Healthy Mind + Body

Weekly Goals #2

20190203_130709346_iOSAlthough many of us (myself including) suffer from the “Sunday Scaries”, it’s not an excuse to lay around in bed, wasting away your precious energy on whatever it is that Monady may hold.

Over the last month I have been setting myself up for success by creating “SMART” weekly goals:

Specific: state exactly what you plan to do

Measurable: provide a way to quantify/evaluate your progress

Achievable: make these realistic and within your abilities

Relevant: set a goal that makes sense within your current goals, scope of practice, ambitions

Time-bound: state when this will be completed–deadlines!!

Silly goal: “I want to lose weight” This sets you up for failure because you literally have NO plan of action set behind these words. When? What’s the deadline? What are the specifics?

SMART goal: “By the end of March, I will have lost at least 3 pounds of body fat” This is a specific, time-oriented goal. You know what you want and when you want to have it completed by.

Although I’ve been a planner and list maker my entire life, I too suffer from the “I’ll get to that later” syndrome, and end up putting it off for months. By creating 2-4 SMART weekly goals, I’m allowing myself to “get to it later” but also providing myself a doable deadline.

How did last week’s goals go over?

  1. Update my FedLoan account for the 2019 year: Got this acccomplished right away on Monday. This is something that literally takes 5 minutes max, but is one of those “it’s so easy I’ll get to it later” situations. DONE!
  2. Donate my clothes: I’ve had these clothes bagged up for about 7 months in the corner of my living room. Knowing I was going to walk right past the donation bin on my way to the store, I brought them with me and completed this on Wednesday. DONE!
  3. Complete 2 chapters of my Ex Phys book: I am working towards my C-EP certification (more on that later), so I’m making realistic goals of how many chapters to get to each week. So far, I completed one….but hey, there’s still daylight to finish the second chapter. (almost) DONE!

Let’s see what this week’s goals consist of. These ones will be listed in a more SMART fashion:

  1. By Sunday of next week, I will have ran a minimum of 20 miles at a 9:50 pace or below.
  2. By Sunday of next week, I will have read 2 more chapters from my Ex Phys book.
  3. By Sunday of next week, I will have gotten my car washed/vaccuumed (thank you unnecessary snow days for making my car disgusting…)
  4. By Sunday of next week, I will have cleaned out my entire kitchen of any unused food/baking supplies/plateware that I have not used within the last 3+ months (I have so many unnecessary containers, pots/pans/shaker bottles that take up wayyyy too much room–they all need to GO!)

What are your weekly goals? 

Healthy Mind + Body

10 things my parents taught me by age 21

20160430_132216630_iOSGoing to college wasn’t a choice for me: it was mandatory for me to succeed in my goals.

Going to a college six hours away from home? Now THAT was a choice.

Leaving my family was a choice. Keeping in touch or choosing to pick up the phone or even answer their messages was a choice. Staying close was a choice.

Growing up, I lucked out. I grew up in a family that sheltered me, guided me, cared for me, fed me, yelled and punished me when necessary but celebrated me when it was necessary as well. Disagreements arose and frustration occurred often between my parents and I, but so did jokes, laughter, and family outings.

I remember in 2012 my parents dropped me off to college with my roommate and boyfriend at the time and all I could say was “Ok bye, see ya, leave…NOW!” And was off doing my own thing. Sure, my family and I were close, but it wasn’t to where I planned to call them every day or check in weekly. Homesickness seemed non-existent to me. Seeing them only twice a year at Christmas and my birthday in June didn’t seem as though it would pose a problem.

Throw in a heartbreak that I never thought would happen, 40 + hour workweeks while attending an honors college, and the depressive thoughts that could prevent anyone from leaving his/her bed and you change your mindset real quick.

Looking back at that, I’ve been out on my own for nearly four years and my relationship with my parents has changed for the better. No, I don’t call them everyday and update them on my every move, but maybe once a week or so I’ll let them know I’m still alive. I’ll fill them in the latest date I’ve been on, talk to my dad about the latest workout I’ve been trying or maybe some new ways to alter my diet, and maybe even post on their face book and actually acknowledging their existence Winking smile 

 

So Sue and Luke, this post is a shout out to you guys. Here are the top ten things you both have taught me that I’ve realized at age 21.

 

10. Don’t underestimate yourself:

The hundreds and hundreds of times I’ve applied and been accepted into programs, leadership groups, awards, and scholarships still blows my mind. My self esteem and confidence has always been on the low side, but you taught me to believe in myself.

