10 Daily Defenses to Live Balanced

Before I started committing to meditating and to myself truly I realized that I would try but I didn’t have a true defense or a plan on how to achieve balance. I didn’t have the daily ways set up to make sure I would be okay.

Here are some of the things that I have been doing daily to ensure that I can combat the blues, the worry, the things in life that might stop me in my tracks from living a full & happy life:

  1. Stop & breathe purposefully throughout the day & especially in stressful situations
  2. Reading self-help books or books that help enlighten your mind or just for fun (less TV more reading)
  3. Meditate-2 times a day for 5 to 10 minutes each which helps you connect with yourself and feel peaceful and grateful
  4. Routine Sleep-8 hours from around the same time each night (11pm to 7am for me) and always think good thoughts before falling asleep so they can marinade in your sub-conscious all night
  5. Nutrition-smoothie with flaxseeds and smart choices with some fun indulgences (don’t stress out about and control strictly what you are eating)
  6. Movement of any kind for 20 min a day
  7. Connect with friends and family-talk on the phone or visit
  8. Sunshine-get outdoors if you can at least once a day even if the sun isn’t brightly shining
  9. Surround yourself with fresh flowers, plants or visual inspiration around the house or your workspace
  10. Cooking/baking or doing something creative that you like to do even just for a few minutes a day

I don’t do all of these every single day but I do most of them. They help keep me balanced. That is all I have been striving for, BALANCE. I am still working on it and always will be but now that I have a plan and some easy daily defenses to practice I am further along than ever before.

I hope some of these ideas help you to live a balanced life too! Come up with your own plan or build off of mine. Point is, have a plan and start practicing it!

xo,

Adrienne

thouhgtsrealdestiny

20/20/20 Movement & Meditation Challenge

You-are-enough

challenge

As many of you know I have started meditating and it is 100% changing my life! I thought it would be fun to do a little challenge involving moving our bodies and connecting with our minds. I know right away you are thinking you can’t meditate because that is literally what everyone says about it that hasn’t done it. I thought the same darn thing which is why it took me so long to finally try it. I am so glad that I did! I have without fail done some sort of meditation 1, 2 or 3 times a day since Feb 23rd of this year. I know that is less than a month but the fact that I have done it every single day says something.

It says that it works. That it is powerful and I am not having to force myself to do it. I want to do it because it is helping me feel so amazing and to feel connected! When have you ever heard someone say, “oh, I can’t believe I have to go meditate tonight”…..um never. So, trust me I really think you will benefit if you try this little 20-day challenge with me with movement & meditation together. Let’s start on Monday, March 20th, next week. I think this is going to work because of the 20/20 guideline. I will do the literal 20/20 split but if you are brand new to meditating then you can split it into a 5 min meditation in the morning, 30 minutes of movement at some point and finish with 5 more minutes of meditation at bedtime. Or try a 20 min walk, 10 minutes with weights and a 10-minute meditation. You get the point, break it up however you need to. Then as you get more comfortable with meditation you can do less movement and more meditation until you reach the balanced 20/20 split. Maybe by the end of the 20 days, you will feel comfortable spending 20 minutes connecting with your core being. That is my hope for all of you!

I have been so into meditating that I am not moving as much so this will work both ways. I will try to move more while you guys try something new in the meditating. Today I think I did a total of 40 or more minutes of meditating at two different times. This works and is basically a free miracle waiting for you to tap into. All you need to be happy is already inside of you. You just have to spend a little time devoted to accessing it. Everyone can benefit from meditating! All you have to do is stop and connect with yourself each & every day. You are so worth that and so much more! I have learned so much about myself, why I act a certain way in a particular situation, what triggers me, my relationship with my body and with food has changed. My self-esteem is up, I don’t fear or worry about certain things that I used to, I think more positively in general and most importantly I am able to let go of what doesn’t serve me. I am grateful for what my life looks like & how it got here. Thoughts can pass through me instead of taking up camp and staying inside of me, making feel and act certain ways. My boat cannot be rocked like it used to. Meditation gives you the strength to handle life like the rockstar that you really are!

