*singing* "I Pop, I Drank...I'm on Patron and Purp! I can't think!"

Ok, well maybe not the 'purp' part, but I certainly do enjoy partaking in the libations. I wouldn't even categorize myself as a 'social' drinker. I like to drank, and I have no embarrassment or inhibitions about that fact! The problem is, of course, that drinks contain lots of calories. Sometimes one good cocktail can have more calories than an entire healthy meal. Talk about sabotaging a diet. Unfortunately for me...I don't give not one hell. I'll just have to exercise harder! LOL!

However, I would recommend putting more thought into how many calories lie in the other beverages that you consume throughout the day. Try counting up all of the calories that you consume everyday for one week. You will need to journal in order to keep track. I think that you will find yourself quite surprised at the results. You may assume that you're taking in about 1600-1800 cals/day. AND this may be correct...as far as food goes. However, sugary drinks (from Vitamin Water to Orange Juice to Pop) can add on an extra 400-600 calories if you aren't careful.

Check out this article. It calls out some common pitfalls, and gives tips to avoid them. Personally, I try to do the following things:

- Drink water the majority of the time
- Choose a 'diet' version when I am having pop
- Order the 'small' version of any coffee drinks and sub in Skim Milk

I'm sure that this doesn't make me 'perfect' by any means. There are always ways to be better, but it works well for me to be healthy AND happy!

Work Hard and Play Hard!

• So Memorial Day weekend is just around the corner, which means that I have 4 days all to myself. This is one of the few long weekends that I'm not traveling to another destination, which is actually somewhat bitter sweet. I'm excited about 4 days of spending time w/my Chi-town friends, relaxing on my balcony, sleeping late, and finishing off the 3 books that I bought in the last two weeks. At the same time, I kinda wish that I could swing to the ATL to chill w/my mom and sister...not to mention to get up on the ATL Carnival activities.

• Anyway...I've digressed. My point is that, I have an excellent opportunity to really get in some 'Me time'...to rest and to restore my soul. That is...if I don't procrastinate on work this week, which would cause me to have to 'login' over the weekend. Now many of you know that procrastinating is a problem for me (really evidenced by the fact, that I'm blogging at work at 10 am). I hate that I do it, but I just can't help but to put off the necessary...esp. when I have free time up ahead. However, this week (starting just after I post this entry). I AM going to clear my 'to do' list by Thursday night. This may mean some long evenings, but I DO NOT care. Weekends where I have no 'work rain cloud' hanging over my head are the best (not to mention the most relaxing), and I am determined to make this one of those.

• What about you guys? How is your weekend, and therefore your week shaping up? Are you going to spend your free time focusing on the parts of your life that truly matter? God? Yourself? Your family and friends? Or are you going to use the extra time to get caught up (if not ahead) on work, home projects, and other to do items? Even if you have to knock some work or chores out of the way, then I definitely encourage you to take some time to honor yourself and those parts of your life that are your true priorities. You never know what tomorrow will hold, so live today to the fullest!

You know I love the kids!

Check out my debut on YouTube.

*singing* 'Summer, Summer, Summertime....Oooh Summertiiiimmme!'

That's right folks, Summer is HERE. Well if you leave in the north, then it's not really...here, but you should be getting days that are consistently 70 degrees or higher. Not too bad. Certainly good enough to get outdoors and get fit.

Last time that I posted, I mentioned that I did plenty of walking in France. Well not only did I do lots of walking, but I actually did a bit of hiking. Although hiking isn't a part of my normal routine (surprise...Chicago just doesn't have many hills), I actually have had the pleasure of enjoying it on a couple of occasions. While on vacation in Puerto Rico I hiked through El Yunque rain forest, and I've hiked up Stone Mountain (in Georgia) a couple of times. Now I've added Mont Sainte Victorie (the beginners hill) in Southern France to my repertoire.

Although this work out can be challenging and at some times perilous, it was absolutely rewarding. The view from the top is amazing, and you have just a feeling of accomplishment. In the case of my trip to Puerto Rico, I discovered a hidden water fall as the treasure/reward for my efforts. Absolutely beautiful.

If you're thinking of giving this sport a try, then I definitely recommend doing a bit of research first. You can prepare and condition your body to make your journey that much more pleasant. Here's an article to get you started.

Now, if you don't live anywhere near a hill...much less a mountain, but you still want to enjoy this beautiful season, then here are some other alternatives. Enjoy!

