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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How To Get Past Self-Doubt

e70ac32b65a192c48a868b98692ab651What if I told you that believing in yourself is a concern of God’s?   Humility is a virtue, but there is nothing honorable about walking around defeated and insecure.  Philippines 4:13 says, “I can do all things through Christ who strengthens me.”  How many times have we quoted this verse, but not really believed the words?

Self-doubt used to be a major factor in my life and continues to be in varying degrees, but I’m so much better these days.  I’m sure my being small , (one of my coaches used to call me half pint;), having a soft voice and being taught to be a good girl played a role in these insecurities.  God has been teaching me throughout my life that just because I might feel small that doesn’t mean I don’t have greatness inside of me.

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I believe we all have potential.  Romans 12:3 says He has dealt to every man the measure of faith.  The key is to expose yourself to people, challenges and opportunities that will draw out the greatness that is inside.

You can’t overcome what you can’t confront. TD Jakes

Steps to confront your fears and achieve your potential:

  • Notice the voices of self-doubt in your head.  The monsters inside your head aren’t so scary when you turn the lights on!  Understand that you might fail, people might judge you and they won’t always love you or your work.  That’s okay.  What’s important here is that YOU love YOU.
  • Do it afraid.  You don’t have to be perfect, that’s not what this is about.  It’s about you learning to believe in yourself.  It’s about who you become by confronting your fears and doubts.  Moses was one of the most insecure people in the Old Testament, but he was also one of the greatest leaders of all time.  One of the things that made him great was that he did things afraid.

In spite of his speech impediment, Moses stuttered his way to greatness!

  • Lean into the discomfort.   There will be opportunities presented to you that are not going to feel natural but YOU CAN push through.  When your mind screams no, let it have it’s temper tantrum, and just keep on pushing a bit beyond your comfort zones.

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Need Help Losing Weight & Achieving Your Goals?

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Do you want to lose weight, but struggle with motivation?

Have you tried diets in the past and are afraid of failing again?

Have you promised yourself to hit the gym more &  not followed through?

Need extra support, motivation and to feel that someone is on your side?

Are you a busy professional and need help making your health a priority?

I can help!!

As a Health Coach, it’s my area of expertise to help you reach your weight loss and fitness goals and be your ultimate support system for making healthy lifestyle changes that stick!

What makes health coaching different from any other diet program?

  • I focus on your whole life, not just diet and nutrition.  I understand how the emotional, physical, behavioral, nutritional and lifestyle factors are all needed to enhance overall health and well-being. This is what sets me apart from a dietician or nutrionist.
  • I don’t just give you a plan and leave you to figure it out on your own.  I journey beside you, helping you work through challenges and making behavior changes that will result in sustainable weight loss.
  • Macronutrients, Paleo, Organic, it can all be confusing.  I help navigate you through the overwhelming information on nutrition, diets and fitness to determine what works for YOU.  
  • You might know what to do, but applying that knowledge is another story.  Health coaching provides accountability to keep you on track.  By setting small goals and taking a realistic approach, you will make progress.

How does health coaching work?

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Health coaching is convenient. I work with clients from all over consulting on the phone, text and through email.

1st coaching consult:   I want to hear about your goals, what you want to achieve and together we develop an action plan along with small steps you can begin practicing in your daily life.

Weekly sessions: I do a check in at the beginning of the week to explore challenges, provide suggestions to resolve them and goal set.

I provide weekly review on your meals, activity suggestions and challenges.

I guide you on meal prep, reading food labels, and I share healthy recipes.

What training have I received?

I am a certified Health Coach with the NDP (National Diabetes Prevention Program)

I am also a certified Personal Trainer and Lifestyle Fitness Coach with NESTA (National Exercise & Sports Trainers Association)

I have personally overcome my own battle with weight, body image and food.  Read my story here: https://healthyjustice.wordpress.com/2015/05/17/my-story-from-overcoming-anorexia-to-finding-purpose/

How much does it cost?

$99/ month for full coaching package.

$50 one time consult with 1 week of coaching.

*I accept PayPal

Health coaching is a preventive care that’s an investment in your quality of life.

Health coaching is all about YOU! It gives you the accountability, inspiration and guidance you need to achieve goals that you can’t reach on your own.

 

Shift Out Of Boredom and Into Beast Mode

“Do one thing everyday that scares you.”  Eleanor Roosevelt

This quote is always in the back of mind, and this year I want to embody it more.  You see I’m a peacemaker type, so I’ve struggled for most of my life with being clear on my wants and being assertive.   It’s my focus this year to show up in my life in a more active and self-initiating way.

