Sitting is Killing You

How long do you sit every day?

It's time to get more active - do it today even if you just set a timer and go for a walk down the hall every 15 min
utes.  Just get moving.  You are worth it!

Join the Healthy Living Challenge for May 2014

During the month of May, I would like to invite you to join me on a healthy living challenge.  I'll send email and post the tips here.  There will also be a closed Facebook group to support you during the month.  I welcome feedback since everyone is starting at different levels in this challenge.  For some of you, many of the suggestions will not be challenging but I'm hoping you'll join anyway and it will serve as a nice reminder of the importance of healthy living and loving self-care!

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January recap

So how did everyone do this month?  Did anyone (besides me) attempt to complete the January challenge?  Here it is and my results.

Every day in January I'm planning to do the following:

1. Meditate2. Run or Walk (3 miles minimum each day)3. Nature - get out in nature and enjoy the world around me4. Mirror Exercise - before going to bed every night I will look at myself in the mirror and compliment myself on my achievements for the day (big or small) and tell myself "I Love You!" ***5. Goals - review them morning and night6. Inspiration - read inspiring books at least 5 minutes7.Sit-Ups - Do at least 308. Push-Ups - Do at least 159. Fruits/Veggies - each at least 5 servings



Okay - I believe I did mediate every day.  Some days were definitely longer than others and I may have missed some because I wasn't tracking it but.  I think I got that one.

I completed 61.9 miles for the month.  Which I think of as a success and as moving me toward my annual goal of 700 miles but I didn't do it every day and not always 3 miles.

Read inspiring books every day!!  

Ate at least 5 servings of fruits and veggies most if not all days!

I've got to work on the rest of these.  I'll come up with a challenge for February and add the ones I think are most important back onto the list.  

I'd love to get your feedback, too!  

Patience - yep, again!

I know I talk about the importance of patience a lot but it's what I need to work on and I know I'm not alone.  So often we get discouraged if things don't go exactly the way we want when we want.  Let's put a stop to that today :)

If you have a goal, it may take time to achieve that.  As you may know, I have recently taken up running.  Okay, some people would call what I do wogging.  A combination of walking and jogging but I will get better every time I get out there as long as I'm consistent and keep at it. It's easy to get discouraged and say, I can't do a marathon that will take me forever and I don't have the patience to walk it - and perhaps not the muscle strength (however, walking is a lot easier than running!)  I am basing that on my present physical condition.  But guess what, I can change that IF I have patience!!  

The same goes for any goal - weight loss is a great example, too.  Often people look at a 1 pound weight loss as nothing when they have 80 more pounds to lose but the fact is, it's a step in the right direction and with every step - no matter how small - you are getting closer to your goals!!

So my goals for today are to really ask myself what I can do for me today to bring me joy and get me closer to my goals and then listen!  Often we ask the question but when we don't have an immediate answer, we stop listening!

Take time today to be patient with yourself and take note of any progress you have made toward your goals.  It doesn't matter how small.  Write it down and celebrate yourself.  Take another action step in the right direction and applaud your courage and determination.

Enjoy your day.  Be patient and trust that all is well and you can do anything!!

Make it fun

How often do you "not feel like" exercise?  Do you ever not feel like having fun?  Most likely not - or rarely when you are very tired and really should sleep.  But when we think we have to "workout", notice the word work in there.  I think we should rename it "funout" :) It's time to get moving in a fun way.  If you aren't moving think of ways to make it fun.  Here are some ideas and I'd love to get others:

1. Go for a walk with a friend or friends.
2. Go for a walk by yourself in nature.
3. Go swimming - join a Y or someplace with an indoor pool during the winter.
4. Go for a hike.
5. Go on an active vacation.
6. Chase your kids around.
7. Go to a laughter yoga class - all you do is laugh!!  It doesn't get any better than that.
8. Go skiing or skating.
9. Play frisbee.
10. Get some fun active games for the Wii or XBox Kinect.  (I often laugh in addition to the movement!)
11. Go for a walk with your dog.

