Archive for category motivation

Excuses. They’re what’s stopping us.

Have you ever wondered why you can WANT to do something. And mean to do it. And somehow keep putting it off? Or maybe even give up trying?

Many times, it’s our excuses that stand in our way. There’s no time. I’m too busy. I don’t like doing that. My husband/wife/boyfriend/girlfriend doesn’t think I should. People will think I’m crazy. I’ll probably fail.

They’re all excuses. And you can let go of them. Once you do, you’ll be free. You can do ANYTHING once you accept that you’re making excuses…and then let them go.


When I think about it…my most common excuse for myself is that I don’t KNOW what to do. Well, I have to let that go. Do the research, figure out what to do. And do it. And if I fail, just do it another way…and another way…and another way, until I get it right. Never starting something because I “don’t know how” is no excuse. Not in today’s age of information and technology.

What’s your most common excuse?? And how can you let it go?

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Slow progress is still PROGRESS!

It’s a sentiment worth reminding ourselves…

Just because you haven’t reached your goal fast enough…or even if you’re not seeing progress like you think you should….ANY progress is still progress. We didn’t get out of shape overnight. We won’t get in shape overnight. And some changes are hard to stick with. The key is finding those changes you CAN make and that are sustainable and go from there.

Keep pushing! You haven’t failed until you give up.


What timeframe do you give yourself for your weight loss or fitness goals? Have you ever considered setting a 5lb a month goal? Or 1/2 inch a month? Something else?

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Workout Results

Ever start a workout and give up because you don’t see the results you expect in a few weeks? I know the feeling.I It’s tempting.

But remember, you didn’t put on the extra weight in a few weeks, so it’ll take longer than that to lose it. Even if you don’t have a lot to lose, maybe you’re just trying to tone up a bit, it’s going to take a little time. They key is consistency.

In a few weeks, you’re likely to see *some* results yourself. It’ll probably take double that time for other people to notice the difference. And to get to your goal, you’ve got to be in it for the long haul. Often there are body parts that take much longer to respond. But I’m here to tell you that it WILL happen.

ImageDo the right things, eat well (that’s responsible for about 80% of  your results!) And get your workouts in. Even on days you’re not really up to it, do something. Shoot for cardio a few days a week and weight/strength training a few days a week and keep going.

To keep your motivation up, try taking measurements before you begin and each week after. Write it down each time. Even try taking pictures every 30 days. When you see numbers going down on the tape measure or changes in your pictures, it can be VERY motivational! 

Don’t give up!

Tell us below, how long did it take you to see the results you wanted — or if you’re not there yet, tell us how long it took to see ANY changes & let us know what you did to get them!

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Start today!

I love the saying “A month from now, you’ll wish you started today”

That applies to a lot of things. For me, I think of working out or eating better. But, then again you probably know by now that my mind goes there often.

So I just want to elaborate a little. If you’ve been thinking about making a change, why  not start today? Each day is a new beginning and a perfect time to JUST START. Starting is the hardest part. Once you push yourself to make the commitment…and stick with it for a bit, you’ll start seeing results and it will be a habit. If you do it right and pick the right things, you’ll probably also be in LOVE. (So if you’re not in love with what you’re doing…try something else!)

So I made this poster. I hope you’ll take it to heart if there’s something you’ve been telling yourself that you need/want/should start doing. If you are going to start something new — tell us below…what is it, and when will you be starting?
((((AND please remember if you need HELP starting…don’t know where to start, how to do something, please please please let me know. I’m here to help YOU!))))



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What do you want?

That may have sounded snide or rude, but I certainly didn’t mean for it to be rude.

What I mean is…have you thought about it lately? What do you want? What are your goals? Why do you want to be healthy? Thinking about your WHY is very helpful in keeping your motivation. Making that your North Star can help you when you stray. When you don’t feel like working out. Or when you don’t feel like eating a healthier lunch.

So think about it for a minute.

Why do you want to be healthy and fit?

