Training with a Goal

After years of training with and without a goal, I have come to realize that training with a goal is way better than training without a goal. More specifically, a goal with a deadline.

Last year I ran a marathon. I knew that it had a date and I knew I needed to be prepared or my legs would fall off on race day :)

That race was in October and I haven't had a specific fitness goal since (aside from doing 30 hikes in 30 days, which was different in my opinion!).

Three weeks ago, I started training for the a half marathon in March. I ran 3-miles. Two days later,  I ran 4. I've been lifting and working out, but more randomly. Usually it's intense, but sometimes its not.

Having a goal makes all the difference in the world!

Even just knowing that I am training for an event has my mindset different when it comes to my workouts. For example, when I was training for the marathon, I knew I had to train, or I wouldn't be able to do it.

In my opinion, you must set your goals higher than you think possible. This will spur you to action.

It's always better to be overprepared, than under-prepared.

So pick your event or goal and pursue it!

I've been training for 3-weeks for the half marathon with my friend Sarah. We push & motivate each other which is awesome. If one of us is running faster than the other, we want to match each other. It's awesome, because it pushes us both.

Working as a team we can accomplish more than we could on our own.

Find someone who has a similar goal and latch on to them. Make sure they are a positive influence on you and then use each other as accountability partners.

This week we move into 5 and 6-mile runs. I'm excited about it, but kind of hope I can run outside and not on a treadmill ;) We can't always be picky though!

Pick your goal and pursue it whole-heartedly!

2012 Was Learning, 2013 Will Be Growth

Often times this year, I beat myself up for where I was and also where I wasn't. I tried to stop these thoughts when they popped up, but negative thoughts have a funny way of creeping in like that, if you aren't mindful.

Today I realized that I am proud of my year, no matter how many mistakes I made, time I wasted, or things I didn't accomplish that I wanted too. 

2012 was a year of learning. So much happened!

The biggest change was that on January 16th, 2012, I became a full-time entrepreneur pursuing my personal training/wellness initiative along side my health marketing business.

This is a big deal and I minimized it all year.

I plan this year to be more proud of what I did!

I also traveled to outside of the 50 states alone, to a remote island off Puerto Rico...

Those who know me agree that I should never be allowed to make my own travel arrangements again!

It was an amazing and adventurous experience, but it could have been more organized had I stuck in my strength zone.

One of my goals is to admit when I may need guidance and receive the help I need!

This year I spent a lot of time just learning and recouping.

It's crazy, but I spent almost 8-months mentally recouping and trying to remotivate myself toward my goals. You may never have noticed but the truth was I was exhausted, both mentally & physically. I was still pursuing, and learning and getting out of my comfort zone, but... I needed a break, and I felt guilty every minute I took time to myself or took time to watch countless hours of The Biggest Loser (and cry) or NCIS-LA (and live vicariously through their adventures).

Throughout this, I knew I was meant for more, I knew I should be doing more, and I knew I wanted more out of life, yet I was stuck in a rut of doubt, of fatigue and creeping thoughts of, "maybe I just want to be average for a while"

It's only been in the last 60 or so days, that I am out of this rut, that I feel truly and passionately excited about my future and MY goals.

I've always been excited about helping others achieve their goals. Always. This drives me. Helping someone else realize they are capable of more and helping them discover this through action and achievement is my favorite thing. I think about it often. I think about the people in my life who I can influence and help them discover better and great for themselves.

This year I ignored myself. I sometimes listened to thoughts in my head that said, "what you do doesn't matter" or "you're not really going to make that much of a difference."

These thoughts are not from a place I choose to live.

Some people think that spending time working on yourself is selfish.
This is flat out wrong.

When you work on yourself, you allow yourself to get better, to think more positively, to see the best in yourself. When you can see all these things in yourself, you can see them so much more in other people. And then you can influence someone else and help them overcome something that maybe you've already overcome.

How wonderful is that?

Working on yourself is not selfish, it provides you a vehicle to drive the people that cross your path to a place of peace.

We all want that.

I am now renewed. I have vision and purpose and I don't need to dwell in the past or even dwell in the mistakes or time I've wasted in 2012. It's over and there is nothing I can do to change it.

The only places to look are forward and up.

You can look up or forward right now and completely change your life for the better.
Whatever your situation, you can rise up and get a little bit better. Maybe it takes you a year to jump an inch, but every inch is a step closer to your dreams and goals.

Don't discount the inches. Celebrate them.

Remind yourself of what you've accomplished this year, and don't dwell in what you didn't.

You accomplished something.

Maybe it was as simple as getting a negative person out of your life, or paying off a bill that you've been struggling with, or maybe you lost weight this year (even 10 pounds is something to celebrate if you haven't done it yet). There are so many examples.

I'm expecting big things in 2013 and I hope you are too.

Dreams and goals don't just happen. They are orchestrated.
As soon as you can, write down your goals for the year and everything you desire to accomplish this year. Then pick dates on the calendar to achieve them. Make your goal visible, whether in picture or word, and don't settle for anything less.

Remember your past is your past. Your future is YOUR determined future.

Go get yours in 2013!

In health & prosperity,
Monica

Simple Guidelines for a Healthy Life

Stand more than you sit.
Walk or run more than you stand.

Get your heart rate up through exercise, rather than stress.
If you're over stressed, go exercise and feel better.

Drink more water (sparkling is good too!) and green tea
Drink less soda, caloric coffee drinks and alcohol
Treat yourself to your favorite beverage once or twice a week
Remember that they key to an indulgence is that...it's an indulgence, not an everyday act

Eat fruit more than candy
If you must have candy, make it a small amount
If you must have more sweets, eat more fruit

Eat more veggies than fried sides
If you don't like veggies, figure out a way that works for you
Maybe it's in a big smoothie once per day, or maybe it's hidden in your favorite pasta dish
Whatever works, figure it out

Make breakfast a priority
Figure it out
Eat something that has a good mix of protein and fiber and is 300-500 calories
Your metabolism will thank you

Lift more
Choose strength based workouts 2-3 times per week
Challenge yourself when you pick up weights
If it doesn't feel like work, it isn't
Up the weights

Sweat more
Sweat 3-5 times per week
It can be at home, outdoors or in the gym
You choose what works for you
But just make sure to do it

10 Ways to Stay Healthy Between Thanksgiving & Christmas

1. Drink lots of water. As you hustle & bustle around, you'll need to be well hydrated. You'll also crave less junk and sweets if you keep up with your water. Read 10 Health Benefits of Water.

2. Take 5-20 minutes a day to do something light and relaxing everyday, like reading a novel, doing a crossword, sipping tea, going for a walk, taking a class, or simply sitting with your eyes closed reflecting. Spending time refocusing on your goals and mission is well worth it.

3. Pack up temptations and give them away. After a dinner party or event, don't hang onto treats that can take you away from your goals. You probably know your weaknesses, so work to eliminate those from your home.

4. Shop online and set a time limit. While shopping at the mall during the holidays is a great way to get your heart rate up ;), make a list of what you want to gift and then find your gifts online. Look for companies that offer an easy return policy, in case your purchases aren't what you expected. When you are online, set an alarm, so that you don't spend too much time doing it!

5. Go ice skating with your friends. Sounds child-like, but that's the fun! It's active, refreshing and a great way to get some laughs with your favorite friends. We tend to gather around food during the holidays, so this year set a new standard for time with your buds. If you don't like to skate, try hiking or even a walking tour at your local botanical gardens.