9. Pick up your things and put them back where they belong

Dad, remember that time you threw my baby doll’s ballet slipper in the trash because I didn’t pick it up when I was done with it?  I cried (and I’m still not over it!) Now I’m 21 and I’m not over the fact that my friends, room mates, partners, and co-workers cannot simply use something and put it back where it belongs instead of leaving it lye around the area. Thanks for making me development this trait!!

8. Don’t fear change

Moving nearly every year gave me the opportunity to learn from new environments and make friends with new faces. I’ve learned that pursuing new career paths and taking up new and unfamiliar opportunities can get me further in life than I believed it ever could.

7. You are beautiful

Beauty is more than the physical traits of a person. It’s their mannerisms and quirks; their personality traits. My parents made sure I knew that I was beautiful whether I believed it or not.

6. Watch what you say and who you say it to

Every time I vented or gossiped about a certain girl/boy growing up, my mother remembered every detail of it. Years later when I would bring him/her up, she could remember the previous stories I told about that person. So watch what you say about someone and who  you say it to—once it is out there, there’s no getting it back.

5. Never discourage someone’s likes, dislikes. If anything, encourage it

My mother never turned her head when I told her I wanted to dye my hair. From black hair, to red hair, to black tips, maroon tips, blue streaks, she was there when I wanted these things done. She encouraged my all black wardrobe growing up and would even find clothes to add to the collection. My dad came with me to get my lip pierced although he thought it was the farthest thing from a good idea. All of my likes and interests never aligned with my parents, but they never once told me how “wrong” it was to feel a certain way about things. Now I live everyday listening to people’s perspective and interests and finding and enjoying why they feel certain ways. I’ve learned to be accepting and encouraging because of my parents.

4. Work first, play later

This is NOT the case for everyone, but I hope my future children develop this mindset. Jumping off the bus in elementary school, I would come home and immediately empty out my purple Winnie the Pooh backpack and begin my homework before I even THOUGHT about knocking on our next door neighbor Sara’s house to see if she wanted to play outside on the swing set. fifteen years later and I still have that mindset—do all my homework, email all my clients, prep all my meals BEFORE I even think about going on pinterest and getting lost in a world of recipes for an hour (or four…hehe)

3. Always wear your seatbelt

Every time someone comes in my car, whether they are significantly younger or older, or whether I get in THEIR car, I always make sure the seatbelts are on…even if we’re just going from one parking spot to the next. Growing up with a police officer father will really engrain things in your mind. other similar ideals include: do not drink and drive, do not get in a car with someone who has been drinking, always wear your helmet (even when you’re a 21 year old biking to class…) and never talk to strangers (unless you’re in a grocery store helping them choose the best type of cheese or BBQ sauce)

2. Your true love may be someone who is your complete opposite

Everyday I wonder how in the world my parents ended up together. A ginger and a brunette…an overall health and fitness enthused man and a “I’ll eat what i like” perspective woman…a short tempered and “one hour early is late” mindset filled man with a relaxed tempered “5 minutes early is good enough” woman…where are the similarities? I’m only 21, but I’ve spend countless times X’ing out people who had no similarities to me, or who fell into my mold of the ‘mohawk –tattooed-fitness enthused alpha male that chances are I passed up several people that could have treated me way better than I have ever been treated previously. with that being said I also learned to let love find you, and not push for something that isn’t there anymore.

1.  Try your best in all that you do

Perfectionism can really mess with your mindset, but after hearing my father constantly tell me that as long as I try my best, that’s all that matters, I’m slowly becoming more accepting of that thought. Sure, I’m still hard on myself when I don’t get the highest grade, or get the award or whatever it is that I am aiming for, but as long as I learn from my mistakes and try my hardest, that’s all I can really ask of myself.

Healthy Mind + Body

Mondays: How to Deal With Them

Monday written in letter beads and a coffee cup on table

 

 

20160425_134251319_iOSOf all of the days of the week, Mondays are notoriously known for being the most dreaded one. The majority of people have the weekends off to relax, unwind, and essentially do more “fun” things instead of “work things”. As sunday winds down though, we are all struck with the fear of the returning Monday. My question though is why.

Why is it of all days, Mondays are the worse? Why not Tuesday? or Thursday?

Many people find it harder to wake up on Mondays than all other days.

I’ve compiled some things that I personally do that really help prevent and ward off the Monday Strugglebus!

1. Wake up at the same time everyday (or close to it):

Yes…I know…waking up early on the weekends if you don’t have to is never fun,but your body will thank you. Studies have shown that waking up at a similar time everyday has been beneficial for health. By keeping yourself on a set schedule, you won’t have that “I can’t sleep in tomorrow” mindset because you’ll be on the same sleep pattern all week.

