A Sacred Lunch Break

Have you ever thought of using your lunch break as your sacred time?  I’m confident you’re longing for it by the time your lunch break arrives, so use that hour out of your day as a source of rejuvenation.

Pack yourself a healthy lunch, listen to an uplifting audiobook or podcast, journal, take a walk around your office building, or call a loved one.  Use that hour a day to recharge and come back to work fresh and filled.

What do you currently do on your lunch break?

How do you feel once it’s over and you return back to work?

Don’t Wait For The Gym

Have you ever stared at your gym membership and wondered when on earth you’d use it again?  The days seem to slip through your fingers, and it’s been too long since you’ve hit the gym?

You aren’t the only one.  There are exercises you can do at home to hold you over until your next gym visit, and I wanted to share one of my favorite moves with you today.

The Chair Squat.

Start with a chair behind you.

With your feet hip-width apart, lower yourself like you’re going to sit in the chair behind you.

Don’t actually make contact with the chair.

Slowly stand back up into standing position.

Repeat 10x.

 

Your Health Bank Account

Have you ever thought of your health as a bank account?

This thought process brought so much insight to me, so I wanted to share it with you.  Think of each decision you make either being a deposit or a withdrawal from your “health bank account.”

Powerful, right?  Of course, don’t obsess over this, but try to incorporate this method of thinking into your life as much as possible.  Our small daily decisions are what adds up to our overall health, so it makes perfect sense to look at each of these decisions we make with a positive or negative effect.

Do you make more deposits or withdrawals?

Ways to Boost Metabolism

Metabolism — we all want to have a strong and quick one, but it takes some work to achieve a healthy metabolism.  It’s affected by what we eat, how we sleep, our hormones, exercise, and many other aspects of our overall wellbeing.

In fact, some specific foods can help boost your metabolism.

Keep the following foods on your plate: avocado, spinach, green tea, coconut oil, and almonds.  These only name a few, but the options listed here are versatile foods that can easily be added to almost any meal.

If you’re in need of a new workout routine, do some research on HIIT workouts that may fit your desires.  These exercises can be done just about anywhere, making them incredibly feasible for fitting into anyone’s schedule.

There are a slew of things you can do to boost your metabolism, but starting with these small changes can start you down a long-term path to a healthy metabolism.

What HIIT workout is your favorite?

Favorite Health Apps to Achieve Your Goals From Your Phone

It’s incredible to me that less than about decade ago, our phones were merely used to call our friends and family. Now, you can do absolutely anything on it, and it’s become our very own personal assistant. We panic when we go to reach for the phone and it’s not where we left it last, and we wouldn’t dare leave it at home when we jet out to run errands. It’s a part of our lives now — and a huge part, at that. I like to take advantage of all that’s available and make my phone work to my benefit as much as possible. One of the ways I do this is by having several useful health apps on my phone that help me in various ways stay on track, no matter where I am. I wanted to share with you some of my clients’ favorites, in case they could help you, too!

FitRadio: Having a good playlist to motivate you through your workout is incredibly effective, helping the time go by faster and upping your energy. Download FitRadio and find the perfect station for you!

Couch to 5K: If you shy away from running because you feel like it’s been too long and you’re rusty, or simply not good at it, try downloading Couch to 5K. This free app helps you ease into running using a manageable approach, getting you from zero to 5k in about three months.

Happify: There’s not one of us that couldn’t use some help with our emotional wellbeing – we fluctuate day to day, and it’s something we need to be incredibly mindful of. This app was developed by positive psychology experts and is a beautiful tool in taking control of your emotional wellbeing.

PocketYoga: For those busy weeks where you can’t sneak away to a yoga class, the PocketYoga app is the perfect companion. Fit in a yoga class no matter where you are.

Charity Miles: This app is an amazing way to raise money for a charity of your choice as you also work towards your health goals. I think this is a fantastic motivation tool.

Are there any health apps you use and love that I didn’t list here? Drop them in the comments below, I’m always looking for new apps that will help make my life and my clients’ lives healthier, easier and more enjoyable!

The new year brings resolutions to finally go to the gym regularly and to get your health in order.  It’s no surprise to you to hear that the vast majority of those resolutions are dropped by spring (or even late January, early February!) — but why?

I truly believe it is planning.  It’s the exact reason why my exercise routine goes dormant, and it’s probably why yours does too.  It’s tough to change our habits and routines, and most of all, it’s hard to fit one more thing into our schedule.  Don’t you agree?

