Everyday you make hundreds of choices. You choose to get up, get dressed, have breakfast, or not, stop at Starbucks of Dutch Brothers, take a lunch or buy lunch, and the list goes on and on. So when it comes to your health, what choices do you make?
With the program I have been on for the past 7 months, everyday I can make a choice to stay on program. Today was my day that my healthy choices were put to the test. I eat within 30 minutes of getting up and then every 2-3 hours after that. With work I am unable to have my phone go off to remind me to grab another meal. So I always write my approximate meal times on my hand. I ate my first meal at 6:30 am this morning so I should have had my next meal by no later than 9:30 am. Today we had a busy morning and I completely forgot to keep track of the time. I started to feel extremely hungry and I figured it was time to eat. Not only was it time but it was 12:30. AHHHHHHH I literally missed an entire meal. Plus I had not even come close to drinking 24oz of water.
Missing a meal is not good. My body thought it was starving, I thought I was starving. Here is where my bad eating habits would have kicked in. I would have taken anything I could get my hands on and put it in my mouth. But I stopped, and made my first choice to eat my broccoli salad and some roasted chicken. I had 24oz of water, and sat down and enjoyed my lunch. I then made sure I was eating every 2 hours after that. After work was over though I had some crazy cravings. I wanted something sweet. Chocolate, a brownie, ice cream, or cheesecake. It was all calling my name. I had a huge challenge ahead. I actually went to the store and walked the aisles trying to pick which would be the best thing to cheat with. I found a lot of good stuff. But I choose to leave it and just go drink my water in my car.
I went to another store and thought maybe they will have something better. But again I challenged myself and I choose to not buy anything. Ask me a year ago to make a decision like this, but I would have just bought $20.00 worth of junk and more than likely ate it all.
I was extremely proud of myself today. Food has been my comfort, my saving grace, and reliable. Today I did not give into the temptation and did not miss anymore meals. Although I felt like I was playing catch up all day I still managed to feel accomplished as my day has come to an end.
How did you Stop.Challenge.Choose for your health today? I would love to know, and better yet if you want help with your healthy choices I would love to do that. Send me a note and we can get started today!
Sunday, January 26, 2014
Tuesday, January 14, 2014
What's your workout?
I am coming up quickly to my one year anniversary of joining a gym. I cannot believe it has been almost a whole year. Crazy how time goes by so quickly.
But as I look back on my year I realized I still stayed in my comfort zone when it came to exercising. I would stick to my same few machines that I liked and just a few other weight lifting and toning exercising that did not challenge me too much.
This past couple months though I have been pushing myself and really trying to find more to do and mix up my routine. I found the more I mix it up the more fun I have and more I accomplish.
Running has been a huge part of my exercise routine as I am training for a 15k and getting into the routine for a half marathon. But this past couple weeks I have been trying to build up my strength with my planks, adding more burpees to the mix, using a heavier medicine ball when working on my core, and really focusing strengthening my legs with jump squats, jumping lunges, mountain climbers and so much more.
Whatever your workout may be, don't be afraid to try something new and push yourself to do something you have never done. In the end you are going to feel glad you did and just want to keep pushing you more and more every time you hit the gym!
Speaking of the gym......I hear it calling my name. Better get moving - habits of healthy motion is another important part of my 12 week transformation!
But as I look back on my year I realized I still stayed in my comfort zone when it came to exercising. I would stick to my same few machines that I liked and just a few other weight lifting and toning exercising that did not challenge me too much.
This past couple months though I have been pushing myself and really trying to find more to do and mix up my routine. I found the more I mix it up the more fun I have and more I accomplish.
Running has been a huge part of my exercise routine as I am training for a 15k and getting into the routine for a half marathon. But this past couple weeks I have been trying to build up my strength with my planks, adding more burpees to the mix, using a heavier medicine ball when working on my core, and really focusing strengthening my legs with jump squats, jumping lunges, mountain climbers and so much more.
