbal abuse often hurt more than physical abuse.  Words and insults can stab you and stay with you for years and cause PTSD and emotional trauma.  Often it strips your worth, value, identity, self-love, self-esteem and can deeply affect your emotional wellbeing.

50 Abusive Relationship Red Flags _ Mary Miranda at My Fit Healing _twitter meta

Here are the common Abusive Relationship Red Flags (Unhealthy Relationships).

  1. Love bombing! He showers you with extreme amounts of love, affection, and romanticism really fast in unhealthy and not normal amounts.  This is the honeymoon stage where you are bombarded with love and romance in an excessive amount that you have never been before.  He will tell you “I’ve never felt like this with anyone before.”  or “you are the one” (really fast), or “I never knew I can love like this.”  or “You are better than any girl I’ve dated.”  NOTE:  it is important to keep an eye the first months for additional red flags as this can also be part of a normal relationship and a good man conquering your heart. But, the love bombing will feel off and too superficial. You will even say “is this even true?”
  2. Extremely charming, aka Prince Charming.
  3. Calling you baby, cute names, or my love fairly fast. Sometimes even before meeting in person
  4. He doesn’t take the time to get to know you!  He wants to rush your relationship really fast.
  5. He says I LOVE YOU within days of meeting you.  He falls fairly fast in love.
  6. Rush intimacy or make sexual comments very early, even on the first time chatting.
  7. It seems like a fairytale and everything is rose colors.  It seems “too good to be true.”
  8. Inconsistent Behavior. When his words don’t match his actions
  9. He is Wishy-washy, hot-cold, and push-pull.  His behavior is inconsistent and leaves you feeling if he is interested or not and confused about his intentions with you.
  10. He is a chronic liar and often his lies don’t make sense.  Things he says just don’t add up and you are often questioning if he is telling the truth.
  11. He strings you along and you never know where you are standing in this person’s life.
  12. His relationship with his Dad is bad or doesn’t even have one.  He is more of a Mom’s boy or Mommy’s boy.  Often this stems from a childhood where he is simply mirroring how his Dad treated his Mom and what he witnessed on abuse, addictions, cheating, sex or other abusive behaviors.  Try asking about his childhood and the relationship with Mom and Dad. Was there some type of abuse or trauma they can project onto you?
  13. He has a fair amount of CRAZY exes.  Find out how he talks about exes – if they are all crazy, psychos, jealous, possessive, cheated or whatever, then he is the common denominator in that.  Often narcissistic abusers/narcs/emotional manipulators call exes “crazy.”
  14. Find out if he cheated in the past. This can be a huge sign.
  15. He takes no accountability for his acts.  He is the victim in his past relationships.  He tells you the story that you end up feeling sorry for him because he suffered so much. It was never his fault, he didn’t do anything.  He puts all blame on ex(s).  Which you end up resenting or hating thinking they were this horrible monsters that made him suffer and you will be the woman to show him real love and how he should be treated.  You will be “the one.” You will be his savior.
  16. He disappears for days with no warning.  Then he comes back as if nothing happened, no explanation and acting cool.  He gives no accountability for his whereabouts and makes you feel you are crazy for asking or like it’s not a big deal.
  17. He is not emotionally available.  He is not there for you emotionally when you need him.  You can’t connect with him on that level or ask him how he feels.  He is often stoic, blocked or doesn’t show emotions, such as holding hands, telling you how he feels.  This is also when you need comfort and emotional support he won’t do that because he doesn’t have empathy.  If you cry, he won’t’ console you and he will sometimes get mad at you crying and call you super sensitive.
  18. Commitment issues.  He is “afraid” of commitment.
  19. He insults you and calls you names.  He degrades you and puts you down.  He crushes your self-esteem and self-love daily.  He tells you to shut-up, you are not smart, you are ugly, points out you are “fat,” or diminishes something about your persona.  This is the worst type of psychological abuse because it literally tears you apart and makes you feel you are unworthy, not good enough, unlovable, not valuable and belittles the amazing woman you truly are.
  20. Something feels off in your gut.  You know something is not right, yet you stay.
  21. Don’t listen to you or show interest in your opinions or feelings.. .things always have to be done their way.  They must always be the center of attention.
  22. He ignores you, gives you the silent treatment, doesn’t reply to texts or answer phone calls.  He can go days with no contact with you for no reason.  Yet he expects you to reply or answer his calls within seconds because all hell will break loose if you don’t.  This is often one we don’t think about but is a form of psychological abuse.
  23. You are always in anxiety.  Your thoughts start raising and going crazy, chest pains and everything is triggered by something he did, said or you perhaps saw something in social media.  Now, this can be a little tricky because women tend to be very jealous, but the behavior here is if this person is showing signs of disrespect (flirting publically with other women, cheating behaviors, or something where he is not giving you your place.)  No “healthy” relationship will ever trigger anxiety and stress in this manner.
  24. Each time you try to communicate everything ends up in a fight and a huge argument.  Then he puts all blame on you and tells you everything is your fault and all problems are because of you.  Often, we want to “communicate” about their questionable behavior of flirting or cheating and they end up blaming you for being super jealous, possessive, psycho and insecure.
  25. You avoid confronting him or talking about something that you saw that bothered you or question him for something, even if you try to communicate in a nice way.  You end up feeling afraid because you know it will end up in a huge fight and he will put the blame on you.  Remember, he takes no accountability for what he does. You find yourself afraid to bring up findings to avoid making him upset or if you do bring it up he will either break up or say is all in your head.
