by Lucy | Feb 8, 2016 | Motivational Mondays
You don’t need a New Year to make a change. All you need is a Monday! Make this the week you change your life.
– #AmbitionDaily.com
Each morning I wake up. I go potty. I wash my hands. I brush my teeth. I put on my gym clothes. Gather my food, clothing and other accessories for the day. I pile everything into my car (Elsa, the blue Prius) and drive to the YMCA for a pre-workday workout.
This is my morning routine, or as I am looking at it, my weekday habits.
Recently, I was challenged with the idea that people do not make changes because it sounds like fun but instead because they have to…
Instead, I would argue we make changes not just when we have to but when we want to see new or different results.
For instance, maybe you have realized how much money you spend eating out for lunch and decided you would like to save money and eat food from home instead.
You start by buying another loaf of bread at the grocery store with some fresh sliced deli meats or maybe pick up the fixing’s for a good ol’ fashion peanut butter and honey sandwich. Then you buy fruit, baby carrots or bag-o-salad for a crunchy side option. Next, you start setting aside 10 minutes in the evening to gather lunch for the next day to take to work.
Ta-da!
This has become your new habit, but not because your doctor said so or because your honey was nagging you about the bank count – OK maybe it was a little bit of the nagging… ;-).
Food for thought:
On the flipside, you can continue to do what you’ve been doing and know that the results will continue to be the same.
What’s one change you’ve been wanting to see in your life?
Do you want to feel less tired when the alarm goes off in the morning? Sounds like a great opportunity to try going to bed a half-an-hour earlier.
by Lucy | Feb 1, 2016 | Motivational Mondays
You is kind. You is smart. You is important.
-Aibileen Clark from “The Help”
Do you ever get that little voice inside of you questioning why you are doing what you are doing?
As a small business owner I get that… a lot. I do not think it is a bad thing; it’s just trying to protect me.
When it comes to making lifestyle changes whether you are quitting a bad habit or trying to incorporate a good one, that voice may be there questioning your actions. It may ask, “Why are you trying again when you know it didn’t work the last three times?”
Maybe the voice telling you stories about how much easier it would be to give up and continue with the status quo.
Below you will find a few tools to coping with the moments of doubt:
1. Say thank you and respond with a question.
If you are full of self-doubt or worry it is often the mind wanting to protect you or itself. When you incorporate a new habit the brain has to work much harder (and it does not like that!). Instead of jumping on the doubt train in your mind, acknowledge the worry with a “thank you,” then respond with a question such as “why are you so concerned about this?”
2. Cancel, cancel! No, thank you.
This technique is modified from one of my favorite podcasts – The Joy Junkie show. When you start to notice your mind telling stories of failure simply say “Cancel, cancel. No, thank you.” That will pull you away from the spiral of negative self talk so you can re-evaluate what is happening in the moment.
3. Change the story.
Instead of taking the path that recounts your not-so-successful attempts to change, try recounting the ways in which you have succeeded in making a healthy change. For example, you can proudly tell your mind about the carrots you eat with lunch instead of potato chips or how you’ve successfully reduced eating fast food to 1 time per week.
Food for thought:
Life is hard enough without us telling stories that make it harder.
You are a smart, successful and beautiful/handsome person.
Take a moment to notice what the mind says when you hear or read that message. If it responds with disbelief, question it.
You are a smart, successful and beautiful person. Let it be.
by Lucy | Jan 25, 2016 | Motivational Mondays
“Success doesn’t happen overnight. Keep an eye on the prize and don’t look back.” – Erin Andrews
It’s the last Monday in January! Can you believe it??
According to someone nearly 90% of us that set out to achieve something new in 2016 have already quit or given up.
Not you!
Today you opened your Motivational Monday because you know choosing to live healthy and happy does not happen overnight. Each day or week is another opportunity to set goals and see the change you want in your life.
I came across a great article that asked 5 challenging questions regarding business goal-setting. A lot of these easily apply to lifestyle goals as well but I was especially intrigued by this concept of goals versus intentions.