I know on my facebook page I have been really enthusiastic about it so I shared a bunch of links to guided meditations that you can click on from there but I will list some here also. That is also the key to this. Beginners can really get started with this concept by listening to guided meditations. You lay down or sit with your eyes closed and listen to them guide you. You can do that! I promise!

Here are some links: This is Bex-she is one of my favorites to listen to

 

There are thousands of these on YouTube….you can search for what you need to focus on or just pick one randomly. It will be amazing!

I know we are all holding onto a lot that we don’t need to. I was especially. So much that wasn’t serving me, so much weighing me down mentally. I’ve decided that I am done with that. I feel so much better. So much more aware of what actually matters. I had tried to decide that in the past but I had no power, no defense to help me actually do it. That is what meditation is doing for me. It’s like I am wearing a coat of armor and nothing can shake me. I can outLove any of it. Problems will still come and go and still be there but you will be your own hero in every story.

I hope you will try this challenge because I see how powerful this is and would love if we as people struggled less and were able to love more. It starts with ourselves.

I will post a lot on facebook about the challenge included meditations and workouts so if you don’t follow me there consider doing that. You do not have to follow me, though, you can simply take this idea and make it and do it on your own privately. I cannot imagine a day without meditation in my life going forward. That is how strong this is. The real you is waiting! I know it!

xo, Adrienne

joycropped-live-a-little-more

 

4 months until Married!

exactly

Wedding plans are set and in 4 months we will get married! I am writing this post to tell you exactly what I am going to do to get ready for this wedding! I know what you are thinking or what you may have done in the past….cardio for hours, fasted, cleansed, juiced, boot camped….drove yourself nuts trying to change magically into someone that you really aren’t! That is the opposite of what I want to do. All I want to do is marry Tim and feel great that day AND MORE IMPORTANTLY…for the rest of our lives together! So why would I punish myself for weeks or months leading up to it and then immediately go back to who I was when he actually asked me to marry him?

I AM NOT GOING TO DO ANY OF THAT!!!

What I am going to do is:

1.Love myself as is (see picture above) in all ways! Self care being the focus here….to help this along I am going to ensure I get enough sleep. Turn off the TV, the phone etc. Sleep is so important for your body to recover! It’s winter so it’s the perfect time to hibernate anyway!

2. Keep challenging my body by working out mindfully-increasing weight/variety of movements and spiking my heart rate with fat burning intervals. 3 to 4 times a week for 20 to 45 min each time. My goal (because goals are good) is to work on my push ups-doing them daily or every other day to build up the number I can do in a row.

3. Keep eating mindfully-planning meals ahead of time 80% of the time so that I don’t skip meals or make non-nutritious choices. My goal here is to drink less alcohol because I know for a fact that alcohol kills your ability to keep muscle and I want as much muscle tone as possible.

Here are some ideas I came up with that are almost too easy not to do weekly: And you don’t have to do them on Sundays. You can do them whenever it works for you. On the spot-but make sure you have the ingredients, Every few days even…there are no rules!

Okay, one rule-eat balanced:protein (tuna, chicken, turkey), carbs (potatoes, rice, oats) and good fats (nuts, oils, avocados) and lots of veggies and fruits and water EVERYDAY 🙂

easy make aheadstuna salad

 

This is a tuna salad I made today because I was starving and needed something quick!

One 5 oz can tuna

2 heaping tbsp plain Greek Yogurt

Some dried cranberries, sliced almonds, diced apples, lemon juice, salt & pepper and some dried parsley

Great choices can be made even on the spot if you stock up on the good stuff!

So, Who is with me? Who wants to “get ready to get married” with me??

XO, A

You-are-enough

Super Inspired 2016

Oh man! I am rocking it out in 2016 so far! I know it’s only the 12th but I already feel like I have come a long way since last year! Last year was a crazy year for me, such highs and such lows and I experienced them all off of the pill which-wow-I had no idea what that would be like. Let me explain….I stopped the birth control pill towards the end of 2014 and immediately I felt like my head was more clear but as you know I instantly gained 13 lbs in that first month. I was shocked and then sad and started to panic almost every single darn day. Why did this happen, what am I doing wrong to cause this? Was it the fact that my hormones were changing because I was approaching 35? Did I have two too many IPA’s with Tim-you can’t blame others 😉 Why do I feel gross? Why am I even a personal trainer when all of 2015 I kept gaining weight rapidly….what business do I even have doing this when my body is completely out of control!

