It takes WE.

Our nation was founded on the fundamental principles of equality and fighting injustice that prohibits individual liberties from existing and thriving in each and every citizens life. Our nation was founded among the principles of fighting against authority that refuses power to the citizens that create the nation in which we stand. Our country was founded on the promise of our government being people focused.

“Democracy is direct self-government, over all the people, for all the people, by all the people,”

— Abraham Lincoln

When democracy is not created by its people there is no democracy. As Martin Luther King Jr. wrote when he was in jail in Birmingham “injustice anywhere is a threat to justice anywhere”

That’s where 2020 comes in to play.

We. Are. The. Leaders. To. Make. Change.

Gandhi’s quote, “be the change you wish to see in the world,” are the greatest words ever documented. Be the change-own the change. Own the status quo, take responsibility because then you are not a victim. Gandhi stated once that Britain took nothing from them, Indians gave India to them. Be the change. Take the action.

Examining great civil rights leaders and their philosophies, now is a great time to reflect and practice of Martin Luther King Jr.’s 6 Principles of Nonviolence action.

1. Nonviolence is a way of life for courageous people. 

-it is an active and assertive movement with resistance to evil.

2. Nonviolence seeks to win friendship and understanding.

-the end result is a focus of community and reconciliation. In his words, the end result is the creation of a “Beloved Community”

3. Nonviolence seeks to defeat injustice, not people. 

-even evil-doers are victims.

4. Nonviolence holds that voluntary suffering can educate and transform.

-nonviolence willingly accepts consequences of acting on injustices.

-nonviolence accepts suffering without retaliation yet will never inflict violence

-this is to show that suffering is redemptive and transformative and has the power to convert the enemy if all else fails.

5. Nonviolence chooses love over hate.

-nonviolent love is active not passive but does not sink to the level of the enemy.

-love for the enemy is a demonstration of loving oneself and demonstrates interrelationships.

6. Nonviolence believes that the universe is on the side of justice. 

-those who practice nonviolence believes wholeheartedly and wholesomely that justice will always prevail.

When the principles of nonviolence are established, the steps that Martin Luther King Jr. created can be taken place-note he preached these principles to not be easy and in order to have success within it each principle must be fully understood and meditated within oneself.

His steps are the following:

1. Gather information: learn absolutely everything to conquer every loophole.

2. Educate others: armed with knowledge, it is your duty to speak to others in a civil manner and include everyone who will be affected.

3. Remain Committed: accept the challenges, accept the obstacles. Change is not easy but when you accept the difficulties you agree to encourage and inspire others in the journey.

4. Negotiate Peacefully: all parties must be understood, use humor, grace and intelligence to lead to solutions that benefit the all.

5. Take Action Peacefully: When negotiation fails, results are not produced, or if the problem is broader-action must be taken peacefully to accomplish peaceful results. When evil is the injustice, peace must be the action.

6. Reconcile: Keep all action, never retract on what has been accomplished.

We are doing this for us, for our ancestors, for our future generations. We are just that-a WE. There is no “us vs. them” there is no separation of “you and I” we are a WE and it takes US to make a difference for the good of all peoples. We are earthlings first, we are humans first. We are facing a great conflict and it is up to the PEOPLE to recognize and create the unity we lack.

“The opposite of war is not peace, it’s creation,” (Rent the Musical, 1994). Everyone has their own ideas of how peace is accomplished. Everyone has their own ideas of what peace is. However, why do we fight in war? To accomplish these opposing ideals of peace. Peace is created, peace is not won. 

Intermittent Fasting

Intermittent fasting can be extremely helpful and full of benefits if you are doing it correctly and with the right intentions.

You’re probably thinking how can you be incorrectly avoiding food?

It seems pretty straight forward from the outside looking in which is accurate for the most part but there’s also a small window of mistakes that can be made. For one, starving yourself all day is not what intermittent fasting is about, it is about allowing your body to cycle between periods of eating and not eating.

Some people practice the 16:8 rule which is 16 hours fasting with an 8 hour eating window while others practice a 24 hours fast once or twice a week.

The most important thing to remember when trying IF is to listen to your body!

I absolutely love practicing intermittent fasting throughout the week because I have found the best equation that benefits me while not being absolutely ravenous throughout the day. I have tried the whole 24 hours fasts sporadically but I have found that personally it’s not something I can do often and that’s okay! I work early mornings and notice that I am not hungry until around lunch time so I typically have a lot of water and a few cups of coffee to get me through the first half of my work day. It’s important not to complicate IF and make it this big event that you’re constantly thinking about. It should be the complete opposite, a way to let your body enhance all of its functions naturally and obtain benefits.

Intermittent Fasting has been around throughout human evolution and is known to carry benefits for your brain, body, and even improve life longevity. In society nowadays with all the food commercials, advertisements, restaurants, take out, and delivery services, we are CONSTANTLY eating.

I have found that being mindful and listening to hunger and fullness cues has been extremely helpful and keeps me on track. Why is it so hard to eat when you're hungry and stop when you’re full??? Having that eating window allows you to have two or three larger meals to keep you full and reduce snacking and cravings, or at least that is what I have found.

I can’t stress enough how important it is to acknowledge that we are all different which means our eating patterns, habits, and amounts are not the same. My advice is to start small so for Intermittent fasting that could mean practicing it twice a week to ease into it and work your way to however many days you think is maintainable and beneficial. 

I am still learning new things about nutrition every single day and I am lucky enough to have a job that allows me to do so. Please feel free to reach out to me for any tips or information you may need or a crew member at any of our cafes that can lead you in the right direction. 

Email: live@fitbarcafe.com

Instagram: @fitbarcafe

App: Fit Bar Superfood Cafe

Website: fitbarcafe.com

Coach Liv, Pn1

Juneteenth

Juneteeth should be recognized and celebrated in every way that we can think and by every one that we can think of. Fit Bar is recognizing this day of freedom by creating a movement, BE THE CHANGE! Not only are we spreading awareness but we are speaking up for those who are unable, for those who will never be recognized, and for those who deserve to be heard. Our #bethechange5k is a virtual movement that welcomes everyone to represent our vision and is so much more than just miles. Whether you walk, run, crawl, swim, bike or anything else, you are bringing awareness to something that matters tremendously. Our actions may stand out today more than others but we will continue to use our voices to spread awareness every single day. 

Join us on this beautiful day to make a difference whether that’s participating in our virtual 5k or a donation on behalf of Black Lives Matter ♥