My hubby and me in Ireland

Is it to set a good example for your kids?
Is it so you can be around to see your grandkids grow up?
Maybe you just want to feel better?
Or perhaps you want to fit back in those old jeans?

Now that your reason. Write it down. Put it everywhere. Your bathroom mirror, your smart phone, your screen saver. Tell your significant other, your coworkers. The more people you tell and the more places you put it, the more likely it is that you’ll stay focused more often. Tell yourself every day why you want this. You may just find yourself making more and more decisions in line with that.

For me, my reason for wanting to be healthy is because I want to be able to enjoy my family and my friends and to continue to be able to travel and enjoy myself. I want to look and feel good and not having any physical or health problem stand in my way. That’s what keeps me going when I don’t feel like it. Now that the habit of working out and eating well is engrained in my life, I really do enjoy it and look forward to it. But some days, I still don’t wanna…for some reason. And that’s when I revisit my WHY.

So tell me, why do YOU want to be healthy and fit?  Share below, please!

Some of my whys:

With my hubby and his parents, enjoying the NC State Fair

My mom and me celebrating New Year Eve

Team Penguin! Wonderful friends, Amy, Troy, My hubby & me about to run a fun 5k

Besties: Christina and Kathy and me, celebrating a great friend's birthday

My wonderful hubby, me, and our baby enjoying the beach in fall

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Mixin’ ‘Em Up

Stewie. From Family Guy. Every time I hear or say the words “Mixin ’em up” I think of him. If you know what I’m talking about, I bet you just giggled just then. Otherwise…sorry for the randomness 🙂

For anyone who wants to see what makes me giggle for some unknown reason here’s a short clip from that episode:

Okay, now onto the real reason for the title . I want to talk about mixing up your workouts. While I’m a fan of actual ‘programs’ (as you probably know from my elated-ness with Chalean Extreme), there’s still a part of me that yearns to do other stuff too. And that’s a good thing. So I do it all and I’m a proponent of having a well-rounded routine. I still love yoga. And I love my newest program, Brazil Butt Lift, and I even sorta love P90X (once in a while!). I used Imageto like running. Now, not so much. But you know what? That’s okay. Instead of dragging myself out there when I don’t want to do it, I found stuff I do like to do and just built my schedule around that.

Mixing up your workouts can do several things. First, it keeps you more interested. If you get bored easily, doing one program over and over can get reallllly boring. For instance, going to the gym became a big no-go for me – and it really seemed to hinge around the boredom part. It was the same thing every time. 20-30 minutes on the elliptical and then 20-30 minutes of random weights. blaaaaah.

But it doesn’t have to be like that. You don’t have to be bored or hate your workout time in order to get fit. Map out a schedule of stuff you LIKE to do. If you haven’t found what you like to do yet, keep reading. (keep reading even if you have found it, there’s some info you’ll like to see too!)

ImageAnother reason mixing it up helps is that it makes you more likely to be doing the things that are effective. For instance, walking is a great way to get active and lose some weight. But there comes a time where if you want more results, you’ll have to do more than walking. Weight training, for instance, is what you need to do to get more toned. If you’re doing different workouts, you’re more likely to hit on the things your body needs – cardio, high intensity interval training and strength training. Doing these things and changing every 30 days or so will help ensure you don’t get stuck at a weight loss or results plateau. BOOO for plateaus – they’re such a motivation killer! Don’t let it happen to YOU!

And finally, doing different stuff helps you find your soulmate workouts. For me, that’s key. Finding something you truly love is the key to long term success. Keep trying new workouts until you find one that makes you not only feel amazing, but also makes you look forward to your workouts. Now, this isn’t to say you’ll feel that way right away. Especially if you’re new to fitness, but it’ll happen. Pay attention to  your body, your mood, everything! You’ll start noticing what makes you feel amazing and what you’re really loving. Stick with those. Don’t drag yourself through workouts you hate. They shouldn’t be punishment! Here’s my newest love. Never thought that would happen, but alas, it has. (and as I type this I’m literally counting down the hours until I can go throw these around a bit)