Swimming

In-Line Skating

Cycling

Ultimate Frisbee

*singing* 'Walk, walking is a habit...Get like me!'

Well I'm just back from vacation in the south of France, and guess what...people there walk EVERYWHERE. They walk up the hill...they walk down the hill...they walk to the market...they walk to work...they even walk to kick it. After five days of eating pretty much everything in sight (oh yeah...we enjoyed the local cuisine), I've barely gained a pound. Do you know why? Because I walked several miles each day. In fact, I am now sore like I've been working with a personal trainer!

As a result, I've begun to see just how valuable walking in your 'everyday life' can be. I still believe in working out (goodness knows that some of us will walk 5 steps and call that our daily workout), so I don't suggest cutting your normal routine. However, I do believe in adding a walk into your day, where possible. For instance...tonight I am attending an event downtown where I could take two separate buses...oooooor I can walk a few blocks over and only take one bus. You see? It's not a workout, per se, but it is a bit of physical activity that can add up over time.

In fact, I'm going to start looking for all sorts of opportunities to walk. I think that there are quite a few out there, but I've just gotten so accustomed to 'door to door' service, that I've been overlooking them. Well with the summer rolling in, there is no better time to get back into the habit. Don't you wanna get like me :-)

"Hey Black Child! Do you know who you are, who you really are?"

• Most of us had to learn that poem somewhere along our childhood. However, what began as a simple testament to what lies within each of us, has developed into a thought-provoking inquiry into where our true SELF lies.

• Recently I began reflecting on who I am, who I have been, and who I will become. I must say that by looking at the images of who I have been and who I am today, I can definitely say that age has improved me. I'm more mature. I'm more determined. I'm more disciplined (not evidenced by the fact that I am using this post as an opportunity to procrastinate from work). I'm more independent. I'm more patient. I'm more faithful. I'm more beautiful, and I'm even more stylish. All of these things make me love who I am today. Now that isn't to say that I'm perfect...there are always areas in which we can grow. However, I can't too much complain.

• Yet, as I began to think of who I will one day become, I struggled to form the image. I was halted by the fact that some of who I was and who I am has been circumstantial. Don't get me wrong...I think that there are parts of me that are changed for the better, and will always remain so. However, perhaps some parts of me, such as my independence (and in some ways my faith), have strengthened out of pure survival and necessity. When I no longer 'need' those traits, then will they remain the same or will the revert back to their previous hiding places?

• I hope not, as they are truly some of the best aspects of my character. Yet, this was the quandary that left me wondering...who is the REAL me? What parts of myself are ME no matter the circumstance? What does my 'authentic self' look like? Yeah, we're getting philosophical on a Monday morning :-)

• These are questions for which I don't really have answers. All that I can say, is that we each need to know the parts of ourselves that we most value and that ring the most true. Once you know the person that is most critical to your 'self' (kinda like your personal critical path, for any process improvement folks out there), then you can fight to remain grounded as that person moving forward. Think about people who say they 'lost themselves' as other situations and roles arose in their lives. Those folks got so swept up in the something new (new mate, new child, new job, etc) that they lost sight of their critical path and swayed from it.

• I cannot say what will be my future circumstances. However, I can say what will be my future ME. If nothing else, I expect the image of me 20+, 40+, 60+ years from now to look like this:

Faithful

Compassionate

Thoughtful

Disciplined

Patient

Giving

Independent

Talented

Humble

Silly

High Class

What characteristics make up your critical path?

Whew...I logged on knowing exactly what I wanted to talk about...and then someone hit me with one of those 'Makes You Think' quotes. Now I don't know in which direction I want to go, but I'm going to try to cover both.

So here is the quote (which I LOVE): "Life isn't about waiting for the storm to pass. It's about learning to dance in the rain."

Every time that I hear something like this, then I feel as though I've just heard something profound. The funny thing is that this is essentially how I've been trying to live my life, buuuut...no matter how hard you try, it's just easier said than done. Hence, when I read a quote like this, then it helps me to re-focus on who I really want to be, and it makes me happy and optimistic (not just for the future, but for the right now!).