I welcome your suggestions as well - but remember, it doesn't have to be work to be a workout.  Make it fun so you'll want to do it every day or at least several days per week!!

And give yourself credit for all your movements - don't think it doesn't count because you enjoyed it!!  It absolutely does count and that's really one of the points!!  Life is meant to be enjoyed.  Please share your experiences with me.

10 Easy Ideas for Relaxation

When was the last time you really relaxed?  Is your mind constantly busy?  Do you ever just take time to relax and do nothing?  I don't mean do mindless activity like watch TV or sit on Facebook!  Those are not mind quieting and often, believe it or not, add to stress.  Not always and that depends on you but sometimes. Here are some ideas for relieving stress and opening yourself up to more creativity.

1. Meditate - just do it.  Guided relaxation, quieting your mind, mindfulness, following your breath, mantra.  If you don't know a lot about mediation, I'll do another blog on that.  In the meantime - you can just go to YouTube.  You'll find lots.  You don't have to even do this for a long time.  You can do a couple of minutes several times a day.  It really works!!

2. Exercise - get moving but not too hard.  If you are doing anaerobic exercise (where you can't carry on a conversation), you are actually adding to your stress level because it releases cortisol, the stress hormone.

3. Yoga.  Yes, this is exercise but I give it a category of it's own when it comes to stress relief because it is so effective.

4. Laugh - laughing is amazing for your body.  It helps reduce stress and heal on all levels.

5. Connect more.  This is really best done in person and really connecting.  Connecting on the computer really keeps us isolated since we are often alone there. Allow yourself to be with people and really be vulnerable and be a true friend.  Release judgement and connect. Every one of us is alike in many ways.  We all need love and we all have feelings and emotions.

6. Hug more.  We all need physical contact to thrive.  Hugging has so many benefits and it doesn't cost a thing! Shoot for 12 hugs minimum each day.

7. Forgive.  Forgive others and yourself.  You have to let go of anything that may have hurt you so that you can move on and that means forgiving others and yourself.  Forgiving is not condoning and is instrumental to your health.  If it seems like a stretch, start with the affirmation, "I am willing to begin to forgive."

8. Music - listen to music that makes you feel good.

9. Smile.  Smiling alone (even if you don't feel like it) releases chemicals in the brain that combat the stress hormones.  Often when a smile is returned, it makes us feel even better and further reduces our stress levels.

10. Take a relaxing bath.  Not a shower but a bath.  Allow the warm water to relax all your muscles.  Maybe turn off the lights and light some candles.  This goes perfectly with listening to relaxing music or a guided meditation.  Add some lavender and Epsom salt to make it a detox bath.  Enjoy.


If you do something special for yourself everyday, you'll notice the difference.  Let me know how it goes!!

2014 Will Be Amazing

I hope the first day of 2014 has been spectacular!!  I have printed my goals and my January challenge to make sure I keep at them and I'll report here to be accountable and hope you will, too.  

Even though the temperature was in the low 20s and the wind was blowing, I made sure I went out for my walk/run in nature.  You can't really tell but the pond was frozen solid but it was absolutely gorgeous out.

We weren't walking long before my 7 year old was ready to go home because it was so cold.  My headband and gloves made him a little happier but left me a little more chilly : )

I have also decided that for the next three months I will be going dairy-, gluten-, and sugar-free!!  I did well with that today and easily ate more than 5 servings of fruits and veggies.  I completed my 30 sit-ups which I'm hoping to increase by the end of the month and 20 push-ups.  I've reviewed my goals, done my meditation and inspirational reading, all that's left is the mirror exercise which I'll do before bed.

 All in all, the new year is off to a great start!!  I am hoping to hear from some of you, too, confirming that you've started your year off right, too.  Even if you haven't, tomorrow is a new beginning!!  We can do this and we can help each other!!

January Challenge

Happy New Year!!

