NY Goals--Simple Steps

Merry Christmas friends! We've got just a couple of days until 2014 and I for one, could not be more excited to run toward it! 

I want to encourage you to set goals for this year, if you haven't already. 

Simple steps:

1. Sit down and think about what you want, close your eyes and visualize your life at this time next year

2. Write down what you see

3. Find pictures and phrases that keep those goals in mind.

4. Place your goals, pictures and phrases somewhere that you will see everyday (backdrop of your phone, on your laptop, hanging on your wall, in your car--or all of the above)

5. Review your goals daily, don't write them down and put them in a drawer!

In the bible in Habakkuk 2:2, it says simply: "write the vision and make it plain."

Write it, see it, start to believe it, take action toward it and your goals will be achieved.

In health & prosperity,
Monica

Simple "get it" Motivation

Maybe this will inspire you on a daily basis!

Start Ambitious
Stay Consistent
Finish Strong

and...

Never give up
Never give up!
NEVER GIVE UP!

Why I'm Trying Intermittent Fasting

My life and schedule is crazy (in a good way). I don't have a routine, per say. I have things I do everyday, consistently and I have a schedule that I'm very good at planning and keeping, but it's rather all over the place. I get up and go to bed at different times every single day, although I'm usually up before 7. I often get less than 7 hours of sleep. Personally, I don't plan on changing that because there is a lot I want to accomplish. I exercise consistently, but when it's convenient (I am changing this though). I am in the car a lot. I have a lot of responsibilities (many are self imposed). Etc, etc. You get the idea, right!?

Can you relate to any of this? 

As such, my eating is all over the place. To be transparent, I've been struggling with knowing how much to eat, and when and how to plan my meals to keep myself healthy. Somedays I can tell that I haven't eaten enough, because I can tell my blood sugar gets low and I start saying weird things :) There are some days I am on the way to the gym, but haven't eaten enough to get a good workout in, so I have to go home, eat and then workout, which is kind of a waste of time. Other days I feel like I'm overeating, and it's frustrating.

That said, I'm not complaining, but merely telling you that, because there may be someone who reads this post who struggles with the same thing.

Let's talk about a solution (possibly).

Now, this is a solution that works for me. It may be good for you, it may not. You may read this and think, "YES!" this works for me too, or you may think it's silly.

I'm only on day 4, so I'm not considering myself an expert, obviously, and I haven't even been perfect in the last 4 days, I'm merely writing this post, because I am planning round 2 of a 30-Day Lifestyle Challenge, and for me, this is part of what I'm doing and want to explain why with 1 source!

Just like anything having to do with nutrition, there are a few methods of intermittent fasting. I'm so thankful for detail oriented people who can explain things and give solid advice.

A great resource: Three Methods of Intermittent Fasting. Nia uses her personal experiences with each method, plus the pros and cons for each, plus she refers you to other resources, which I love. She also has a beautiful philosophy: "No two people are the same, and therefore there’s not one universal approach to nutrition, or strength training, that will work for everyone" (totally agreed!)

Monica's "Method"
Eat between 10am and 6pm or 11am and 7pm (depending on my schedule for the day). Drink as much water, green tea, coffee or XS during the fasting time, as desired!  

2 Reasons I'm doing this:

1. Simplicity!
I'm not organized and this is super simple! Tracking, counting calories, and planning what I'm going to eat a week in advance is not for me (although this works for some!)

For example,  my good friend offered me a cookie at 11pm (we are actually both new to intermittent fasting and my conversation with her this week sparked me to take it seriously!). Anyway, I'm not a cookie girl, but it was a pumpkin cookie, and that's pretty hard to resist :-) But because it was 11pm, I said no (and so did she!) My expectation is that these types of decisiouns will snowball into positive health choices everyday, because who knows how often we say yes, we when we really shouldn't ;-)

2. Routine!
It's a way to regulate my routine and hopefully keep my body in a bit of a rythmn. If nothing else is consistent in my routine, this is. I don't want to have my brain focused on food for a significant part of the day (8 hours will do!)

It's easy for me to plan around time, because my routine is so different everyday. That may or may not work for you.

So there you go, hope this helps and provides a bit more detail, if you were wondering about this topic. Like I said, you can tell by reading this, I am not an expert in this area, but I will update you on my experience as I go along!

In health & prosperity,
Monica

6 Signs You're An Entrepreneur

 

These are a couple basic concepts I learned over time, as I moved from working for someone else to working for myself! You may relate, you may not :-)

1. You don't view your boss as having control over you and you stand up for yourself when asked to do something that is against your beliefs/values/ or whatever the heck you think is right!

(sometimes you can't explain why you rebel--whether verbally or in your head--but you just do!)

2. Based on #1, you act on this and you do what you believe, even if it's the opposite of what's asked of you. You still have integrity, you just don't conform because "the boss said so" (oops!)

Often you get promoted for this type of action, but you could also get fired ;-)

3. On that note, you may try to get fired because you're frustrated

You have a good work ethic, so you most likely won't outright quit, because you don't want to let other people down....But while you're "trying to get fired" you're planning out your own business, not looking for another job. I've been there!

4. And speaking of, you work harder and have a better work ethic than most others that work around you

For example, I knew I was an entrepreneur at 18 when I worked at a sporting goods store in the apparel department--I worked my butt off, harder than anyone else at that store. I found out that one of my co-workers who worked in the fishing department and smoked pot on his break and had like 1 customer a day made $0.75 more per hour than me. It wasn't a money thing, it was the principle. Moving on...

5. You have ideas that others think are crazy and you are constantly dreaming up new ones

Let's face it. You think outside the box, while most stay inside the box. As an entrepreneur, you have to control yourself and focus on 1-2 ideas at a time, and write all the other ones down to potentially use at a later date.

6.  At work, if there's nothing to do, you create work (productive work) that will benefit your industry or it's clients & customers.

You aren't afraid of work. You like to contribute. You want to make a difference.

These are my top 6 "signs of an entrepreneur" There are plenty more, and I'll post more in the future. Just wanted to post something fun that would 1) make you laugh, 2) possibly make you think I'm nuts, 3) make you mad if you are an entrepreneur, but not yet,  and you want to pursue something on your own ;-) 

In health & prosperity,
Monica

Monica's Christmas Traditions

At first I thought this topic may be a little off-base for the purpose and goal of  thewellwithall. Then I realized that joyful traditions are healthy and that contributes perfectly to the season and what I want to share with you.

My family has 2 real traditions..that's it. One was instigated by my mom and one by my dad. I'm thankful for both and I anticipate the delivery of each, when the time is right.