So. Go out and try some new things. I am constantly doing a variety. Partly because I have exercise ADD, I think. But  it’s also because it keeps me engaged and interested and having fun. Try new DVDs, check into some new classes, try running if you haven’t. And if a program is mapped out for you, go for it if you want. Or if you want to mix something else with it, create a hybrid. I do that all the time by printing out blank calendars, taking the recommended schedule for a program and then adjusting it to incorporate what I want. See my post about that here:

Always wanted to try Zumba? Do it, make it your cardio day instead of your run (unless you love your run). Thinking about a bodypump class? Go for it. Make one of your strength days bodypump. Thinking of trying Turbo Fire but don’t want to give up something else? You can do that, do it a few days a week in place of your cardio/HIIT days. See what I’m getting at? YOU have control over your happiness and engagement in your fitness journey.

Do you do more than one workout? Which ones?

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Tips to keep workouts on track (and keep you more motivated!)

I think I am asked at least once a day how I stay motivated. How I don’t get bored with my workouts. How I even know what I “should” be doing every day for my workout.

So, I thought I’d give you a couple of my tips here in case you were wondering about those things too. I hope it helps you!

First, I make a workout schedule using a blank calendar every month. Yes, a month at a time! I find this extremely motivating and obviously it helps me keep on track and never wonder what I should do. By having it laid out there, there’s no wondering, and wondering leads to NOT doing, in my experience. After each workout I complete I put a check mark on that day. That’s the motivational part for me. If I miss a workout, that day gets a big, fat X. I don’t like seeing those, so I’m very likely to just do my workout even if I’m feeling a little lazy that day.

(By the way, my deal with myself if I don’t ‘feel’ like working out is that I’ll just DO it for 5 minutes. If I still want to quit, I will. But that never happens once the blood gets flowing…because then I’m pumped and feeling good, so I finish it)

Here’s a pic of my actual schedule for this month just so you can get an idea. 🙂

I print out a blank template from a site like and then fill in the days according.

For my current schedule, it’s a hybrid of Chalean Extreme and Brazil Butt Lift. I used the two pre-made schedules with those programs and blended them to work for me.

Another thing that keeps me motivated is, frankly, the fact that it’s a habit now. The feeling I get when I workout (that endorphin kick!) And of course the results I’ve seen are extremely motivating, it makes me want to keep going. So. If you’re brand new to a workout…my advice is to make a schedule, use check marks, stars, x marks, etc to visually reward yourself. Keep a picture that motivates you nearby (maybe on your bathroom mirror?). This could be an old picture of you looking great, maybe a picture of an outfit you want to fit into. Or maybe a picture of the beach you’re going to this summer. Maybe it’s a picture of your kids. Whatever it is, make it something that reminds you of WHY you want to be fit and healthy. Once you get into the habit and start feeling and looking better, I suspect your motivation will come from that.

I hope these ideas help or at least help you think of something else that may work for you. I’d love to know, what do YOU do that keeps you on track and motivated?

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It’s all about the choices

So we all know that one of the ingredients to being healthier is “making better food choices”, right? Until recently, I thought that sort of self-explanatory. Then, I heard a friend telling me about what she’d snacked on that day. Then I remembered several other similar conversations with her. And it hit me. She didn’t really know what “better choices” meant, and she was thinking that eating small amount of stuff equaled “better choices”. And to an extent, that’s true. BUT, at some point you have to also consider the type of foods and the quality of them.

If you’re finding yourself eating frozen dinners several times a week, you may consider some other choices. If you pay attention to what you’re eating,  you may see some patterns developing. So maybe you only eat a few chicken tenders. But they are still breaded. And fried. And you eat them, or chicken nuggets or popcorn shrimp, etc several times a week…or maybe even more. Well, that’s where you start to see the pattern. You may keep your serving size small (or so you think), but you’re still eating fat-laden, fried, not-so-good-for-you food. I’m a proponent of indulging sometimes. But you must be honest with yourself. First, figure out what indulging really means. And then be honest with how often you ARE indulging.