As the new year begins many people make resolutions for change.  The problem is that resolutions are notorious for not being kept.  I believe that is because we think of them the wrong way.

I gave up making resolutions but I do make goals both short and long term every year!  One of the important aspects of goals is to known and articulate why you are making them.  To say you want to lose weight is great but to say how much weight, by when, and why give it much more power.  Why do you want to lose weight?  Do you really want to or is it something you think you should do?  Have you given any thought to why you want to?  How will you feel if you do and how will you feel if you don't?  Is there a difference?  The deeper you can go into the reasons you want to do something, the better.  If the reasons are really important to you and you keep those in mind you are more likely to actually follow through on what is need to achieve your goal.

I have created a challenge for myself.  I believe in planning to make a change for 30 days.  We can do anything for 30 days.  If it feels good, we can continue it and if not - release it.  It's done.

I invite you to join me in this challenge at whatever level feels good to you. I will report back at the end of the month to let you know how I did and I'd love to hear how you did, too!

Every day in January I'm planning to do the following:

1. Meditate
2. Run or Walk (3 miles minimum each day)
3. Nature - get out in nature and enjoy the world around me
4. Mirror Exercise - before going to bed every night I will look at myself in the mirror and compliment myself on my achievements for the day (big or small) and tell myself "I Love You!" ***
5. Goals - review them morning and night
6. Inspiration - read inspiring books at least 5 minutes
7.Sit-Ups - Do at least 30
8. Push-Ups - Do at least 15
9. Fruits/Veggies - each at least 5 servings

*** The mirror exercise sounds "weird" to people at first but people who have done it have had wonderful results.  Often people may not even know that they have low self-esteem or harbor some inner anger or guilt that is actually holding them back.  In doing the mirror exercise, we allow ourselves to have unconditional love from ourselves which is the most empowering gift we can give ourselves. We deserve it.

Please share your thoughts, comments, and results with me.

Goals for 2014

It is important to have goals and to write them down. I believe in having goals in all 7 areas of my life
(financial, career, free time, health and appearance, relationships, personal development, and community/charity/legacy).  It is also important to review our goals daily - at least morning and night.  I will blog more on the importance of goals at some point.  Stay tuned! I'm not going to list all my goals here but I'll list a few and may add in new ones during the year (especially if I want to share positive results!).

Remember to make SMART goals.

1. I will run at least 5 workshops and/or retreats by December 31, 2014 at 5 pm.
2. I will publish at least 4 books by  December 31, 2014 at 5 pm.
3. RunDisney - I will go to Disney for a race and vacation by December 31, 2014.
4. I will have at least one other nice family vacation by December 31, 2014.
5. I will exercise at least 5 times/week thru December 31, 2014 at 5 pm
6. I will reach my ideal weight of 145 pounds by August  1, 2014 at 6 am.
7. I will eat at least 5 servings of veggies and fruits (and take my Juice Plus) every day thru December 31, 2014 at 5 pm.
8. I will complete at least 14 races (at least two half marathons) by December 31, 2014 at 5 pm
9. I will run/walk at least 700 miles in 2014. 
10. I will go out with or spend focused one-on-one time with each son and my husband at least once per week between January 1, 2014 and December 31, 2014 at 5 pm.
11. I will spend time with a friend at least once per month between January 1, 2014 and December 31, 2014 at 5 pm.
12.  I will meditate at least 5 times per week between January 1, 2014 and December 31, 2014 at 5 pm.
13.  I will read 50 books by December 31, 2014 at 5 pm
14. I will incorporate the success principles into daily practice between January 1, 2014 and December 31, 2014 at 5 PM
15. I will offer free laughter yoga classes.

Thursday Thigh Day

How'd yesterday go?  Did you try the workout?

I created a different one for today :)  I'm so used to singing the days of the week with my kids that Thursday Thigh Day just seemed to fit.  Variety is the spice of life, right?  Let me know what you think!