Below is an example to show the difference between a goal and an intention.
A good intention might be: “I’m going to start exercising this year.” Versus a good goal: “I’m going to walk for 30 minutes three days a week.”
Here are a few questions to ask yourself when determining if you have good intensions or great goals…
Ask yourself:
1. Is this the most specific I can get? Taking the example above, you can specify which 3 days you will walk each week.
2. How am I measuring my goal? I find writing it down or using a calendar to mark which days you succeeded to be more motivating because you can see the progress.
3. Is this goal attainable? If you are working 80 hours a week is it realistic to plan on cooking 5 nights/week?
4. Is this something I want to do? Is it realistic to [insert goal] in my life at this time? For example, will you actually wake up at 5am to make it to the gym?
5. Have I given myself enough time or too much time to start? Having a start date and maybe end date gives you the freedom to stop fretting over “forever” or giving into “next week.”
Food for thought:
We all have stuff to work on.
Setting out the big goals and then applying the questions above will allow us to turn big goals into bite-sized pieces.
That’s where a good intention becomes a new habit!
by Lucy | Jan 18, 2016 | Motivational Mondays
Picture this… It’s 2pm. You start to feel your eyes getting heavy, your brain slows down and as if on a timer you get that overwhelming craving for a candy bar, coffee, or anything that will bring your out of the haze.
Does this sound familiar?
If you are lucky enough to be retired or self-employed (*wink, wink) my recommendation is a 20-30 minute nap to press the reset button on your energy tank. Unfortunately, not all of us have that luxury. What do we do?
First step is to recognize the patterns in your body. When I started to pay closer attention to my energy levels and the body’s response to low energy – i.e. the sugar and caffeine cravings – I gained a little more control in how I choose to manage these moments.
Below are a a few suggestions from entrepreneur.com that have worked well for me:
1. Get in motion! Seems counter-intuitive to ask someone who is tired to get up and exercise; however, mental fatigue is generally not linked to physical fatigue. Taking time to go walk, jog in place, take a bike ride or another activity will send blood and nutrients to your heart, brain and lungs to help them operate more efficiently.
2. Drink up! Some statistics show that up to 75 percent of the American population is chronically dehydrated. You’ve probably heard the body is mostly water (and if you’ve had a cold lately you know all about the fluids in the body!). This means when we take in more water it can help nourish the brain and muscles.
3. Return to the breath. Take a long, deep breath in. Hold at the top for just a moment, then completely exhale to the bottom of the lungs.
Did you feel it?! You just gave yourself an instant wake-up call by delivering oxygen to the brain and other cells in the body.
4. Try chia seeds! These are an ancient Mayan secret to promoting strength and stamina in their warriors, this new “superfood” is full of Omega-3s, antioxidants and fiber for a healthy source of energy even for us non-warriors.
Food for thought:
Have you been struggling with low energy during the work day?
We’ve all been there! Instead of giving into the same ol’ temptations, why not try an all natural fix from the list above?
by Lucy | Jan 11, 2016 | Motivational Mondays
What we learn with pleasure we never forget. -Alfred Mercier
How confident and competent you feel in doing a task will determine how easy or hard that task is for you.
Maybe you’re thinking, “Okay… What does that mean?!”
For our health, it’s less important that we require ourselves to learn all new techniques to eat well and lose weight. Instead let’s focus on becoming more confident in what we already know.
We know fruits and vegetables are good for us. We know eating out too often will probably not help us achieve our weight-loss and fitness goals. We know the recommendations include at least 30 minutes of physical activity most days.
The more confident you feel in any task depends on how easy it is for you to engage in said activity. Whether it is exercise, cooking, making healthy food choices or playing a sport – it’s likely we are less apprehensive if it feels “normal”.
A few tips to make it easy:
1. Put together a plan. Each week I plot out a few simple breakfast ideas and prepare at least 1-2 dishes for quick dinner-fixes.
2. Put it on the calendar. You’ve likely heard it before, but scheduling your exercise will greatly increase the chance you will get it done.