The thing is...it's hard as hell to dance in the rain, and I don't think that there is anything wrong with admitting to yourself that 'Damn, my shoes are now soaked, the outdoor bar-b-que is a flop, and freshly washed car has to be re-done.' However you just can't get STUCK in that place. You have to be able to admit those things, assess what's left of your situation and then move on. You might just find that 'Hey, now I have the perfect excuse to curl up on the couch with a book or that 24 hr Twilight Zone marathon (yep, your girl LOVES it), I can rock my new rain boots (which are totally in style), or I can try out that new recipe that I picked up (instead of going out for lunch). For most of us, life really isn't so bad. Rather than always looking for a better time, and letting life pass me by (during the rough times). I'd prefer to enjoy what's good about everyday, even if everyday isn't perfect.

Actually...I think that's enough for today. I'll pop back later in the week with my thoughts on being your 'authentic self'!

Holy Moly, Bikini season is 2 weeks away!

Well your girl is heading off to the south of France in just two short weeks. I hadn't thought much about this, but I see that the little towns of Marseille and Aix-en-Provence are just off the ocean, which means...the clothes are coming off.

Now, there are two thoughts about this.

#1. I feel pretty good about getting out there in my itty, bitty, teenie, weenie...you know the rest, looking just as I do right now. This is great b/c it means that I've achieved one of my goals of getting my body in a shape that I enjoy and am proud of year round (though let's be real...traveling anywhere w/a European crowd you can pretty much head out there looking like a walrus and STILL do better than the 250lb grannys that will be out in your SAME bikini).

#2. Buuut, you know your girl...I want to HURT 'em, so I have to make sure that the tummy is flat and firm. I cannot lie, we did some SERIOUS damage at the family bar-b-que this weekend. I won't even tell you what all was on the spread. That being said, I need to make sure that I stay on my workout routine (maybe adding in a couple of extra crunches), and I don't have any further dietary splurges (ummm...except for Sunday brunch, which I already committed to ;-).

I'm traveling for work this week, and while I was disappointed that there is no LA Fitness in the area to swim, I did bring my yoga mat and clothes. My morning routine will not be shaken!

For my traveling compadres, here are some tips to keep you fit while on the road:

For Women
For Women II
For Men
For Men II and III

Do you ever feel like the sky is the limit? That's how I'm feeling right now. I don't know why, but lately I've been feeling so light and worry free. It just feels like only great things are on the horizon. Doesn't that sound awesome!?!?

Of course, I'm all about helping you reach your full potential as well, so here are a couple of tips and 'pick me ups' for this beautiful Friday morning! I hope that they lift your heart and leave you excited about yourself and your life (**No...I haven't been drinking the kool-aid**).

#1. Plan some time off. Time spent w/family can be surprisingly fulfilling...not to mention cheap (free room and board), but if you're looking to get away w/friends or alone, then here are some other options: LINK

#2. Have a laugh. I don't know about you, but a good laugh works every time! Enjoy. LINK

#3. Shake your booty! Nothing like a good club joint to get things going...work it! LINK

#4. This one actually goes in two different directions...depending on how you get down. In order to get the full effect, then you might want to visualize your conscience as a little angle on one shoulder and a little devil on the other shoulder. You be the judge.

- Little Angel: Go to church. Read your Bible. Get your praise and worship on! There's no dispute that belief in a higher power will brighten your outlook.

- Little Devil: Get freaky w/your significant other. Treat yourself to some erotica and 'alone time'. Make a booty call. A good release of endorphins will leave you feeling refreshed and energized.

On that note...I'm off for a great weekend! TTYL!

Down, cholesterol! Down! Good girl!

Ok, so let's talk about what you actually should be doing to lower your cholesterol. Well let's 1st talk about what I have been doing. For just over a week, I have been fasting from meat. Now this is primarily for spiritual reasons, but I feel good about the added benefit of living just a bit healthier. I don't plan to give up all meats permanently (as a matter of fact...I MIGHT be on my way to Subway in about an hour). However, I do think that I can crop red meat out of my life, and whittle my overall meat eating down to about once per week. This has been a goal of mine for a while, so maybe this whole cholesterol thing is just the kick in the pants that I need.

Now, according to the 'experts' the best way to lower cholesterol is by maintaining a healthy weight, dieting, and exercising regularly. I'm going to focus primarily on diet, since I really have the other two on lock. I think that I spend the majority of my time talking about exercising, so there isn't a major need to touch on that in this post. But if you're looking for tips/tricks, then browse through some of the archives, and of course, I'll be touching on that going forward, as well.