6. Have some hot cocoa. Yes, that's right! After a long day, put on your slippers, light a fire (if you've got a fireplace!) and warm-up with a cup of hot cocoa. Check out Ellie Krieger's Ginger Spiced Hot Cocoa Recipe, for inspiration.

7. Plan a movie night. Whether it's with friends or your spouse and kids, pick a family friendly, positive movie to watch together. During the movie, clear your mind of everything on your to-do list, your shopping list and your obligations at work. Focus where you are and have fun! Provide some healthy munchies, like fresh popped popcorn, hummus and carrot sticks, or green peppers and salsa.

8. Set your plan for exercise now...this is key! Be real with yourself. If you've been making it to the gym once a week, don't decide that you're now going to go 5 days a week between now and New Years. Aim to add a day of the gym and maybe some home exercise in. Think about what works best for you, plan it out and stick to it. Know in advance, what days you'll workout so that you don't get to the end of a week (or a month) and think, "shoot, I never exercised."

9. Focus on fruits, veggies, and lean protein at home. While you can't necessarily control what's put in front of you at a party, you can control what you choose to make available at home. When you aren't at family gatherings or holiday parties, make a point to get in plenty of fruits, veggies and lean protein. To keep track, try an app, like Munch 5 a-day. Keep track of your fruit and veggie intake, as you go about your day!

10. Limit your beverages. This season especially, there are so many temptations when it comes to beverages, from coffee drinks (peppermint mocha and pumpkin spiced lattes from Starbucks are my weakness!), to soda and punches at parties, to beer, wine and cocktails. While limited amounts of any of these beverages are ok, indulging too often can lead you to undesirable results. At home and out, stick to water, as much as possible and set an indulgence limit to 1-3 times per week. Check out this article on American beverage consumption & calories.

Three Tips for Thanksgiving

Thanksgiving is full of fun, football and lots of eating and merriment. I think everyone has their own strategy for getting through the day, some aiming to avoid the tryptophan induced nap and others seeing how long it takes to make the belt buckle pop. 

Here are my 3 basic tips for attacking Thanksgiving with a healthy attitude: 

1. Eat breakfast on Turkey Day. I hear many people say, they are not going to eat all day until the big meal so that they can eat more. That's a pretty unhealthy strategy, because by the time you get to mealtime, you're going to be super hungry and eat way too fast and way too much. Eat breakfast and kick start your metabolism to process your food properly and keep you energized for the busy day.

2. Drink lots of water starting now and all throughout the day on Thanksgiving, whether you're the cook, the entertainer or the guest. With heavier dishes and potentially lots of salt and cream, drinking water will not only keep you hydrated, but help you absorb what you are eating more efficiently.

3. Treat yourself! Thanksgiving is all about being grateful and celebrating abundance. Control your portions, but don't skip out on something because you feel like you shouldn't eat it; that's no fun! If you want to try everything (I usually do!), take a small spoonful of each thing on your first round and then go back and get more of the things you liked best for your second round. Savor your food and slow it down, so you can enjoy every bite.

Give thanks and Happy Thanksgiving!

In health and prosperity, 

Monica

Disaster Preparedness Wellbeing

If you live on the east coast, no doubt you've heard about the pending storm Hurricane Sandy converging with a winter storm from the west. There's all kinds of media suggesting that we could be out of power for days and that it's a storm of "historic proportions." It's weird to think about, because the weather has been calm and pleasant the last couple of days. That said, it's good to be prepared and have a plan if the power goes out or if you live in a high risk flood or wind area.

My family grew up with disaster preparedness as kind of a game--it was always fun & exciting to me, mostly because my dad used to respond all over the world to the aftermath of disasters, providing medical care. When we lived in both Kansas and Oklahoma, tornado warnings seemed to be a pretty regular occurrence. To this day, I still love looking up at the sky and predicting rain, snow and other storms just by looking at the clouds. I remember once, my dad responded to a flood in Missouri and then we had a mainland hurricane in MD on my birthday. We lost power, I still had my birthday party and after the storm was over, we played in our flooded backyard. It was an adventure.

Now I'm not trying to downplay the negative affect of huge storms like this. I know they are destructive to people's lives. I'm simply offering a positive outlook on preparing for storms, and making it fun, especially if you have kids.

Here's a couple of things I do to get ready:

1. Find my flashlight and extra batteries. Stock up on candles and have a lighter or matches.
2. Buy a loaf of bread, some peanut butter, and a can of beans, just in case.
3. Get a bag of ice and find my cooler. Of course, keep ice in fridge until you need it.
4. Get some crafts, a crossword book, a new book to read or something to keep you entertained if you do get homebound for a couple of days.
5. Download a weather app and keep track of the alerts in your area.
6. Know where you will go if the storm does get really bad--for example. I live on the second floor of an apartment building with a ton of windows. During that crazy derecho back in July, all my windows were opened and I woke up to things flying across my apartment and all the doors in my apartment opening and closing on their own. At first, I thought it was a tornado, so I got in the bathtub (that was humbling!)   :) Then I sat on the floor in the most central part, away from the windows.

This is just what I do. I encourage you to have a plan of your own. Here is a great resource with more tips!

Personal Fitness Victory!

Seven years later, my dad and I revisited a straight up mountain climb that left me crying, panting and begging to go home. I didn't realize how out of shape I was then, until we did this hike. Revisiting the same starting point, and going for it, I found that while it wasn't easy, I could do it no problem (so could dad!), and we continued hiking afterwards for about 8 hours.

Seven years ago, this would not have been a reality. It feels great to achieve something like this and revisit something that was "impossible" at the time.

Whatever you want to achieve, even if you suck at it now, just keep getting better everyday.

It's never too late.

You can be fitter in one year than you are now.

Just be consistent.

Don't ever give up.

This video is from the top of the mountain, right after we finished the 20-minute ascent. A little red in the face, but still breathing and standing ;)

Monica's Fitness Victory: A Mountain Climbed!

The 80% Rule for Food

This may go against the beliefs of many fitness "professionals" and maybe against what you believe about what it takes to be healthy, but I believe in a practical, realistic approach when it comes to health. In my opinion, for the regular, hard working American eating "clean" and perfect and only fruits and vegetables from the farmers market and grass fed meat from the local farmer is not realistic 100% of the time. I believe this, because as a person who strives to be healthy, I have fallen into this trap of trying to be perfect and then finding it impossible, many times.

I'm not into making excuses, so please don't think that's what I'm trying to do here. What I'm aiming to help us all achieve is the understanding that you can be healthy and still splurge, eat crap sometimes, get take out sometimes, and still be healthy.

If you have kids or a (more than) full time career or you hate to cook or you don't have time to cook or you are just getting started on healthy eating, let me tell you, healthier choices are better than not healthy choices. If you can make healthy choices say 80% of the time, you will be well on your way to health. The 80% is just a number. It's all about progression. If right now, you make healthy choices 10% of the time and already find that hard, don't try to change to 80% today. That's unrealistic and in most cases it won't last. Instead, aim for 15%, then 20% and so on. Progress slowly and experience the liberation of healthy choices, as you progress...Ahh...

