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

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!