Wednesday Workout

I had fun with yesterday's workout.  I forgot how much fun it is to do different exercises and mix it up a little.  I said I'd let you know how I did so... I really liked it but I did cut the planks to 20 seconds because I had enough at that point :)  My cardio yesterday was shoveling snow again and I remembered how grateful I am that I no longer have to commute in snowstorms!!  What a big relief that is.

Because I had so much fun yesterday, I created a new workout for today.  I think I'll come up with a challenge for January and I'll post it in case anyone wants to try it out with me.

Please tell me how you like it - or don't :)

Tuesday morning workout routine

So I said I'd post my workout plan for today so here it is...

30 jumping jacks
10 push ups
30 crunches
10 mountain climbers
30 second side plank (each side)
30 high knees
15 sumo squats
10 lunges (per leg)
30-second plank

Repeat.  I may try to sandwich my run in between but depending on how things go, I may do them at different times :)  I'll keep you posted!!

Shoveling snow is definitely exercise

I already mentioned that I really need to work on patience and accepting and loving what is!  Love that wisdom from Byron Katie!  So yesterday I really wanted to get running but after a shoveling heavy, wet snow for over an hour with dropping temperatures... I didn't.  And I'm okay with that :)  I did start using MyFitnessPal app, too.  I think seeing everything in one place will be helpful but since I've just started, I'll have to let you know.

If you have other suggestions on good apps for this, I'm up for suggestions.  I like to see as many as possible to see what works for me and what doesn't.

I'm going to create a workout plan and post it here.  Having a plan will definitely go a long way!!  Since I'm planning to run a marathon in 2015, I want to put in lots of miles but that doesn't mean in terms of training I need to do long runs every time I run.  In fact, if you look at any training plan, that's not what it consists of and since I'm giving myself a year - I think I can cut myself a little slack!

14 Races in 2014 Challenge

I want to give a shout out for Marathon Mom's blog (www.runnershoe.blogspot.com). I just joined a challenge I saw on there.  She is asking people to commit to the challenge of running 14 races in 2014!  I couldn't pass that up :)  14 races in 2014.  Wow!!  You can commit to whatever type of race(s) you want to run.  Some people may be doing all full or half marathons but since I'm new to running I selected that I will do a combination of races.They may very well be mainly 5Ks but... It is going to be fun!  It's getting me out there and running and I'm so excited.  I should add that as I said, I have just started running and only completed 3 races in my lifetime.  Since it took me 45 years to run three races, running 14 in one year will definitely be a challenge :-) but I'm committed to it.  I signed up there and I'm putting it here to have you all hold me accountable.  (I know that I really hold myself accountable but I don't want to fail publicly!)  If you are interested, please visit her blog and sign up!



I am already signed up for 3 races!!  Two are 5Ks and one is a half-marathon which I plan to walk/run (in February).  I'd love any tips people have for me!

I am hoping to do three runDisney races this year!  I'm signed up for one already.  I don't think it was an accident that I found this picture of the winner of the Disney Princess Half Marthon, Rachel Booth, and the copy I found had the picture saved as "Rebecca" , my name :)  There is no such thing as a coincidence!  :)  As a newbie runner, I'm not really thinking I will do as well as Rachel Booth who has one three Disney half-marathons and competed in the U.S. Olympic Marathon Trials where she came in 31st!  I do, however, believe that with all the properly labeled versions of this picture on the web, I was meant to find the one mislabeled as Rebecca Booth in order to remind myself that my only limitations are the ones I put on myself!!  I can run a marathon with the proper training!!   

I must admit it, I got the marathon bug last month when I read a pre-released copy my friend Mayra's book, Run YOUR Race: A Guide to Making YOUR Impossibles Possible. Mayra and I have both studied with Jack Canfield and know very well that the only limits we have are the ones we put on ourselves.  Mayra has written this awesome book exemplifying that.  The book absolutely drew me in and I read it in one day on my flight back from Pheonix, Arizona (after my last week of Jack Canfield's Train the Trainer program) to Boston, Massachusetts.  Although the purpose of the book is really to encourage us to "make our impossibles possible", it gave me the desire to run a marathon in addition to going after all my dreams.  I believe the book is coming out in January and I highly recommend it!