The easiest times (in most cases!) is to eat healthy is at breakfast (when you're home) or at snack time, by packing  healthy snack. As a woman on the go, I find that some days, a healthy breakfast, a healthy snack and an attempt at a healthy dinner are all I've got. Ok. In my opinion, it's better to eat healthy when you have the option too, than to say, "ugh, this day is a waste, I'm just going to eat whatever junk comes my way, because I've already ruined the day." This is a lie we tell ourselves and I encourage you NOT to believe it.  A healthy breakfast doesn't mean you have to sit down, read the paper and cook french toast (for real, it's 2012!), but it does mean that you can grab and go a healthy breakfast or take less than 10-minutes to make an energizing first meal.

While driving through a fast food joint for breakfast can be appealing, it's way healthier and sometimes faster to make your breakfast sammy at home. Try cooking 1-2 eggs on a skillet over medium heat and adding to 2 slices of whole wheat bread, with a slice of cheese or a slice of deli ham. Add an apple and you will get a well balance meal of protein, fiber and sustained energy for your morning ahead! For other breakfast ideas, check out my blackberry coconut smoothie or  my feta and egg breaksfast burrito.

When it comes to exercise, so often we set a goal and try to go from no activity to running a half marathon or lifting a house in one week. I've been guilty many times. Why do we feel like the microwave, short term solution will give us long term results. Have you ever heated up coffee (or anything!) in the microwave. It's hot at first, maybe for 10-minutes, but it cools down quickly. Don't be a microwave product; increase your heat (time, effort, consistency) over time and watch your results fire up!!

So where does the 80% come in?!

As a fitness professional, I keep up to date on different blogs, articles (and comment on those articles), trends, and research updates. I often read comments or blogs that refer to the extremes. My post today was inspired by a comment I read two months ago from a woman who was responding to a social media chain about the childhood obesity epidemic. She said that if schools and parents would just feed the kids 100% vegan diets, the obesity problem would be solved. I was appalled by this. Not because a vegan diet is evil, but because to ask a child to become 100% vegan (or anyone else who has troubles with eating healthy foods regularly) is outlandish. What?! This kind of hit my core and made me realize that we need more people who promote a healthy diet, but not who promote extremes. I like being healthy, but I can't say that I'm ready to change my diet to 100% vegan or inflict it on a child. As a child I ate McDonald's and I drank huge sodas (which I biked to get--does this redeem it?!) I know what it's like to eat food and not know the negative affect on your body, but does that mean we make rules that kids can only eat vegan? Hopefully you agree, of course not.

So, today, I'm telling you that 80% pure healthy and 20% fast food, quick stops, etc. is ok. You can easily control the 80%. Maybe some weeks, its even 98%. You don't have to be perfect or extreme to hit your goals. Everyday or every week make one small change that moves you forward toward a hug future. I empower you to make the healthiest choices you can with your circumstances. Choose fruits, vegetables, beans, lean proteins like chicken and seafood, and healthy fats like olive oil, almonds, and avocados. Don't try to be perfect. Please.. Make a vow to improve. Maybe you add salmon to your dinner menu once a week to start. Maybe you start by making a green smoothie twice a week for breakfast.

Don't give in to information that you read telling you that you must eat a certain way all the time to be healthy. Extremes for food are silly. Limiting food groups is silly (in my opinion). Eat healthy most of the time and allow yourself indulges when you travel or when you're out and about with limited options. You'll be happier, less stressed about food, and more able to focus on issues that really matter.

Happy (and mostly healthy!) eating,
Monica

Egg, Feta and Herb Breakfast Burrito

This is an energizing breakfast and can be made in about 5-minutes.

Scramble 2 eggs and place in a whole wheat tortilla with an oz of feta, a handful of cilantro (or your favorite herb) and some cracked pepper. Roll it up and put it back in the skillet over medium heat, browning both sides.

Serve with an apple and some energy lemonade. For energy lemonade combine 8 oz of seltzer water with 1 shot of lemon XS (ask me about this!)

Stay energized until lunch!

Fall into Your Goals

The fall is always a time of renewal for me. 

The leaves falling reminds me of letting go of any baggage or negativity or any voices that may say, "no you can't do that." 

All that stuff falls to the ground and is raked away by us or washed away by the rain. What's left is a bare tree, ready to be renewed. You can be like this too, if you have things that you want to change. 

This month I have set 1 goal for myself and only one. It's scary, it's atypical, it's out of character, but I believe that hitting this one goal will catapult me & start the process of building momentum for what I really want.

Usually I set 3-4 business goals, 1 personal training goal, 1-2 personal health goals, a spiritual goal and an organizational goal. What? This is nuts--it's a lot of pressure, and it's unhealthy. And I almost never hit every goal I set (or even remember what they are a week or month later)

This month I have one business goal. 

One.  

This is the first time in my life I have only set one goal in a month. 

Change must be proceeded by change. 

I'll update you at the end of the month.

If you want change you have to change something. This is profound, I know. But how often do we desire change, but we change nothing. Or how often do we think we are changing, but then fall into old habits. 

 This fall, choose to fall into change. Pick one thing you want to accomplish and pursue it wholeheartedly. I bet that things will start to fall into place for you!  

Ok, enough puns about fall, it's time to take action. 

What do you want? What are you willing to do for it? Where do you see yourself at the end of October? Did you hit your goal?

In health & prosperity, 

Monica

19 Hikes in 30 Days

Yesterday marked day 30 in my quest to do 30 hikes in 30 days. Somewhere around hike 7, I realized how ambitious this goal was and how with a career and a business, doing a long hike everyday may or may not be possible.

This is not an excuse; it's a reality.

Hiking takes time (and also driving to each one takes time) and I didn't want to compromise the integrity of the hike, by doing half a$$ hikes. If I am going to do 30 hikes, I'm going to do 30 hikes, not 30 semi-maybe this counts-no one will know if I compromise hikes.

Let me next say that I missed my goal of 30 in 30 days.

But I did 19.

I'm impressed and happy with myself for doing 19 hikes in 30 days. Real hikes. No compromises. No cheating.

As I got into the pursuit of the goal, I realized how tough 30 hikes in 30 days actually is. I appreciated the goal more when I was taking action on it.

This is why at the end of the 30 days, I can get excited about the fact that I did 19 hikes, instead of bummed about the fact that I didn't do 30.

And guess what? 11 of those 19 hikes were brand new. Never before Monica charted territory. If I hadn't set the goal to do 30 hikes, I may not have ever done these 11 hikes, which I gained lasting value from.

So BIG question....

Did I succeed or fail?

Truth. I successfully completed 19 hikes. And I have 11 more to do.

I would fail if I stopped hiking at 19, because the 30 days is over. I'm not stopping. I will complete the 11 hikes, and in a timely manner. You won't see me blogging about my last 11 hikes in 2013. I will finish it ASAP.

So the point...and how it applies to you.

Set a goal that stretches you, and then pursue it. Evaluate it (not the first or second day, but after you've had a chance to understand if it's the right goal for you).

If I didn't set this goal, I wouldn't have gone out of my way to get as many in as I could have. I wouldn't have hiked Old Rag for my birthday, or met my friend Janelle on a Tuesday morning to explore a lake trail near our houses, or driven to Virginia to hike an unfamiliar trail with my friend Rachel, or hiked from Bethesda to DC with my friend Laura, or finally crossed a small bridge to Roosevelt Island in DC (highly recommended, it's like being in the Matrix!)

Going for 30, meant I got 19 in, instead of the usual 4-6 I would have done without thinking about it.

Set a goal that gets you out of your comfort zone, that maybe you are not sure that you can do (right now).

Pursue it.

At the top of Old Rag on my 30th Birthday!

Evaluate it.

Reset it.