All year I went wallowing/beating myself up and and trying to figure out what was wrong with me. For an entire year-wasted time-wasted happiness-wasted interactions with loved ones. And being off the pill I experienced every move my body was going through ALL month long-it was freeing and also awful almost every single day. The symptoms you hear about are real and I had them ALL! I had been on the pill for so long I had no idea what it actually was fully like to experience ALL OF THAT. The reason I went off it truly was because I was being exposed to so many articles telling me that I “shouldn’t be on it”. What I have come to realize because my gut was literally telling me, was that my body needed those hormones, my body really really needed those pills and there is nothing wrong with that! THAT IS WHAT WORKS BEST FOR ME. I am glad I stopped it because I learned so many lessons from it. Everything is an experience with lessons attached to it.

right places

Which brings me to my next lesson-ah, so many lessons last year…..YOU MUST DO WHAT WORKS BEST FOR YOU. Social media has exposed us to so much “should and shouldn’t” that it makes me want to just go into hiding. Should I brush my teeth with coconut oil? Should I say “I love you” to my son more or less than 5 times a  day? Should I eat bread? Ohhh myyyy goshhhh!! Make it stop! Here is what I learned: No I shouldn’t use coconut oil in MY mouth because it actually causes a rash on MY face and I should say I love you so many times to Max because it makes him feel loved and YES, 100% yes I SHOULD EAT BREAD!! Gah.

unicorn

 

Next lesson: WHEN I HELP PEOPLE I ALSO HELP MYSELF. So far this year I have 3 steady in home clients and have written 3 at home workout plans for 3 different people. I also help people in group fitness class get stronger, healthier and happier if only for 45 min 2 times a week. But guess what? All of that actually helps me stay focused and want to get better and do better. So please, I urge you to find your passion and help others-it’s a win/win!

joy

My 2016 Motto: BE ENJOYABLE-life is short and a lot can happen in a short time. You must be able to find joy and then actually be enjoyable!! Life is too short! My brother was here and then like that he is up in Heaven (cheering on the Steelers right now for sure!). I didn’t get to say good bye or I love you no matter crazy you drive me because just like that it was his time to go. BUT I am not one to live with regrets. So I keep moving forward! This year I will marry by best friend (for real, he is) and I will cherish every moment I have with my son. Remembering always that life is too short to spend half of it worrying about how I don’t have him half of the time. 2015 was just too much and I am still possessing it-so many good and unexpected things happened! Max got a surprise baby brother, we went to Disney, Max started 1st grade, I got a new car, heck I even got my first iPhone, I went on a crazy 3 state trip and got engaged to Tim! Sometimes I think if I blink I will just wake up and it will have been a dream. It all happened so fast and I promise to not take it for granted. The holidays came and then they went and what I am left with is 2016, NOW,  a year to be super inspired and another chance to be awesome!

perfect moment

 

I am back on the pill and already I feel tremendously better in just one week. It may not be the actually pill itself but the idea that I paid attention to MY body and did what was best for ME. I am in control. I love the start of a new year and all that comes with it. I do not feel the absolute need to change. I feel the complete want to change and just BE ENJOYABLE. I have learned so many valuable lessons in the past few years because I became aware and sought out those messages and lessons. I am an Aries and by nature I love ideas/taking chances-some are good and some are bad but one thing is for sure I was born to create and that is what I will keep doing for myself and for others. I am naturally curious and full of all kinds of wonderment and I hope I can share a little bit of that with you! My blog is simply about my ideas and a way for me to share them with you. I am not here to tell YOU what you should and shouldn’t do. I have knowledge and a healthy perspective into the fitness world. I have found a way to balance this thing we call life and that is what I want to share with you. I am always learning and always changing and that my friends is a very good thing! I hope the same for all of you reading this!

Cheers to this year, this day and this moment!

xoxo

Adrienne

 

 

 

 

Project: Admire & Inspire

love notes

Hello all! I am excited about this post! 