2. Setting aside “me time”

This goes for ANY and EVERY day of the week: I find me time SOOO important, mentally and physically. Although many people aren’t considered a morning person (my room mate being one of them hehe Winking smile ) Finding time for yourself before you have to get in the work mindset is so important. For me, I go to the gym in the AM and enjoy my cardio: that’s the time where all my good thoughts and ideas come in. I let my brain wander to what I need to do for the day, who I need to email, what clients need to be seen, what I’ll make for dinner, etc. I follow that up with some coffee, a post workout meal, and a few minutes of instagram and pinterest Smile . and THEN I get my day started.

3. Prepping the night before:

This also goes for ANY and EVERY day of the week, but Mondays especially. I always get my clothes out, keys laid out, lunch packed, breakfast pre-prepped (as in dry oats measured and placed in a bowl, coffee all ready to be brewed, etc), so my mornings can go nice and smoothly.

4. Make a Monday Playlist:

So this may sound silly, but it works! I usually listen to music as I’m showering, getting dressed, or making breakfast (or all of the above!).Making a playlist that gets YOU pumped and excited and in a good mood is a great way to ward off any negative vibes that could be brewing early in the AM. Somedays I’m really feeling the mellow acoustic tunes, like Jack Johnson, but when I really need a pick me up I tune into Spotify’s “Hit Rewind” playlist and start to jam out. It’s also great to play in the car if you have a long commute.

5.  Making a to-do list the night before:

Set aside time on Sunday to plan out all of the tasks you want and need to get done. Prioritize them however you ‘d like. For me, I make a list of the things I need to do followed by the tasks that I would love to do if I have time. I break it down by times and time allotments. Having it written and laid out the night before helps you when the morning comes

6. Enjoying a “cheat” meal on the weekends versus an entire “cheat” weekend:

I’m not a fan of the word cheat because I believe in everything in moderation for the average American, but many people choose to eat a healthy diet throughout the week and splurge/go hard on the unhealthy food during the weekends. NO NO NO! Having this all-or-nothing attitude during the week and over-indulging on the weekends can make you feel fatigued, bloated, tired, and crampy on Monday. By enjoy a “cheat” meal on the weekends is perfectly fine, but be mindful and be sure to have some healthy snacks and meals on hand as well.

7. Plan something fun and exciting for Monday:

Many people dread waking up on Mondays due to several reason, work and school being the two most popular. But who would dread waking up for a coffee date with a friend? Or knowing they have dinner plans with their best friends? Or even a date to the newest movie? Having something to look forward to on a Monday can make them seem a little less dreary. For me, my plans today consist of work followed by a bike ride and park trip!

How do you make your Mondays easier??

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Motivation Monday: How to become a productive morning person

20160229_122936000_iOSMondays: One of the most dreaded days of the week. How can we go from enjoying a weekend to hating our lives with the sound of one word: Monday.  a LOT of people ask me how I’m  so chipper in the morning, or how I can even get my butt to the gym in the mornings on a Monday. Sometimes I never really even realize that I act that way, so I’ve decided to compile a few of my own tips on how I personally manage to get up, get going, and get productive!

 

  1. Going to sleep early: everyone makes fun of me for being a 21 year old with a “bed time” but once 8:30pm hits on a sunday I’m usually throwing on my PJs and getting ready to ease into sleep. Although many studies find that using electronics can zap your ability to sleep, I used the last hour of night curled up in bed to scroll through pinterest or my kindle. It’s a nice, unwinding ritual I have. Getting to sleep early definitely helps you wake up earlier.
  2. Setting music as my alarm: Nothing better than waking up to an upbeat alarm versus that obnoxious wailing sound of beeping! I keep my phone on my nightstand and around 3:30-4am it’ll go off with some pumped up alarm. Hoodie Allen woke me up this morning but occasionally T Swift or Justin Beiber makes a guest appearance.
  3. Making a to-do list the night before: Knowing what you desperately haveeeee to get done for the day instead of waking up thinking: oh sh*t, what was I supposed to do today? Makes my morning so much easier. I usually use the note app on my phone to jot things down, but a pen and paper works well too.
  4. Having my coffee and pre-workout prepped, oats ready, and gym bag packed: Waking up and grabbing my pre workout from the fridge already portioned out thanks to the Jay Cutler shaker bottle I got from GNC (for free!) makes my morning easier. I usually do my AM workouts fasted, so waking up, grabbing my gym bag, chugging my pre workout and heading out the door is simple. When I come home, my oats are already measured out (I do this the nigh before) and my coffee is prepared waiting for me to click brew. Making mornings easier by prepping is my key to having a successful morning
  5. Exercise! I cannot tell you how many times I decided to workout after I get home from my 7am-4pm job and just have my day ruined! Putting off my usual 1.5-2 hour gym day to after work eats into my relaxation time at night. By doing it in the morning, I have the ability to come home from work, relax, unwind, and get some to-do tasks out of the way.

