Live to Eat Well, Exercise, Be Well in Mind and Body

Become a Yes Person


They say psychologists say it takes 28 days to break or build a habit. Others say 21 days or 30 days. “Is this true Amber, or just mere folklore?” Not totally sure, but word is that the origin of said legend comes from a 1960 psychology book by Maxwell Maltz called Psycho-Cybernetics.

Darkness Cannot Drive Out Darkness

Whether or not such common knowledge is actually legitimate, I don’t know. But I do know this. If you say no to something once, it gets easier to say no to something again. Once you say no to something twice, saying no a third times gets a little easier. And so on and so forth. Call it resistance training for the mind and will. Once exercised frequently and consistently, you get stronger. But one can only lead a life of denial for so long before cracking under the pressure. Darkness cannot drive out darkness, only light can do that. Nature abhors a vacuum. So you eliminate a bad habit for thirty days, now what?

Yes and Amen

Become a yes person. Say yes to positive, wonderful things every day until they become good habits. Same resistance training metaphor applies. If you say yes to something once, it gets easier to say yes to something again. Once you say yes to something twice, saying yes a third time gets a little easier. And so on and so forth. So, here’s my advice. For every bad and negative habit you exercise out of your life, replace it with one or two life-giving habits – be they spiritual, relational, physical, recreational, or otherwise. Think about it! What if we flooded our bodies and minds and spirits with so many positive things, with so much light, that dark and negative habits could not root, grow, and manifest? That is what I call a “Yes and Amen” kind of idea.

This is why I’m going to purpose to say yes to my daily vitamins and nightly flossing for the next 28 days. (I was shocked to discover, painfully, why flossing is such a fundamental health practice – especially after the age of thirty. #HumbledIntoSubmission……)

What about you? Well, if you need a little inspiration, I would highly recommend this short and lighthearted TED Talk by Matt Cutts called “Try something new for 30 days.” Enjoy!

3-2-1 Launch!

Lift Off

Welcome to Food and Fitness Nook, my small corner of the health, fitness, and blogging world. My name is Amber and I am a personal trainer, wellness coach, health and fitness writer, amateur wannabe chef, nonprofit program manager by day, and dreamer by night.

The purpose of this blog is to inform, entertain, and inspire you with thought-provoking posts, yummy recipes, helpful tips and tricks, effective exercises and workouts, beautiful photos, fun videos, monthly challenges, and friendly dialogue. My hope is that you’ll keep coming back for more and send your friends over too! Readers, “I [do] think this is the beginning of a beautiful friendship.”

Though food and fitness related, this blog is not an ode to weight-loss or a simple guide to a sexy six pack. Weight and body composition are such fickle, fluctuating phenomenon, and only two components to overall health. I get the weight thing, the body image thing, I really do. After spending my entire adolescence and most of my twenties significantly overweight, I managed to successfully lose 35 pounds off my 5’2” frame and maintain that weight loss by changing my diet and by engaging in consistent exercise and physical activity. (If you’d like to learn more about my story, please visit the About Amber page. And while you’re at it, visit my Food and Fitness pages to learn about my food and fitness philosophies. And just for kicks and giggles, stop by my Personal Training page to learn about my services and rates.)

However, the human experience is far more than physical. Man is a multi-dimensional being with beliefs, attitudes, and habits that influence his approach to physical, spiritual, emotional, social, sexual, occupational, financial, and intellectual behaviors. It’s all interconnected. The pursuit of holistic health requires that we acknowledge the complexity of the human experience and approach it from lots of different angles, not just one. And that is what I will strive to do – on this, my small corner of the big world wide web.

Confession. I haven’t got it all figured out yet. I am no Galadriel. I’m not a picture of perfection in a castle on top of a lofty hill, beckoning the weary soldier forward. No, I consider myself a captain – leading my platoon into one skirmish after another. I’m on the frontlines, sometimes fighting what seems an uphill battle. And I don’t win every battle, but I haven’t given up the fight. I’ve sustained some setbacks and injuries along the way, but I’m not ready to wave the white flag of surrender! If it takes me a lifetime, I will keep pushing forward.

And I welcome you to join me on the journey! My hope and prayer is that this website and blog will serve as a source of encouragement and inspiration to you as you fight the good fight to better your health, increase your confidence, and rediscover your joy. Let’s talk soon.

Your Fellow Sojourner –
Amber Johnson