Benefits of Movement, Health & Well Being

Here We Go 2019!

There is something about starting a New Year that allows for all of what didn’t work the year before to be put behind me.

I begin to think about what it is that I want to accomplish in the New Year and looking at what it will take to do so.

I have made New Year’s resolutions before but quickly they fell out of existence…mainly because they were “great ideas” but I failed to put a plan of action to achieve them in place.

Now, in the first week of the New Year, I fill my calendar with actions. Actions that will propel what I want to accomplish and I do it in 3 month increments. I set out my schedule of what I know I already have to do. ie. Work, homework, accounting, etc. and then I add in my personal workouts (I schedule my fitness like I do work), meetings, phone calls, etc.

Yes. I teach fitness classes, however, I also do some personal fitness goals just for me as well as a mind, body, spirit regime of reading, meditating and more. Honestly, if I do not schedule this stuff in, it doesn’t happen and I had to get really straight with myself about that.

Left to my own devices, I could binge on Netflix or find 1000 other things to do before taking care of me. Yup. I am just as guilty as the next person!

Action plans create just that….ACTION!

Imagine yourself 3 months out from where you currently are and walk back from that point to what you had to do to get there and write it all down. Use a google calendar! Put a calendar app on your phone, or if you like to go ‘old school’ write it on a piece of paper and go to work!

Remember, do not beat yourself up if you miss an action. Just put it back in existence and look towards that future you are creating.

Be kind to yourself and be in action.

Make 2019 your BEST YEAR YET!


Health & Well Being, Personal Stories

Prepare the Night Before for an AWESOME Day Ahead!

Getting started the night before for each day can really set you up to win or fail at what your goals are each day.  I have been working on this myself so I am speaking from experience right now.

What is your morning routine like?

I used to be that person who did not prepare for the next day and was constantly in reactionary mode.  Always one step behind instead of two steps ahead.  The alarm would go off and I would hit snooze three or four times and then by the time I got up, I would be rushing out the door with no breakfast and lucky if I had a lunch put together and then on my way to a day that was much of the same….just trying to catch up.

There was NO WAY I was going to be able to “fit” a work out in…you think if I couldn’t even get food into me that I would have REMEMBERED to even grab my work out gear?! NO WAY!

This was the cycle that went on and on until I had enough.  I was really done with feeling stressed out and behind all day!

I did a few simple things to support myself that made a WORLD OF DIFFERENCE:

  1. Pack your lunch the night before and have it ready to grab and go!  If you can, have your breakfast foods lined up on the counter the night before so you don’t even have to stand there in the morning looking in the cupboard trying to figure out what cereal you want or where the toaster is…it is on the counter waiting for you…with bowl and spoon or plate and knife laid out too!
  2. Pack your workout gear and anything you need to take with you the night before so you are not laying awake all night trying to make your checklist!
  3. If you are a coffee person and have one of those COOL coffee machines that you can program, DO IT!  Have it be made before your feet hit the landing to you kitchen!  If you are tea person, have your tea pot out and full of water and your tea bag resting in the cup just waiting for its hot water to be poured on!
  4. Pick one day a week that you are in your kitchen and make a couple of healthy meals and freeze that in individual sizes.  This will prevent you from stopping for take out. Don’t like being in the kitchen? CRANK UP the music while you cook, if your tv is nearby, watch a movie while you cook. Don’t stress, it all works out.
  5. Plan your week and work your plan! Every morning I get up (you can do this the night before too if you like) and I think of all the areas of my life I need to accomplish something in. ie. Personal, Business and Volunteer work.  I make a list in point form (You know the details in your head so don’t make it long and drawn out) and I do it in a Word document so that as I complete things I can cross them off right on my computer! YAY! I also have created this with another friend of mine and I send it to her each day. At the top of the list I write everything I am grateful for that day…ie. my dog, that I am prepared for the day…ANYTHING. I send her my list and she send me hers and we hold each other to it! Not like we have long conversations about it but if I have something on my list of actions for a week…she will notice and then asked me about it which gives me an opportunity to evaluate why I am not completing that, it may just be I don’t have the right actions in place!  Others can often see what you can’t!

Each day will begin to be a little easier and you will start to see how calm and at peace you are when you plan ahead and work you plan!  This will make the “I don’t have time to work out” excuse pretty much disappear! You are now PREPARED to work out! J