Whatever your workout may be, don't be afraid to try something new and push yourself to do something you have never done. In the end you are going to feel glad you did and just want to keep pushing you more and more every time you hit the gym!
Speaking of the gym......I hear it calling my name. Better get moving - habits of healthy motion is another important part of my 12 week transformation!
Sunday, January 12, 2014
2014 ~ A New Year, A New Direction, My BEST YEAR YET!
Welcome 2014!
"For things to change for you, you've got to change." ~ Jim Rohn
Yesterday I was apart of the Portland Regional event with Dr. Wayne Anderson and over 2,000 health coaches and guests. It was amazing. I personally was inspired to live the Stop.Challenge.Choose 12 week transformation to the fullest. I have nothing to loose, but so much to gain with this transformation. I mean in 12 weeks I see 145lbs, an 8k under my belt......the possibilities are endless with this transformation.
We were challenged by Dan Bell to answer the following questions:
*What do I want?
*Who do I want to become?
*What do I want to see?
*Where do I want to go?
*What do I want to have?
Dan said "don't skimp, get a pen and paper and just write anything and everything down." After that he wanted us to write numbers next to them 1 (for 1 year), 3 (for 3 years), 5 (for 5 years), and LT (long term). Once done with that narrow them down to our main focus goals, and make a picture/story board.
Now I have not finished my list yet, once you get going it is hard to stop. Note to self......when making goals keep this in mind = specific, measurable, and dated, this will lead to an affective change.
So I want to challenge you. Take the five questions above, and I want you to give three answers for each. Next I want you to date them. Lastly I want you to send them to me. Email me, facebook message me, call me, however you want to get in touch with me to answer these questions DO IT!
Putting your goals out there for others to see, or hear gives you more support to make them easier to obtain. Perfect example, in the car ride home I was able to talk with my health coach Heather and her husband David. I have always been inspired by Heather and her passion, but being in the same car with Heather and David, having them to myself - WOW! That is like watching a can of soda explode!!!! It was just passion, hope, inspiration, love, desire, determination, energy all packed into my car!
Being able to share my dreams, my goals with both David and Heather is just another step of accountability for me to achieve what I want for my life and my family. The more who know where I am going and where I will end up, the more affective my change will be.
I personally would like to share my first goal I wrote down with all of you:
To PAY IT FORWARD (LT)! I, for so long ignored the guidance from my family, friends, and doctors to get healthy. It took me getting to an all time low of having sleep apnea and literately loosing my life one day at a time, to finally make a change.
Now that I have shared my first goal, and a huge one at that. I invite you to let me PAY IT FORWARD in your life. If you are struggling with healthy weight, healthy eating, healthy habits of motion, healthy sleep, or healthy mind/well-being, then make your first goal to contact me.
If that is your first goal you are setting your 2014 up to be YOUR BEST YEAR YET!!!!
"For things to change for you, you've got to change." ~ Jim Rohn
Yesterday I was apart of the Portland Regional event with Dr. Wayne Anderson and over 2,000 health coaches and guests. It was amazing. I personally was inspired to live the Stop.Challenge.Choose 12 week transformation to the fullest. I have nothing to loose, but so much to gain with this transformation. I mean in 12 weeks I see 145lbs, an 8k under my belt......the possibilities are endless with this transformation.
We were challenged by Dan Bell to answer the following questions:
*What do I want?
*Who do I want to become?
*What do I want to see?
*Where do I want to go?
*What do I want to have?
Dan said "don't skimp, get a pen and paper and just write anything and everything down." After that he wanted us to write numbers next to them 1 (for 1 year), 3 (for 3 years), 5 (for 5 years), and LT (long term). Once done with that narrow them down to our main focus goals, and make a picture/story board.
Now I have not finished my list yet, once you get going it is hard to stop. Note to self......when making goals keep this in mind = specific, measurable, and dated, this will lead to an affective change.