I want us all to love one another, especially us ladies! I am challenging you to pick 5 awesome women in your life and show them some admiration and hopefully inspire them to think more of themselves! I want you to flatter them and tell them just what it is that makes them special to you and the rest of the world. Tell them what you admire about them! Lift them up. 

We are all special and we all have something to offer. Some women have helped us personally just by being themselves without even realizing it. Tell them that! There are many ladies in my life looking back whose traits I have admired but in some cases were jealous of. Jealousy is not going to get us their lives. Being jealous is not who we were meant to be. We should be celebrating each other and looking within at ourselves and our own sparkle. 

You cannot create a life based off of wishing you had someone else’s. You have to create your own unique path and life story. Pick ladies that you know may need to hear it and also pick some who you think don’t. You never know who is struggling with self-esteem.

My hope with this is that:

——–>it forces you not to compare your body or life to another woman’s

——–>to celebrate each other and our awesome personalities and beauty

———>to make someone’s day who wasn’t expecting to hear such kind words about themselves

jealousy joy

I hope you enjoy this and have fun! Remember complimenting and giving to others is only going to make you feel better too! 

xoxo, 

Adrienne

The 12th

The 12th of the month is when my brother died. The 12th of the month was when my phone rang at 7 am and immediately I knew something was wrong. It was my dad on the other end and it was bad.

That was in April and now it is almost September. It has been almost 5 months. What I want to do (because I don’t want this post to be about the details, sadness and feelings) is remember my brother Tony and challenge myself on or around the 12th of the month by running/walking 12 miles in memory of my brother or in symbolism-whatever you want to call that.

I feel like I will always feel this feeling on the 12th of every single month. I hope it fades and gets easier but for now I want to do this one thing that will push me and give me something to focus on that will make me stronger in mind, body and spirit.

I really appreciate my body and I want to do as much as I can to take care of it and all I really want for others is just that. I want people, my family, friends, strangers….to just take care of themselves and their bodies. To use their bodies for good so that their bodies can treat them good back.

This is my goal at least for the next 3 months on the 12th:

September/October/November 2015

To honor and remember my brother by focusing on my body and pushing it further than usual. I will run/walk 12 miles on the 12th. There will be no medals and probably no one cheering me on but I will prevail mentally and prove to myself once again that I am strong.

I went for a run this morning-5 miles and have done a few 2 to 3 miles a couple of times a week for the past month. I feel confident that I can do it but it will be challenging.

Some of my thoughts while I ran today were:

We must honor our bodies

We must do the hard things

We must not waste the life we are given

We must tell our loved ones we love them and not judge them because before you know it they can be gone.

live a little more pain run

My younger brother Alex is dedicating all of his lifts to our brother and I am running on the 12th of the month for our brother. Neither of these things will bring him back but it will keep pushing us further individually mentally & physically.

I hope this inspires you to maybe honor and respect your bodies a little bit more, to push yourself a little bit more, to live a little bit more.

xoxoxo

Adrienne

My body is changing! What I’ve learned in the past 6 months and 13 pounds.

i love my body now

Hello all! This post is about what my body has been experiencing the past 6 months. I am about to turn 35 in the middle of this month and about 6 months ago I noticed some huge changes occurring. In one month from Sept to Oct, I gained 13 pounds. I don’t know why. Was it because I stopped taking the birth control pill after so many years (since age 15 or 16), because I stopped running as much, because my 34 yr old hormones were changing, because I was drinking too many IPA beers? What was it exactly? Was it my thyroid? Was it the fact that I started staying home more with my son because he starting 1/2 day kindergarten and my schedule changed?