Tradition #1: 10-year b-day cards

Every year, around our birthday, my dad writes each of his kids a letter...to be delivered 10 years later! It's amazing. Now that I am 30+, I remember 10 years ago, but when we were younger it was cool to read about what we were doing & thinking and how we were developing. It's amazing how the dreams of a 5-year old can be similar to a 15-year old and a 15-year old dreams & personality is similar to a 25-year old. So that's #1-- if you have kids, I encourage you to start this tradition--your kids will totally appreciate it!

Tradition #2 : Tis the Season!

My mother loves Christmas, and she passed it on to me. Growing up, we could not pass by a Christmas store without stopping. She loves it. My mother has a collection of angels that she puts out every year; as an adult it's been fun to add to this collection. She also loves nativities.

For us kids, my dad, and Grama, she gets us an ornament every year that relates to something we've either accomplished that year or something that is a goal. It is always positive. Every year I love opening up my Christmas box and decorating my tree with the positive memories of my past and the even more exciting visions of my future!

One of my favorite ornaments is a light green glass ball, with etched white Christmas trees on it. It represents one of my goals, to own a Christmas tree farm, where I can cultivate Christmas trees and then give them away, along with a Christmas dinner for families who can't afford to buy a real tree. I want to build a mini-barn on the property, where others can come to cut down their own Christmas tree and enjoy hot chocolate and healthy snacks ;-) while doing so.

Another is simply a gold ice skate. I have a dream to train for 6-months like an Olympic figure skater. I have no talent regarding coordination and I will first have to learn how to skate semi-properly. But...this is a dream I've had for a long time, to push myself to the limit in that capacity. Why? I have no idea--it's just there! My mom bought me a figure skate ornament as a reminder of that dream.

I share this to tell you: 

1) Please keep your dreams in front of you, and encourage those around you to pursue their dreams (and tell them they can do it!)

I believe that anyone who puts their mind to a goal or dream can accomplish it. I don't care where you came from or what you have or have not accomplished. You can.

2) My life is not a fairy tale. I'm sharing with you one aspect of my life. Please don't read and think that this is fake. It's not! It's also ok for you to do something like this for your kids, your siblings, your friends, or even your parents. If you don't have supportive people around you, keep it to yourself (especially the 10-year card thing--you can keep it to yourself til then!)

One day, if you are still following, you can read my story and know that it's not all snowflakes and ornaments! But I choose to focus on the future (and trust me, this is a daily, sometimes minute by minute decision). I choose to focus on positive memories. And joy. My family has experienced tragedy (a couple events at Christmas). But I won't let this get in the way of my joy. God wants us to experience joy. He doesn't want our lives to suck. He wants us to live in abundance and to teach others how to do the same.

Merry Christmas!
If you'd like, I'd love to hear your traditions too.

In health & prosperity,
Monica
thewellwithall

New Years Goals: Start Now!

Warning: This post contains tough love & some bold flavors

Goal setting is one of my favorite topics and I get a little passionate about it. I've made so many mistakes in striving for goals, but also had several successes. I learn from it all and love to inspire others to move toward their personal goals. Here's your pre-January "inspiration" on goal setting.

In my world, the term "New Years Resolution" is a four-letter word. It's become a joke in our society, and almost an expectation that if you set a resolution, you are going to fail. This is crazy. Why as Americans do we start the year, setting ourselves up to fail on NY resolutions? Truly, I don't know the answer to that, but I do know the solution.

It's all about the set-up, the action/play, and the follow through. In other words, It's planning, preparing yourself for success, going after your goal with the right action, and keeping up with it.

The Set-up: Ask yourself these questions:

1. What do you want?
Be specific.  If you truly don't know, sit down in a quiet room with a piece of paper (yes, real paper!), and write down everything you can think of that you want, even if you start small. Write down material things, intangible things, goals, dreams, let yourself go with it. Then look at the list and picture 1-3 things that you want too accomplish or get in 2014, and put aside the rest of the list (just for now)

2. Why do you want what you want?
This is the most important step, because it determines whether or not you will get what you want. If you don't know why you want something, and you don't keep that in front of you, you will not hit your goals, because you will not stay consistent. It's so key.

If you don't have a true why toward a goal that you have set, then seek out finding a why or change your goal to something that does have a why behind it. This is vital.

3. Put your goals in front of you. 

On a white board, on index cards, as your phone/tablet background, on your bathroom mirror, at your desk, on your fridge. Do any and all of these. Trust me, do not skip this step. Put up both the what and the why. Use words & pictures. Both!

Do not put your goals in a drawer and open it next year. This is the silliest thing you can do (and we've all done it!), because you won't remember in a week what your goals were and then you will definitely not accomplish them at the end of next year ;-)

Then, if you want extra credit, read Imagine Big by Terri Savelle Foy. This is the best book I have ever read on dreaming big, accomplishing goals, and doing it with expectation and joy. This book changed my personal training business positively in 2013 and I plan to apply it even more boldly in 2014.

The Action: 

With each of your goals, what do you need to do daily, weekly, monthly to move toward accomplishing your goal. If you don't know or you've never accomplished the goal, you are aiming for, don't do this part alone. Find someone who has hit that goal and ask them to help you figure out what to do. Most of the time, we know what we need to do to move forward with our lives, or what habits we need to change. Having a mentor (who is further along than you in a particular area), to keep you accountable and to check up with on your actions & progress is vital. Be sure to share your goals with someone who has what you want, not someone is struggling with what you are struggling with, unless they are on a positive path to change it too and have already had success moving forward. About 30 days ago, I met with one of my mentors to talk about a financial goal. I have an appointment on Jan. 30 to talk with him again and report my progress...I do not want to have not made progress, so it motivates me, as I make decisions daily.

Create a system for yourself to remind you of your daily/weekly/monthly actions. I have a big white board that lists mine, so I see it all the time when I am home. Everyone has a different way of keeping organized, figure out what works for you.

The Follow Through:

Consistency is key, in anything. Don't expect to take one right action and all of a sudden arrive at your goal. That's silly. You may or may not see immediate results when you start pushing toward a goal. If your goal is to lose 50 pounds in 2014, you have 12 months to hit this goal or 365 days. Don't quit after day 3, when you don't see results. Keep those goals in front of you-- If you start to breeze by and not read your goals, change the picture, not the goals. Don't put them away. If I start to do that, I erase my dry erase board and re-write the goals in different colors or larger print, or I find new picture to add, whatever it takes.

Expect to make mistakes. Gosh, I dislike this one, but it's true. You are not going to be perfect all year, so don't focus on that. Focus on what you do right, not what you didn't do. I bet you do more good toward your goals (if you follow the above initiatives),  rather than bad. We naturally tend to remember the bad, so  you must focus on changing that thought process and work on remembering the good. Who cares what you did yesterday. You have today, you have right now, you have this moment to do something positive for your future. Go for it!

Focus on your strengths and you'll get stronger, focus on your weaknesses and you'll stay weak.