If you are bored and living on autopilot then this is an idea that could bring you that creative spark.  I’ve been exploring new fitness activities.  My normal workouts at the gym have gotten a bit stale so I’ve been wanting to shake things up a bit.

A couple of weeks ago I tried jiu jitsu, a type of martial art that focuses on grappling and ground fighting. I was curious so I thought I would try it out.  It was so strange being tossed and manipulated into an arm bar or neck hold, but I went along with it…for about 2+ hours!  LOL Have you ever went to another country and tried to speak the native language when you knew you were totally clueless?  Well, that’s exactly what grappling felt like to me.  But, I’m glad I put myself out there and tried something foreign to me!

This past weekend I got to take a concealed handgun course.  It was a scary and invigorating! The only gun I’d ever held or shot was a bebe gun that my fiance’ showed me how to use in our backyard.   Needless to say I was nervous just holding the various guns at the range, but by the end of the day I was firing away and enjoying myself! The course was 2 days and it was phenomenal.

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I’m getting one-on-one instruction from one of the instructors.  http://www.phobossolutions.com/about.html

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By the end of the day I was feeling good and empowered about the whole experience.

My next adventure is to scope out a krav maga.  I guess you can tell I have some pent up aggression. Seriously, you might be surprised that you do too especially if you are a pleaser and go with the flow.  It’s important to find an outlet to release this energy and learn to transform it into personal power.

What to do if you can’t find your passion?

  • Make a list of the things in your life that excite you.  Don’t edit yourself.  What kind of person would you be if you could?  What steps could you take today to become more like that person?  This week?  This year?  The Wisdom of the Enneagram 
  • Follow your curiosity, it is the real key to an interesting and creative life.  It doesn’t have to be major things like skydiving or traveling overseas.  It could be as simple as learning to garden or exploring new areas of your city.
  • Create a vision board.  This will give you clarity and inspiration as you free your mind and let your heart speak.  https://healthyjustice.wordpress.com/2016/01/03/create-a-vision-board/

Where will your curiosity lead you?  It already sounds exciting!

Create A Vision Board

I devoted some time before New Year’s Eve to work on goal setting for 2016, but it just felt so…well, boring and hard.  I decided to take on a different approach and make the process more fun and inspirational by creating a vision board.  The process of creating a vision board helped free up my mind and open up my heart to my real wants and desires.  If  you struggle with knowing what it is that you want, this is an exercise that will help bring you clarity.

What is a vision board?

A vision board is a collage of images of anything you desire in life.  It represents your dreams, goals and ideal life.

Do vision boards work?

Yes!  The powers involved in creating it of faith, visualization, focus of thought and expectation is what brings the magic.

Olympic athletes have been using it for decades to improve performance, and Psychology Today reported that the brain patterns activated when a weightlifter lifts heavy weights are also similarly activated when the lifter just imagined (visualized) lifting weights. *http://www.huffingtonpost.com/elizabeth-rider/the-scientific-reason-why_b_6392274.html

As a teenager I never knew of a vision board, but I always had a cork board in my bedroom where I would post pictures and words that spoke to my heart.  Many of those dreams became a reality and some of them manifested in a way that I didn’t expect.  For example, I had a photograph of children in Africa with the heading of ‘Ethiopia.’  I always thought I would do mission work there, and I did, but not in Ethiopia.  In 2007 I traveled to Cameroon, Africa and volunteered for 2 months.  I worked with orphans, took medicines to families suffering with HIV and helped Pastor Teh Francis start up his beautiful foundation, Goodness and Mercy Missions.  http://gmmafrica.org/index.php?option=com_content&view=article&id=21&Itemid=186

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This is one of several examples in my life, but there are many others that share stories of the positive outcomes of having a vision board.

What makes it work?

The act of getting into that space of possibility stirs up positive vibes.  This in turn activates the law of attraction.   Keep in mind that this visualization tool doesn’t mean all your dreams will come true, but it does keep you motivated to WORK for all those goals you want to accomplish.

Jack Canfield, the beloved originator of the Chicken Soup for the Soul series and success coach says,

Because your mind responds strongly to visual stimulation-by representing your goals with pictures and images-you will actually strengthen and stimulate your emotions…  and your emotions are the vibrational energy that activates the Law of Attraction.