3. Keep healthy food handy. There are always apples, oranges and salad greens in my refrigerator. This means I have healthy snacks to take on my next adventure and the base of a colorful meal (because any leftovers on top of salad greens = delicious!).
Food for thought:
How confident do you feel in your health and wellness choices?
What is one thing you can do this week to make it easy?
by Lucy | Jan 4, 2016 | Motivational Mondays
While listening to a mindful eating podcast I heard a fantastic message and I wanted to share it with you today.
After eating we should not feel tired and lethargic because our food is fuel.
If you find yourself sleepy or low on energy after a meal it’s important to remember that the purpose of eating is to energize us.
From personal experience I find after a full meal I need to relax for about half an hour. This is is reasonable, after all, we are not supposed to swim for at least 30 minutes after eating, right? Hehe ;-).
Here’s another perspective on approaching mindful eating from the
podcast mentioned above – briefly written out and a link to the podcast in case you’d like to listen to the whole experience shared by
Chel Hamilton.
Picture yourself in a banquet hall looking at a table full of food. This food piled up on the table is everything you’ve eaten for the past year… Somethings you feel proud of because there are healthy choices on the table! Others maybe you wish you hadn’t eaten.
Now is your chance, start to take off those foods that didn’t fuel your body and put them in the trashcan. When you come across those delicious brownies or Philly cheesesteak I don’t want you to feel obligated to throw the whole thing away, but instead keep a small serving of that delectable food. There’s always room for our favorites even if they’re not “healthy.” Once you’ve cleared off the table take a survey of what is left. Notice if there’s anything missing, maybe you don’t see any fruit or it’s lacking lean protein sources? Fill in the empty spots with whole food choices (things that appear as close to their natural state as possible).
There’s more to this exercise in
the podcast and I hope you’ll check it out!
Food for thought:
What is on your table? Does it look as colorful and delicious as you would like?
Are there less healthy options crowding out space for more nutritious choices? We all have the chance to set a new table this year. How would you like yours to look?
by Lucy | Dec 28, 2015 | Motivational Mondays
“Good resolutions are like babies crying in church. They should be carried out immediately.” ― Charles M. Sheldon
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| I’m not going to ask you what your New Year’s resolution is. If you do one, that is fabulous!
Last week I got to thinking we might be better off making a daily or weekly resolution instead. After a particularly gluttonous Christmas celebration (part 1 of 3), I woke up not sure exactly how to get myself back on the wagon.
It occurred to me, as a dietitian, this must be even harder for everyone who did not study nutrition. |
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| To me, a daily or weekly resolution makes more sense because it gives you the chance to be flexible and realistic with your goals. A few examples or ideas include (but are not limited to):
1. Today I will get rid of all the trigger foods in my home. Whether that is the dinner rolls, leftover chips and snack foods or something sugary there is bound to be a neighbor, coworker or friend who can take care of those foods you find yourself mindlessly munching on.
2. This week I will only have one dessert. The other days, try a sweet replacement such as a small bowl of fruit, light yogurt or handful of nuts.
3. This week I will go to the gym for a group fitness class, weight training or aerobic exercise at least three times.
4. Today I will eat five servings of fruits and vegetables.
5. This week I will cook at home for 80% of my meals. Limiting restaurant or fast food to 4 meals (including a quick stop at the coffee shop for a latte and muffin!).
Food for thought:
It’s easy to get wrapped up and overwhelmed by our big goals such as losing the 20 pounds, getting wash-board abs, spending more quality time with our family or finishing the last few requirements for an undergraduate program.
Instead, let’s focus on what we can do this week or just today. Then when you have succeeded, take a moment to celebrate. |
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by Lucy | Dec 21, 2015 | Motivational Mondays
“The best and most beautiful things in the world cannot be seen or even touched. They must be felt with the heart. Wishing you happiness.” – Helen Keller
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It’s joyful! It’s merry! It’s full of excitement!
Sometimes the holidays can also feel overwhelming and stressful.