  26. He hides you in social media and publicly.  He won’t’ post about you or tag you on social media.  He won’t introduce you to his family and friends.  He will keep you in the down low “DL” and in “secret.”
  27. He has an addiction of alcohol, drugs, porn, sex, gambling or some other form of addicting behavior.
  28. Have a history of trouble with the law, get into fights, or break and destroy property.  He has even gone to jail.
  29. He has a parasitic existence (it’s a known term in narcissistic abuse).  He doesn’t work or goes to school.  He lives at parents house or someone is supporting him, most likely his Mom.
  30. Financial abuse is a huge one.  They often play a victim or fake an illness saying they need money to pay off a debt or medical bills or something in that instance.  They simply take advantage of you financially.  This also ties with them not working, so you end up “supporting” him financially.  I have read cases where the abuser fakes an illness and going to doctor and it was all fake.  He had other women and gambling addiction and that’s where he spent the money. Or it could be the person saying he has this huge debt to pay off and he has no way to do it.  So, he plays the victim so you can help him, but he has no intentions of paying you back.
  31. Has a history of domestic violence or abusing others.  He is not nice to people and is always talking bad about others.
  32. He bullies people or puts people down by calling them names, saying derogatory or discriminatory comments.  He has this grandiose personality and thinks he is better than others.
  33. He has anger issues.  He is always angry or mad at someone.  Note, sometimes depression is manifested as anger.
  34. He isolates you or makes you distance from family and friends.  He doesn’t want you hanging out with your closest loved ones.  This is huge tactic abusers use so you ‘only’ have them to rely on.
  35. They control whom you see or where you go.  He will get mad at you so you don’t go to a place or hang out with someone by making you feel guilty for wanting to do that activity.  He will guilt-trip you a lot. You have to constantly tell him your whereabouts and you have to literally report to him throughout the day.  This makes you feel in jail and unable to breathe.  You feel trapped!
  36. Often there is sexual abuse in a relationship where he will force intimacy when you don’t want to be intimate.  Yes, this is sexual abuse and rape if you are forced and don’t consent to it, even if you are in a relationship with them.  If you feel forced to have intimacy is a huge red flag.
  37. He is overly jealous of other men in your life, specially male-friendships.  He often makes comments or accuses you of flirting or “coming onto” or flirting with others or accuse you of cheating with them. He can’t stand you having small talk with other men and often will prohibit you from having male friendships.  It happened to me, I was accused of flirting with the bartender just because I asked a question about how he made some martini because I wanted one.
  38. He controls how you dress.  He doesn’t let you wear sexy and revealing clothing.  He tells you to want to wear because he is jealous other men will look at you or if you want to dress sexy and nice for him, he will accuse you of wanting to get attention from other men or call you vulgar names.
  39. He controls how you act and behave.  It gets to the toxic level of him controlling everything in your being.  You can’t make decisions alone anymore because you are afraid he will get mad.
  40. Threaten to kill themselves if you break up with them, or tell you that they cannot live without you when you want to leave.
  41. He is very volatile.  Experience extreme mood swings.  One minute he is lovey-dovey the next he is insulting you and blaming the dumbest thing on you making you feel horrible.  You spend your days walking on eggshells.
  42. “You are the same as my ex.”  He often compares you to exes and tells you are just the same as her/them.  Note: this was so not even the case at the beginning of the relationship.  He made you feel you are different, but in later stages of the abuse he ends up comparing you to them.
  43. You are emotionally drained and tired.  You have no energy to do anything you used to enjoy.  You are tired all the time from all the fighting, anxiety, emotional pain and feeling stuck.  You feel hopeless and stuck in a black hole.
  44. On/off relationship pattern.  Most of your relationship has been on/off, breakup/makeup.  You are constantly breaking up and getting back together.   The breakups are due to cheating, flirting or maybe lying or something along those lines.
  45. You try everything to fix things.  You keep trying harder and harder to find a way to be a better girlfriend because if you are a better girlfriend everything will be fixed and things will get better.  You always tell yourself things will get better.  You tell yourself that if you just try harder and love your partner enough that everything will be just fine.  You think is all in your hands and all up to you to make things better.
  46.  You are always sad, unhappy, depressed, miserable, and cry yourself to sleep.  You can’t believe this is your life and how you are hopeless.
  47. You have frequent suicidal thoughts because the emotional pain is so unbearable that you question why you are even here.
  48. You are afraid of him.  You are afraid of being alone with him.
  49. Gaslighting, where you end up not losing touch with reality. You don’t’ know if things are real anymore or if it was just in your head.  He makes you think you are crazy and question yourself a lot.  Gaslighting is used by manipulators to make their victims question their sanity. For example, he said something to you clearly and then you question him and he will say “what are you talking about? I never said that.  Where did you get that from? You probably made it up.”  or if you saw something online of cheating, he will say “it’s all in your head, you didn’t’ see right or you made it up or you are confused.”  You feel crazy and you feel you don’t’ know what’s truth or a lie anymore.
  50. Abuse keeps getting worst and worst, psychologically and verbally.  Often it gets to the point of physical abuse.  Physical abuse can also be pulling hair, yanking you, pushing you, moving you out of the way harshly, squeezing you, shocking you, shoving you or physically punching/kicking you.  Any type of psychological, verbal and physical abuse needs to be reported to authorities. Please consider calling 911 right, even if its days after it has happened.  Make sure you take pictures of your injuries and note anything you can.