Evaluate yourself throughout the year--not with a critical, negative eye, but with a progression eye. If you get discouraged, look back and see what you've done to positively change yourself and move forward with your goals. You'll get excited about how far you've come and motivated to do more moving forward.

Start now. Like right now. It doesn't have to be Jan 1 to start working toward a goal. Do it now and you'll be thankful you did! I love the quote, "do something today that your future self will thank you for." Not sure who said this, but I see it on Pinterest & FB posts all the time :)

Figure out what you want & why, write it down, figure out what you need to do to get there, and get after it consistently.

Extra Credit: if you really want to change what you are doing and where you are, you have to change the way you think. You change the way you think by changing who you hang out with, what you read, and what you listen too. This trifecta will yield you amazing results, if you keep up with it. If you don't know what to read or listen too, ask me and I'll help you get started!

In health & prosperity,

Monica
thewellwithall

Positive Girlfriends

This post is mostly for girls--but it's a good read for guys too, to understand and gain perspective on the opposite sex.

This weekend, I've been inspired by four of my girlfriends, all for different reasons and all because of different opportunities. And now I am inspired to share with you why girlfriends, for us chicas, are so important.

Five years ago, I would never have written this. Maybe not even three years ago, and most definitely not ten years ago.

Girls--we need girlfriends.

We need ladies who will uplift us, understand us, spread joy with us, experience pain with us, and who are real with us.

As ladies, we are emotional creatures. I think by nature we crave and desire closeness with other women, but we deny it, because we've had bad experiences (at least this is true for me).

I do want to talk about why us girls need other girls in our lives who are positive, uplifting influences. We need friends who will listen to us when we meet the guy of our dreams, or when he breaks our hearts, or when we succeed, when we fail, when we put our foot in our mouths, or when we get a promotion, a raise, lose those last 5 pounds, whatever!

Whatever time frame ago, I would have told you that:
"I get along better with guys"
"Men are less dramatic"
"Guys say what they mean and there's no backstabbing"
Etc, etc, ladies do you relate? Have you ever questioned why you need to have girlfriends?

I'm was once with you. But...we do. We need good girls in our lives. Not the backstabbing ones (and yes, they are out there), not the ones who create drama every single day (and there are those). But we need girls in our lives that will accept us, ask us good questions, listen to our answers, correct us when needed, and praise us even more when we do something right.

 Ladies, we are meant to live abundant lives. We are meant to have significance. We are meant to do great things.

Yes, you.

Sometimes we need mentorship/coaching/a helpful eye to help us move forward. Sometimes we need to be the one who lends those gifts to another. We need each other.

I just got off the phone with my best friend from college. I live in MD, she lives in PA. We see each other about once a year (and it takes effort). We have what we jokingly call a voicemail relationship. We leave each other voicemails at least every other week and it's rare that we actually catch each other on the phone. Today we did! She said she was going to call at random times, until we got on the phone. It worked! We talked for 18-minutes, catching up on life. Nothing dramatic, nothing outlandish, just life. I was uplifted just by talking with my friend who knows more about me than most, and still loves me (and vice versa).

Yesterday, I met two wonderful friends for lunch. We sat, talked, and ate for over two-and-a-half hours....it was wonderful. We talked about every part of life you could think of: dreams, goals, family, kids, the future, the present. They both asked me questions, and didn't judge the answers (and vice versa). We talked, and we accepted each other. I was struck at the end of our time together how precious this is. We all three comes from different backgrounds and have different life experiences, but we loved on each other and want the best for each other.  All of us need friends like this.

On Friday and Saturday, I got to spend time with my mentor and one of my best friends. On Friday night, we were waiting on some other people to show up at the house for a movie and so we decided to dye our hair (put 2 spontaneous chicks together and that's what happens!)

We had fun just living free and both dying our hair "raspberry creme." Our results turned out totally different (she's blond and I'm dark brunette). Let's just say one of us is burgundy and the other is bright bright red :-) We had so much fun just playing and watching each others hair get redder and redder as the night went on (and into the next day!) We laughed a lot.

The next day we had the privledge to get behind some closed doors to hear teaching from a life coach and entrepreneurial powerhouse, who has positively impacted us both, related to the business & life we both pursue (we are in the business of making people's lives better through opportunity).

My girlfriend has been married over 20 years and has 4 amazing kids. I'm single with no kids. Yet, we are kindred spirits. We have different circumstances, but our hearts and passions for people and the impact we can make are similar.

We both were impacted and experienced a level of peace that was specific to our circumstances and goals. My brothers were there too, and they were peacefully & positively impacted.

But, I was able to have an understanding with my coach and closest friend, because we understand each others heartbeat. Because we were there together, experiencing the same thing (with a different perspective) our relationship grows. Everytime. Sometimes you don't have to even speak about it. You can look at your closest friends and see their heart. It's beautiful; and women, trust me, we all need to experience it.

Friday we played and had fun. Saturday we seeked out information; found it and,  we experienced it together. Ladies, there's no greater journey than to lock arms with other women who believe in what you do, who seek the peace, understanding and knowledge that you do, and who want to move forward with you, through life--whether in joy or in pain.

Bottom line--girls--seek out other women who have similar goals to you--or who love you no matter how many successes you have or mistakes you make.  Find the real ones. Find other women who have a passion for making others lives better.

Girls, truly, we need each other.

In health & prosperity,
Monica

When You're Super Over Hungry!

Have you ever overbooked yourself, not packed any or enough food, lacking time to stop in a grocery store and pick up a healthy snack or lunch?  You find yourself running all over town from appointment to appointment, using your mental & physical energy, and while you feel exhilirated with your work, you just aren't fueling yourself enough.  I know this isn't just me! 

How to not do this!

So I could tell you, pack more snacks, cook in advance, buy foods that travel easily, etc etc. And that would be good, useful information. But what happens on days, where that just doesn't happen? I've gotten pretty good about packing food for my full day, but there are some days that I either would rather sleep an extra 20-min or just downright don't feel like packing food.

Here is a solution for those days! And a solution for when you get yourself into over hungry mode.

Here is a game plan for you to follow for when you are super over hungry and how to not overeat and/or regret your decisions! This is specifically directed toward the end of day timeframe!

1. Go straight home. Don't go to the grocery store. Don't go get take out. Don't order pizza from your phone. Go home ;-)

2. Drink a big glass of water or unsweetened green tea. For a brief moment, you will trick your body to think it's gotten something into it. This will help you execute step #4!

3. Preheat the oven to 400. This is a Monica optional step, but involves preparedness. That way, while you are doing step #3, your oven is prepped in case you need it!  My favorite quick meal is to bake up some salmon and eat over a big bed of spinach & garlic.

3. Stop---think---Plan. When you are super hungry, every kind of food looks good, and if you don't take time to evaluate, you can end up eating way more than you want too and make really bad choices. Your goals that you have been working so hard for all week can suddenly be thrown out the window as you give in to whatever the largest portion of food you can find.