Smile and speak that you will make it.

Hit your goal.

Set another goal.

Then set another.

And another..

Don't be afraid to miss a goal. Finish what you started. I didn't fail by doing 19 hikes in 30 days. I would fail if I stopped there. Because I am capable of more. And you are too.

Be brave and set new standards for yourself today!

Rock Your Cholesterol with a Busy Lifestyle

 

It's no secret that we live in a fast paced world, but what you may not know is that one in six Americans have high cholesterol; yikes!  But there is good news too. Between 1960 and 1962 about one out of three adults, ages 20-74 had high cholesterol. This suggests that we are getting better in the new millenium...good! 

With a busy life, sometimes nutrition takes second priority, but it doesn't need too. No doubt, with the overload of information available today, knowing what to eat can be confusing and may even cause you to throw in the towel and think, 'what's the point.'

I understand.

Dietetic trends, fads, and even research seem to change regularly. It's tough to know what is right and what may change in five years!  What I have gathered over the years from reading, talking with registered dietitians and consulting other health professionals, are some general rules for healthy eating.

These rules for improving cholesterol apply to anyone, whether you don't have time (or desire) to cook, if you are already eating healthy, or if you are not, but want too.  Whether you are feeding just yourself or a family, or if you just want to have a list of what the heck to eat, in order to improve your cholesterol. 


5 Tips to Improve Cholesterol Through Food

1. Eat fat, but make it low in saturated fat and avoid trans-fats. The simplest way to do this is to limit fast food, fried food, whole milk and 2% milk, creamy dressings, pastas with cream sauces, and even sandwiches out at a deli. Whoa! It sounds strict, but its really not. Make smart choices out, like mustard instead of mayo, dressing on the side, or skim milk in your coffee. At home, make your own dressing or cream sauce with greek yogurt, a little lemon juice, and spices. Bake fish and chicken at home and freeze, instead of driving through somewhere on the way home. Figure out what works best for you to avoid these typical American fat filled downfalls.

2. Eat fruits and veggies. Filled with fiber, water and nutrients, fruits and vegetables are a low calorie, easy option to included daily with your meals and snacks. Easy ways to include vegetables in a snack is to cut up pepper strips, celery, cucumbers or carrots and eat with salsa or a tablespoon of hummus. Try adding an apple or grapefruit with your breakfast, or making a quick smoothie of frozen blueberries and banana for dessert. At the beginning of the week, chop up a bunch of veggies, place in a big bowl and top with any kind of vinegar, olive oil (a drizzle) and spices. Serve it up as a side dish for lunch or dinner all week.

3. Eat whole grains instead of the whites. When looking at ingredients, buy products with 100% whole grain, and avoid products with "enriched" anything. Fiber helps to improve cholesterol and helps you digest your food. Enriched is not whole grain, and has been stripped of the fiber, making it similar to white bread. Check the ingredients on your favorite bread, pasta, and oatmeal.

4. Eat more foods high in Omega-3's. This includes foods like, salmon, tuna, mackerel, ground flax seed, olive oil, walnuts, almonds and avocado. Omega-3's are important because they are the heart healthy fatty-acids and we do not produce them without food/supplements. You may also need an omega-3 supplement, if you don't eat enough of these foods, or if you want to improve your HDL. Your HDL (or happy cholesterol), should be above 60; you can get this checked easily with your doctor. The American diet is very high in foods with Omega-6 and 9's, like chicken, beef, steak, butter, even tilapia. Your Omega's must be in balance to work most efficiently. In addition to cholesterol benefits, omega-3's also has a positive effect on brain health and concentration.

5. Prepare to eat healthy. Success comes from simply knowing what to do, doing it and repeating it. As you get more comfortable with these steps and integrate them into your lifestyle, taking into account your time constraints, cooking desire, and budget,  you will find what works for you. Don't expect to be perfect at this right away (or ever!). Treating yourself right and hitting your goals is a constant process and understanding that will help you move forward and feel good about it each day. Here are some tips for prepping to eat cholesterol healthy:

a. Go to the grocery store and invest in plastic food storage ware. Get a couple of different sizes. These are so useful when cooking food to take to work or on the go for the week. Using this method, you can cook and then split it up right away, so that you have portioned food, ready to grab and go. The possibilities with this method are endless. My go-to dish is quinoa, some type of beans and several diced veggies, like peppers, onions, cucumbers, artichokes, and scallions. Or try cubed chicken with whole grain pasta and spinach.

b. Roast veggies and bake sweet potatoes. To roast, choose veggies like broccoli, cauliflower, any kind of pepper, tomato, zucchini, and squashes.  The key here is to cut veggies to relatively the same size, so that they cook pretty evenly. Preheat your oven to 350 degrees and place veggies in a baking dish.  Add 1 teaspoon of olive oil for every cup of veggies. Sprinkle with salt and pepper and roast for 30-45 minutes. For sweet potatoes, clean and then wrap in aluminum foil; bake at 350 degrees for about 30-minutes. Store in fridge and take out during the week when ready to eat.

c. Defrost your meat during the day. In the morning, take your salmon, chicken or other protein out of the freezer and place in fridge while you're away during the day. When you get home, do a quick marinade of something like fresh squeezed orange, olive oil and garlic, and bake, grill or saute. Serve with a side of roasted veggies or a salad that you made earlier in the week.
Following these five steps will help improve your health and cholesterol. Here's the biggest tip. Focus on one step at a time. Don't try and master all five steps at once. Work to improve your diet and lifestyle, but know that change is a process and it doesn't happen all in one day!

Resources:
Centers for Disease Control. Cholesterol Facts. January 30, 2012.

Mayo Clinic. Cholesterol: Top 5 foods to lower your numbers. July 27, 2012. Mayo Clinic Staff,

Harvard Health Beat. 11 Foods That Lower Cholesterol. October 2009. Harvard Heart Letter.

U.S. Department of Health and Human Services. Your Guide to Lowering Your Cholesterol with TLC. December 2005. NIH Publication No: 06-5235.

30 Hikes in 30 Days! (Recap 1-5)

One of the mini waterfalls along the trail

Hike 1: Swallow Falls Canyon Trail, Deep Creek, MD
 Take off the blinders and live adventurously

It's amazing what you find when you take a couple steps off the paved trail.

My hiking compadre and I decided to go off the beaten path a bit & explore.

The cave we found by looking beyond the trail!

As we were trancing through the woods, we both agreed we felt like we were on the set of Hunger Games. 

We balanced ourselves over fallen trees, ran up and down wooded hills, and zig zagged through roots and branches.

We hopped from rock to rock across the river a couple of times.

We even found a bow and arrow.

Just kidding...

We did get to a spot where there was this straight up rock wall and we both kind of wondered if we could do it. We jumped right in and climbed it quickly, finding that the doubt was overcome by quick action & a good grip on the rocks!


Next to one of the waterfalls, we climbed up a a couple of rocks and found this awesome little cave. It was so lovely and unique and it was like a little secret that only those brave or creative enough to step off the path a little bit will see. 
August 26, 2012




Hike 2: George Washington Masonic Memorial, Alexandria, VA
Explore your own town or city, there is always opportunity right under your nose

Front view of the George Washington Masonic Memorial

With hiking on my mind, I found this memorial by happenstance after running an errand in Alexandria. Somehow I had never seen it before up close, so I decided to explore. 

This is my urban hike. Hiking doesn't have to be through woods or mountains, sometimes the best adventures are right in your own backyard!