Those are all my personal ways to have a successful Monday, what are some of yours??

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August 4: Motivation Monday

20140803_102131054_iOSI woke up this morning to my Nike Sports GPS watch and said “no no no! I need more sleep!”. Leaned over to my side table, popped my pre workout pills in my mouth and hustled over splash water on my face and get my coffee brewing. For some reason I just did not want to get up and get my day started, but thank god I did! I kille my HIIT workout at the gym and felt so bubbly on my car ride home that I was singing and dancing in the driver seat. Luckily it wasn’t even 7am so no one was on the road, or outside mowing their lawn staring at me as I drove by Smile What I learned from this weekend is that no matter the weather—snow, rain, sunshine—go for a run! I ran a few miles in the pouring rain and it felt so good, I nearly felt powerful after that short run. I loved using my Nike GPS watch the rain because of the fact that it’s water resistant (note: resistant, not waterproof. aka don’t go swimming with it!). Some of the great things I love about this product:

-Water resistant

– tracks distance

-tracks pace

-tracks heart rate (if you buy the special heart rate monitor to go with it)

-GPS tracking (accurate! plug your watch in the computer and it uploads all your data and routes)

-stop watch (especially good for when you want to time your planks of course)

-alarm clock/regular clock

-tracks calories burned

I wish it counted my daily steps, but hey I’m not complaining. Definitely recommend this watch!

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Polished off a bowl of strawberry greek yogurt, bananas, and mixed berries for my post- workout snack and debating on what I want to snack on next. Have to be careful this morning because of my dreaded dentist appointment Disappointed smile I’ll pray for no cavities and no fillings!

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Motivation Monday 7/21

20140721-103744-38264672.jpgGet up and going everyone! don’t let a single Monday get in your way! By getting up and getting your day started right, you’re bound to make healthier decisions throughout the day. Maybe you can’t wake up at 5 am everyday, but aim for 6 or 7am, there’s no better feeling than finishing a workout and having the rest of the day to be productive. Don’t let a single person, or Monday, get in your way of achieving your goals!

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post workouts and protein filled breakfast!

20140710-084835-31715812.jpgStarted my day off with a great 2 mile run and some strength training! I forgot about my free packet of BCAA’s (the purple package shown) that bodybuilding.com sent me with my workout supplements! I was also sent a pre workout supplement in the red package but I have yet to try it, too afraid to mix it with my current supplements. I mixed this fruit punch flavored baby after my workout with about 8 oz of water and sucked it down. I really loved the flavor of this powder; it could be used as a pre or post workout but I used it post workout, definitely recommend it!

20140710-084754-31674848.jpgShowered and made myself a spinach and pepper egg white omelette and a kale-berry banana smoothie with Designer Whey protein powder! delicious! Roughly 30 grams of protein? I’ll definitely take it. I’m actually full and think I’ll be held over until lunch 🙂 I have a full day ahead of me of whatever I please,
minus my 4-10pm shift. Hopefully I can be productive and keep my day in a positive light!

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Morning motivation!

20140709-095108-35468434.jpgWoke up and was able to get ready right away and make it over to the gym. Had so much energy that I nearly lost track of time! Had to rush and shower and eat some breakfast done before work at 830, but I whipped up my kale protein berry smoothie and some cottage cheese with berries.

20140709-095230-35550533.jpgLast night before work I cut up a whole bunch of magazines and pasted them on a poster board. I love getting crafty and artsy (my mom probably remembers me making a huge mess with the paints and glue on the table growing up) so this was a perfect mix of my love of fitness and art! Anything you could possibly relate to fitness and motivation in the magazines (words, phrases,
photos, food) I found and simply glued to the board. I’m thinking of finding a cheap frame and making it look presentable. Now time to sit back, relax, and write some some new recipes while I work as a pool attendant.

20140709-095403-35643466.jpg Can you tell it’s a little chilly today? No one is here right now! Never let “hump day” get your motivation down! Enjoy your mornings everyone 🙂