Instead, go for a 2 part meal: 

1. Plant Strong "Appetizer": grab carrots, peppers, cherry tomatoes, celery, an apple, grapefruit, or peach. Any fruit and veggie will do. Eat it, this will hold you over. Then proceed to step #2.

2. Entree: think lean & green. Pick a protein and a veggie that is either already prepared, or that you know you can prep pretty quickly. Stick to the protein and veggie.

While this is cooking, drink another glass of water and find a task to do around the house (do dishes, put in laundry, vacuum the floors...something that keeps your hands occupied.

4. Eat and feel awesome! Following these steps should help you get full, and avoid overeating/ruining your day/goals.

How do I know this? 

I experience this at least weekly. An active day without enough food packed or just a long stretch or meeting where I forgot about packing a snack. These steps will help you conquer the urge to hit up your favorite takeout place and order too much food (with the rationale that you'll save some for lunch for the next 2 days--don't listen to yourself!)

If you think I'm nuts after reading this--I'm envious of you, because you haven't experienced the above... bravo! (and tell me your secret!)

For the rest of us, print this out and keep it with you for when you have that overwhelming, "oh my goodness--it's been 10 hours since I ate feeling!"

How to Use a Positive Mental Attitude to Overcome Medical Challenges (Guest Blogger!)

Anyone who saw the Robin Williams movie, "Patch Adams" knows that laughter really is a form of holistic medicine. In fact, this concept has been taken so far that in Israel there are now formal college programs for those who would work as "Medical Clowns". This tells us that a positive mental attitude is a strong tool towards healing. If you are facing any sort of medical (or emotional) challenges, it is a good idea to identify any tools or resources available to help you. For example, if you are going to find yourself confined to a hospital bed for any length of time, you may want to turn to technology to brighten a gloomy mood. There are now all kinds of apps that can be put to use and they can even allow you to interact with others who may be facing similar health issues or times of emotional turmoil.

The Power of Positivity

Before you let anyone "poo-poo" the idea that being positive is useful during medical problems, consider a study done by the Harvard School of Public Health beginning in 2001. In the study it was discovered that the patients with the most optimistic views about life were also those who decreased their risks of heart disease. Other studies also concluded that a positive attitude reduced the chances for heart disease in postmenopausal women as well. The evidence around the positive mental attitude just keeps piling up, and proves that the "Pollyannas" among us really do live longer lives and tend to develop much healthier relationships. In fact, it is viewed as enabling the individual to "be there" for people in their lives in a way that the true pessimists cannot.

Positive Mental Attitude Defined

Because so many people argue that a positive person has to be a bit delusional, let's see just what the experts consider a positive mental attitude.

• Glass half full - Yes, these are the folks who would answer that timeless question of "is the glass half empty or half full" with the positive perspective.  They do not note the absence but instead put an emphasis on the presence. In other words, someone with a positive mental attitude is one who can appreciate what they have and set aside worries and thoughts about what they do not have or cannot have.

• Faith - This is not the religious sort of faith (though there are many who truly believe that this too helps to overcome medical and emotional challenges), but is instead the faith in oneself to conquer challenges, no matter what might come along.

• Opportunists - That's right; the person with the truly positive mental attitude is also the person who sees each day as an opportunity rather than a challenge.

For example, someone who has suffered a stroke and is told that they must relearn balance can either view this as an excuse to stay "safely" seated in order to avoid any falls, or they can look at is as an opportunity to retake their lives.

All of the studies have proven, time and again, that a positive perspective is the one that can help a person with a medical challenge to recover faster and more completely. Interestingly enough, the studies also reveal that the optimist handles the inevitable too. In all of the studies done, the "end of life" issues were viewed with acceptance and comfort by those who had displayed positive attitudes all along. This means that no matter what life presents, the person with the positive mental attitude is going to be able to face it calmly and with a good outlook.

Valerie Johnston is a health and fitness writer located in East Texas. With ambitions of one day running a marathon, writing for Healthline.com ensures she keeps up-to-date on all of the latest health and fitness news.

13 Ways to Increase Your Protein Intake in a Jiff

Let's face it. We're all busy. And we're all bombarded with the temptation of the drive thru, of ordering take out, or picking up a frozen pizza. I'm with you. The key is preparedness. For me, I notice that my natural tendency is to not eat enough protein when I am cooking for myself. To counter this, I've started buying food and nutrition products that make sure I stay on top of my protein game.

Here are 13 ways to increase your protein in 5-minutes or less (not counting going to the grocery store!): 

The Veggie Way
1. Beans. On average 1/2 cup of beans has 6g of protein and 120 calories. Add beans to a salad with fresh veggies & other protein or to a quinoa (high protein) or rice dish to boost up the protein. If you are watching calories, trade out a higher calorie sauce or dressing for the beans. A fresh salad spritzed with lemon juice & olive oil is way more refreshing than a the same salad doused in bottled salad dressing.

2. Quinoa. Gluten free, and technically a seed instead of a grain, quinoa is a great option to use as a base for veggies, beans or meat. It has 12g of protein in 1/2 cup dried and 320 calories.

Fiber note: 1/4 cup of beans (on average) and 1/2 cup quinoa have 6g fiber each. Fiber helps you digest your food and in combination with protein keeps you full longer. 

3. Feta Cheese. Two ounces of feta cheese has 8g protein and adds a ton of flavor to any dish. In my opinion, feta cheese eliminates the need for beaucoup sauces and dressings on any dish you make.

My go-2: 1/4 cup quinoa, 1/4 cup chick peas, 2oz feta cheese, 1/2 cup chopped tomatoes, and 2 cups sauteed spinach with garlic powder, pepper, 1tsp olive oil and 1T lemon juice. It has 18g protein and around 400 calories, which makes it perfect for lunch. Make a big batch at the beginning of the week and portion it out into food storage containers.

4. Eggs. A large whole egg has 6g protein and 72 calories (pretty good way to get protein in with low calories). A large egg white has around 16 calories and just over 3.5g protein.

Check out my Egg Quiche in Muffin Tins . Each egg muffin has 10g protein and 148 calories. 

5. Tofu. My favorite preparation is extra firm tofu sauteed. My mom makes the absolute best sauteed tofu, I've yet to duplicate it. You can saute it your favorite marinade, or simply with salt, pepper, olive oil and other spices. Be sure to mix it around, because tofu is like a sponge and you don't want all the olive oil going into 1 piece of tofu. One cup of tofu has 21g of protein!

6. Nuts. Here's the breakdown for various nuts in 2T servings. Nuts don't bring a huge amount of protein to the table, but adding them in with other protein tricks, adds up.