The GW Masonic Memorial is surrounded by hills, so I took 25-minutes and hike up to the front door, around the building and then up and down the stairs and around the winding paths in front of it. 

This sign said, "no exercising" on property

One of the things that I love about DC is that the buildings are short and you can see the Washington Monument from so many different places. Standing at the top of the stairs, I looked to the left and saw the Washington Monument and the Capital in the far distance. Mapping it, I found that the Washington Monument was 7.5 miles away walking!
August 27, 2012  

Driving on 95 today I saw the Masonic Memorial. I've seen it before, but now I know what it is! It helped me understand where I was compared to DC.
September 1, 2012

Hike 3: Billy Goat Trail A & Great Falls Overlook, Carderock, MD
From a bird's eye view, you see the whole picture from afar. Dig deeper and get close to find out the the real story.

This is my go-to hiking/running trail. I love it!

Twice a year, I go to the falls overlook.

Today I saw a group of rafters on a tour of the Potomac.  I could hear them yelling and cheering and encouraging each other from a distance, before I could see them. When I got within eye sight, I could see they were fighting to get up a rapid and cheering each other when there was success. 

Bird's eye view of the rafters.

From my perspective, from way up top the mountain (the bird's eye view), the rapid looked small. 

Blue markers mean you are on the trail!

The rafters were working hard, paddling with all their might, and putting their whole bodies into it.  

The point..don't judge another's struggles. Your struggles are your struggles. When you see someone overcome something, no matter how big or small, congratulate them and make a big deal out of it! 

The bird's eye view only tells part of the story.
August 29, 2012










Hike 4: Sugarloaf Mountain, Dickerson, MD
Hiking isn't always glamorous

View from the overlook. It was a bit foggy this day.

The trail I chose shoots straight up to the peak of Sugarloaf Mountain. It's efficient. There is no mercy. Within minutes my heart rate was skyrocketed and in the 95 degree, high humidity environment, I was glistening a pretty good deal.

As I got near the peak, and was finally on just a slight incline,  I passed a young kid walking leisurely down the trail with his mother. The kid pointed at me like a zoo animal and exclaimed "it's wet, it's wet."

It's fun to see where your feet take you!

Awesome.

It was a good laugh.

Point being, getting to the results you want isn't always pretty. Sometimes you have to dig in and accept that the job to be done is going to take some sweat equity. Just do it...and then celebrate.






Hike #5: Bull Run Park, Bull Run Occoquan Trail, Manassas, VA
Sometimes the road to what you want isn't super exciting. Hike on anyway!

I feel super young in this pic, and I like it!

Today I went hiking with my original hiking buddy...my dad. When I was a little one, he used to put me in a baby backpack and hike along the mountains and trails near Augusta, ME, where we lived. I am pretty sure this is why I like hiking so much today.

At dad's suggestion, we went to Bull Run Park, which neither of us had been too. We found a trail and started going, to find that although it was through the woods and on a dirt, rooted, leaf covered path, it was pretty flat and not too exciting. Kind of like a simple walk through the woods.

We had a great conversation throughout the 3 hour hike, but agreed that this wouldn't be on our #1 list for returns, just because we both love a challenge.

Point being, when you are striving for goals, everyday may not be super exciting. That's all part of the process. I constantly want things to be fun and challenging (I know weird, right?). Stay in the process, pursue it and move forward, even when it seems more boring. The reward is there!

Uno Focus

This week, my brain has been working overtime. I've been distracted by so many thoughts, activities, friends needs, family concerns, you name it. I'm sure many of you have experienced this. You know you need to just take a chill pill (sorry, that's such a 90's reference!), but for some reason you think that going on and on like the energizer bunny (shoot...more 90's), will produce the result you are looking for.

Have you ever heard the phrase, "you have to slow down to speed up" ?!

I have and it kind of drives me crazy sometimes, 'how can I slow down, when I want to move forward quickly?!'

The truth is, sometimes we have to remain oober focused on a goal that we set in place and commit to achieve. Whenever you set a goal, no kidding, obstacles will be placed in front of you. It's not like skipping through a field of daisies. Sometimes, I think we get so excited about setting a goal, that we forget that it's a process to get there, to achieve the goal. Setting the goal doesn't mean it's done. Getting up and doing something gets the goal moving in the right direction.

Sometimes we achieve right away and sometimes it takes time. I believe if you set a true goal that you are passionate about, that you will wake up thinking about it. Does anyone remember in Sister Act 2 (omg, so much 90's!!), when Whoopi Goldberg talks to Lauryn Hill about her passion for singing. This has always stuck in my mind. Watch the clip.

If you're like me, you could wake up thinking about one thing, and then throughout the day get distracted by a dozen others. How do you know what you are passionate about, or what you should do for your future?

I challenge you with this.

The other day I was playing tennis with my good friend and I had all sorts of stuff on my mind. Pretty much everything but the tennis game. And guess what? I was playing like..awful. He was about to serve and I said, "Monica, for the next hour, all I want you to focus on is that little yellow/green (who really knows what color!) ball and just beating it over the net as powerfully as you can.

Don't you know I played better. I had laser focus on that ball and how I wanted to hit it low and fast over the net. Now, let's not be overzealous and think that all of a sudden I was a Williams sister, but the point was, I was playing at my best.

Can you focus on something and do it at your best?

Your best is different than my best, which is different than your best friends best or your bosses best. Be you. Perform at your best. Keep focused. Focus on one thing at a time and master it for you. I bet if you do this, you will move forward.

In health and prosperity,
Monica

There's Something About 30

What is it about turning 30? I can't stop thinking about it! In a very good way, I'm excited about 30, because I feel like it's a really good time in life to step out and just go after dreams.

Actually, the truth is, anytime is a good time in life, if you choose it; 30 is just where I happen to be :)

I find myself asking, "where did 24-30 go?" (and this is the only thing that makes me feel a little old, having that thought!)

My 20's have been great, filled with so many memories, some I'm proud of and many I'm not. But there is something about 30, that has sparked my brain into thinking about my birthday and the month of September, all the time. I honestly have to stop myself and live in the moment, as in my mind I've been 30 for a couple months now, even though my birthday isn't until September 9!

I remember being 18 and thinking 30 was so old :) I remember when I turned 21, my younger sister (only 18 months younger, by the way) said, "oh my gosh, you're 21, that means you're almost 25 (gasp!), that means you're almost 30." I remember just looking at her and thinking...well... let's leave that at a thought ;)  It's become a joke in our family related to all birthdays. I'm the oldest sibling and first cousin, so I get to hear the brunt of it, ALL the time, but I appreciate the role :)

The truth is, I feel younger, more energetic, more athletic and definitely more driven at (almost) 30, than I ever have in my whole life. I have such big goals for the future. If you want inspiration, read this blog titled 7 Famous People Who Found Success Starting in Their 30's. Wow.

As a tribute to my 30th year, I have decided to take on the challenge of doing 30 different hikes in 30 days, blogging about it and then hopefully publishing it into an E-book. It's not going to be all about hiking, but about attitude, about pursuit and about hitting a goal you set out to do. See I have set this goal and put it out there, so there is no way I'm not going to complete it. It doesn't mean it will be easy, in fact, I'll be away in Alabama for 3 days at the very end of the month, so there will need to be adjustments. But it will happen..

I challenge you, to take 30 days and pursue one thing. Make it positive, keep it simple and dedicate it to something to move your life forward. We are all in different life stages, on different paths, in different industries, with unique passions, and specific life goals. We can unite together with one common goal: to move forward. 