I wanted to write this because I know it will help a lot of you that might be going through the same thing. After being frustrated and not feeling well at all about myself and after the holidays passed and the new year started I wanted to really sit down and figure this out so that I could “fix” it and get back to my regular awesome self! Well, Jan and Feb passed and I still had those pounds and still felt sick and not well, not motivated even though I was still working out. I was meal planning and prepping and following all of the rules and I still had those pounds and was getting bloated like crazy. Was it my period regulating itself during life after the pill? Was it what I was eating or how I was exercising? I was eating ALL of the healthy foods, like all of them! Spinach, kale, sweet potatoes, turkey, eggs, almonds, fruits and no bagels, no white pasta or bread, minimal processed foods, some treats and some alcohol. So what was the issue?? WHY did I just gain 13 pounds out of nowhere in one month?? (not over 6 months-all of them in one month)

I was BODY SHAMING like crazy, feeling fat, feeling ugly, obsessing over what I was eating and making sure it was enough and “healthy”…..I was driving myself CRAZY!!! In Feb I met with a friend and she told me about this book called the Plan and I took it home and read it over. I started making some changes. It called for a cleanse of 3 days and then an experimental 20 or so days where you eat clean but you introduce foods to see if your body reacts to them. I didn’t follow these steps exactly I just adapted some of her ideas and suggestions. The book is all about just that-finding out what “healthy” foods are your “healthy or clean” foods. So just because we hear that kale and ground turkey, etc is healthy doesn’t mean your body agrees with them. She makes you feel that red wine and dark chocolate are good for you so you don’t have the guilt when eating or drinking those things. Foods can inflame your body pretty bad is what I took away from this book. It taught me to pay even closer attention to how I felt after eating everything that I ate. So, maybe what I thought was good for me was actually bad for ME. EVEN THE HEALTHY FOODS. I bought her cookbook and I have been using it for the past 6 weeks and I love it. I feel a lot better overall–even though the scale has only changed by 4 pounds.

Changes I’ve made since then and how I am okay with being 135 lbs now instead of 126 lbs like I was 6 months ago: 

>>I take Norwegian sea kelp, B12 complex and Flora supplements daily

>>I drink a detox warm tea daily (Yogi brand)

>>I Don’t obsess over “healthy” foods, I eat whatever makes me feel good after and gives me energy

>>I stopped body shaming myself, when I let my mind let go of those pounds I swear I dropped and kept off 4 of them-for me this was hard as I have been doing it since I was a little girl in second grade. My weight has been up and down and all around since then and now as I turn 35 I finally feel good in my body enough to let that all go and just be me, not a #

>>I started seeing myself as others do and listened to them when they told me I was beautiful and believing it 🙂

>>I realized that if I ate out I was definitely going to weigh more the next day (salt retention) and that felt good at least knowing why I weighed more-the panic was no longer there

>>I introduced more rice, chicken, carrots, turmeric, sunflower seeds and sunflower butter into my diet. Also lots more avocados, coconut milk and less almonds, eggs and ground turkey-the severe bloating stopped-everything regulated even though I still have 9 of those 13 pounds it may come off eventually or it may not and that’s ok

>>I started drinking only half my body weight and not more in water (including coffee and tea)-too much will make you weigh more and not enough will also make you weigh more

>>I realized that even walking and stretching everyday is enough. There is no perfect….you have to find what works for you in all situations-everyone is different not one size fits all

I started being okay with the BALANCE of it all and the fact that maybe my body is just changing.  When I weighed as low as 109 pounds 4 years ago I wasn’t balanced and when I weighed 118 pounds 3 years ago I also wasn’t truly happy or balanced…I realize now that I can weigh whatever number and as long as I am living a healthy, balanced happy life where I get to be a super mom, a nice friend, a generous girlfriend, a good sister, a loving daughter and strong woman….that is what matters. Obsessing over getting it all right and getting a totally flat tummy, the perfect figure and eating the cleanest foods isn’t going to make you happy and it definitely didn’t make me happy-IT MADE ME OBSESSED!! They are just numbers. Do not beat yourself up over them but do pay attention to your body and how it feels.

For me it’s just time to refocus and do things that make me feel good like helping others, moving my body and having fun with family and friends.

When your mind is happy your body will be too so I am taking the time to figure out what works for me now as my body is changing and I want you to stop OBSESSING too! You may not even realize you are doing it but if you are like me then just take a step back and look at the big picture. Your weight shouldn’t be the first thing you think of.

xoxoxo

A

March Mental Fitness Bucket Challenge

bucket challenge march 2015

Hi friends!!!