My heart hurts after writing all these Abusive Relationship Red Flags.  I went through narcissistic abuse a few years back and it stripped me away from everything that I was.  I hope my 50 Abusive Relationship Red Flags helped you and trust me there are more than this.  I hope you can open your eyes and allow yourself to make the best decision for your life.  You deserve healthy and real love and never deserve for any of the Abusive Relationship Red Flags happen to you.

Share this with someone that might need it or to bring awareness.  It is crucial we inform teens of Abusive Relationship Red Flags to arm them with knowledge and lessen their chances of getting in unhealthy and abusive relationships.

Most of this Abusive Relationship Red Flags are from Narcissistic Abuse, which I will make an entire blog post on this topic.

Help spread this message of Abusive Relationship Red Flags

Have you ever experienced any of the Abusive Relationship Red Flags mentioned?

Do you know someone you love that is currently in an abusive relationship? Can you please share them with them?

How can you help me spread this message to bring awareness?

50 Abusive Relationship Red Flags _ Mary Miranda at My Fit Healing _ Pinterest

RESOURCES FOR VICTIMS AND SURVIVORS OF DOMESTIC VIOLENCE

The National Domestic Violence Hotline
1-800-799-7233 (SAFE)
www.ndvh.org

National Dating Abuse Helpline
1-866-331-9474
www.loveisrespect.org

National Resource Center on Domestic Violence
1-800-537-2238
www.nrcdv.org and www.vawnet.org

Futures Without Violence: The National Health Resource Center on Domestic Violence
1-888-792-2873
http://ift.tt/1erFNJw

National Center on Domestic Violence, Trauma & Mental Health
1-312-726-7020 ext. 2011
http://ift.tt/2eauCdN

National Suicide Prevention Lifeline
1-800-273-8255 (TALK)
http://ift.tt/tGgEv3

Resources used for search

  • Personal experience and knowledge through personal research
  • Coaching clients
  • Books Read
  • Articles Read
  • https://ncadv.org
  • http://ift.tt/16edd01

Love,

Mary

The post 50 Abusive Relationship Red Flags | Are you in an Abusive Relationship? appeared first on My Fit Healing.