In health and prosperity,

Monica

Get a New Perspective

I know you have goals. You wouldn't be clicking into a blog about a healthy attitude if you didn't have goals, dreams, ambitions, or simply a drive to improve your life. I really like blogging about attitude and health and helping people realize they are capable of more (and just in case you were wondering...you are capable of so much more!). For the last 60-days, I've taken a break from this blog, because I had to make sure that I was living out what I was posting here. This was a decision based purely on my own personal goals and dreams. It was effective.

Today's topic is how to gain a new perspective and get your creative juices flowing. The premise is simple. It starts at home and then extends to your sphere of influence and people that you meet out and about living your life.

Let's start with the home.

Sometimes, we can get so focused on our routine or the rut that we've created for ourselves, that we lose perspective on the goals we set out for. It's easy to come home from a long day of work or a grueling weekend with the family, it's easy to come home, plop on the couch and not pursue your goals.

In my experience, here are a couple of things that you can do at home to liven up your regular routine and change your perspective on the home front.

1) Rearrange furniture. Changing your view from your favorite chair is a great way to get creative juices flowing and set up a new habit. This week, I moved my couch from along a wall to kind of caddy cornered along another wall and faced my favorite arm chair toward the windows. It's a whole different view and I've been even more productive since.

2) Get new sheets or curtains for your bedroom. Changing up the colors that you are surrounded with when you wake up and go to sleep can help get your creativeness sparked. If you've got white or cream colored sheets, go for something bold like red or something mellow and soothing like a light turquoise. Changing a color of a view from the bedroom can inspire you in the morning, because it is showing you something new.

3) Stock your fridge with something fresh and healthy that you've never put in there. It could be seltzer and lemons (make some lemonade in a pitcher!). It could be a big fruit salad that looks you in the eye everytime you open the fridge. The point is, break out of your regular routine and try something new!

4) Be spontaneous. Go to a movie after work on a whim. Take a Saturday morning and ride your bike outside for a couple hours. Go to that big flea market you see advertised and have never made it too. Make coffee and sit and read a magazine or a good book. Grab your spouse or your best friend and drive 2 hours out of town just to go out to dinner in a different state. Just do something you don't regularly do and you will find that your stretched mind will look for more ways to get what you want!

5) Dream big. Think of something you want that you can't afford or can't get right now (today). Print out a picture of it and then write out what you would have to do to get it. It's not about being materialistic, but about being honest with yourself about how you can meet a goal, if it is a true desire. Write out the plan and then post it where you'll see it daily, maybe the bathroom mirror, your car or your bedside. It could be anything, a new car, a designer purse or shoes, or it could be a charity/community organization you've had the heart for, for years. Whatever it is, put it in front of you, and you'll be more likely to move toward achieving it!

Travel & Good Morning Paleo

A couple of weeks ago, I was traveling with my business team and a friend who keeps paleo. She was so kind to treat me to breakfast at the hotel we were all staying at, so that we could start the day right, with energy.

The buffet consisted of what we've all seen at hotel breakfast buffets: eggs, bacon, country gravy and biscuits, waffles, fruit, yogurt, cereal and milk, along with no shortage of breakfast pastries and juice.

This was a nice buffet, in that it had all these things, plus more that I can't even remember.

With the intent of keeping mostly sugar free, a paleo breakfast ended up being the ticket. It wasn't hard to avoid the waffles, pastries, and pancakes, knowing that I would feel better eating a breakfast of protein,  fruit and coffee. See for me, I've learned that high sugar carbohydrates negatively affect me, so even if it's available, it is no longer so appealing. This didn't come right away, but as a result of trial and error and a desire to be at my best.

Pictured is my paleo breakfast, which was scrambled eggs, real bacon, tomato slices, and pineapple and strawberries. It was awesome and I felt so good after eating this. What's not pictured is a slice of brie cheese which I also indulged in with the eggs. Yum!

The point of this post, is that you can stick with your goals, if you are simply creative , and demonstrate some discipline when you are making your choices.

One a side note, one way to help with resisting tempting, yet not satisfying foods is to drink a big glass of water or a cup of coffee before heading to the buffet. This way your stomach has something kind of filling it, and the temptation toward 3 cinnamon rolls for breakfast may be reduced :)

It's all about finding what works for you!

A Poem for Weight Loss: "Anyway"

Ok, I know I'm supposed to be on hiatus, but I had to post just one! This is inspired by Mother Theresa's famous poem, "Do it Anyway." Here's my version when it comes to weight loss:

Weight Loss: Anyway

Follow these simple tips and decisions, and you will move closer to your goals...anyway..

It's easier to sit and watch TV, than do a workout DVD at home. Workout anyway.

It's much more convenient to order pizza, than make your own tortilla pizza at home. Cook at home anyway.

You'd much rather talk on the phone with a girlfriend, than go for a walk. Go for a walk AND talk on the phone anyway.

Your go-to drink is soda, juice, high calorie coffee drinks or alcohol,  instead of water. Drink lots of water anyway. 


You'd rather eat a fruit rollup than a real piece of fruit. Find a fruit that you like anyway.

You hate vegetables. Learn to like veggies anyway.

You'd rather stop by Chipotle on the way home instead of stocking your fridge with healthy ingredients at home to make your own burrito. Prepare in advance, anyway.

You consume a whole bunch of unnatural crap through food and drink in an attempt to get vitamins without taking whole food supplements.  Get a good vitamin and take it regularly anyway.

You'd rather complain about exercise than do it. Exercise anyway.

You'd rather make excuses than make simple good decisions. Recruit a coach and learn to make healthy decisions anyway.

You'd rather suffer and try to go it alone. Ask for guidance anyway.







Hope this helps somebody! You can hit your goals, it just takes a little discipline and a good encourager/coach to help you see the right perspective!


Don't be afraid to hit your goals and see what you are made of! 



In health & prosperity, 
Monica

60-Day Hiatus

Hello readers! I have decided to take a 2 month break from blogging on The Well With All. My passion is to help others hit their goals and dreams and right now my attention must go into my business which will help me achieve that goal. I speak often about being focused and driven toward your specific goal and for me to do this it means stepping away temporarily from this blog. If you'd like to know what I'm doing or be in touch with me for any reason, please don't hesitate to email me.

If you are on Facebook, go online and 'like' The Well With All. I will still be posting health info, recipes and motivation from here! Also, if you like simple and healthy recipes; I will still be posting on Monica's Kitchen, once per week!

Thanks for understanding this decision. The Well With All will be back!

In health and prosperity,
Monica

Pull Down the Rear View Mirror

Finding Your Why

This is so simple, yet we often make it so complicated. Many of us try to get deep and try and discover why we are on this earth. Others of us, don't really think about it at all, but just want to have fun. Others of us, have no idea where to start when it comes to the "WHY."

What is the "why"??

It's why you get up in the morning...sometimes it could be as simple as, 'I have to go to work so that I can pay the rent.' When you have kids, it could turn into, 'I have to work so that I can pay the rent, feed the kids and buy some diapers."  If you're single like me, it may not be as serious, but it still warrants thought. It could be, 'I want to provide a decent space for my parents to stay when they visit' or 'I want to take my little brother on a trip after he graduates college.'

If you relate to any of these whys, that's awesome. They are all really financial whys. You need money and time to do all these things. Isn't that the truth with almost any goal?

