Tag Archives: monday motivation

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.


meatless_monday_logo-large copy





Meatless Monday – Nutrition






Move It Monday – Exercise/Fitness

kidscookheader04 copy





Kids Cook Monday – Nutrition


dsm-logo-n-tagline-194x100 copy





Destress Monday – Stress Management




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?


Monday is the Best Day!

Hello Monday!
A lot of people ask me why do I like Mondays? Don’t get me wrong I love my weekends and I do believe they go to fast, but that is no reason to hate Monday, in my mind.

I think of Monday as my fresh start to the week. It sets the tone, so if I start off indulging in healthy behaviors, more than likely I will maintain those behaviors throughout the week.


My Happy Mondays

What makes my Mondays so happy?


  • First things first, I never miss a Monday workout!


  • Monday Writing Prompt – The one-day of the week that I am determined to write (blog post, lesson, article…) is on Mondays!


  • I am a Kids Cook Monday ambassador and I just became a Move It Monday ambassador! Move It Monday is an international campaign encouraging people of all fitness levels to get moving each week starting on Mondays!  Cooking with my kids and eating as a family is what started GoodFoodMama and being physically active and helping others become physically active is the foundation of my profession (personal trainer, Spin instructor and my education Kinesiology and Public Health)! I live by this stuff!


Embrace Monday and have an awesome week!

Be Your Own Motivation

Happy Monday, better late than never! How has the New Year been treating you thus far? Has it been everything you were hoping in would be at this point?


Sometimes by now things can get a little challenging and you start to look for some motivation to help you stick to that exercise routine or meditation practice.

Be your own motivation, I AM MY MOTIVATION!


The way I do that is by paying attention to the small changes as well as the big changes, like eating 4 pieces of fruit a day consistently instead 2 or by finishing a 30-day fitness challenge. What ever it is I rejoice in the accomplishment and reflect on how I am feeling, which keeps me motivated to continue.

It’s the same with health coaching, I tell my clients all the time to look for and appreciate small accomplishments with regards to their health and stop looking for big results over night. Small changes can add up quickly!


How do you motivate yourself?


hello Monday…Action Plan

hello Everyone and hello Monday…

This week is all about getting things done, having an Action Plan. I will be developing plans for finding ways to be a better role model for my kids, merging my passion for fitness and public health and addressing health inequity.

Being A Healthy Role Model

 Being a Role Model for Your Child

I realized years ago that I could bark at my kids about eating more fruits and vegetables and being active until my face turns blue, but until they see me modeling these behaviors on a regular basis it wasn’t going to happen.

Just the other day when I walk in from picking up my youngest daughter from school I saw that my 6th grader had a banana peel and orange peels near her while she was doing her homework. I said to her, “was this your snack?” and she said, “Yes I was hungry,” I almost cried!

It was then that I made a commitment to continue keeping healthy food and beverages in our kitchen and making sure that my kids see me eating healthy real food and enjoying it, because it is working!

My action plan this week is to find a physical activity that we all enjoy doing together as a family. I love to walk and hike, but it’s like pulling teeth to get the girls to join me so I really want to find something we all love! I will keep you posted!

Addressing Health Inequity

The World Health Organization defines health inequities as differences in health status or in the distribution of health resources between different population groups, stemming from the social conditions in which people are born, grow, live, work and age.

I think the elimination of health inequities requires taking risks, questioning assumptions and thinking outside the box! I started Health Equity: Thinking Outside the Box to inspire readers to address the root causes of inequities by supporting projects, policies and research working to bring awareness to the social determinants of health.

I have only the Facebook page now, but this week my action plan is to start working on the website. Take a look and like my page and tell a friend about, Health Equity: Thinking Outside the Box.

Health Equity: Thinking Outside the Box

Fitness and Public Health

I believe that a healthy approach to fitness (healthy food choices and physical activity) can, in most cases, prevent disease. That is why I have decided to combine my passion for fitness and my public health desire to make a difference into one.

My action plan this week is to try to figure out what exactly that will look like.

Fitness and Public Health

Until next Monday…

Have a great week!


hello Monday…New Approach to Monday Mornings!

hello Everyone and hello Monday…

As we approach the end of the first month of 2015 I felt an attitude check was needed for how I (and a lot of people) approach life or at least the week! Here in the U.S. we tend to have “a living for the weekend mentality” and I am not sure why that it is?

My outlook is this – the weekend is my time to unwind, reflect on the past week and get ready for the chance to make some really great things happen Monday thru Friday!

Things like:

Practicing kindness.

Listening with my ears and loving with my heart.

Doing my best.

Breathing deeply and expecting great things!

Idealistic? I don’t think so. Realistic? Most definitely!



Cooking at home and cooking with my kids are two of my favorite Monday thru Friday things to do! I am always looking for ways to make this happen with ease. Here are a few things worth checking out this week that might help:

  • Look what The Kids Cook Monday is cooking up; they will be sharing recipes, tips and ideas on how to get kids in the kitchen from a young age. I’m totally joining in on this one!


  • Making cooking and eating fun is, I believe one of the best ways to teach kids about making healthy choices and that is exactly what author and chef Eric Johnson has done. He puts nursery rhymes and recipes together to encourage parents to cook and children to eat, fantastic! Check out two of his children’s stories that are posted with recipes as well:  A Boy and His Mud Puddle  and To Catch a Monster

Rise and Sweat!

Nothing like starting the week off with a great workout! Walking, running, Spinning or what ever your movement of choice is – go for it! It will only set the tone for the rest of the week!


Until next Monday…