New Year Resolutions: The Ultimate Goal To Reaching Your Potential

I have a confession to make…I’m not making New Year’s goals for 2017.  I guess that’s not entirely accurate, I do have one goal and that is to do absolutely NOTHING!  I am going to be the best- don’t do a damn thing nothinger ever—for at least 30 min or hour every day;)

I’m that person that loves planners and making to-do lists for everything so not ‘goal setting’ in a traditional sense is driving me a bit bonkers.  Not to mention, the actual practice of doing nothing is difficult.

webdscf0592When I begin my ‘do nothing time’ my thoughts bombard me with all the things I could be doing, ie. folding the laundry, organizing work notes, hemming the curtains, searching the web for bootcamp ideas…and on and on the chatter goes.  I acknowledge those thoughts and tell myself, ‘you have permission.’

Rewards Of Doing Nothing

Creativity:  When the mind is given permission to wander and shift down it has this uncanny ability to get us unstuck.  Try it!  If a problem has you stumped, take a mental break and notice the difference when you return.

Productivity:  According to Scientific American, “Downtime replenishes the brain’s stores of attention and motivation, encourages productivity and creativity, and is essential to both achieve our highest levels of performance and simply form stable memories in everyday life.”

Authenticity:  It’s paradoxical how this do-nothing space is impactful.  It’s here that the heart and mind can align and there is a return to authenticity.  It’s like you remember that you are not all the things you do, you are so much more.

Idleness is not just a vacation, an indulgence or a vice; it is as indispensable to the brain as vitamin D is to the body, and deprived of it we suffer a mental affliction as disfiguring as rickets, essayist Tim Kreider wrote in The New York Times

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Connectivity:  Think about when you’ve been happiest with your life.  Is it during those moments when you’ve been racing and forceful to get things done? Or has it been those moments when you feel connected and present with your work and the people around you?

As you head into the New Year consider creating space in your day to relax.  Go for a walk, listen to some music or just space out:)  What you will find is the world will keep on spinning without you and you will return the better for it. Will you join me in my quest to be the to be the best-damn-do-nothinger in the new year?

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Skinny Peppermint Mocha

The other day my routine was changed and I can’t believe how it caused me to experience a series of missteps.  I won’t go into the details, but let’s just say my morning was a hot mess.  I stopped to get a coffee to help me regroup.  I made sure to lock all the doors because my husband had a talk with me the night before about that.  Wouldn’t you know it, I locked my keys in the car!

15193690_1115804685205782_4856398437908955152_nWhile I waited on my hubby to come to my rescue with a spare key, I decided to try a skinny peppermint mocha. It just sounded so good to me and it did not disappoint!  I’m now hooked and ever since last week I’ve been experimenting to find an even healthier recipe to make at home.

As I sat with my skinny peppermint mocha and egg white sandwich, I decided that I was going to turn the day around!  Maybe the peppermint had a little something to do with it.  Peppermint has a calming effect on the body.  Actually there are few body, health, and mind issues that it cannot help.

Factoid: Peppermint is mentioned in Greek mythology where water nymph Mentha was transformed into an herb by Pluto who had fallen in love with her and wanted people to appreciate her for years to come.

All of this makes me feel even better about stumbling across my new Christmas indulgence:)  This recipe includes a skinny peppermint syrup that provides for several servings to have on hand for whenever your craving hits.  Your wallet and waistline will thank you!

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Ingredients for Skinny Chocolate Peppermint Syrup:

1 cup water
4 peppermint tea bags
1 cup sweetener (I used stevia)
1/4 cup dark cocoa powder
1/2 teaspoon peppermint extract

*Once it cools off pour in a jar or bottle and store in refrigerator

Instructions

  1. In a saucepan, heat a cup of water until it starts to a boil, then add the tea bags, cover and let steep for  5 minutes.
  2. Discard the tea bags and add the sweetener, cocoa powder and peppermint extract. Bring to a boil, and stir until everything dissolves.  Boil for a few minutes then remove from heat.

Ingredients for one Skinny Peppermint Mocha

2/3 cup dark roast coffee
2/3 cup unsweetened almond milk
3 tbsp skinny chocolate syrup
To prepare your mocha latte:

1. Brew coffee, I used the smallest cup setting on my Keurig (be sure to use a large coffee mug)
2. Heat milk until hot and pour in a blender: Blend for 30 seconds to 1 minute until mixture becomes frothy and foamy
3. Add chocolate peppermint syrup to coffee
4. Gently pour in the frothy milk

Tip: If you want to make a protein peppermint mocha add in 1-2 tbsp of your favorite protein powder.💪

4 Exercises to Target Your Lower Abs

You can keep your abs toned through the holidays with this in-home routine.  If you hate going out in the cold, then this routine will be perfect for you.

Tightening up those pesky lower abs is challenging.  Most of the exercises that target that region involve using the hip flexors, so if they are weak then you may not feel the movement.

Engaging the transverse abdominal muscles that will tighten up your core. To hit this area I’ve put together some unconventional exercises that all build upon a plank.

You will need:

  • 2 hand towels
  • mat
  • smooth surface
  • a rock solid focus

*Make sure you can master a standard plank hold before you progress to these exercises.

Plank Row

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Get into plank position with your towels under your feet.  (The naval is pulled toward the spine and your body is streamlined.) Push yourself back as far as you can while you are pressing into the towels.  Then pull your body back to the starting position.  It’s a small movement.  Keep your body tight and straight the entire time.  Perform 8-12 reps or go for 30 seconds.

Bear

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Get into a push up position with arms extended and hands under your shoulders.  Press down into your towels and pull your feet toward you.  Then, push back to the starting position.  This can also be done by bending your knees and pulling them toward your chest.  Perform 8-12 reps or go for 30+seconds.

Mountain Climber

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Holding the extended plank position, pull your right knee in toward your chest then press back while pulling your left leg in toward your chest.  Perform 16-20 reps (right & left leg is a full rep) or go for 30+ seconds.

Army Crawl

*video on Facebook page, click icon @ http://www.totalbodyandmind.net*

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Get into plank position and tighten up your abs and butt.  Crawl forward on your forearms until you hit the edge of your mat, then crawl back.  4-8 reps (one forward and back is a full rep).