Almonds= 2.5g protein
Cashews = 2.6g protein
Pistachios = 3.3g protein
Walnuts = 3.8g protein
Peanuts = 4.7g protein

7. Greek Yogurt. Yum! Eat it by itself or use it as the base for a sauce or dressing. I'm biased, but I think Chobani makes the best product. A small Chobani non-fat Greek yogurt has around 18g of protein. Savor that.

Check out my personal favorite Greek yogurt recipes: No Cook "Creamed" Kale at 17g protein and Spaghetti Squash & Veggies w/ Homemade Greek Yogurt Ranch at 15g protein per serving.


Animal Protein

1. Trader Joe's Grilled Chicken Strips. So good. You get 4 servings of chicken breast for $5.50 and you get 26g protein per serving. The chicken tastes fresh, it's cooked perfectly and the best part is, you don't have to do anything to prep it!

2. Canned Tuna in Water. A classic go-to. You can travel with it, or keep it on hand to throw on top of a salad. A 5oz can has 10g protein and 45 calories.

3. Grass Fed Ground Beef. Why grass fed? Many reasons, but for one, grass fed beef has about 50% more Omega-3 fatty acids than corn fed beef. The American diet is desperate for more omega-3's, as it has a benefit for heart health, brain health, even metabolism. 

4. Salmon. Easy, quick, satisfying. My favorite quick meal is 4-5oz of salmon along with a cup of sauteed broccoli. Saute or bake your salmon with lemon or vinegar, a touch of cooking spray, salt and pepper. Four ounces of salmon has 25g protein.

5. Pre-cooked Bacon. Oscar Mayer Fully Cooked Bacon, Original has 7g protein for 3 slices and only 80 calories. 'Nuff said.

Recipe Idea: Try baking 4 oz of salmon with 3 pre-cooked bacon strips at 375 degrees for 25-30 minutes. Yum. 32g protein.

6. Shrimp. Buy frozen or fresh and throw it in with any dish you've got on deck. Shrimp adds elegance and allure to any dish (even though it's super easy). It also adds 20g protein for 4 large shrimp.

Do You Focus on Fit or Fat?

What dominates your mind determines your actions and your results. If you believe you will succeed, that you have a much higher percentage likeliness to actually get there.

If I have ever trained you, you probably know that I have 2 rules (I keep trying to come up with more--but I am anti-rule myself, so it's hard!). Here's #1:

1. Never ever talk negative about yourself while you are doing something good for your body. 

If you're working out with me, I don't allow statements like, "ugh, I'm out of shape" or "I'm so weak" when you are working out.

The reason I don't allow it, it because in that moment you are choosing to take care of your health and moving forward in pursuing something that can bring those desired results, if you stay consistent. Instead, change it over to "I can be stronger," "I am strong," "I did those pushups like a champ"

Sounds cheesy, but it's real. What you say is what you get (and what you expect).

Here's our topic today..FOCUS.

I am tired of hearing other people (and myself) say or think "I need to lose 5-10 pounds." Yes, there are medical/health circumstances, where specific weight loss is really important and can literally have effects on longevity, quality of life, reduced disease risk, happieness, etc, etc. But, right now I'm talking to you who live a generally healthy lifestyle.

Do you really care about those 5-10 pounds, or would you rather be healthy and fit, and maybe just lose inches, lower your blood pressure, reduce your cholesterol, or just plain feel better. Who ever told us that this wasn't enough?

I remember, when I first started really working out, I gained about 10 pound in 6 months and dropped 2-3 pants sizes. Basically I reduced my body fat and increased my lean muscle mass which helped me get more fit, healthier, and look better--yet I was "heavier."

Today (if you fit into the category of "I want to lose 5-10 pounds") I ask you to focus on what you can do to be more fit. Not what you can do to lose weight or fit into whatever sized jeans. What can you do consistently to feel awesome, get stronger, be more lean, be happier (more joyful), and be excited for your next workout, instead of dreading it.

In health and prosperity,

Monica

Simple Task

This week, I encourage you. Go after what you know you are supposed to with all your heart. Just go for it, don't hold back. Whatever your goal is, just pursue it and get after it. Your reward will be great for doing this and you may surprise yourself with how much you can accomplish!

That's it :)

In health and prosperity,
Monica

Clean Your Apartment & Workout Too Part 1

This post was supposed to simply be a workout that you can do at home, while you clean your place. Harmless, right? As I started writing, my heart opened up to another issue and that is really sticking with something, even if day by day the results seem small. I've seen so many examples of this with people I know recently, and apparently my heart needed to release it. Part 2, is an actual workout you can put into practice to make cleaning your house/apartment/whatever, fun and workout beneficial!

Often, I hear the excuse, "I don't have time to exercise." I myself often find myself thinking, "I don't have time, energy, etc to clean my space."

The truth is, we all have time. Maybe we don't all have 90-minutes a day, but we all can find 10-20-30 minutes a day to exercise and on somedays longer, if needed to hit your goals.

We can find the time.

But, you have to want it. You see I want to keep my car, purse, apartment, kitchen, bathroom, closet (need I go on?) clean, but the truth is, if I don't set this as a priority or treat it with importance, it happens infrequently. Yesterday, I dumped out my purse on my bedroom floor (in the middle--because ideally this means I'll pick it up faster). For me, this is how I force myself to clean, create an even bigger mess that has to be taken care of. Today I pulled out all the change and put it in a cute box and stacked up the dozens of receipts that had given my purse the resemblance of a trash bag....change needed!

So the above is a funny example, but how often do we treat our bodies and health this way?

"I'll start tomorrow." (no--tomorrow doesn't exist now--today is it)

"I ate a banana today (and kept all my other crappy eating habits). I was healthy today!" (be sure not to kid yourself)

Is your health/weight/food choices/workout decisions/stress management techniques/etc/etc/whatever you need to make yourself better, a priority? Or is it something you only handle when it becomes so severe, like the receipts flying out of my purse, that you only take action at crisis?

No matter what it is: moving your body more, stopping your ice cream binge, halting an addiction, speaking up for yourself more, believing in yourself, training for that half marathon you've always wanted to run, taking that dance class you've been terrified to sign up for....

Whatever it is for you, you CAN do it. You CAN step up and say, I'm all in to hit my goal.

You may need support.

I believe as humans we are designed to be in community and help each other.

Let someone step into your life and encourage you, challenge you and uplift you.

Do you need to dump so trash (old receipts) on your bedroom floor and day by day pick up the pieces? The trash represents past failures, negative people, your situation if you are unhappy with it.

Dump it all out and start fresh today, even if the changes seem insignificant right now. In my opinion, any change that you make for the better, is significant. I don't care how small it is (or how small you think it is). If you are trying to save up money and you put away $5 a day for 30 days, does it look significant? Not really. But if you weren't doing that last month and you continued to do this for 90 days, you'd have $450 (the cost of an iPad mini and some accessories!)