It doesn't mean that you are materialistic. But don't most goals involve having more time or money (or both?).

One of my for real goals is to become a motivational speaker (of sorts). To travel and speak and influence others to live better and to the full potential.  It's more of an intangible goal that say, a school teacher or a dental hygeneist. With these careers, you get educated, you pass tests, you get experience and then you get a job. Not easy, but pretty straight forward.

When talking about being a motivational speaker, who travels and writes, how do you prep for that? What do you do?

I imagine there are many out there with goals that lend the question, "What should I do to get myself closer to my goal?!"

The truth is simple.

You get around people who are doing what you want to do.

Truly successful people rise and get excited about helping others be successful.

Keep searching until you find the help or the mentorship you need. If you have ever thought of owning your own business and learning from those who live the ultimate lifestyle, email me and I'll hook you up (just saying!)

Your why is truly something that makes you emotional to talk about. If you start to talk about your why and you get choked up, that means it's something that's important to you and you need to keep pursuing it.

On the contrary, if you think something is your why, but it doesn't drive you to do the work necessary to achieve the result needed, it's not your why. Even if it's important. We are not all created to solve everything.

Just because something sounds like a good cause, does not mean it's YOUR cause.

Keep looking until you find your cause, and then take away your rear view mirror and drive forward!

The Pursuit...of Happiness (and Joy)

One of my favorite movies (from an intellectual/dream driven standpoint) is Will Smith's, The Pursuit of Happyness. It's one of those movies that I can only watch once every few months, because the story is all so real for anyone who has ever wanted to move up from where they are. I watched it this week, and what struck me was a line, where Chris Gardner (Will Smith), makes a statement about his goals:

"It was right then that I started thinking about Thomas Jefferson on the Declaration of Independence and the part about our right to life, liberty, and the pursuit of happiness. And I remember thinking how did he know to put the pursuit part in there? That maybe, happiness is something that we can only pursue and maybe we can actually never have it. No matter what. How did he know that?"

What do you think about that statement. To me, what stuck out is:

 "how did he know to put the pursuit part in there."

I believe that if you have a dream in your heart to accomplish, it doesn't just come to you, you must pursue it. Can you pursue something (that's right) and be miserable? Absolutely! But if you pursue something that you know is right, and after a time, you achieve what you knew was right..what you knew you were called to do...then that's success. And it in turn leads to happiness (or a better descriptor: joy).

So if the founding fathers could pursue (and stand on): life, liberty, and the pursuit of happiness; why don't we adapt that into our everyday lives.

How does this apply to you?

You must decide what "life, liberty, and the pursuit of happiness" means to YOU. We are all different. I guarantee what it means to you will be different than what it means to you.

Find your happiness, your pursuit. Find what makes you get up in the morning with gumption, and spark, and a true calling and purpose. Then never let it go, and never let anyone take it from you.

That is the pursuit.

That is how you make an impact.

This is how you change your life (if that is your desire).

In health and prosperity,
Monica

It's Like Playing Bball Without Hoops

Recently I heard a very successful, young, and bold entrepreneur say, "doing a whole lot of work without a specific goal, is like playing basketball without hoops...it's very frustrating."

Now, at this moment, I had to set my own ego aside, because I am good at setting goals, and I would venture to say, I'm good at helping others set their goals too. When I heard him say this, it kind of hit me like a brick to the head, with regard to a couple areas of my life, where I have been working and thinking forward about things non-stop, but do often get frustrated with the results.

So this begs the question...

Are we really moving toward our goals (and do we know what our goals are), or are we just floating from event to event hoping something will change?

My hope is that  you are the first scenario, but so often (even if it's just in one area of life), we are stuck in scenario #2.

This statement was so powerful, it bears repeating:

"Doing a whole lot of work without a specific goal, is like playing basketball without hoops...it's very frustrating."

The truth is, that when you set a goal and make a full out commitment to it (with the right heart), things and people will come into play to help make it happen. This is a universal truth. You may not even know why someone is stepping in to help you. Another person, may not know why they were called to help out your cause. There is power in setting a true goal, and then pursuing it with passion.

In response to this young entrepreneurs statement, I spent the week thinking about it, and then applying it to my own life.

What I came out with, I want to share with you from a universal perspective. His statement got me thinking about:

1. Do you know what you're trying to accomplish in every area of your life, including: health, family, spiritual, finance, etc.

2. Are your goals moving you forward or frustrating you enough to keep you standing still?

3. Do you have a mentor (or someone who is where you want to be), that can help guide you toward your dreams and goals?

4. Are your goals important enough (for you), that they are worth pursuing (for you).

Change takes prepared action.

The saying goes, "plan your work, then work your plan."

Sometimes the planning is just as important as the action.

Ralph Waldo Emerson said, "do the thing, and you shall have the power."

Step out. Don't be afraid to reveal your dreams and goals (first to yourself, and then to a trusted mentor!)

30-Days Sugar Free Recap

First, can I tell you that sugar free is not as ridiculous as it sounds. When I first heard of a sugar-free challenge, I imagined a diet filled with water, vegetables and those little sugar-free caramel candies.

We all have our perceptions of what it means to be sugar-free.

You may  think, 'no I could never do that' or 'that must be really restrictive.' To that I would say, 'yes you can' and 'it's really not.'

Can I be honest with you and tell you that I did not maintain sugar free the entire time (probably 80-90%). I still got results in the form of better stabilization of my blood sugar, more energy, and less stiffness in my joints and body. The program is not as restrictive as you think. By the way, I'm not a dietitian, but if you are reading up on a program that eliminates a food group, steer clear. We are supposed to get calories and nutrients from all food groups.

There are a lot of great programs out there that you can follow, regardless of your goal. The key is finding on that you will stick with consistently. In my opinion, the best programs out there will encourage you to eat the majority of your meals from fruits, vegetables, legumes, nuts and seeds, and lean proteins (if you want to figure out the right diet for you, consult with a dietitian who is up on current nutrition!)

When my friend Stefanie told me that she was doing Dr. Scott Olson's 30-day sugar free challenge and after watching the 60-minutes special on sugar toxicity,  I immediately knew it was right for me (this usually doesn't happen to me--as I am a natural skeptic of programs and anything that sounds gimmicky!)

Here's a tip: if you watch the video and read about the program and think, 'YES! This is what I've been looking for,' then go for it and give it 30-days. If you check out the info and think, 'that doesn't sound like something I'd follow' or 'no way I'm doing that,' then don't! Find something else, and keep looking til you get that reaction of 'Oh yes! This is for me.'

The best laid plan will be one that you choose on your own accord and one that you practice consistently.

As a personal trainer, if we sit down and you tell me you hate to swim. I tell you, 'to hit your goals you have to swim.' Are you set up for success or failure?

The thing is, I don't have a sweet tooth. I don't go for candy or cupcakes, or any of that stuff. You could put me in a bakery by myself for an hour and I wouldn't be tempted (actually randomly today I was in a pastry shop and wasn't tempted at all). I do like ice cream though, and really can't buy anything other than an individual size serving...just letting you know :)

The sugar I was eating was coming more from processed food choices, jams, breads, and starchy veggies. Prior to the 30-day sugar free challenge, I was having struggles with rapidly dipping blood sugar, and often a loopy feeling after eating. Throughout the 30-days, I figured out what foods make me feel loopy and disconnected, and I figured out what gives me true energy. Still working on perfecting this, but it's gotten a lot better.