This crazy time of year often leads to less healthy actions – including my third trip to the Christmas cookie collection in the freezer last weekend. Or else we are too busy to take care of ourselves.
I believe the best way to navigate smoothly and successfully through the holidays (and the rest of life!) is to have plenty of tools in your “tool-box” to work through times of frustration and emotionally charged situations.
Relaxation Technique:
Think about a stressful situation that you are facing right now. It might be a major life event or something small that affecting you in this moment. Close your eyes, scan your body and identify where you’re feeling the tension while thinking about this tough situation. Especially be sure to check the neck, shoulders, abdomen, jaw, eyes and chest.
[Take a moment here to pause, close your eyes and see what and where you are feeling the tension]
Relaxation Technique cont’d: Rest your hand on that place of tension. Take a deep breath in and out – imagine your breath flowing in and around the spot. Exhale naturally, all the way out. Repeat for a few more breaths, letting the breath take you right into the center of your tension; your hand will help remind you to direct the breath.
[Pause again, let the breath offer a gentle release of your stress or tension]
This technique is available to you anytime, anywhere, with your eyes open or closed.
Food for thought:
How are you handling the holiday festivities?
Even if (like me), you have found yourself caught up in dwelling on an uncomfortable situation, the exercise above can help pinpoint the emotions.
by Lucy | Dec 14, 2015 | Motivational Mondays
In case you’re feeling like this holiday season is slipping by too fast or not going “according to plan,” I found the poem below to helped me press the reset button.
I hope it speaks to you too.
“Today is an opportunity to do something positive. Today’s your chance to add new value to your life and to your world.
Make the commitment to fill this day with meaningful richness and purposeful effort. This is your day to live, so do so with vigor and enthusiasm. Live today in such a way that tomorrow you will have no regrets.
Work with discipline and focus to transform the possibilities into real, lasting value. Rise above the petty complaints, frustrations and inconveniences. This is your day to give your best to what truly matters.
Today, you have good fortune to play a positive and active role in your own life. Fulfill that role with joy, gratitude, compassion, persistence and love.
The opportunity of this day has already been delivered to you. Graciously except and embrace it, and make it into something magnificent.” -Ralph Marston
Food for thought:
Remember, all we have is today.
What if we lived every day as this poem offers? Joyful, grateful and compassionate. How simple and beautiful that would be…
by Lucy | Dec 7, 2015 | Motivational Mondays
It’s almost the New Year which means many of us are thinking about stepping up or restarting our workout routines. Before you hit the gym or running trails, I’d like to share a story and a few tips to keep you moving all year long – preventing those pesky injuries that knock us off our game.
I recently had the pleasure of meeting Al at the YMCA. I call him Bendy Al because he can do the splits and lay his body flat on the floor… At 62 years old!
In our first conversation, Al told me a story about his last trip to New Orleans; while in a crowd watching the parade he found himself suddenly on the ground. At first, Al thought the overweight man behind him fell on him. To his surprise, Al looked back to see it was a mid-size SUV. Thanks, in part, to his flexibility Al did not sustain any major injuries and just a few bumps and bruises.
A few tips to keep you bendy and injury free:
Workouts include a warm-up and cool-down. Simple movements such as marching in place, arm circles or light jogging can get you get your muscles ready for more intense exercise. Stretching! I tend to recommend warming up your muscles before stretching. Be sure to allot at least 5 minutes of your exercise time to stretch the upper and lower body, holding each stretch for 15-30 seconds. Know your body and be nice to it. If the exercise hurts, listen to your body and modify or stop that movement. Some discomfort is expected. It takes time (and maybe a couple ibuprofen!) to learn how to distinguish. Ease into the program. If you’ve completed p90x or Insanity you are amazing! Those are intense workout programs and not something I would recommend to people just starting or restarting an exercise routine.
Food for thought: Whether you’re thinking about getting active or amping up your workout routine I highly encourage including the tips from above.
Here’s your chance to write down your action plan! How will you be moving this week?