This month I want to challenge us in another way. A way that will work our hearts and our minds. Afterall, one of the biggest things I have learned over the past few years is that feelings and fitness go hand in hand! Keep up with your healthy and balanced eating, exercising your body and getting to know it better and better but if you can really focus on these four things this month I feel strongly that it will help you get mentally strong and stay in control…

Gratitude

Attitude

Forgiveness

Acceptance

I firmly believe you can manage anything with your mind and that is exactly what I need to do today and everyday. A strong mind that knows what it has been through and that can reflect and make sense of those feelings can do anything!

Something awesome happened the other morning when I wrote these four words down in my journal, I filled the entire page up in no time! I had so many thoughts in my heart and in my mind that needed to get out. They came out like a flood! I needed to put them somewhere! So, I put them in these buckets and it really helped!!! I want you to start a journal and every morning or night, or a few times per week, think about what you need to put in these buckets. You don’t have to tell anyone what they are. They are just for you. I will share some examples of mine though with you. If you do this you must be 100% honest with yourself. It feels so good to get the truth out and it will only make you a stronger, less stressed and more present person every single time you do it. Getting to know yourself better is the best!

Gratitude: name 3 things everyday you are thankful for-big or little, doesn’t matter! What are you happy about in your life? Who do you love? Who loves you today? Who can you help? How can you make a difference? What can you do? What makes you happy? For me one of them is most definitely cooking…that is my favorite hobby above all else so I make sure I am able to do this often!

Attitude: write down the ways you are acting. Are you being patient, kind, positive to yourself and others? If not then write down the truth and work on turning those negative behaviors around. It’s a gentle reminder to check your attitude and adjust accordingly daily.

Forgiveness: this is a huge one. Who do you need to forgive? Is it maybe yourself? Guilt has really been a driving factor as to why I came to this conclusion that I needed to do something to uncover the truth and move on. We must forgive others and mostly we all feel guilty for something in our past maybe…for me it’s divorce and Max, my son, having to be split up and shared. I carry a ton of guilt around because of that all day, every single day for over 5 years now. It’s so heavy! If I worry about Max and his feelings and want to place blame I have to put that in my forgiveness bucket and help him from this point, there is no turning back.  Some things are meant to be for sure but they are also hard to forgive and accept and that’s okay as we just need to work through them. Some of us have a past full of mistakes or what I like to now call experiments. There was a time in my life not even that long ago where I made one bad decision after another for almost 2 years and let myself be majorly taken advantage of. I have grown so much since then because I worked at it. I have to let the guilt go and forgive myself. It’s okay. There are no mistakes in life. We do things based on who we are at the time and then hopefully evolve and get closer to our ultimate happy truth. I am there now more than I have ever been because I am aware of my feelings and I process them. This is one way you can start to do that.

Acceptance: this is an even bigger one!! Ahhh, so many things to accept. For me it’s body image/controlling and obsessing over what I am eating. I honestly don’t even know what I truly look like because my view of myself is so blurry from years of my body changing. All the way back from when I was little and in grade school to present day. Feeling perfect, looking perfect, controlling what I eat, what Max eats and stopping myself from getting upset if things are not going perfect according to the “supposed to” ideas out there. From everything on how to raise a child, your love relationship, what we “should all be doing” in every aspect of life. I am really over that actually. Do what works for you and your family. We are all unique! Accept who you are now and who you were then, no matter what your situation is, accept it and chose to be happy and make the most of it now.

I really hope this month of keeping this bucket journal helps you uncover some hidden truths about yourself and maybe what you are covering up or holding onto. Visualize the buckets at different times of the day or when you need them>>>>put your thoughts into them. In the past week I have visualized these buckets around me and if something is bothering me in my mind I drop it into the appropriate bucket. It’s working! Just try forgiving and accepting yourself and others while living in gratitude with an awesome attitude! That is my goal and I really hope this helps you too!!  Wishing you the best always!! xo-Adrienne

Remember, I am just a human sharing my thoughts and ideas with you….not technically qualified to offer such advice 😉

Tips for breaking through a SLUMP!

breakthrough POST

Hi friends! I have been thinking a lot about you and some of you that have told me that you are in an unhealthy slump or you had a few bad days and are having trouble getting back on point.

Although I can’t see all of you in person to talk I want to try to help you from here!

