Motivation Monday:  Celebrate All Your Successes!

Motivation Monday: Celebrate All Your Successes!

  Become a subscriber to Motivation Monday, click here Celebrate All Your Successes Do you recognize & celebrate your successes? Often times you overlook the great things you are doing in life.  It seems your failures become more apparent and dwelled on. Do you see your successes? Do you recognize your achievements? Do you take a moment to congratulate yourself? Stand up & Cheer The next time you do something cool or 'right' or that puts a smile on your face, be ready to let out a whoop! because..... you added 5 more lbs to your leg press or upped your resistance on the treadmill you fit in your 'old clothes' by paying more attention to your nutrition and putting in the time to walk every day for a half hour you finished a major project - like your first book you're raising/have raised great kids you gave yourself a raise you've made up your mind to hire a coach & get the support you...
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5 Tips for a Healthier Heart

5 Tips for a healthier Heart February:  American Heart Month Tip 1:  Give up smoking!  I know, it's a tough one.  It is one of the few alterable risk factors and a great way to improve your lifestyle.  Get some support, make a decision, and do it. Tip 2:  Walk more.  EVERYWHERE.  Take the stairs, park farther away, take a walk during your break - every step counts! Tip 3:  Eat less crap.  You heard me - clean up your meals and cut out the crap - the fast food, sweets, soda, etc.  You'll thank me when you make it to 75 :) Tip 4:  Get to the gym.  Strength training is a key factor in having a healthy heart.  Get in 2-4 good weight workouts per week. Tip 5:  Let it go.  That's right...  when your co-worker says or does something really stupid or you get caught off in traffic - let it go.  It isn't worth the stress you are putting on your heart! Fit...
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Day 15: Amp up your Cardio

Day 15:  Amp up your Cardio A loose definition of cardio is, 'continuous movement of the large muscles of the body with a constant supply of oxygen.' Let's cover the basics to make sure you are getting the most from your cardio session to achieve your weight loss and conditioning goals.  First up is frequency.  How many times are you getting in your cardio per week?  I hope your answer was 3-5!  That is the standard.  If you are a beginner, aim for 2-3 and work up to 4-5.  If you are experienced, make sure you are giving your body a break and not exceeding 5-6 sessions/wk. How long are these sessions?  Duration should be 20-40 minutes for the average person.  Again, a beginner level is 20-30 min, maybe even as few as 10 min if you aren't used to being on equipment.  Generally, the easiest form of cardio for most people is walking.  Even an 'out of shape' person should be able...
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Day 4: Strength in Journaling

Day 4 - Step into your goals and start a journal The power of the written word - welcome it!  What a great way to work out your thoughts and feelings while you discover a new aspect of yourself with your goal.  Capture your thoughts, emotions and actions daily to help imprint your goals and make them more solid for yourself. You will keep your momentum going and further clarify your goals.  Through your writing, you  will most likely get more clarity when you take a moment to sit down and reflect on what you've done so far.  It may help to 'tweak' your words, image or desires. Being able to write about your progress is a powerful aspect of achieving your goals. You don't have to be a great writer - just be able to reflect on your inspirations, motivations, excitement about reaching your goals.  What will it mean to you on Jan 31 to see the previous week's entries and...
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