That’s the thing.  If it’s not on your schedule, it’s not going to get done.  Do you have your exercise, whether it be walking, jogging, yoga, dance, a workout at the gym — is it on your schedule?  Is there a time for it, where you know that time is carved out?

If not, fit it into your schedule this week.  Make it achievable — if you’re slammed at work this week, write in a 15-minute walk on your lunch break.  Don’t give up altogether because you don’t have an hour and a half to hit the gym.  Good luck!

What’s your favorite type of exercise?

Do you love yoga, Pilates, running, walking, swimming?

Have you found an exercise you don’t dread doing, and that you actually enjoy?

My favorite form of exercise is:  running.  I love cycling and yoga too 🙂

When I finally realized I didn’t have to do all the other kinds I dreaded, I stopped making excuses and actually looked forward to my exercise time.  Eliminating the exercise types you don’t enjoy and focusing on the ones you love shifts your perspective of working out altogether.

There are so many options to choose from, you are bound to like at least a few.  It’s perfectly okay if you aren’t a cross-country runner, or you just haven’t gotten into yoga like everyone else has.

My least favorite type of exercise is: lifting weights in the gym.

Finding what works for you is as simple as trial and error.

Which exercises have you tried that just absolutely aren’t for you?

What is your biggest goal for 2018?

Are you finally going to train for that 5k you’ve had your eye on?

Do you finally want to finish renovating your basement?

Do you hope to take a class to learn something new?

What is it?  What do you hope to achieve in 2018?

Leave a comment below and let me know.

I can’t wait to read each of your goals!

My top 3 goals for 2018 are:

  1.  Running my first marathon
  2.  Decluttering my home
  3.  Completing the Horrible Hundred bike ride

Remember, goals are inspiring and wonderful to have, but if you don’t have a plan to implement them – you may end up a statistic that sputters out by the end of January.  So not only do I want you to dream up your goals for 2018, be sure you think of ways to make these goals manageable and sustainable… so that you can achieve success and reach your goals this time around.  Best of luck!

The sun goes down before 6 pm, it’s cold and grey, and it can really mess up our groove.  Does this happen to you, too?

This is a huge reason New Year Resolutions are so popular.  It can be quite difficult during the coldest months when we naturally go into hibernation mode.  The Winter Blues are very real, and chances are you’ve dealt with them yourself.

Instead of letting the blues get you this year, try these tips to stay on top of them until the sun comes back out this Spring.

  • Find some sort of exercise.  Even if it’s a stroll around your apartment building or a 10-minute workout on YouTube.  Keeping your endorphins happy a few times a week will help with the slump.
  • Find a way to give back.  Helping people in need is a heart-swelling opportunity to shift our perspective and do something great with our time.
  • Be mindful of the season.  If you know you get the blues this time of year, make decisions with that in mind so that you can set yourself up for success.

What have you noticed that helps you crawl out of the winter blues slump?  Let me know in the comments below.

Why You Should Stop Setting Goals to Achieve Them

The end of the year is only weeks away, and just about everyone you know (including yourself!) probably already has a list full of resolutions. That list is typically made with loads of ambition and a spirit of positivity — but as you know, the statistics aren’t great for following through with resolutions.

Instead of making a list of wishful thinking this year, start your new year off on a strong foot by doing it a little different this time.

Goal setting can be overwhelming & quite honestly, it feels like a punishment. This is a huge reason why it doesn’t pan out for most people.  On the other hand, lack of practical steps and planning is another reason we just never get started.

One of my 2018 goals is to run my first marathon.  I’ve already started created my training plan – it’s a modified version of Jeff Galloway’s plan.  I know what workouts I’ll be doing on what days.  I’ve also allowed myself some rest days.  Colds, injuries, and life will happen.  I’ll be able to take time off and still complete my goal of completing the Tomoka Marathon.

This year, look at your goals with these in mind:

Make an “I would love to” list. This feels less stressful and restricting than a “to DO list, ” and it is more enjoyable. With each bullet point, you write on your “I would love to accomplish” list — then break down the steps it would take to accomplish it.

For example: if you need to lose 40 pounds, that could feel a million miles away. Break it down into 5-pound increments, until you reach your 40.

Celebrate each increment. It will keep you going and hopeful!

Don’t overdo it. If you start off with a list a mile long, you’ll be less likely even to get started. Don’t overwhelm yourself right off the bat.

Reward yourself along the way. Don’t be so hard on yourself, as I’m sure you tend to do — we all do the same. We’re our own worst critic, so be mindful of that and be kind to yourself in the new year. You deserve it, and you’ll be much more likely to keep moving forward.

What are your goals for 2018?