This website gives a pretty decent breakdown of what you should and shouldn't be eating, and the gist of it all is the following:

- Minimize overall dietary fat (esp. Saturated fats...those found in meats and whole milk dairy products)
- Minimize the amount of actual cholesterol consumed (stick to the recommended daily amounts)
- Limit the amount of sodium you consume (guess, I'll have to back off of my frozen lunches)
- Increase the amount of fiber and complex carbs that you consume
- Decrease your daily calories (if you need to reach a healthy weight)

Sounds pretty easy right? Not...well actually it is easy. You want to be packing your plate w/fruits, veggies, and whole grains...and then consume meats, dairy products, and sugars sparingly. The hard part is that most of the foods that we 'love' fall into that latter category. Don't worry, though. You/We can do it!

I'm off to grab myself some lunch right now, and I will be making sure to follow the rules listed above. I head back to the doctor for another checkup in 6 months, so we'll see just how far these tips have gotten me. Don't forget to check the link above to meal plans and recommended foods!

More on Cholesterol

Continuing with our discussion from last week...let's talk a bit about the causes of high cholesterol. According to this article, there are primary and secondary causes that lead to elevated levels.

Primary Causes:

Genetics - If your parents, grandparents, brothers, or sisters have high cholesterol, you and your children may be at risk. Not really relevant for me. However, since genetics can be a cause of high cholesterol in young ppl AND since I don't see any other obvious indicators (such as weight or diet), then I'll be taking a look at solutions for this category as well as others in our next discussion.

Age & Sex - Women have a lower rate of high cholesterol, since before menopause they have lower cholesterol levels than men of the same age. However, as the women get older, their blood cholesterol levels rise until about 60 to 65 years old. After the age of 50, women often (but not always) have higher total cholesterol levels than men of the same age. Also, not really relevant for me.

Secondary Causes:

Weight - Excess weight tends to increase you LDL (bad) cholesterol level. I'm actually right where I should be for my height and age.

Diet - Fact: The average American man consumes about 360 milligrams of cholesterol a day -the average woman consumes about 220-260 milligrams a day. Compare these statistics with a maximum consumption of 300 milligrams per day. An egg contains about 300 milligrams of cholesterol – so if you eat an egg a day, you reached your maximum quota of cholesterol. This must be my problem. My diet seems like it should be healthy, but I must be overlooking something. This is where I plan to focus my greatest efforts.

Libations! - Alcohol is "good" because it increases HDL cholesterol (the good one). However, it does not decrease the bad or HDL cholesterol. Now the article goes on to discuss how alcohol does more harm than good...but I'm an everything in moderation type of gal. Let's just say that I'm going to try every other solution possible 1st, and then we'll get around to restricting the drank intake.

Smoking - Smoking reduces your good or HDL cholesterol and is linked to about 20% of deaths from heart disease. I don't smoke.

Stress - Stress in itself does not increase cholesterol levels. However, as one of the secondary causes of high cholesterol, it affects your mood and your eating habits. This could be a factor.

That's all for now. I'll delve into solutions in my next post.

Hi Guys! I'm soooo sorry for these long gaps in between my posts. I really am trying to do better, but I've been working like a slave! You will be happy to know that I am still working out 5 times a week, and I think that I really have made exercise a part of my lifestyle.

And yet...I have high cholesterol. I've had it since I was a teenager, and even though I eat vastly different than I did at that time...I just can't shake it. I'm not a HUGE meat eater, and when I do have meat, then it's rarely red meat. I do like the shellfish, though, so perhaps that's the problem. I'm not sure, but I do know that I'm going to have to do something different. A daily pill regimen is NOT what I'm trying to begin. That being said...I'm going to start a little series on diet and cholesterol.

Today we'll begin with 'What the hell is cholesterol?'

According to the American Heart Association: "Cholesterol is a soft, fat-like, waxy substance found in the bloodstream and in all your body's cells. It's normal to have cholesterol. Cholesterol is an important part of a healthy body because it's used for producing cell membranes and some hormones, and serves other needed bodily functions. But too much cholesterol in the blood is a major risk for coronary heart disease (which leads to heart attack) and for stroke."

Apparently there are some 'good' and some 'bad' types of cholesterol. My good cholesterol is just as it should be, but my bad levels are a tad bit high.

LDL (Bad) Cholesterol: When too much LDL (bad) cholesterol circulates in the blood, it can slowly build up in the inner walls of the arteries that feed the heart and brain. Together with other substances, it can form plaque, a thick, hard deposit that can narrow the arteries and make them less flexible. This condition is known as atherosclerosis. If a clot forms and blocks a narrowed artery, heart attack or stroke can result.