Tuesday, February 6, 2018

How I Lost My Right Ovary | My Personal Story on Losing an Ovary

I’ve been wanting to write my story on “How I Lost My Right Ovary.”  I didn’t know how to publically tell it, yet I knew I wanted to do it.  I think for so long I attached part of my identity to not having one ovary.  I felt defined for so many years by not having one ovary.  There were times I fell less of a woman, incomplete and not whole.  I attached my self-worth and self-esteem to not having one ovary.  Well, after I started My Fit Healing journey out of nowhere, the thoughts stopped because I did the inner work and up-leveled my self-love.  I no longer felt there was missing part of me, instead, I felt blessed and grateful my life was saved.  I felt more empowered to tell my story to show how we shouldn’t be defined by a health issue, illness or missing organ.  Now, I’d like to share with you how I lost my right ovary in 2006.

How I Lost My Right Ovary _ My Fit Healing _ Mary Miranda _ Pinterest

How I Lost My Right Ovary goes like this.

I started feeling really sharp pains in my abdominal area one day.  I thought they were cramps or colics from something I ate that didn’t sit well.  There were times I’d be paralyzed with pain and couldn’t even move because the pain would be unbearable.  I’d literally stay in a frozen position, the moment I moved the pain would get sharper.  There were two particular times that I vividly remember.  I was walking to my apartment from class on a summer day and it happened on the side street.  I felt a horrible and sharp pain on my right side.  I had to hold on to the rail and couldn’t move at all.  The pain lasted for a few minutes and dissipated after that.  I was fine and thought nothing of it.  Thought it was just cramps or colics.  Well, the 2nd time I can remember it happened at work.  I was in charge of the front room to welcome people.  All of a sudden I found myself holding on to the table because I was in excruciating pain, pain that you can’t move because it intensifies it.  Pain that makes you cry and doesn’t let you breathe.  I knew it wasn’t my appendix because I lost that in 2001.

I just thought nothing of it again. My mistake!  I was too worried about school, my social life at school, my boyfriend then and my college life.  On the weekend of June 3rd, I decided to go home to surprise my parents for their wedding anniversary.  I went to visit a friend because I didn’t want my parents to see me yet until the 3rd, which is the date of their anniversary.  I planned it so well and I knew they would be so excited to see me.  Well, on June 2nd, I walked down to the bathroom and I recall getting super hot, like hot flashes.  I was sweating and didn’t understand why.   I felt my blood-pressure drop and just got dizzy.  I remember I took my shirt off and put it on the floor to lie down to cool off.  All I remember next is waking up on the ceramic tile ground.  I managed to pull myself up and next thing I know, I woke up on the floor again.  What is happening I thought?  I had no idea.  I walked upstairs and it happened two more times as I was trying to get to the second floor.  I woke up in the middle of the stairs, tired, confused and dizzy.   I had fainted 4 times total.  No one heard me because I managed to get myself up again.  I went to the room and I fainted in the doorway.  I was immediately taken to the ER after fainting 5 times.  I was unconscious by the time I got the ER.  I remember kind of opening my eyes and all was blurry and fell back asleep.  I remember they put me in a wheelchair and that’s all I know.

I had no notion of life or what was happening.  Next thing I know my Mom woke me up and said: “you are going into surgery and they are going to remove your ovary.”  I remember crying and saying to her “no I don’t want to lose it.  Don’t let them take it out.”  I was not capable of making decisions and my parents had to consent to emergency surgery because I was on the verge of dying.  The blood was in my abdominal area and had gone up my lungs.  I had a corpus luteum cyst that ruptured and in efforts to save my life, they had to remove the ovary and fallopian tube, in what is called a Unilateral Salpingo-Oophorectomy.

I woke up heavily under morphine and with a massive headache.  The light was so bright and my parents were there on June 3rd, their anniversary.  What a surprise I gave them.  I remember being so drugged up that I felt happy and I don’t think I had comprehended well how I lost my right ovary.  My headaches wouldn’t go away.  They were pounding headaches due to iron deficiency anemia produced by all the blood I lost.  I had 2 blood transfusions.  They saved my life again.  I’m sure I can’t remember many things from this tragic time on How I Lost My Right Ovary, but I’m trying to be as descriptive as I can.

In this image, you can see my scar… It’s 13 cm wide.

How I Lost My Right Ovary | My Fit Healing | Mary Miranda | Default 3

Now, I want to share with you what a Corpus Luteum Cyst is, symptoms and awareness information.