Here are some tips to get you back on track and realize that slumps are just a part of the process! So do not beat yourself up over it. Let it flow and know that it is normal to have ups and downs. The sooner you get back up the better. Make sure you aren’t doing anything too extreme that you can’t keep up with. Keep daily healthy stress-free habits so that they are part of your life that you really don’t consider a burden. It’s just what you do and how you are choosing to live.

#1. Treat each and every day as if it is the beginning of the process for you-the past does not matter. Those cookies you had or those drinks and cake at the birthday party over the weekend-guess what?? Today, they have no bearing on your fit and healthy future! Start fresh everyday-in attitude, movement and nutrition! Slumps happen because no one is perfect and its okay to live a 80/20 ratio. You can have some downtime, you can go to the game, you can lay on the couch. But you must keep breaking through!!!

#2. Be creative and try something new-food and exercise wise. Nothing breaks you out of a slump like a new class or a new training program or trying some new recipes and snacks! Do not be intimidated by others! Healthy looks different on everybody and every body!

#3. Let others inspire you! Social media is flooded with fitness and food-look at it, copy it, try it, eat it!! Do it! Keep fresh and up to speed with new ideas that are working for others. But stick to your guns and know that only a true long-term healthy lifestyle will get you the healthiest and fittest you! Tag along with a friend on a run or do whatever they are doing for a day. Buddies are the best!

#4. Check in with your mind. Is something bothering you? Is something not right in your love life, family, career? This could be what is literally “weighing you down” and making you unmotivated to get off the couch or put the chips down!

#5. Remember why you started trying in the first place. Get back to that place and start fresh!! That is what is so great about waking up each morning and having the chance to make it even better! So, go make it better! Focus on your physical activity, healthy eating choices and mental health! Because the good life requires all three! I know you can do it!

#6. You and only you can turn it around! If its been days, weeks or even months or years you can turn it around right now! I can’t do it for you, nor can your friends or family members. You hold all of the power to make the changes to get out of the slump. It’s a decision that only you can make.

you got thistryyesterday you said tomorrow

xoxo-A

Fall Goal

FALL GOALHi friends! What are your fitness goals this fall?

I have decided that my body has been screaming for some yoga and for something new! I have decided to try 30 workouts at home from last week through Thanksgiving-roughly 60 days…..

When I decide on something, make it know, write it down and keep track of it my chances of achieving it go way up! I take pride in meeting my goals as I am sure you all do too.  If you are not a goal setting person I strongly suggest you start! Make a list, write it on your calendar, schedule an appointment on your phone to do your workouts. Make it happen and make it enjoyable!

Make them realistic. When I did mine I knew I wasn’t going to do it everyday so I didn’t make it 30 in 30 days, I gave myself longer because that is what is more likely to happen. I chose yoga/Pilates because I need more calm in my life, I wanted to focus on my core and needed a change from running and lifting. I will still run and lift but now I will add in a focus of yoga and Pilates equally.

I was craving the mind/body connection so this is the perfect goal for me right now. It is what I need now. What do you need right now? I have taken hot yoga classes that are over an hour and leave my body feeling demolished. I have run long distances and lifted heavy weights but what I haven’t done is slow focused attention to my powerhouse and my breathing.

I have DVDs and even old VHS videos of yoga and Pilates workouts-I am talking Denise Austin and Rodney Yee, two of my favorites! I have 3 workouts in so far and I keep track with a little circled number on our calendar in our kitchen. Only I know what they mean. In total I have 5 different workouts that I will cycle through to get to my 30 and my hope is actually that I keep it going because I feel so good. This cost me no money and I don’t have to leave the house. Look around what do you have at home that you can use?

I do them at home in the living room alone or while Max plays Legos and trust me, he is watching, he signals me to namaste and Mountain pose and shows me his Tree pose too. These videos are 20 to 30 min each so it doesn’t take a ton of time out of my day and I always feel so amazing after doing them. I am not fatigued or sore. I am simply refreshed and open minded. I am able to be more patient and calm for the remainder of the day.

I am thrilled about my fall goal. Now, what is yours…..???

Wishing you mind/body health and calmness this fall!

xo-A