How to create a vision board

MATERIALS:

  • Poster board, cork board, or a sketch pad
  • Magazines (my local library sets out old magazines free for the taking in the lobby)
  • Printed images  ie, if you want to travel do a google image search for “travel the world.”  Print the image that grabs you.
  • Scissors
  • Glue sticks, stick pins, or tape
  • Paper and pen
  • Sharpie or a markers (optional)
  • embellish with whatever your heart desires…
  • Or opt for doing a vision board on Pinterest or on your desktop.  Here is a link for a phone app http://jackcanfield.com/free-vision-board-app/

GETTING STARTED:

The major rule to creating a vision board is that there aren’t any rules.  There is no right or wrong way to do this.  The important thing is to just get started.

  1. I began by simply cutting out pictures and words that inspired and me.
  2. After I was satisfied with my collection of images and words I sorted them into categories.
  3. Next, I used stick pins and, sometimes tape, to post them on my board.
  4. I then edited and moved things around a bit.  I wrote positive affirmations above some of the images and words.
  5. Finally, I placed the vision board in the room where I have my morning devotions.  This ensures that I will look at it every day and practice visualizing my dreams.
  6. After creating my vision board I’ve been able to form more traditional goals with action steps.

That’s one of the big benefits of creating a vision board, it motivates you out of inertia to take action and work toward accomplishing your goals.

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I sorted my board into sections:  relationships, self development, spirituality, career, creative expression, and dream home desires -:)

On my vision board I have material things I want and the feelings I want to experience in myself and in my relationships.

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I’m sure that throughout the year that some of my goals and desires may shift and that’s why I prefer using tape and stick pins to allow flexibility to edit.

**Creating a vision board is something fun you can share with family and friends.  Here is a fun youtube video of a family making vision boards.  It’s adorable!  I can’t wait for my fiance’s grandkids to be old enough to do this with me:)  http://youtu.be/XVJqjMDgai8

So whether you set resolutions or not, creating a vision board is a fun way to stay focused on what you want in 2016!  Cheers to a bright and Happy New Year!

 

 

 

 

Fitness Plan For 2016

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If you have a New Year’s resolution to get back into shape or to become even more fit it’s important to have a plan.  I see so many people in the gym not working out effectively and then they give up because they don’t see results.  A plan would make all the difference because it brings focus and maximizes your time.  

I want you to stick with your resolutions and see positive results so I’ve put together a basic guideline for your workouts.  It’s simple and that is why it can be effective.

I’ve experienced best results with myself and clients who exercise 3-5 days a week with weights and cardio.  It really isn’t necessary for these sessions to go beyond an hour.

Once you master the routine for a solid 6-8 weeks, then add in some small changes.  

Step 1:  Create a weekly schedule  

  1. Decide what 3-5 days you will train on during the week.  

For example, Mon-Wed-Fri or Tue-Wed-Th.

     2.  Decide from the list below, which body parts you will focus on for each day.

  • Back
  • Chest
  • Legs
  • Shoulder
  • Biceps
  • Triceps
  • Abdominals

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Beginners:  Work all of the the body parts 2-3 days a week

Fill in the blank with the days you will schedule your total body workouts:

I will perform my total body workouts on _______________________.

Intermediate/Advanced: From the list, pick 2 body parts to focus on during each workout.

Fill in the blank:

Day 1: (Monday) of weight training I will work ___________and _____________.

Day 2: (Wednesday) of weight training I will work ____________ and __________.

Day 3: (Friday) of weight training I will work _____________ and ____________.

  3) Arrange your cardio to be shorter on the days that you are performing weights.  You can schedule your longer cardio sessions for the days that you are not weight training.

Fill in the blank:

I will perform 2-3 days of 20-30 min of cardio on these days: __________________.

Step 2: Pick your exercises for each body part

Here is a link that provides a library of exercises: http://www.bodybuilding.com/exercises/

Beginners:  pick 1-2 exercises for each body part from the above link. 

Intermediate/Advanced:  Pick 2-3 exercises for each muscle group.

Step 3:  Putting It All Together

  1. Sample Beginner routine:

Weekly Schedule:  

Mon and Wed:  total body workout with 20 minutes of treadmill or walking outside and 10-15 min of abdominal exercises.

Friday:  30 min of cardio and 15 min of abs

Keep it all on machines.  This will ensure proper form and technique.

Total Body Workout Plan:

Perform one set of  12-15 reps of each exercise.  Rest 30 seconds to a minute after each exercise before moving to the next.  

(A rep is the number of times you perform a specific exercise, and a set is the number of cycles of reps that you complete.)

Leg Press Machine, Hamstring Curl, Chest press machine, Back row machine, Shoulder press machine, Rear Flye machine, Tricep machine, Bicep machine.

