Tag Archives: fitness motivation

Focusing on Health

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Now is the time to Focus On Your Health!  It’s been awhile since I’ve posted here on my blog, but it’s not because I’d decided to abandon it, just the opposite. Sometimes we need to step away from something to really get a true understanding of it and that is what I needed to do with GoodFoodMama.

I wanted to make sure I was taking it in the direction it needed to go at this time in my life. I wanted to make sure it was serving a purpose to my clients, to you and to myself.

While the message stays the same, “Motivating and inspiring you to reach your best health potential!” my approach will be one that offers more interaction with you! There will be more tips, quotes and daily actions you can do, right now, to help you care for yourself and to reach your best health potential.

One way for you all to get more daily messages from me is to follow me on Twitter or Facebook

In addition, starting November 1st clients will be receiving “Good News + Good Vibes = Healthy Life!” a monthly newsletter packed with healthy, motivating and inspiring information to help you live a healthier life! If you have already signed up to get emails you will also be receiving the newsletter. If you have not signed up, do so now!

Be Healthy!

Donna

Why Keep A Fitness Journal?

I strongly encourage my clients to keep fitness journals. I do understand that everyone is not a fan especially those who dislike the idea of recording every single thing that they eat, drink or do. Personally, if I were told to record everything I ate, I would probably not last a day.

However, I believe that it is not the accuracy of the details recorded that makes keeping a fitness journal important. The real value of journaling is that you become mindful of your actions. Just the process of thinking about what you have eaten or what activity you’ve completed forces you to stop and reflect on your behavior.

What does that mean for those of you who don’t like the idea of tracking everything you eat or do? It means you don’t have to obsess over the details. Just make a quick note in the evening of whatever you can recall eating or doing during the day to help keep you on track and to make you aware of your progress or where you may need to work a little harder.

Lastly, you don’t have to do this for the rest of your life unless you really want to. You can stop journaling when you start thinking automatically about what you are eating, drinking and doing. When it becomes a behavior a lifestyle!

A Fitness Journal…

Why Keep A Fitness Journal

 

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?

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!

Getting Back on Track With Your Fitness Routine

How are your fitness goals coming along? Consistency with fitness is important, but sometimes life happens! It’s easy to get a little off track with your eating and exercise routine. Don’t despair it happens to everyone. Here are a few things you can try to get you back on the fitness track!

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  1. If you have been having trouble getting your exercise in, try a short workout. Even ten minutes is better than nothing. Once you find that you are able to manage that keep adding ten minutes to your workout until you are back up to your regular time.
  1. Do you have the food blahs? Summer is the perfect time to experiment with new foods! There is a bounty of fresh fruits and vegetables available so hit your local farmer’s market and enjoy!
  1. Create a motivational health and fitness collage, like the one above. Include pictures of your goals and reasons why you want to get there.
  1. Work with a Health Coach, you’ll be more accountable. Find a workout buddy or get support from friends and family to help give you ideas and encouragement.

How do you stay motivated for fitness?

Fit Tip Friday – Shopping tips for healthy eating and more!

Hi Everyone and Happy Friday!

I wanted to share this infographic on shopping tips for healthy eating. What I like about this is that it has easy to follow tips to help you make healthy choices at the grocery store.

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Remember, if fat loss is your goal, then weekend eating and exercise needs to be just as focused and deliberate as it is during the week!

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Have a great weekend!

Fitness – Focus On Health and Not Just For Aesthetic Reasons

Fitness – making well informed food choices and exercising – should be less about vanity and more about your health.  Everybody has their reasons for participating in fitness programs and that’s fine.  All I am saying is try to look at the big picture.

When the focus of fitness is strictly to reach some unrealistic goal and you don’t reach that goal everything stops because you become depressed about not reaching that goal.

Instead try to embrace fitness as a lifestyle, as a way of life.  It’s something that will not stop once you have lowered your HDL cholesterol levels or your sleeping better or you have more energy to run around with your kids!  When you notice these kinds of things happening you will only want to continue because now your quality of life has improved.