Corpus Luteum Cyst Symptoms | How I Lost My Right Ovary

  • Pelvic pain that is dull or sharp aching.
  • Pelvic pain before or during the menstrual cycle.
  • Painful periods PMS.
  • Abdominal bloating or swelling.
  • Nausea and vomiting.
  • Painful bowel movements.
  • Painful intercourse, very painful and major discomfort.
  • Pain in the lower back or thighs.
  • Breast tenderness.

Many of the symptoms are associated with PMSing and can be confusing and often ignored, trust me I did that too.  I often thought it was cramps due to period and since I had been irregular most of my life until 2006 I didn’t think anything of it.  I thought I was probably getting a second period within 28 days, which it wasn’t unusual for me.  Even when getting yearly pap-smears, I was never told I had a cyst on my Obgyn through a pelvic exam.  If the doctor is not able to say something, please ask for an ultrasound if you experience any of the symptoms.

I learned that all women have ‘cysts-like-fluid-sacs’ called follicles as part of our monthly cycle.  If the follicle keeps growing it becomes a Functional Cyst.  There are two types of Functional Cysts, Follicular and Corpus Luteum.  Well, a Corpus Luteum Cyst may disappear in a few weeks.  In some cases, a Corpus Luteum Cyst may expand by filling with blood or liquid and attach itself to the ovary, which is exactly what happened to my right ovary.  The Corpus Luteum Cyst may still exhibit no symptoms, but in some cases may grow, bleed or twist the ovary. This may cause pain in the pelvis or the abdomen and may require surgery.

How I Lost My Right Ovary | My Fit Healing | Mary Miranda | blog image 1

In my efforts to tell you my personal story of How I Lost My Right Ovary due to a ruptured Corpus Luteum Cyst, I want to ask you to help me bring awareness for preventive Women’s reproductive health.  It is so important to be empowered with information to prevent many unneeded situations, such as what happened to me.

I can’t even tell you what is going through my head right now. On January 16th, 2018, my new Obgyn told me he reviewed the pathological results from my surgery in 2006 and my ovary was healthy.  It was functional and ovulating.  There could have been a way to save it by removing the cyst carefully and suturing the ovary back.  Yet, I know it was an emergency surgery due to the loss of blood in my abdominal area and lungs.  I don’t know if the young surgeon could have done anything to prevent the removal of my right ovary.  Now, I sit here writing facing a similar situation.  I’m on the verge of losing my left ovary to an endometrioma cyst and I also have uterine fibroid tumor of 8cm in diameter.  My surgery is on Feb 9th, 2018.  Stay tuned for my blog post on my Tumor Story and facing this situation for the 2nd time.

How I Lost My Right Ovary _ My Fit Healing _ Mary Miranda _ Twitter

Please share to bring awareness and make sure if you have daughters, and they experience painful periods to take matters and make sure they don’t have ovarian cysts, uterine fibroids, endometriosis or other female reproductive problems..  This is all I ask. If my story can bring awareness and help someone save her ovaries, I’d be so blessed.  More blessed than I am today.  I’m staying super positive, hopeful and with a lot of faith that my surgery will turn out great and a hysterectomy won’t’ be needed.

Do you know someone who is going through the same or has? Let me know in the comments!

What can you tell someone that is going through this situation?

Thank you for reading my story on How I Lost My Right Ovary,

Much love to you,

Mary Miranda

Check this blog post: I wrote this not knowing my bloating belly was produced by the tumor.  I thought it was mostly from Leaky Gut Syndrome Bloating After Eating

The post How I Lost My Right Ovary | My Personal Story on Losing an Ovary appeared first on My Fit Healing.

Saturday, February 3, 2018

The reason I transitioned my brand and website to My Fit Healing

A new year means new beginnings and fresh starts. This year I did something that I resisted for so long. I debated and struggled on this for a long time. I didn’t know how to make the switch, but I decided it was time for a fresh new start in my blog and life.  I transitioned my brand and website to My Fit Healing.  I’m leaving Mary Miranda Fit behind and stepping into what my heart is calling me to do and be.

transitioned my brand and website to My Fit Healing

I want to introduce to you what this blog will be about, a clear representation of Healing on a whole new level. I want to present to you our new blog and website “My Fit Healing.” This is our safe space to be vulnerable, authentic, courageous and empowered through self-love.