What if you did the same for your health? Just using exercise as an example, let's say you ran for 15-minutes a day (literally just a random example kind of/sort of equivalent to putting away $5 a day!). Let's say in 15-minutes, you expend 125 calories. In 90-days, you would have run 10,800 calories or 3 pounds. Maybe that's not a huge deal and maybe your goal is bigger. But look back 90 days, did you hit your goal of losing weight?

This example can be applied to any goal you have. Let's say you want to be able to do a pullup. If you start from zero and practice several times per week, over time you'll get to your goal--but it may take time.

Stick it out and know that the other side is positive and empowering!

By the way, this is soo not what I was about to post about, but it was on my heart. Part 2 is a workout that you can do, at home, while cleaning up your space!

In health & prosperity,

Monica

Monica's Pre-Race Food Tips

Next Saturday, I'm running the Rock n' Roll Half Marathon with 3 of my friends! I can't wait to do this race, because it will be the first race I've done since the life changing MCM in 2011! I did zero races in 2012 after running a marathon at the end of 2011, although it doesn't feel like it's been that long. Anyway, today I got this question from a friend who's running it too, and I thought it could be helpful for you, if you are looking at running a half or a full marathon in the near future. 

Question: What Should I Eat the Week Before the Race?   

Answer: Eat normally throughout the week, with foods that you know are neutral to your digestion. This week I've actually been eating a rather plant strong diet with lean proteins, like salmon or ground turkey breast. I like this type of diet because it makes me feel lighter, which helps running.  In general next week, I would say to stay away from foods that drag you down, like super cheesy/high saturated fat/fast food type stuff, but eat normally. 

The most important eating day is the day before the race. You'll want to drink extra water throughout the day and eat a dinner that is generous in healthy carbs. Whole grain pasta with veggies and a meat is a great way to go. My go-to the day before race day is actually Chipotle, because it's easy, no thought, and will give me a good sized portion of the right types of food.  I do brown rice, beans (sometimes), peppers, chicken, tomato, corn, and a little bit of sour cream and cheese. This preps me and gives me energy, but I would recommend eating it at least a couple hours before you go to bed, so that it can digest right ;-) On race day morning, I drink an XS (for the B-12 energy), a big glass of water and make myself a 2 egg, whole wheat bread, spinach and tomato breakfast sandwich with an apple. I also usually bring a ~200 cal protein bar to eat 30-min or so before the race starts. I find that because we are eating breakfast so early to get to the race, I am usually hungry by the time the race starts, which is not a great way to start. You may not need that extra bar, but it's good to have it on hand in case! 

This is how I eat, and what I've figured out for myself after a few higher distance races. You may be different. Figuring out what's best is all about trial and error.

The key with the pre-race diet, is to not eat anything new the day before or morning of, and really if you can help it, a couple days before. You don't want to find out on race day that your body doesn't digest "x" like you thought it would. Same thing goes for sports drinks, energy cubes or energy shots. I would recommend not experimenting on race day! Runner's diarrhea is a real thing :) 

You may want to run with water, but experiment with your method, before race day. I don't like to run with anything extraneous on me. I find that the water stations come up enough, but I know some like to have it when they want it. 

This is my non-scientific method for eating before a distance race. Feel free to comment with your experiences! 

In health & prosperity, 
Monica

Advice from the Naturally Unorganized--how to tackle your space!

If you are unorganized by nature, hear me.. so am I! I stopped reading organizational articles and spontaneously buying magazines with articles that promise an organizational solution a long time ago. Usually, in my experience (and please direct me if otherwise!), they are written by organized people! What?

Ok,  although my organizational skills get better and better everyday (this is a positive mindset insert), I still struggle with this issue daily.

For me, the common culprits are (in no particular order) are:

1. The constant everyday need to do dishes...seriously...

2. Laundry that goes from the dryer to being dumped on the bed to the floor and then gets stepped on for a week

3. The random sock that is under your coffee table... or in the kitchen...or sitting on your dining room table

4. A bathroom counter filled with non-daily used products, a toothpaste container that is out of control and a sink that could use some green cleaning spray and a turbo application of the paper towel

5. A desk that has anything piled on top from (and this is just my today view of it): bills, jewelry, products to sample or sell, slippers (this is unusual), gum, and a Christmas stocking (which may possibly definitely house my receipts--for tax purposes--for the month of January 2012)

6. Your car. Oh my. I don't get how the car can turn into a locker room, a kitchen, and a bedroom all at once. This week for me, was the most extreme. I won't go into details (but if you want to know call me!).

7. Your purse (or your backpack, or brobag...whatever you carry). It gets so crazy that you have a tough time finding your wallet, your lip gloss,  your smartphone, or anything and everything else that you pack in there.

Do we relate yet? If you're shaking your head, yes, keep reading. If you're confused or disgusted, stop reading, you're already organized (no offense--those who are going to keep reading might possibly envy you!)

We can't point out all the above craziness, without some solutions to take action on immediately. Let me be clear. I didn't google and find the above examples. I have lived them (and am definitely not giving you the full story!). If you are working on getting more organized as a naturally unorganized person...keep reading (then apply what makes sense to you)

Step 1: List it!
Walk around your living space and in each room write down everything that needs to be picked up, organized or fixed. And I mean Everything. No matter how miniscule it seems, if it pops in your head, write it down.

Next, do the same with your car. Write down things like, clean out the trunk, wash the floor mats, etc.

If you are self-employed or have an office or work space, do the same thing.

Step 2: Start with your living space!
While you may spend a lot of time in the car, if your living space is a mess, bringing things in from the house is only going to make that mess worse.

Look at your list and tackle the surface items first. For example, clear off your desk, do the dishes, sort your mail, dust your end tables and coffee table, etc.

Next, tackle what's on the floor. Just pick it all up and put it where it goes.


Step 3: The Car!

Option 1: Put trash in a plastic bag and throw away. Put everything else in the car in bags, bring it into your house, and leave it there for a month or two. If you don't remember/haven't needed anything from the bags in the last month or two, throw it away. This is the extreme way to deal with clutter and it's my favorite!

Option 2: If you are more conservative, do the same thing listed above, but then sort through the bags either all at once, or one per day for a couple days and put things where they belong.

Next, vacuum out your car, and clean off the dash and the console. If you must store things in the car (like me), buy cloth bins or a gym bag to house what you need and keep it in place. 







Personally, I've become bored with this by now (and I'm guessing if you're like me, you have too!). Start here. This process could take you a day, a week, or a month. Go at your pace. Keep going and master these projects, before moving on the other organizational tasks!

Would love to hear feedback from those who take this and put it into action!