I was totally inspired to write this post from my friend’s incredible collection of memes challenging folks to re-think their motivation for exercising. Check her out on FB Go Kaleo – Amber Rogers!

Here is a really good infographic that outlines the physical, mental, social and emotional benefits associated with fitness and being in good health.

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My 10 Most Popular Posts for 2014!

Hi Everyone! I just wanted to say THANK YOU for a great year at GoodFoodMama! The list below represents what posts you found most interesting this year. The first two are from 2013 and they got the most views in 2014!

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1. CHECK OUT THESE THANKSGIVING FRUIT AND VEGGIE PLATTERS – SO MUCH FUN! #1 Most Views

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2. TO EAT OR NOT TO EAT BEFORE YOUR EARLY MORNING WORKOUT? #2 Most Views

3. HOW TO PACK YOUR LUNCH (NOT JUST FOR KIDS)

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4. SOME THOUGHTS FOR A HEALTHY NEW YEAR!

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5. KIDS WHO COOK – INTERVIEW WITH 9-YEAR-OLD EMILIA GAJANO-BLYTHE

6. HOW TO MAKE YOUR BREAKFAST – POST THIS ONE ON THE FRIDGE TOO!

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7. HOW TO MAKE HEALTHY EATING FUN FOR KIDS

8. TOP 10 SOURCES OF VEGETABLE PROTEIN

9. GREAT TOOL! COLORFUL CHART OF HEALTH BENEFITS FROM EATING FRUITS AND VEGGIES

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10. HEALTHY HALLOWEEN TREATS KIDS (AND PARENTS) WILL LOVE!

 

I would love to hear from you in the comments on what you’d like to see more of or less of in 2015.

 

Some Thoughts For A Healthy New Year!

I am really not a fan of making resolutions, but I do like taking some time at the end of the year to think about the habits I want to break or start, the things I want to try to focus on or let go in the coming year. Here’s what I’ve been thinking about.

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 Cooking more, eating out less! So I was perusing my account last week and found that, some 35% of my purchases in 2014 were inexcusably “restaurant” related. Seeing that was a huge wake-up call to get my act together, cook more healthy foods (at home with kids) and save money! Win, win!

Here are 5 tips I found that work really well for cooking more and eating out less:

1. Learn how to fix your favorite restaurant meals at home.

2. Plan ahead! Before you go grocery shopping put together a list of meals you and your family will be cooking and eating over the next week or so and buy accordingly.

3. Stock up on simple, versatile staples. Examples are rice; dry beans, pasta, onions, garlic and a good supply of herbs and spices. The girls and I use these basic ingredients to create many great meals and most of them store well.

4. Buy Produce in Season! Cherries aren’t cheap in January so learn what and when the different types of produce are in season and buy them then. This works well with planning ahead. Use what’s in season as the focus of your weekly meal plan.

5. Buy in Bulk (When It Makes Sense)! Those monthly bulk purchases from Costco can save you a good bit of money over time – provided you have the room and don’t let them go to waste.

Trying to be present with the feelings I have in the moment, be it good, bad or ugly.

Dance more! I love music and I love dancing! Dancing is one activity that truly makes me happy. Since dance is considered a “moderate activity,” by the USDA’s physical activity guidelines and they recommend that adults should get at least 30 minutes of moderate to vigorous activity daily, I can’t imagine a better way to fill my quota.

Include more yoga into my fitness routine! I know I should meditate, but it is still a little hard for me to dedicate the time. That is why I want to add yoga back into my fitness routine. Besides the physical benefits, such as increased flexibility, increased muscle strength and tone, circulatory health, improved athletic performance and protection from injury yoga’s incorporation of meditation and breathing will help me improve my mental well being as well. Regular yoga practice will help create mental clarity and calmness; increased body awareness; relieve stress; relax my mind and sharpen my concentration.

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These are just some of my thoughts for the New Year! What are some of yours?

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