Here is a video I did that might help: https://www.youtube.com/watch?v=d2kDklUA-js

  2.  Sample Intermediate/Advanced  routine:

Weekly Schedule:

Monday:  Legs and Shoulders

Tuesday: Rest day or light cardio

Wednesday:  Back and Biceps with 20 min of cardio

Thursday:  Rest day or light cardio with abs

Friday:  Chest and Triceps with 20 min of cardio

Workout Plan:

Perform 2-3 sets of  8-12 reps of each exercise.  Rest 30 seconds to a minute after each exercise before moving to the next set.  

Legs:  Smith machine deep squats, Leg extension and Leg press

Shoulders:  Dumbbell overhead press, Lateral raise, rear flye (machine)

Back:  Lat pulldown wide grip, Seated cable row, One arm row

Bicep:  Cable bicep curl, Dumbbell hammer curls, Machine bicep curls

Chest:  Bench Press, Dumbell Flye and Incline Press

Tricep:  Overhead extension, Tricep pushdown, Dips

Abs:  see these articles for workouts: https://healthyjustice.wordpress.com/tag/lower-abs/

https://healthyjustice.wordpress.com/2014/02/24/unleash-strong-sculpted-abs/

Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway. Earl Nightingale

Reach Your Fitness New Year’s Goals

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Setting New Year’s Resolutions is a tradition that offers us the hope of a fresh start and the momentum to make changes.  Unfortunately, it would seem that the tradition also involves the extreme let down of not achieving our goals.  According to  research done at the University of Scranton, only 8% of people achieve their New Year’s goals.

Here are some of my tips for setting and reaching your New Year’s resolutions.

  1.  Write down your goals

Think about it like this, have you ever went to the grocery store without a list?  If you have, I’m sure you found it a bit chaotic. You’re racking your brain trying to think of what you need and what you already have in your pantry or refrigerator.  When you have a list you feel more directed, you save time and you are less likely to throw junk food in your cart.

The difference between a goal and a dream is a deadline.  Steve Smith

2.  Tackle small goals daily

After you have written down your goals, the odds are pretty good that they are pretty general and that you may be trying to change too many habits at once.  This can easily lead to frustration which will diminish your initial enthusiasm.

If your goal is to lose 30lbs., this is a good BIG goal, but to accomplish that you need to break it down into smaller goals you can focus on everyday.

For example, some smaller goals could be to exercise 30 minutes 3 times a week and to drink more water. Nail those habits for the month of January then revise them in February to include eating more fiber rich foods everyday and exercising 4 days a week.

The 1st few weeks and months you will meet with resistance.  This is normal.  But you will get to the point where it doesn’t take as much effort to make these healthy choices.

If motivation is what gets you started.  Habit is what keeps you going.  Jim Ryan

3.  Practice positive self talk

Expect there to be slip ups.  How you talk to yourself in your mind during those moments can make or break your New Year’s resolutions.  Simply changing the tone of your inner dialogue can bring about so many positive changes in your life.

For instance, if you miss a day at the gym, try to catch yourself being overly critical and challenge those inner voices that say, “you are lazy, I knew you couldn’t do this, it’s pointless so you might as well give up.” Instead, choose to be your biggest supporter by talking yourself through those negative voices with these types of thoughts: “it’s okay you missed one day, but you will get the next workout.  Your health and fitness goals are important to you.  I believe in you.”

This is an area that I constantly have to be on my guard.  I’ve found that writing out positive statements in my journal and rereading them or positing them in places where I will see them daily has really helped.

Fear is what stops you…courage is what keeps you going.

4.  Bribe yourself fit

Even with the enthusiasm that comes with setting New Year’s resolutions there is some fear and self doubt that arises.  It’s important to make it light.  Just because it is difficult, especially at first, this doesn’t have to mean it can’t be fun.

One idea is to make a money jar or get yourself a piggy band and put a quarter in for every small win you make toward being healthy during the day.  Reward yourself when you decide that instead of watching 2 hours of TV you will only watch only one hour and walk the other hour.  Reward yourself for eating some healthy evening snack instead of a big bowl of ice cream.  Reward yourself for talking yourself through a slip up. You get the idea…

Another idea is to make a friendly wager with coworkers or friends toward some type of health/fitness goals.

The important thing that I want you to get is to lock into the moment when you make healthy choices, no matter how small, and appreciate them.  Compliment yourself and recognize your progress along the way.

5.  Surround yourself with positive people

Our friends have tremendous influence in our lives.  There is a research study that reports how obesity is “contagious” and that when we eat with other people, their food choices affect us.

I’m not suggesting that you have to kick your unhealthy friends to the curb, but you do need to start finding active friends who will inspire and challenge you.

It’s never too late to become what you might have been.  George Eliot

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