Author Archives: DonnaR

4 Tips to Help You Stay Motivated (When your motivation starts to slip)!

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Staying motivated, to reach your goal, is no easy task. It is possible, even for the strongest of willpower, for one’s determination to slip as time passes. However, there are endless ways of giving yourself a little push as you progress. Here are 4 things you can do to help yourself stay motivated on your health/fitness journey…

Envision yourself enjoying the fruits of your labor. What I mean by that is if you are training to run a marathon, envision yourself crossing that finish line and how excited and proud you will feel.

Obtain positive reinforcements from your peers and family members. Surround yourself with positive and encouraging people. The people in your life can act as a very powerful tool to give you a boost, both mentally and emotionally.

Take it one day at a time. You must tell yourself that Rome was not built overnight, or something like that. Developing healthy habits, changing behaviors and reaching goals take time, be patient with yourself.

Be optimistic. Keep your spirits high. Tell yourself everyday “I can do it!” To reach your goals you must stay positive and believe in YOU! It can be done!

 

How do you keep yourself motivated?

Monday Campaigns For Healthy Living

Hi Everyone! How has your Monday been thus far? If you still are not a fan of Mondays here are some Monday Campaigns to help jumpstart your week by getting you off to healthy start!  I really like all of these campaigns and I love Kids Cook Monday and Move It Monday so much I became ambassadors.

 

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Meatless Monday – Nutrition

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Move It Monday – Exercise/Fitness

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Kids Cook Monday – Nutrition

 

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Destress Monday – Stress Management

 

 

 

Monday Motivation: Healthy vs Skinny

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Today I was inspired by a friends Facebook post, which spoke to the supposed ideal beauty that women who are skinny are considered beautiful more often than women who are not.

That’s Ridiculous! Beauty has absolutely nothing to do with size! Being healthy has absolutely nothing to do with size! Don’t focus on being skinny, because being skinny doesn’t always mean healthy.

Health comes in all shapes and sizes and people are different and beautiful. Focus on becoming a healthier version of you! Strong, Fit and Beautiful!

How Committed Are You to Your Health?

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Staying committed to your health and fitness goals when you’re stressed, when it’s cold or rainy outside, or when social or work obligations arise can be difficult, but what is the alternative?

When you are healthy, fit and strong is when you are best able to deal with all of life’s circumstances.

It’s time you start believing in YOU! What are you committed to this week to make yourself as healthy and fit as you possibly can. I want to know what you are doing for you! Share in the comments below!

Yes You Can!

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Happy Monday Everyone!  Hope you had a great weekend! Yesterday was my Healthy Habits Workshop and it was truly inspiring to see participants focusing and opening up about their health goals!  Everyone really connected and supported each other with pinpointing goals, designing plans and coming up with doable actions!  A Sunday well spent!

The take home message here is “Yes You Can” train your brain to create healthy habits! Keep these 8 things in mind…

1) Specify the habit you would like to create.

2) Recognize the intentions and purpose of your habit.

3) Understand the value of adopting the new habit.

4) Repetition is key.

5) Be aware of warning signs and/or triggers.

6) Create a solid plan of actions.

7) Stay motivated in keeping the new habits.

8) Understand that creating new habits take time.

 

Go make some healthy habits and stop saying “I can’t” and start saying “I can!”

Make It Happen!

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Happy Monday! This Monday as with every Monday I want to share some motivation, some inspiration…Make it Happen! When in comes to your health you can’t sit back and wait for things to happen. You must first devote yourself to an idea, intention a goal! Next, plan it out; write it down, overcome your fears and own it! Once you’ve done that you MUST act on it, work hard and make it happen!

Some people want it to happen, some wish it would happen, some make it happen.”

Go Make it Happen!

Monday Motivation: Healthy Habits Workshop

Happy Monday! I’m so excited to share with you that I will be offering a Healthy Habits Workshop on Sunday February 12 1:15 to 2:45 at Ride Oakland! Bay Area folks come join me as I help you develop a doable and sustainable plan for reaching your fitness goals as well as the skills needed to turn those goals into lifelong habits! More info below, plus a link to sign up!

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Healthy Habits Workshop Sunday, 2/12
Getting fit, eating healthy and losing weight are consistently at the top of the list for New Year’s resolutions, but sticking to these goals can be tough. The Healthy Habits Workshop will help clients develop a doable and sustainable plan for reaching fitness goals and teach skills that will turn those goals into lifelong habits!

Donna Ricketts, MPH, a health coach and fitness educator who also happens to be one of our awesome RiDE instructors, will be leading this 90 minute workshop. Details and sign up below.

Sunday, 2/12 @1:15-2:45 pm
Cost: $35

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Monday Motivation: Goals not Resolutions!

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Happy Monday! It’s at this point into the New Year that most people tend to fall off the New Year’s Resolution wagon. My advice to you, get rid of your resolutions and set some realistic, attainable goals towards a healthy lifestyle!

Example: Lets say on January 1, you said I want to lose 20lbs by February 1! What? 20lbs of fat? That is not realistic at all!

Here is an example of a more realistic goal: My goal is to lose 1 to 2 lbs of fat a week with a total fat loss of 8 to 10 lbs by the end of February!

Do you see the difference? Now you must make sure you establish habits that will support you as you work towards your goal!

 

Do you have a health or fitness goal? What habits do you have in place to support your goal?

 

Monday Motivation: How to Love Mondays

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It’s Monday, are you happy about that? I read a quote somewhere that said something like “If you love what you do you’ll never hate Monday!” I like that, but I would also add these two things to it…

Use Sunday to prepare for Monday!

I dedicate Sundays to resting my body and calming my mind in preparation for the week ahead. I take time to plan for the week (meals, workouts, appointments, kids schedule and me time) in particular Mondays.

Embrace Monday as the day to set the tone for the rest of your week!

Mondays can set the tone for the week, so there are things that always happen or I planned for them to happen.

  • I start with a delicious and nutritious breakfast.
  • Next, I workout!
  • Have a healthy post workout snack!
  • Make my social media posts (Twitter and Instagram).
  • Respond to emails and text.
  • Make that money aka work!

How do you love Monday?

Goals Into Habits

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Motivational Monday – Goals Into Habits

Happy Monday! Are you ready to reach your goal? When you set your intention/goal, the odds of you reaching that goal are not very good unless your habits already support it. So if your goal is to become more flexible, but you are not doing anything to increase your flexibility such as, yoga or stretching, you’ll need to change your habits in order to achieve your goal.

Think in terms of your daily habits, especially if your goal is a big one. Nothing to complex just simple daily habits that are easier to do and maintain.

Now write down the habits you will complete daily, working them into your everyday life. Be specific! Identify when, where, and how you’ll implement them. Leave nothing to chance.

Going on this week…

Soul Food Wednesday – Ai James will begin “Cooking 101: The Basics” a series of tips, infograhpics and short video clips to help you improve your healthy cooking techniques. Follow us on Facebook Twitter for all the details!

Friday – Ready For The Weekend – Weekend Fitness Challenege! Follow us on Facebook Twitter for all the details!

 

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