Even though I was already eating a healthy diet and living a very active lifestyle, I still knew I could be better.

Here are some of the key moments and lessons that I took away from the challenge:

Day 1: I ate eggs and veggies for breakfast, and apple and string cheese for a snack and then went to The Fresh Market for lunch. My normal choice here would be a sandwich from the deli or sushi and occasionally a salad or something that I would come home and cook. This day I chose this huge spinach salad with feta, berries and walnuts. It was delicious and I remember when I was eating it, how proud I was that I had made the sugar free choice.

Day 3: At a layover in Miami, it had been way too long since I had eaten. Walking up and down the terminal, all I could find was processed, fast type foods. Determined to find something that was sugar free, I stumbled upon a little buffet type thing that had pre-made salads. It wasn't my favorite choice of ingredients, but it was sugar free and it was food. I was proud of myself for making that choice over any number of temporarily delicious foods.

On a side note, if you eat frozen meals, takeout, fast food, or restaurant foods on an everyday basis, I challenge you to change over to freshly made food (that you cook or prepare) for 1 week. Then go back to your favorite dish in the above category. I bet it will taste totally different to you!
Day 11: I was at a BBQ and the dinner served was chicken marinated in honey and bbq sauce, corn on the cob and grilled potatoes. This is all no-no food on this challenge, although most would consider this a generally healthy meal (and it is!). For me though, after I ate this meal I felt that odd, loopy, disconnected feeling. For whatever reason, I seem to be sensitive to sugars in starchy foods. Hark!

Day 12: Ordered pizza with my cousin. Started eating it, and found that I really did not desire the crust at all. Ate just the toppings. This was kind of weird, but it shows that reducing hidden sugars really does make an impact.

Day 16: Discovered the best sugar free meal ever...salmon and steamed broccoli. Ever since the start of this challenge, I have been craving salmon, just simply sauteed with a little olive oil, salt and pepper.

Day 24: Started making green smoothies for breakfast. Yum! This may have coincided with the sudden jump in temperature and humidity, but regardless, starting the day with a smoothie is my new go-to. My favorites are either spinach or kale mixed with a natural protein powder, and then pineapple or mixed berries, along with nuts or nut butter, and any other ingredients that may be lying around!

Day 30: I couldn't believe it had been 30-days! Just by reading Dr. Olson's daily emails and by studying on my own, and experiencing the effects of different foods, on my own, I learned a ton in the 30-days (about my own body), even though I didn't go 100% sugar free.

Day 34: Still conscious and making sugar free choices as much as possible. Went out for Thai food and read through the full menu, studying the ingredients. Chose a Spicy Basil dish with shrimp. The sauce was super light and did not seem to have sugar in it. It was delicious and I could tell it was probably the healthiest (in all categories) choice I could have made there.

Results: In general, I will tell you that I have more energy and clarity with my daily focus than I did 30-days ago. Not sure if it's the (almost) sugar free or just popping out of winter doldrums, but my drive and ambition is at an all time high. My body feels good, and even though I have a slight weight loss goal (this story in another blog post), I still feel good about myself, even following this program only partially.

Moving forward, I plan to maintain sugar free about 85% of the time. One thing I will be adding back in is the classic PB&J, because it sustains me, and I am constantly on the go, so it's a good option. I will be re-evaluating my bread and jam choices though! You may even see a recipe for homemade jam in the future! I do have a health goal for this month that involves either losing weight or simply gaining lean muscle tissue (more to come on this).

Part of the 15% not sugar free is meals out where I think I'm ordering sugar free, but I am guessing that restaurants probably add sugar and salt to their food to make it taste better. I travel a lot and am always on the go, so sometimes (actually often) I am not making my own food. And then of course there is human error (often known as caving in on something you want!) Perfection is not my goal. Rather:

Awareness, backed by better choices is my goal

I would recommend Dr. Scott's program to anyone who thinks that they made need to reduce their sugar intake or to anyone who is reading this that thinks: "hmm, this is for me." If you think that please pursue it. If you read this and think it's nuts, find another sound program to follow, if your goal is to make a change.

In health and prosperity,
Monica

Get a Six-Pack in 7-days. What?!

"Flat abs, firm butt, killer legs! Click to read more"

"Lose 10 pounds in 2 weeks from walking"

"Get bikini ready in 30 days"

How many times do you see articles with these claims? Maybe it's in magazines, from some email mailing list you are on, or in your Facebook newsfeed.

While some tips can be positive and insightful, and often times, the 7, 21 or 30-day plans can be motivating and inspirational, the titles can bring a false or unrealistic hope of success.

Often times the message is, "do "X" and you'll get killer legs" or "do Y and you'll lose 10 pounds in two weeks."

The truth is, hitting your health and fitness goals takes work and dedication. Plus...all of us will have a different journey.

Work. This will be different for every individual. You may have a goal to lose 100 pounds; and you may be starting from a sedentary lifestyle, ordering food out everyday. If that's you, understand that your goals are going to be different than someone who exercises 4-5 days a week, eats a healthy balanced diet, and wants to improve their time for their next marathon. In the first scenario, goal #1 may simply be to walk for 10-minutes a day, everyday for a week, and not change anything else at first. In scenario #2, the first goal may be to do a planned set of sprint intervals directed at improving speed. In both of these scenarios, the goal setter will move forward toward the big goal. Guess what? Both are good!

The secret is, don't compare yourself to someone else or their goals. Your goals are your goals. Develop a game plan that makes sense for YOU, not a plan that makes sense for your co-worker, your best friend, or even your spouse.

Dedication. This is somewhat universal. To hit your goal, if it's a stretch, you are going to have to be dedicated on some level. For some it may be simple. A seasoned college athlete, who is given a new directive and workout plan by a coach, may find it simple to get the work in, because he/she already has workout slots planned during the day AND he/she is already in the mode of improving physically AND understands the benefit of doing so.

If you are new to exercise, you may not know these benefits (or you may not believe them just yet). You may not have a specific time (or dedicated hours) to workout or cook in order to hit your goals. It may take more dedication from you.

You must determine what you are willing to put in.

What you are willing to give, no matter what your neighbor, your spouse, the woman you pass running on the street everyday.

How dedicated are you to your goal?

When it comes to what we all read and see everyday from the media, or hear from our friends... use the grocery store approach. When was the last time you went in the grocery store and bought every single product that was available to you? Some products are right for you, and some aren't. Some are appealing, some aren't. Some of us love mustard, some don't.

Use the same philosophy when you are considering your health/exercise/food plan. Keep searching til you find something right for you. And then when you find it, don't get swayed by other plans that sound better or give you a false hope of quicker, immediate results.

For the last several years, I have known that I love CrossFit. While the program and interest is growing rapidly, it's not for everyone. For example, my dad, who is very active, hikes and walks all the time, has no interest in seeing what CrossFit is all about. Does that make him or I better than one another? No. It's a difference in preference. If I told my dad that he was wasting time hiking and that CrossFit was the only way to achieve health, would that make him better or worse? We are all different in our workout preferences. Don't give up til you find yours.

Use media, magazines and other articles for inspiration, but don't let them sway you from your game plan. Hook up with a partner who can give you feedback with regard to your plan and help keep you accountable to it's completion.

Keep it real when it comes to YOUR goals, where YOU are at. Don't compare your worst to someone else's best. Compare your best to where you are now. Let someone come into your life and show you how you can do more than you think you can, in the arena that you want to play in.

In health and prosperity,
Monica