HDL (good) Cholesterol: About one-fourth to one-third of blood cholesterol is carried by high-density lipoprotein (HDL). HDL cholesterol is known as “good” cholesterol, because high levels of HDL seem to protect against heart attack. Low levels of HDL (less than 40 mg/dL) also increase the risk of heart disease. Medical experts think that HDL tends to carry cholesterol away from the arteries and back to the liver, where it's passed from the body. Some experts believe that HDL removes excess cholesterol from arterial plaque, slowing its buildup.

Next time I'll talk more about what causes bad cholesterol levels and how to reverse it!

*singing* 'Stuck in the middle with yoouuuu...'

I'm stuck in a weird place right now. It's somewhere btwn knowing that I'm one of the flyy-est women around, and still feeling like I'm not quite enough. I can't really explain it, so I'm not really going to try. I'm just going to jump to what's important...taking my mind off the gap. Now my top ways to make myself smile include shopping and drinking. However, I'm going to try to keep things PG and budget friendly. Here are a few that I'm going to try today. Check out the rest of the options here.

- Plan Some Fun. Get out your calendar. Next do a search for things to do in your area. Local newspapers usually have a "What's Going On" section. Pick out your favorite 5 or 10 things. And remember the things you choose don't have to be big events. It can be as simple as taking a long drive in the country or going for a walk on the beach. Write them into your calendar. Invite someone to join you on some. For others go and meet some new people.

- Let Music Take You Higher. Turn on your favorite music and sing! Pull down the shades and dance. Rent a video on belly dancing. If you're in your car, you can still move a little to the music. Go for it! What do you care what other people think? Have fun with it! Sing, dance, play an instrument. Practice your favorite song and then go to karaoke and let the world hear your talent!

- Personal Spa and Relaxation Day. Include as many of these ideas as you like or have time for. Get a massage, pedicure, and haircut. Take a bubble bath with candles, music and champagne. Give yourself an egg-white or mud mask facial. Line up 2-3 movies to watch in bed while eating your favorite delights: ice cream, chocolate, whip cream, jello, popcorn, finger food hors d'oeuvre, and more. What else would you include to pamper yourself?

- Reach Out. Connect with friends and family. When was the last time you wrote and mailed an actual letter? Why not do it today? Or how about making some home made post cards with materials you have lying around the house. Cutout some pictures from magazines or from your photo collection and make a mini collage. Maybe just call one old friend from college or high school that you haven't talked to in forever. Or maybe you could visit a neighbor who might need some cheering up too! Bring some cookies!

Take the time to Talk To Your Partner, Get Tested, and Know Your Status!

I know, I know, I know...it's been over a week since I last posted. I'm sorry guys. I just haven't been inspired. I have indeed been working out (5 times a week, as usual), but I just haven't felt like talking about working out, or dieting, or anything else. I don't know what it is, but I promise to get back on my grind soon.

On a positive note, I'm trying (AGAIN) to get my cooking game up. I bought tons of fresh ingredients this week, and last night I made myself an awesome broccoli/cauliflower/cheese baked potato. Yum! I'm going to try to pull out a recipe to cook this Sunday, so I'll post it (and the outcome), if that happens.

Until then...stay positive and blessed!

If I have said it once, then I have said it 1000 times...they key to maintaining a healthy weight is all in your diet. Oh don't get me wrong, exercising is very important. However, what good is burning 300 calories on the treadmill, if you hop off and eat 2500-3000 calories throughout the rest of the day? Not much!

However, what I've realized is that not many people truly know how to eat healthy and low cal/fat. It's not all that uncommon for us to chow down on a package of trail mix (which can have as much as 693 calories and 44 grams of fat in 1 cup) as an afternoon snack and feel as though we made the smart choice. For me, it's about realizing where the calories and fat in our food truly comes from (i.e. butter, cream, cheese), and then looking for ways to avoid those.

I found a great article on ways to quickly and easily cut calories from your diet. Here are some of the tips that I have followed in the past. Check out the article for LOTS more options.