Anyway, I have the marathon "bug".  I am aware that I need to train and I want to train slowly and properly so I think I'm looking at January 2015 for my first full marathon.  I'm actually not opposed to walking part of it and I'm enjoying reading everyone's tips.  I find them inspiring and they help me remember that I don't need to get a record time, the point is simply to complete it and have fun!

Simple Steps To Overcome Holiday Challenges

I have always found it so ironic that the times of the year that "should be" the happiest often bring the most stress.  The fact is the holidays can be very stressful for many of us. Because of the additional stress and also the abundance of delicious (yet unhealthy) food, people tend to overeat. There are lots of ways to ensure this doesn't happen.

1.Meditate.
It's important for us to ground ourselves to be in the right state of mind before we are in stressful situations. I recommend meditating every day of the year but especially around holidays. Being stressed out often tends to have us overeat or make poor food choices.

2. Get plenty of sleep.
We need eight hours of sleep a night. When we don't get enough sleep, it negatively affects our mood, our metabolism, our memory, our energy, and our immune system.  It is common for us to eat in order to try to get more energy. When we do that, we often overeat or make poor food choices. (Do you see a trend starting here?)

3. Get plenty of exercise.
Exercise is important because of the obvious fact that we just need to move our bodies. It also helps us to eat less and make better food choices because we know how hard we worked to burn some calories :-) Exercise is also a great stress reliever as long as it's done at a cardiovascular rate. If you're exercising too hard, it is sometimes counterproductive and produces cortisol, the stress hormone, and that leads to holding weight on and feeling stressed.

4. Bring a healthy dish to parties.
This guarantees that you will have something delicious to eat and it helps other people have a healthy choices well.

5. Remember to be grateful.
When we are feeling stressed, it is easy to lose sight (or at least not focus on) all the things we have to be grateful for.  (Ironic at Thanksgiving but totally part of human nature.)

6. Be gentle with yourself.
Why are we so hard on ourselves? Remember that you always do the best you can in every situation. That doesn't mean that you can't do better next time. That also doesn't mean that you wouldn't do something different if you could do it again. But at that moment, you did the best you can could. We are all changing and we're all growing and improving AND we need to love ourselves exactly as we are!! :-)

Enjoy the holidays because you deserve the best!! Do what makes you happy!!

Find An Exercise Partner

It's always more fun to do things with our friends.  Exercise is no exception.  Find a friend (old or new) who also wants to be more active and set a plan for what you'll do together.  It can be as simple as going for a walk every day after the kids go off to school.

Working out with a friend is more enjoyable and holds you accountable so you don't miss your workout.

Here are a few tips:

1. Find someone who really wants to do this.  You both want to motivate each other rather than talk each other out of exercising while having coffee and donuts instead.
2. If you plan to go walking in the neighborhood, have a plan for rainy days or days that the weather keeps you inside.  The right workout video can make all the difference in the world.  Make sure you pick on that resonates with you or you won't do it.  
3. Make sure you both have similar exercise goals and objectives.  If one of you is a couch potato and the other is already an avid exerciser, this may not make for a great partnership.
4. Mix it up a little.  Add weight training or yoga once a week.
5. Make sure you both have a common time that will work every day so that scheduling doesn't become more work than the exercise. (One tip is that if your kids are on the same sports team, you can exercise together while they practice. That won't get you five days/week but it's a start.)  
6. If you are married or in a relationship, recruit them as a partner.
7. Go to some exercise classes at your local Y or any gym.
8. It's okay to have more than one exercise buddy - in fact, it is better.  If you are all friends and want to workout together, that can be great, too!!

Remember if you are really not enjoying getting active and exercising, you are not likely to keep it up.  Make it fun for you!!  Make it social!!  Make it happen!!

You can do it!!  Start today!