Goals, Health and Wellness, Personal Development, Pursuing your dreams

Did you Reach your 2019 Goals?

Success and victory

Back in August I sent out an email about your mid-year check in. A check in to see how close or how far you were from reaching the goals you set for yourself in January 2019.

So here we are everyone, at the end of 2019, you did it, right?! You rocked all the goals you set for yourself in January 2019 and even surpassed a few? I knew you would! Okay…okay, let’s say you set some goals for 2019 and you, 1: forgot all about them 2: had great intentions for the 1st month but then quit or 3: made some significant progress but still missed your mark.

I haven’t always been one to set goals, meet goals or even maintain my pursuit of my goals, BUT I have this year and this is what helped me:

  • Set small daily goals to get me closer to one of my dreams.
  • Monthly check ins – every month I would do a recap on what went well, what was a challenge, what I accomplished, what I didn’t accomplish, what I want to achieve the following month and why.
  • Quieting the noise and tasks that do not serve me.

Some people aren’t the ‘New Year Resolution’ type and honestly, I’m not either. Setting goals and intentions at the beginning of the year or anytime of the year is about having a desire to do something or to change something.

Some people acquire the mentality of why bother to set a goal? The reason to bother is because if you aim at nothing, you will get NOTHING every time.

I’m sure you’ve heard it before, if you’re not growing you’re dying. As we approach 2020, do you really want to let another year go by where you don’t meet your goals? Where you don’t pursue that job? Where you don’t pursue you’re health? Where you don’t pursue your marriage? Where you don’t pursue being the best version of yourself? The choice is yours to live with.

So before we ring in the New Year, can you ask yourself: when did you deviate from your goals in 2019? Why did you deviate? And, is it still a goal? Ask yourself the hard questions to better understand why 2019 was another year you let your intentions slip by and another year that you quit on yourself.

OR if this does NOT apply to you, then high-five your damn self for showing up for yourself and your dreams and get after 2020!

Goals, Health and Wellness, Pursuing your dreams, Self Awareness, Self Care, Self-Love

How to: Navigate the Holidays with your Health in Mind

Christmas sport composition with  shoes, dumbbells and note

This is one of my favorite times of the year. The weather change, the football, the family time and the coziness that accompanies the holidays. The sweet scents of Thanksgiving dinner and the Christmas tree, the Macy’s Day parade – just everything… I love it – I always have.

A few things that come along with the holidays are: homecooked meals, sweets and treats, maybe more alcohol indulgence and a lot of time visiting and sitting with family. It becomes an easy time to hibernate and neglect the effort you have put in towards your health and wellness all year. How do you navigate the holidays with your health in mind so you’re not starting over again when the new year hits?

Here are a few ways I like to navigate the holidays while keeping my health in mind:

  • Mindfulness and awareness – I find that if I am distracted by the television, visiting, playing games or just caught up in the joy of the season, I am more likely to mindlessly eat. Being aware of this is the first step. The second step is to acknowledge if I am reaching for the muddy buddies because I’m hungry or because they’re there. When I stop and ask myself this question, it gives me a moment to pause and tune into my body. Most of the time, I am reaching for the food/drink because I am caught up in the joy and fun of my surroundings. Being mindful and aware of your hunger cues and triggers for overindulging is essential for maintaining your focus and efforts towards a healthier version of you. What triggers you to keep reaching for the food and drink? Endless talking? Family stress? Personal insecurities? Recognize this, pause in the moment and make the best choice for you and your health.
  • A bit of bargaining – I enjoy sweet treats and I enjoy a nice glass of wine. When it comes to the holidays, in order for me to stay on track towards my health and wellness, I find myself bargaining. I’ll have that piece of pie, but I won’t have a glass of wine. I’ll have that homecooked roll, but I won’t have any green bean casserole. I’ll have that salad so I can indulge in a dessert. I find myself picking and choosing so I can stay energized, focused and present with my family and friends.
  • Continued Effort –  In the past, I have used this time of year as an excuse to not move my body or choose healthy options for myself. However, within the past 10 years, I have recognized that if I continue my effort towards staying active and choosing healthier options for me, it is much easier to stay on track or to get back on track if I have a slight indulgence or deviation. When I get in a morning workout, I set myself up for a great day; why wouldn’t I do something that helps me feel good and that I love on one of my favorite days or during my favorite time of year? Pursue that good feeling every day of the year.
  • Grace – This is the biggest thing for me, giving myself grace when I do indulge. I’ve said it before and I’ll say it again, I do not live a life of restriction. If I restrict myself, I will then crave and indulge. I give myself grace when I have a second glass of wine. I give myself grace when I choose to eat a bigger piece of pie. I give myself grace if I go back for one of my mom’s home-cooked rolls. I give myself grace because I know that this one day of enjoying myself, my family and the food will not completely derail all the hard work I have put in all year. I give myself grace because I know I will be right back to my usual routine the next day. I give myself grace because I know this is not going to start a downward spiral of daily indulgences because I have created a habit of a healthy lifestyle. I give myself grace because I deserve it.