So I want to challenge you. Take the five questions above, and I want you to give three answers for each. Next I want you to date them. Lastly I want you to send them to me. Email me, facebook message me, call me, however you want to get in touch with me to answer these questions DO IT!
Putting your goals out there for others to see, or hear gives you more support to make them easier to obtain. Perfect example, in the car ride home I was able to talk with my health coach Heather and her husband David. I have always been inspired by Heather and her passion, but being in the same car with Heather and David, having them to myself - WOW! That is like watching a can of soda explode!!!! It was just passion, hope, inspiration, love, desire, determination, energy all packed into my car!
Being able to share my dreams, my goals with both David and Heather is just another step of accountability for me to achieve what I want for my life and my family. The more who know where I am going and where I will end up, the more affective my change will be.
I personally would like to share my first goal I wrote down with all of you:
To PAY IT FORWARD (LT)! I, for so long ignored the guidance from my family, friends, and doctors to get healthy. It took me getting to an all time low of having sleep apnea and literately loosing my life one day at a time, to finally make a change.
Now that I have shared my first goal, and a huge one at that. I invite you to let me PAY IT FORWARD in your life. If you are struggling with healthy weight, healthy eating, healthy habits of motion, healthy sleep, or healthy mind/well-being, then make your first goal to contact me.
If that is your first goal you are setting your 2014 up to be YOUR BEST YEAR YET!!!!
Thursday, January 2, 2014
My 2014.....in numbers
I have talked about numbers before, and yes it was awesome to talk about those numbers and see all that I have accomplished. However, these numbers just make me giddy inside.
1 - Marks the first month of the year, and starting out strong for a whole year of success.
5 - That is how old my little man Aiden will be turning....Cannot believe at this point 5 years ago I was waddling around just waiting to meet him.
6 - How many races I am going to participate in - EXCITED!
7 - Miss Kaylee will reach this age by August. She has grown up so much and is such an inspiration I cannot wait to see her mature into a beautiful young lady.
12 - Me taking part in a 12 week transformation with thousands across America.
13.1 - Stands for the half marathon I will run in this year.
19 - This will mark the 19 Race for the Cure my mom and I will do together.
28 - Marks the age I am going to be this year....Super excited to just be living a healthy lifestyle that I can actually enjoy my birthday and look forward to celebrating with others.
35 - How many pounds I will throw away to reach my goal weight.
145 - My goal weight. Cannot wait to see this number on the scale! That is going to be a great day in the very near future!
Going through these numbers just gives me goose bumps. I never would have thought at this time last year I could accomplish any of this.
I am excited to say these are just a few numbers, I am sure many more will come up as 2014 progresses, but here is a start to a Happy, Healthy New Year for my family and I.
1 - Marks the first month of the year, and starting out strong for a whole year of success.
5 - That is how old my little man Aiden will be turning....Cannot believe at this point 5 years ago I was waddling around just waiting to meet him.
6 - How many races I am going to participate in - EXCITED!
7 - Miss Kaylee will reach this age by August. She has grown up so much and is such an inspiration I cannot wait to see her mature into a beautiful young lady.
12 - Me taking part in a 12 week transformation with thousands across America.
13.1 - Stands for the half marathon I will run in this year.
19 - This will mark the 19 Race for the Cure my mom and I will do together.
28 - Marks the age I am going to be this year....Super excited to just be living a healthy lifestyle that I can actually enjoy my birthday and look forward to celebrating with others.
35 - How many pounds I will throw away to reach my goal weight.
145 - My goal weight. Cannot wait to see this number on the scale! That is going to be a great day in the very near future!
Going through these numbers just gives me goose bumps. I never would have thought at this time last year I could accomplish any of this.
I am excited to say these are just a few numbers, I am sure many more will come up as 2014 progresses, but here is a start to a Happy, Healthy New Year for my family and I.
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