Wake Up Well Workout & Goal Setting

By nature, I'm into setting extreme goals, like I'm going to run 5-miles every morning, only eat fruits, veggies and lean protein, read for an hour a day, pray for an hour a day, pick up a new client everyday, volunteer everyday for 4 hours, put $200 into savings every week...starting all at once...ready go! 

But... the more I learn and experience and practice, the more I understand that to move forward it's a matter of setting small, reasonable, achievable goals.  Why set a goal that is so ridiculous, you set yourself up to lose? Goals are meant to stretch you, but they are also intended to be hit. 

Many times, I have set up one of my extreme plans, only to falter on day 1 and really never move much past that. To move forward, you must set small, sometimes seemingly insignificant goals, and do the action consistently. 

Recently, I created a habit in my business of educating myself and taking action toward helping others achieve their goals, daily. It took me about 3.5 rounds of a 21-day challenge to become consistently consistent. Some days I accomplish way more than others, but the point is, I accomplish something everyday or am very aware of the fact that I didn't. 

Keeping this same criteria in mind, I decided to set a 21-day health goal. My plan is to start every morning with a green smoothie and the workout pictured. Now, I may have another green smoothie throughout the day, and 4-5 days per week, I will be doing my regular work out (right now training for a half marathon). But the point is to start my day healthy and active. 

Today is day two. This morning it was early and cold and I really wanted scrambled eggs. There is nothing wrong with scrambled eggs for breakfast, but that isn't my goal right now. I can have scrambled eggs for breakfast number two or even for dinner, but my goal is to start the day with a green smoothie. I made a delicious smoothie with spinach, a banana, mixed berries and a tablespoon of almonds. It was delicious. Already on day two, I almost compromised my morning workout, because I am running 8-miles later. But..I did it anyways, truthfully in the middle of writing this post. How can I write about this, if I'm compromising my own goals! 

Top Tips for Goal Setting

So the key is, set yourself up to do something doable. 

Make it something you can do regularly. 

Put the goal in front of you. 

Figure out why you are doing it and put a picture of that goal in front of you. 

Find a way to hold yourself accountable. 

Take action daily. 

Remember that you may not be perfect at first, but each day to renew and get better and better, until your goal becomes a habit as easy as putting shoes on before you leave your property.

Great books on this topic are: 

The Slight Edge by Jeff Olson

Imagine Big by Terri Savelle Foy (pre-order for May 15, 2013)

Single on Valentine's Day?

I admit, Valentines Day is not my favorite day of the year. Whether I'm single or dating on the day, I'm not a fan. I'm also not a fan of being negative, so don't worry, this turns positive soon! To me, Valentine's Day has become a crazy, commercialized, overhyped, and forced holiday. 

In my opinion, it puts pressure on couples (especially new couples), and I honestly believe it puts a ton of pressure on men, to prove through dozens of roses or expensive dinners out how much his woman means to him. In my opinion, its phony and forced, and not a true testament of love (if it's not done other days of the year too!) 

On the flipside, for single people who don't want to be single, it's an in your face reminder of your relationship status (including a constant pictorial of hearts, flowers, teddy bears and all things pink and cuddly!)

These have been my feelings on the holiday since I could spell Valentine's Day :)

This post was inspired by my good friend, Debra Floyd, a fellow entrepreneur & personal shopper, who this year decided to focus her attention for Valentine's Day to single people and the concept of Pamper Me. Debra wishes to encourage single people to treat themselves to something nice on Valentine's Day, whether it be a massage, a new gadget, a new watch or piece of jewelry, or simply a set of new body lotions. I love this idea! Debra is taking it a step further, using her personal shopping skills & expertise, and helping ladies and gents who are single, find the perfect gift for themselves for Valentine's Day!

Loving it (way more than anything else to do with Valentine's Day!)

So single people, I invite and encourage you to do yourself a favor for Valentines Day & treat yourself to something nice :) If you need help figuring something out, email me (I already know what I'm doing!)

In health & prosperity (and to my only post on Valentine's Day),
Monica

21 Day Challenge

How many times have you heard that it takes 21 days to create or change a habit? How many times have you heard that and been frustrated. Yeah..me too!

But can I tell you, it's true.

There is something about committing to an action for 21 days that is manageable and doesn't feel like something that's necessarily a life change (even if deep down we want it to be). I mean 21 days is less than a month, it's only 3 weeks. You can do anything for 3-weeks right?

Right!

Your 21-day challenge can be anything! It could be:

I'm going to wake up every morning and tell my spouse I love you and then drink a huge glass of water

I will exercise 30-minutes a day, no matter what

I will eat fish 3 times per week

And on and on and on.

There are so many goals, I cannot begin to delve into all the options available for you.

The key is pick something that works for you!

If you'd like a specific guideline that I have been sharing with several friends, click over to Workout Foodie (my food blog) and read the specifics for a 21 day exercise and simple food plan that anyone can follow!

Comment or send me an email if you are participating!

6 Ways to Up Your Veggies without Going Crazy!

I'm avoiding the obvious ideas in this post, like eating a big salad once per day or  gnawing on celery instead of chips. You know this already. I want to help you find ways to include veggies in your diet that you may not have thought of..

We all know veggies are important right? But do you really get enough every single day? It can be tough if you are just getting in the habit, but I tell you...once you do, you will miss your veggies if you don't get them! 

Not sure how much is right for you? Check out CDC's calculator for your recommended fruit and veggie intake based on your age, gender and activity level.


Here are the top 6 ways I have used to increase my fruits and veggies: 

1. Buy veggies! I know this seems obvious, but seriously...have you ever filled up your basket without going through the produce section? Start in the produce section and pick simple veggies to prepare or eat, like green or red peppers, broccoli crowns, baby carrots, baby spinach, or tomatoes. If you're not into veggies, buy something to dip them in, like hummus or a low-calorie dressing.

Frozen veggies are a-ok too. Next time you make a soup or chili, throw in some edamame, spinach, okra, or frozen peppers and onions. When making pasta or rice, throw in a handful of veggies.

2. Make smoothies! Now if you don't like veggies, I know the idea of a green smoothie sounds nasty, but trust me, you can't taste the veggies if you mix in the right stuff.

Start with 1 handful of any greens and a handful of shredded carrots and a 1/2-3/4 cup water in the blender. Blend! Then add in strawberries, blueberries, or pineapple, along with a scoop of yogurt or 1/4 of an avocado. Add in a smidge of your favorite extract like vanilla, almond or orange. Blend and enjoy!

3. Make pasta sauce! I find that veggie "haters" are often pasta lovers! Make your sauce into a 1-3 servings of veggies, without sacrificing your pasta. Using your trusty blender, combine 1 tomato, 1 handful or spinach or kale, 1 handful of fresh parsley and the juice from 1 lemon, along with garlic, 2T parmesan cheese, and pepper. Blend until chunky or smooth and serve over pasta!