• 
  SWITCH YOUR SOUP "You can assume that varieties made with milk or cream—like clam chowder or cream of broccoli—contain 25 to 50 percent more calories than those made with a tomato base or clear broth, such as minestrone or vegetable soup," says Brekke. When dining out, be sure to ask your waiter if the soup is dairy-free.Calories saved per 12 oz.: 100 to 200
• 
  ADD THE OLIVE OIL LAST We often think of sautéing as a lowfat cooking method, but some vegetables, such as eggplant, mushrooms, and greens, tend to soak up the majority of the fat that's added to the pan. Dean Rucker, executive chef at the Golden Door Spa in Escondido, California, suggests steaming your veggies instead, then tossing them with a few teaspoons of extra-virgin olive oil, a squeeze of lemon, and a pinch of red pepper flakes and sea salt.Calories saved per cup: 150
• 
  AVOID SALADS WITH "CRISPY" IN THEIR NAME Some options pack more than 500 calories and 25 grams of fat when tossed with regular dressing, says Molly Kimball, R.D., a nutritionist at Ochsner's Elmwood Fitness Center in New Orleans. Order your greens with grilled chicken, shrimp, or salmon and lowfat dressing on the side.Calories saved: 250
• 
  CHOOSE WISELY AT BREAKFAST MEETINGS When fresh fruit salad or lowfat yogurt isn’t an option, you can still slash hundreds of calories by savoring four powdered sugar or glazed doughnut holes rather than that nutritious-sounding but humongous banana-walnut muffin.Calories saved: 280

Lessons Learned!

This weekend I partied the nights away in Phoenix, AZ for the NBA All-Star weekend, and I definitely learned a couple of things. Check them out!

1. Vitamin water and vodka is the TRUTH. I mean you're buzzed just as if you had been drinking any other cocktail...and yet you have no hang over (headache, nausea, or dizziness) in the morning. Plus you can take it on the road with you (by road...I mean anywhere within walking or cab distance. I DO NOT endorse drinking and driving) w/o drawing any attention from the Po Po!

2. Yo yo weight is NOT what's up. Here's the skinny...or the not so skinny. Last year I lost over 20 lbs in 3 months, going from 179lbs to 153lbs. However, I had NO idea how to maintain this and within 9 months gained it all back...plus some. I have been a bit embarrassed to put this out there, but just before Christmas I was about 184lbs. Undeterred, I got back on my 5 day/week workout plan, reined in my splurge eating, and this past Friday I weighed in at 175lbs. My goal is to get back down to 160 - 165lbs by April 4th...and of course to maintain this for the long haul.

When I headed off to Phoenix this weekend, I felt awesome b/c my tummy was flat, and I had met my 2/13 goal of 175lbs. However, after taking pics (and not being pleased with them) all weekend, then I can see just how much weight I have gained. I mean...a sistah is thick in the thighs. I guess that it has just been a while since I have taken pics more than once b/c I didn't like the 1st attempt...or poured over the options b4 posting a pic online. Not a great feeling.

3. This brings me to my final lesson...I am definitely not a quitter. As I boarded a 6 am flight...after 3 hrs of sleep, I began to plan out the rest of my week. The fact that I would get up at 5:30 tomorrow to head to the gym was not even a question in my mind. In fact...I will work out every day Tues - Sat in order to maintain my 5 day a week workout schedule. That's pretty huge for me. I've been trying to make exercising a 'non-debatable' activity for years, but yet there have still been those days where I would hit the snooze (or heck...plan to sleep in). To be at a point where working out 1st thing in the morning is just the standard start of my day is AWESOME, and it makes me feel encouraged that I'll have and KEEP the body that I want.

Back with more tips and info later this week!

Are you a glass half full or glass half empty person? Normally, I would say that I'm a glass half full person, but now I'm not quite sure. This week I am taking the class '7 Habits of Highly Effective People', and in all honesty...I'm not 100% sure that I am getting all of the benefits of the class. In fact...I can say that the word 'CROCK' has run through my head several times. Now mind you, I'm not saying the class is a crock, and in fact, I am sure that it would be quite beneficial for the right person. However, there just seems to be something standing in the way of my ability to drink the k00l-aid.

For instance, we have spent the morning discussing 'Win-Win' situations. Now, I by no means believe in being cut throat or stepping on others to move forward. However, a bit of healthy competition just seems kinda natural...and truly inevitable. I mean...it is what it is. However, the class is truly focused on finding a way for all parties to win, and I guess I just don't believe that is possible in EVERY situation.

So now, I don't know if I'm the pessimist (although Ti knows that I tend to be very doubtful of some ppl) or if this instructor is just in 'la la land'. I mean...we KNOW that not everyone can get promoted. However, the instructor would say that perhaps everyone can get promoted if we all work hard to grow the business. Yeah right!