I’m so happy and so grateful that you took the courage to follow me on my journey for the last years. I initially started my blog to share my healthy recipes as part of my fitness journey. It has been a beautiful journey of sharing Fitness and Nutrition with you as your Fitness and Nutrition Coach. Now, this blog will take a new spin holistically in Body, Mind, and Soul as I step into my new role as a Spiritual Life Coach. I’m truly passionate about helping you heal holistically in all major areas of your life and guide you on the right path to healing after unhealthy relationships. I found myself lost and not knowing what my real purpose in life was. I thought fitness and nutrition were my passions, but I always found myself talking about self-love, mindset, personal growth, spirituality, energy healing and many other things unrelated to fitness. I did a lot of inner work to gain clarity in what direction to move toward and I used my intuition to guide me in the right direction, which is Spiritual Life Coaching. I can’t wait to share with you my Spiritual Life Coaching journey.

The reason I transitioned my brand and website to My Fit Healing 1

What is My Fit Healing?

I want to explain to you what My Fit Healing is and why you should be super excited to be here. My Fit Healing is a healthy healing journey to heal your life in body, mind, and soul after unhealthy relationships. I decided to name my blog “My Fit Healing,” a brand I created in 2015. The name came initially in 2014 when I was training for my first bodybuilding show. At that time I was also healing after leaving unhealthy relationships. I was rebuilding and recreating myself and wanted something to represent my transformation journey, not only physically, but internally too.

What does “fit” in My Fit Healing stand for?

I think the word “fit” throws many people off, but I want you to have an open find and think of “fit” outside the box. For me being “fit” means more than aesthetics, it means being “fit” in all areas of your life, some unrelated to fitness and exercise. For me “fit” means being balanced, happy, grounded and healthy in body, mind, and soul. I believe you can’t be an entirely “healthy” or “fit” person if you don’t attend all major areas of your life. You can have a “fit” physique, yet your health might not be optimal, your thoughts might be toxic and your relationships might be unhealthy. I want this blog to be a resource to help you heal your life from the inside out.

The reason I transitioned my brand and website to My Fit Healing - pinterest

Get excited because my goal is to bring you amazing content to help you level up your life and become your best version daily. If you have recently left an unhealthy relationship, this is a safe space created with you in mind to heal your life, the same way I did. This blog will provide you with all the tools I used to heal my life. I can’t wait to see you transform into the beautiful butterfly that you are. It is time to EMERGE from your cocoon and claim the life that you deserve.

I am here to help you in any way I can. I am here to walk with you on your own “My Fit Healing” journey.

I’m so excited to have transitioned of my brand and website to My Fit Healing.

Read more about Interview for My Fit Healing

Love,

Mary Miranda

The post The reason I transitioned my brand and website to My Fit Healing appeared first on My Fit Healing.

Wednesday, January 31, 2018

The reason I transitioned my brand and website to My Fit Healing

A new year means new beginnings and fresh starts. This year I did something that I resisted for so long. I debated and struggled on this for a long time. I didn’t know how to make the switch, but I decided it was time for a fresh new start in my blog and life.  I transitioned my brand and website to My Fit Healing.  I’m leaving Mary Miranda Fit behind and stepping into what my heart is calling me to do and be.

transitioned my brand and website to My Fit Healing

I want to introduce to you what this blog will be about, a clear representation of Healing on a whole new level. I want to present to you our new blog and website “My Fit Healing.” This is our safe space to be vulnerable, authentic, courageous and empowered through self-love.

I’m so happy and so grateful that you took the courage to follow me on my journey for the last years. I initially started my blog to share my healthy recipes as part of my fitness journey. It has been a beautiful journey of sharing Fitness and Nutrition with you as your Fitness and Nutrition Coach. Now, this blog will take a new spin holistically in Body, Mind, and Soul as I step into my new role as a Spiritual Life Coach. I’m truly passionate about helping you heal holistically in all major areas of your life and guide you on the right path to healing after unhealthy relationships. I found myself lost and not knowing what my real purpose in life was. I thought fitness and nutrition were my passions, but I always found myself talking about self-love, mindset, personal growth, spirituality, energy healing and many other things unrelated to fitness. I did a lot of inner work to gain clarity in what direction to move toward and I used my intuition to guide me in the right direction, which is Spiritual Life Coaching. I can’t wait to share with you my Spiritual Life Coaching journey.

The reason I transitioned my brand and website to My Fit Healing 1

What is My Fit Healing?