4. Get it through juice! A good friend and colleague of mine,  happens to be the Registered Dietitian for BluePrint Cleanse, a rockin' company that purely manufactures juices from raw and organic ingredients. It's ridiculous. She has been giving me all sorts of positive info on the benefits of juice, and while I was once a skeptic, I am now a believer in the benefits! Their green juice contains 6 pounds of produce and it feels like you are committing food sin when you drink it! It's delicious. If you truly hate fruits and veggies, try drinking 1 green juice a day. You can get BluePrint at your local Whole Foods.

5. Snack on 'em!  Seriously, it's so easy to snack on veggies! You just have to buy them at the grocery store! These days, even if you hate chopping, you can buy pre-cut veggies at your local supermarket...there are no excuses! My favorite ways to sneak veggies in is: carrots or sliced peppers with hummus, a quick saute of spinach and olive oil, or a quickly blended gazpacho made with tomatoes, tomatillos, cukes, vinegar, oil and spices.

6. Supplement! Now a fruit and veggie supplement is just that...it augments your healthy diet. I do not recommend taking a fruit and veggie supplement and not eating vegetables. This is a way to ensure that you are getting all the nutrients you need, as you consume a healthy diet. This is the one I recommend!

Everytime I Run

This weekend, I had an amazing opportunity to attend a conference called "Imagine" which focuses on dreams and goals, where you are going/want to do, and success stories and principles taught by people that I respect in my industry. It's the perfect opportunity for me.

Going into the weekend, I was thinking about my dreams moving forward. I have many. Some would excite you and some you'd think I was a nutso.

That's ok though, because my dreams are mine, and your dreams are yours.

I respect anyone who wants to say dig deep into the earth and discover unknown species of bugs....I have no desire to do that. Or someone who dreams to swim across the English Channel...yeah...I'll start with swimming one lap smoothly :)

On Saturday morning, I got up early, and decided to go for a run in Raleigh. I didn't really know where I was going, but as soon as I started, I got all giddy/excited/joyful, because I had gotten up early to go for a run,  a move that most people wouldn't make. I was prideful in a positive way,

 I found a walking/running/bike trail about 8-minutes into my run. As I'm running and running I started to think...

Running for more than 5-minutes is part of one of my dreams realized.

Every so often when I run, I think about when I couldn't even run a mile straight. In high school my mile time was 14:10, as an athlete, this was embarassing. I just couldn't figure it out.

Fast forward and I can now run races. This weekend, I got up early, and ran for 45-minutes straight, in unknown territory, without stopping.

In high school, I couldn't have done this.

In high school, I didn't know that 10 years later, I would have the dream to run a marathon.

But, now....it's a dream realized.

Everytime I run more than 1-mile, I think about when I couldn't run a mile and how much it hurt. I chose to win in this area. You chose to win now...with whatever you want to do. Fight for it. Sweat a little. Have uncomfortable and honest discussions with yourself if it's needed. Do whatever it takes and live your dream.

New Years Cleanse (Not What You Think!)

This post is not about a dietary cleanse, but about a personal mission, clutter attacking, organizational, let me get a handle on technology cleanse. If you feel overwhelmed with the amount of stuff you have in your house, in your car, or on your brain, read on...

Here are 7 ideas for 2013: 

1. Clean out your closet (don't roll your eyes!): I know you've heard this before, but I mean get serious about it. I'm talking, get down to it and be real with yourself. If you haven't worn it in 6-months, donate it. If it's something you constantly try on, but it doesn't fit quite right, donate it! Last winter, I bought a new sweater, which I loved. It fit great, until I washed it (I know you can probably relate!). All of a sudden it was tight on my arms and a little too short for comfort. I tried it on for weeks, hopefully it would magically return to its original size. It didn't. I donated it and I expect that someone else tried it on and it fit perfectly. Perfect. So glad to have it (and other clothing items out of my closet!) If you've got nice clothes, that you just don't wear, sell them to a consignment shop and but the money aside for the next time you need new jeans or a new dress.

2. Update your kitchen. If you haven't used a mini appliance or a serving dish in the past calendar year, donate it to a friend or to a charitable organization! Recently I moved, and I went through my kitchen and found many items that I liked, but I just didn't use. I gave them away to two college friends of mine. They were excited to get free (and usable) (and cute!) stuff and I was happy to be rid of it and make them happy!

3. Unsubscribe from unwanted emails. This has been my personal victory so far in 2013. I've had my email account since college, and there is a lot of crap on it! Now, instead of just deleting emails from places I won't ever shop or places I'll buy from once a year, every couple of days, I have clicked on the email and unsubscribed. Yes! My inbox is lighter and it feels like a rock lifted off my shoulder.

4. Clean out your pantry and fridge. I know you're planning on using that can of beans that's been sitting there since the summer, but if you haven't used it yet, are you really going to? Even if you donate it and buy a new can, I bet you're more likely to use it, plus you're doing something good for another. Do this with all your pantry items. Go through the fridge, get rid of anything questionable, toss condiments that haven't been used in a month, or anything you bought more than 4 months ago. Wipe down your fridge. Do the same with the freezer. If it's been opened and in the freezer more than a month, toss it. Clean out the ice maker and start fresh!

5. Pamper yourself (all in 1 week). This may be more for the ladies, but not totally. Take a long shower or bath, exfoliate and shave your legs like you are about to wear a bikini tomorrow. Moisturize after you shower and take time to use your favorite facial mask. Go to your salon and get your eyebrows done, get a manicure/pedicure, get a haircut and style, get a facial or a massage. Treat yourself and then keep it up on your own.

6. Set goals that are actionable. Set a goal and know what you have to do to hit it. For example, "I want to lose weight" is not a goal. "I will lose 5 pounds by cutting x,y and z from my diet or by cooking from home more, and taking the time to exercise 3-5 days per week on x,y,z schedule" is a goal. Assist your brain in knowing what to do to hit your goal. I did this this year and it's making a world of difference with my focus!

7. Make a huge To-Do List. Include everything. And by everything I mean big things, like refinancing your mortgage or researching your next car, home or job. I also mean little things like, touching up a paint mishap on your wall, going through your cosmetics drawer, or buying new floor mats for your car. Whatever you have ever thought, "I need to do that," write it down and then prioritize it. Chip away at it and cross it off as you go. Victory! 

The last tip is to be ok with the lack of perfection. If you set a goal and pursue it for 3 days and then lose momentum for a day, don't stop. Reset, get back on the horse and go at it again. No one is perfect. Expecting perfection rids you of the possibilities of achieving your goals, because there is so much pressure to get it exactly right, that you lose sight of the progress.

Step 1 is recognizing that you want to improve.
Step 2 is organizing a plan
Step 3 is putting the plan in motion through action
Step 4 is never giving up, no matter what may come against you

Happy 2013!

Monica