You can navigate AND enjoy the holidays with your health in mind. Just because the holidays are approaching does not mean that you can’t stay active or you can’t eat the salad – stay on track. Don’t succumb to pressure or family stress. Keep pursuing your goals and dreams of a healthier version of you. If anyone gets in your way or gives you grief, throw a pie in their face. (Disclaimer: Fit Together is not responsible for any outcomes of you throwing pies at people.) 🙂

Goals, Personal Development, Pursuing your dreams

November Newsletter – If we’re not Growing, We’re Dying.

I live in a state of forward motion; constant pursuit of growth and advancement not because I’m dissatisfied with my current state, but because I believe growth is the key to success. I can’t grow my business without personal growth or advancement. I can’t become a better runner without running or pushing myself to race. I can’t become a better mom if I don’t grow and adapt with Ella’s changing needs. I can’t be an exceptional wife unless I choose Alex every single day and continue to grow our relationship as we grow and change as individuals.

Growth has become an obsession for me. Applied knowledge has become my super power. I can learn and study for days, but until I actually apply it – that’s when things level up.

Throughout this entire year, I have pursued self-growth and self-development. I have worked on identifying triggers, creating healthy responses to these triggers, and implementing them. What prompted this pursuit of self-development was the recognition that I was in a cyclical pattern that was not serving me. A cyclical pattern that was affecting me, my quality of life and my relationships – I chose to make a change. I can confidently say that my 33rd year of life is different, better and at a completely new level compared to my 32nd year of life.

Our cells change, our taste buds change, our skin changes, our skeleton changes – if our body is constantly changing, why should we stay in a place or state of content? Why should we stay stagnant?

As a parent, I hear it all the time – enjoy age 1, because once she’s 2 she becomes someone completely different. Enjoy age 2, because once she’s 3, that’s a whole new ballgame! So my question for you is, are you the same person you were 10 years ago? At what age did you stop becoming someone new?

My goal of this newsletter is to get you to ask yourself, are you the same person you were last year? Are you participating in the same activities with the same people? Are you pursuing something the same way you did last year? How many uncomfortable situations are you putting yourself in? What new knowledge have you learned this year and how is it bettering your life? What have you done this year to become a better version of yourself when compared to last year? If everything is the same or similar – how long has it been that way? At what age did you stop becoming someone new?

If we’re not growing…we’re dying. Identify something you think is too big to achieve and pursue it like you have already accomplished it. Don’t limit your dreams or beliefs just because you haven’t done it yet – the mind is a powerful thing. Quite that voice, get out of your own way and reach for the best version of you.

Fitness, Goals, Health and Wellness, Pursuing your dreams, Self Care, Self-Love, Self-Worth

October Newsletter – Get Out of Your Own Way

Ever wonder why you still haven’t lost that weight? Or why you still haven’t run that 5K? Or why you still haven’t reconciled that relationship? Or why you still haven’t gone after that promotion? It’s not because it’s not possible or not available to you, it’s because you won’t get out of your own way.