What do you think? Do you look at the world through rose colored glasses, or are you a Debbie Downer?

Soooo...just a tad bit of sunshine and warm weather, and I am jumping out of my skin to get away and party! I don't know what it is, but I am sooooo ready for a good time right about now. If you're like me, then you're also looking for an escape. Here are 10 awesome and easy get away options.

I think that this one is my favorite:

Providenciales

Revered as one of the last unspoiled frontiers of the Caribbean, Turks and Caicos are tailor-made for long-weekend beach getaways thanks to their proximity to the U.S. The main island, Providenciales (known as Provo), is home to Grace Bay – one of the best beaches in the Caribbean and protected by a natural 499-mile long barrier reef that affords it clear turquoise waters for miles. Provo is an oasis for those seeking to do little more than lounge on the white sand beaches or explore the waters, as there are few diversions other than surf, sun, and sand.

How: Fly nonstop to the Providenciales airport from Atlanta (Delta; about 3 hours), Boston (American; about 3.5 hours), Miami (American; 1.5 hours), New York (American; about 3.5 hours), and Philadelphia (US Air; 3.5 hours).

Get Branded!

No...not w/fire and metal...with actions and a reputation that envokes the thoughts and feelings that you want ppl to have when your name pops up. I'm talking about a PERSONAL BRAND!

You know...you probably already have a personal brand. The question is "Is is the right one?" What do ppl associate with your name? Is it leadership? Trustworthiness? Dependability? Religious? A Strong Skill Set? Or do words like late, unreliable, and bad attitude come to mind? Either way, you're walking around wearing your own brand.

If you haven't really focused on personal brand in the past, then here is your opportunity to begin. Below are a couple of tips to get you on your way.

Identify Your Strengths and Capitalize: What are you better at than anyone else in your industry? If you’re a blogger, perhaps you can write a rant post like no one else (holla!). If you’re an SEO, maybe you understand patents like Bill Slawski. If you’re a search reporter, maybe you have a clone and therefore can be up 27 hours a day covering the news. Or maybe you hate on Google a bit harsher than everyone else, are the CEO who can make hires like nobody’s business or you look good in a color no one else will touch. Whatever it is, there’s something that you do that no one else can compete with. Figure out what it is and squeeze every bit of equity out of it that you can.

Help Others: Now that you’ve got all that figured out, stop thinking about yourself and give back. There’s an old saying that “givers gain” and I stand by that. Use your strengths to give back to the community and help those who have helped you. Whether it be volunteering your time or speaking at conferences, looking beyond yourself is a good way to increase the value of your personal brand and also grow your network. If we’re looking at giving back from a less than altruistic angle, it’s also a good way to get people to talk about you…

Get Other People To Sing Your Praises: You’re not going to build your brand by talking about yourself. You walking up to me in a bar and launching into a pitch about how you’re the greatest SEO that has ever lived isn’t going to help you build your brand with me. It’s going to make me roll my eyes at you and start eyeing the room for someone who will buy me another drink. However, if someone I trust comes up to me and tells me that you are by far the greatest SEO on the planet, well…then I’m going to buy YOU a drink. See the difference. Your personal brand isn’t dependent on what you’re saying about yourself, it’s the combination of what everyone else is saying about you.

Be Visible: You’re not going to get people talking about you if you’re in a corner. (Well, at least not taking about you in a positive light.) Be blogging, mark your territory and be active on the social networks like Facebook and Twitter, and be a top contributor on sites that are your industry’s equivalent to Sphinn or Digg. And when you create accounts on these sites, use the same username and upload your photo or company logo to keep your brand in users' minds. This way when your boss catches you Twittering all afternoon you can explain to him that you’re not goofing off. You’re helping to brand yourself and his company as dominant industry forces. Exactly.

Be Yourself & Take a Stance: Your brand is strengthened every time you speak out and let your opinions be known. Those who don’t stand up for themselves will allow others to walk all over them. People are attracted to others who are confident, intelligent and charismatic. Take a stance on issues that are important to you and show people what you’re really about. Do you think paid links are the greatest thing since link bait? Fine. Speak out on it, regardless of whether Matt Cutts is in the room or not. Politics aside, people would much rather associate themselves and work with people that they like and trust to be honest with them than someone who follows the herd. Personal brands are rooted in your ability to be authentic. In order to build your brand, you have to be you.

Taken from this article.