I want to explain to you what My Fit Healing is and why you should be super excited to be here. My Fit Healing is a healthy healing journey to heal your life in body, mind, and soul after unhealthy relationships. I decided to name my blog “My Fit Healing,” a brand I created in 2015. The name came initially in 2014 when I was training for my first bodybuilding show. At that time I was also healing after leaving unhealthy relationships. I was rebuilding and recreating myself and wanted something to represent my transformation journey, not only physically, but internally too.

What does “fit” in My Fit Healing stand for?

I think the word “fit” throws many people off, but I want you to have an open find and think of “fit” outside the box. For me being “fit” means more than aesthetics, it means being “fit” in all areas of your life, some unrelated to fitness and exercise. For me “fit” means being balanced, happy, grounded and healthy in body, mind, and soul. I believe you can’t be an entirely “healthy” or “fit” person if you don’t attend all major areas of your life. You can have a “fit” physique, yet your health might not be optimal, your thoughts might be toxic and your relationships might be unhealthy. I want this blog to be a resource to help you heal your life from the inside out.

The reason I transitioned my brand and website to My Fit Healing - pinterest

Get excited because my goal is to bring you amazing content to help you level up your life and become your best version daily. If you have recently left an unhealthy relationship, this is a safe space created with you in mind to heal your life, the same way I did. This blog will provide you with all the tools I used to heal my life. I can’t wait to see you transform into the beautiful butterfly that you are. It is time to EMERGE from your cocoon and claim the life that you deserve.

I am here to help you in any way I can. I am here to walk with you on your own “My Fit Healing” journey.

I’m so excited to have transitioned of my brand and website to My Fit Healing.

Read more about Interview for My Fit Healing

Love,

Mary Miranda

The post The reason I transitioned my brand and website to My Fit Healing appeared first on My Fit Healing.

Friday, April 8, 2016

How to Start Eating Healthy | Part 2 Proteins

This is the second part of my series on How to Start Eating Healthy! I hope you enjoyed Part 1 on Carbohydrates post. This week I want to talk about Proteins, what they are, types, their benefits, what time to eat them, and more. If you want to learn how to start eating healthy, then you need to learn the basics of each macronutrient (carbohydrates, proteins and fats) and have a clear understanding on the role they play in our bodies. This will make you knowledgeable and allow you to make wise decision on how to start eating healthy for the rest of your life.

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You are what you eat! #eatinghealthy
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I will give you the most beneficial tips on a series of blog posts on to get you started today on your path to learning how to start eating healthy.

How to Start Eating Healthy: What are proteins and why they important? 

Proteins:

They are the second most important and essential nutrient our bodies need. Proteins are the building blocks of everything that makes us; we can pretty much say, “We are walking proteins.” Not joking! Our cells, hormones, enzymes, tissues, organs, and entire organism are composed of proteins. Proteins are also the building blocks of DNA, so they play an essential role in our genetic code. You see how important they are?

What the benefits of proteins?

Here is a list of the benefits of proteins:

  • Needed to maintain good health.
  • Proteins are important for structural purposes.
  • 1 gram = 4 Calories/gram
  • They are very versatile! Helps our bodies with growing, repairing or replacing tissue.
  • Proteins are composed of 20 different main amino acids (essential and nonessential amino acids). Therefore, when we eat proteins our digestive system break them down into amino acids, which are absorbed in the bloodstream.
  • Help regulate hormone secretion.
  • Some proteins help regulate insulin in the blood, stabilizing blood sugar.
  • They help maintain an acid-base PH balance of the blood and body fluids.       If blood is too acidic (acidosis) or to basis (alkalosis) it can lead to coma or even death.
  • Help maintain the body’s water balance.
  • Act as transporters by carrying body fluids, nutrients and other molecules in the body.
  • Needed to carry oxygen (via hemoglobin) through our body.
  • If you are trying to build muscle, this is the most fundamental source of food you need to eat to build muscle!
  • Needed for movement (muscle contraction).
  • When we don’t eat enough carbohydrates to provide glucose for energy, our bodies seek proteins to obtain energy. If this happens we will lose lean body tissue, therefore lose muscle. If you are trying to build muscle, you need to eat both pre & post workout (proteins + carbohydrates).
  • Without proteins our muscles won’t grow and recover after workouts. Therefore they are needed for muscle tissue repair!
  • Help with hair and fingernail growth and skincare

What are different types of proteins? 

Proteins are divided in two types, animal proteins and plant proteins.

