Tag Archives: health and fitness motivation

Monday Motivation: Goals not Resolutions!


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?


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!


  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?

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.


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.


 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.


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

Fitness versus Health: What’s the difference?

I get this question quite a bit “Is being fit the same as being healthy?” A lot of people think being healthy and being fit are the same, but they are actually distinct states of physical existence. You can be fit, and not very healthy; and you can be healthy and not very fit. This Venn diagram shows you where the two become one. Strive for one and you can reap the benefits of the other.


You Can Be Fit and Healthy, Stop Saying You Can’t

Here is a short and to the point post for you:

I can’t make it to the gym, I can’t go for a walk, I can’t give up soda, I can’t give up my Mocha Cookie Crumble Frappuccino (590 Calories) from Starbucks, I can’t find the time to make healthy lunches – enough!


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