A good rule of thumb on what your diet *should* look like is that most of it should be clean foods. And whole foods. And by clean, I mean real. If you got it in a box, it’s probably not clean. Look for FRESH or frozen (not canned) fruits and vegetables. Look for minimally processed meats, and even preferably organic and local. The fresher the better. Whole grains are great. Just make sure they REALLY are whole grain. And organic milk, low fat greek yogurt, etc are wonderful protein choices that are healthful and yummy. So, you see the things I left out are things like chicken nuggets. And lunch meat. And pre-packaged soup. Pre-packaged meal-in-a-box just add beef (you know what I’m talking about). The list goes on. So if you truly can’t live without chicken nuggets. Great, eat them. Once a week. No more. And THAT’S your indulgence. Just because you eat that only once a week doesn’t mean there’s a free pass to then also eat frozen pizza twice a week. And ice cream twice a week. And so on. Before you know it, you’re indulging every day and you have not changed your eating habits.

If you’re trying to make better choices about your diet, make sure you know what you’re looking for. And keep a food journal. Every day for a month, at least. Write down every little thing you eat, including sauces, dressings, dips, etc. You may be surprised at what you find. And you can always find more info here on my blog, just click the ‘diet’ link above to find my older blog posts about calories, meal timing, snack ideas, etc.

Comment below! Would love to hear your food choices, good and bad, obstacles you may have to eating healthier, questions you have….whatever you have for me!  I’m always here to help!

~To Your Health~

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It’s a NEW year, what will YOU do with it?

It’s a fresh start. Even if you don’t like the work ‘resolutions’. I personally think New Years Resolutions are a fabulous idea. Call them ‘goals’ if ‘resolutions’ bother you. And I think you SHOULD reach for the stars with them. Have you ever read the book “Think and Grow Rich” by Napoleon Hill? You should. Basically the book explains, what you DECIDE you’ll accomplish, you will. You must believe it, make it so in your head…and it WILL become. So why not reach for the stars? Don’t be afraid of setting goals, that’s how you grow.

Having said that, it’s also known to be beneficial to set your goals and tell others about them. They can help you keep accountable, even if they don’t mean to. So go ahead, take out a sheet of paper RIGHT NOW. Think about the one thing…that if everything went perfectly, you’d just LOVE to accomplish. What’s your perfect life like? Be specific. Don’t just say, “I want to be rich”. Instead, say, “I want to finish school and start my own business in my field, and help a thousand people with widgets this year”. This may lead to you being rich, but that’s not the goal. See the difference?

So do it. List your one big goal. Now list 5 or 6 little goals that you’d need to do in order to reach that goal. Put it on your fridge. Or your bathroom mirror. Don’t be afraid to look at it every day. And then WORK toward them all, starting today. No excuses.

Would love to know some of your goals for 2012! Comment below if you’d like! 🙂

~To Your Health~

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Accountability is key!

For many people, eating right or exercising can be very difficult to stick with in the beginning. Once it becomes a habit, it is much easier. But to get through those first few weeks, sometimes we need a little extra push to stick with it. That’s where accountability comes in. If you know someone it literally waiting on  you to go running with them, you’re much more likely to go on and meet them and run. You don’t want to leave them hanging or let them down. Same goes for eating right. If your spouse is going to see what you eat and they want you to succeed at eating well, it can be very helpful since you don’t want to let them down either.

The 21 day challenge that I’m leading started yesterday – and already folks are loving the fact that they’re sending me their food log and workout log for the previous day. It helps them feel accountable knowing that I’ll be looking at it and giving feedback on both. And writing it down helps you feel more accountable to yourself too. Give it a try. Find an accountability partner. I’m a fitness coach of course, so feel free to sign up for free to have me as YOUR coach and I’ll be that accountability partner for you. It just may make the difference you’ve been looking for 🙂 Sign up anytime @ click JOIN and select the free option. The paid option includes a personalized meal planner though…so if you’ve been looking for that, you may like to peruse that option too 🙂

~To Your Health~

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