That’s right… I said it. You say you want to be healthier while also saying you don’t have the time or the energy. You say you’ve wanted that promotion for years but still haven’t made a plan to get there. You say you’ll sign up for a 5k but never signed up let alone got to the starting line. It isn’t because the opportunity wasn’t there.

The opportunity is ALWAYS present. You are choosing, subconsciously or consciously to turn your head every time it shows up. You are choosing to stay still even when you want something more. You are choosing to live in a state of familiar discomfort rather than push yourself for more.

I’m going to say it again, everything that you want but have not received is because you are standing in your own way. Is it harsh? – absolutely, but I think some of you reading this need to hear it.

You want to be “healthier”, but you don’t have the time or energy. How are you spending your days and nights? What can you change to pursue a healthier lifestyle? Is it your nighttime snacking? Is it your mindless scrolling of social media? Are you binge-watching shows that you’ve seen a hundred times? Are you turning towards food and drink as a way to self-sooth? Do you wake up by the sound of your children or with just enough time to get in the shower and head out the door for work? You have the time – you just need to prioritize and organize it.

You have wanted that promotion for years but still haven’t gotten it. Does your boss know you’re interested? What have you done to go above and beyond your current job requirements and expectations to show your boss you want to advance?

You want to run that 5K but tell yourself that you’ll sign up when you’ve trained for it. Or maybe you sign up but you never show up to the starting line. Are you afraid? Or is it the story you’ve always told yourself ‘I’ll never succeed’ that’s standing in your way?

Stop taking a victim’s stance and start showing up for yourself to go after what you want. If you want happiness, if you want better health, if you want that promotion, if you want that 5K – no one is going to fight harder for it than you, and no one is going to do it for you.

You and your thoughts are the only 2 things holding you back -show up and get out of your own way, what are you waiting for?

Goals, Pursuing your dreams, Self-Love, Self-Worth, Uncategorized

August Newsletter – Where’s the Motivation?

“Whatever you are not changing, you are choosing.”

Whether it be in regard to my running schedule or my on-going effort for Fit Together, I often hear the question, “how do you find the motivation?”

When this question comes up, my answer is always the same: I don’t always have the motivation; it is not a constant state that I am in. My motivation, much like anything else in life, waivers.

So then the question really becomes, how am I staying so dedicated to Fit Together, running, and my health and wellness when I am overwhelmed with a lack of motivation?

It comes down to this: my desire to put myself as a priority, to put my dreams as a priority and to put my wellbeing as a priority far outweigh any lack of motivation. When I am unmotivated, my desire to stick with what I planned to do is 100 x stronger. When I am unmotivated, my desire to keep pushing for this dream is 100 x stronger. When I am unmotivated, my desire for my own mental and physical health is 100 x stronger. When I am unmotivated, my desire to NOT quit on myself is 100 x stronger.

I know for a fact that when I work out, when I do something for Fit Together or when I make the time for myself, I will be rewarded.

It is not always about being motivated. It is about committing myself to something that I believe in and sticking with it through thick and thin. It is about dedicating myself to a goal long after the mood I set it in is gone.

I set out to run this weekend as I always do but my Sunday morning motivation was lacking. I wanted to veg out, sit on the porch and hang with my loves. Ella repeatedly said “stay here Mama, stay here” – commence the Mama guilt. So how did I overcome that and still accomplish my Sunday morning run like I planned to do? It wasn’t because I had the motivation, it was because I recognized that 1. It’s only 30 minutes away from them. 2. I will feel better once it’s done. 3. I will be better once it’s done. And 4. I deserve 30 minutes to myself. So even though I didn’t have the motivation and even though my little 2-year-old was asking me to stay, I did what I planned to do and took care of myself. Ella was fine as I left and gave me a big hug, she was still playing in the pool with Alex by her side once I returned and I was more present and emotionally stable that day after the run.

It isn’t about always having the motivation, it is choosing to commit to yourself and your dreams every single day despite the external or internal barriers.