  • Animal Proteins
    • Proteins from animal sources
    • Foods
      • Lean meats: chicken, turkey, white fish, wild caught fish, salmon, red meats, shrimp.
      • Bone broth, collagen, beef gelatin, gelatin
      • Eggs, low-fat cheese, ricotta cheese, greek yogurt, cottage cheese
      • Whey protein, egg white protein, beef protein.
  • Plant Proteins
    • Proteins from plant sources
    • Foods
      • Legumes, whole grains, soy,
      • Veggies: broccoli, kale, mushrooms, spinach, collard greens, corn, mustard greens, parsley, edamame, peas, asparagus, soybeans (although I’d limit on the use of soy).
      • Spirulina, moringa, maca powder
      • Seeds (seed butters), sunflower, pumpkin, chia, hemp, flax, sesame, hemp powder/seeds.
      • Nuts (nut butters), almonds, Brazilian nuts, peanuts, cashews
      • Protein powders: pea protein, plant based protein, brown rice protein, soy protein.

There are 2 types of proteins, animal and plant based! #eatinghealthy #proteins
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What are amino acids? 

Proteins are composed of 20 different main amino acids (essential and nonessential amino acids). Therefore, when we eat proteins our digestive system break them down into amino acids, which are absorbed in the bloodstream.

There are twenty amino acids commonly found in animal-based proteins and eight of these are considered to be essential since the body cannot produce them on its own. These essential amino acids must be obtained through the diet or supplementation. The other twelve amino acids are nonessential and conditionally nonessential and these are capable of being produced by the body.  They can also be supplemented with food and supplements.  When you are under stress or sick, your body is not able to make some nonessential amino acids, therefore these are classified as conditionally nonessential.

  • Essential Amino Acids
    • Meaning: the body cannot produce these amino acids on its own.
    • Valine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and tryptophan and histidine. Histidine is only essential for infants/babies, not adults.
  • Nonessential Amino Acids
    • Conditionally Nonessential Amino Acids
      • Meaning: when you are under significant stress, sick or going through a rough time, your body may not be able to produce enough of these amino acids to meet your needs, therefore you might want to supplement with diet.
      • Arginine, glutamine, tyrosine, cysteine, glycine, proline, serine and ornithine
    • Nonessential Amino Acids
      • Meaning: the body can make these amino acids on its own.
      • Alanine, asparagine and aspartate — are nonessential.

Will Proteins make me gain weight?

If you are trying to lose weight, a diet high in protein will benefit you.  Eating protein helps you control hunger too.  You want to select lean protein sources as I listed above into your diet.  Avoid meat cuts that are high in fat as calories still matter.  Choose meat cuts that end in “loin” for red meats, chicken breast, turkey breast, eggs, legumes, nuts (see list above)


A diet high in protein can help you lose weight. #eatinghealthy #proteins
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What time should I consume proteins?

You want to consume protein in each of your meals and eat 5-6 meals, every 2.5-3.5 hours. You can do a Protein Shake click link for recipes.  You want to eat protein in all your meals, but especially around your workouts. For example you need to eat carbohydrates + protein as a preworkout and post-workout, this will allow the carbs to be digested and processed as a fuel, while using a higher percentage of protein for repair and growth.

If you are starving toward the end of the evening or night, then choose a snack with protein. Stay away from carbohydrates at night if you are trying to lose weight. Do snacks like Greek yogurt, cottage cheese, nut butters or a protein shake with some almonds.

How much protein to take to build muscle?

It honestly varies on how much protein is required depending on your body time and level of physical activity. Follow this formula to calculate how much protein to eat depending on your activity level or Access Protein Calculator here.

Body Weight (lbs) x Protein Amount Factor

Choose one of the following protein amount factors to plug into the formula.

  • .5 – no sports or training
  • .6 – jogger or light fitness training
  • .7 – moderate training, 3x per week
  • .8 – moderate daily weight training or aerobics
  • .9 – heavy weight training
  • 1.0 – heavy weight training daily
  • 1.5 – heavy weight training daily, plus cardio 3x per week

(Protein factor information taken from article from bodybulding.com)

I stick to 1g of body weight for my protein amount and it has worked pretty good. If I’m bulking, I increase to 1.5g per 1 lb of body weight.  So, right now I’m 130 lbs x 1 g Protein = 130 grams/daily. It I want to lean out more, then I will change the protein amount factor.


Let me know if you have any comments, questions on this topic! I’d love to hear your feedback.

  • How much protein do you take?
  • What’s your favorite protein supplement?

Check out these links to help you get started on a healthy lifestyle!

Thank You,

Mary Miranda

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