I was ooing and awing at my plate at dinner and thought "I should talk about color food on my next blog post." So here I am with my accompanying colorful plate. (The photo doesn't do it justice.)
When I look at this plate I see: healthy fats, powerful antioxidants, protein, folic acid, iron, vitamins A and C, Calcium... you get the picture.
Summer is the perfect time to get a wonderfully colorful plate! We have access to a wide range of fresh fruits and veggies. When we have a bland plate without color, we are missing out on key nutrients that our body needs. It's a great goal to work on getting a range of fruits and vegetables in different hues over a week. Get creative.
Some ways that I get my color in my meals are:
1- I have it ready in my refrigerator. Cut or prepped for cooking for the week. It is more expensive, but you can also buy a nice bag a veggies all prepped for you if that seems daunting.
2- Set it out on the counter in a bowl each day. When I see the bowl, I know what I want to fit in to my meals. I can work on making it empty throughout the day.
3- Really dress up your sandwiches. Add some avocado, spinach, tomato, peppers.
4- Smoothies! You can get really creative in smoothies.
5- Make your meals simple. I love just have a small main such as fish or chicken and then add my other sides trying to make my plate as colorful as possible.
While we are still in summer, let's take advantage of all that delicious produce.
This is a great chart that gives you the colors and what benefits they give you. Give it a look :) www.heart.org/en/healthy-living/healthy-eating/add-color/eat-more-color
For the last couple of years, our youngest has been taking guitar lessons. I had been letting him practice on his own thinking 1) he will do a thorough job won't he? and 2) I have already gone through this with my other kids and I am tired. (not a great mom moment for me)
I soon came to realize that the idea of being able to practice on his own wasn't working. As I would sit and listen during his lessons I'd hear the teacher ask him in a very kind way how he felt his practicing went this week. Translation: Did you even practice this week?!?!
A little embarrassed, I stepped up my mom game and decided I needed to take the time to sit with him while he practiced - not every day, but most. This gave him two sources of accountability - His teacher and I. The difference in his music was noticeably improved! When he practiced, he was more thorough rather than taking the easy run through and getting it done, or my favorite excuse "this looks too confusing or hard" so it didn't even get practiced. During his practice now, he receives help and feedback, helping him to reach where he needs to be.
Let's relate this to ourselves as we work on creating a more balanced and healthy life. Having some sort of accountability will help us stick with our goals. We all know we perform better when we have to report to someone. We are more apt to follow through and it helps us to be more responsible. You can find your accountability in a variety of ways, but two of the easiest are asking someone to be your accountability partner or finding a coach/trainer you work well with. An accountability partner can call you to check in, meet you for a workout, maybe you can work together on a meal plan. A coach can help you with those things as well and also provide you with workouts, help you with goal setting and more. Accountability really is an awesome way to achieve your goals. Be creative! What kind of accountability will work best for you? Take some time to figure out how you can be accountable. Enjoy this beautiful Spring!
As always, contact me if you think coaching might be a good fit for you. I would love to be a part of your journey.
Happy 2019! Christmas has come and gone, which is always a little of a let down for me. I love the anticipation and then it's "poof" gone in a blink of an eye. However, I do love the start of the new year. It's exciting!! It's full of possibilities! I think these are some of the reasons we all tend to set goals at this time. The trick is, how do we keep those goals going throughout the year, rather than for a few weeks at the beginning. Am I right?!
This past year was a tough one for me. As embarrassing as it is to say this, I fell off the goal making wagon. In fact, I started last year at full speed without a plan. This decision led to healthy habits I have had for a very long time falling by the wayside, which led to not feeling great physically, mentally or emotionally. Everyone has ups and downs and its ok. What is important to remember is that we can change! We can learn from what we have tried and done. We have the ability to make things better. We are strong - we got this!
That being said, today I want to go back to some basics of goal setting. Goal setting is an important part of our life. We gain confidence, are more motivated and have a sense of purpose by making goals.
SMART goals. Ever remember learning about those? If you do, this will be a good refresher. If you haven't, then you are starting your new year learning something new. Either way - score!
Specific - When setting a goal you want to be as specific as possible. Write down every little detail about the goal. Why are you setting this goal? What are the steps you will achieve to reach the goal? Are there any limitations or conditions? The more specific you are, the better the chance of you getting exactly what you want out of your goal.
Measurable - How will you know when you reach your goal. What are you measuring it by? Is it when you reach a certain weight? When a project is finished? You need evidence, something concrete to measure by.
Attainable - Is your goal good for you? Will the time and effort be possible? Take time to think about you and what you can handle and fit into your life.
Relevant - Is your goal actually relevant to you? Ask yourself again, why do you want to achieve this goal? What is your objective, and will the goal actually help you achieve it?
Timely - Deadlines produce action! Make sure to keep your timeline realistic.
It is important to remember as you set your goals to make sure you aren't starting out too big or too little. Your goals need to push you a little so there is something to work at and keep you motivated. When a goal is too overwhelming, too much all at once, there is a tendency to give up. When it is too little, there is also a tendency to give up because there isn't anything motivating you to keep going. Take some time to really put some thought and time into your goals. Make them personal.
This week I am setting my own SMART goals to start my year out right. I sometimes get stuck overthinking everything and end up doing nothing. Sound familiar to anyone else? So.. in the words of Nike "Just do it". Just get going on those goals, writing them down with a plan on how to accomplish them. By taking the step to "Just do it", and do it correctly, we can eliminate the "just didn't happen".
Here's to a new year of possibilities!
At the beginning of the summer our family took a little vacation to California. Before leaving, my husband and I set some rules for this vacation. Phones were to be put away while in the car, and should only be checked for a short period of time each day once we reached our destination. I don't think you will even need to ask why this rule was made; but just in case....the phones were ALWAYS in use! This rule went for my husband and I as well.
Our rule, when heard, was poo pooed by most but we stuck to our guns. The end result was a wonderful vacation. A vacation where we spent time with one another making eye contact and talking. A vacation where our kids were super pleasant (this hadn't been the case during previous weeks) and we completely enjoyed every minute.
I share this story because this applies to most things in life. Are we getting a balance of everything? Or, are we letting one thing rule the majority of our time? Do we exercise a ton and not let our bodies recover? Do we work really late hours and neglect relationships? We really can apply this to everything.
When I was studying to become a health coach I studied constantly. Every day I would study for a few hours plus work on the business side of things. One would think that all that studying and work would be fine. That I would get so much more done and be more prepared for tests etc. The reality? I just got overwhelmed and felt ornery! I had to take a step back and realize I could still get everything done without it taking over every minute of each day. After all, I still needed down time, time to exercise and just get the everyday items finished. I decided to set aside one day each week to study and spend the morning really digging in. I also would use that day doing anything business related. What a difference! I felt like I still had a life. My stress level went down because I was living a more well rounded life. I felt happier and when I feel happier - everyone else is too.
Sometimes, more of one thing is just that...Just more! Our kids would put off homework because they were buried in their phone constantly. They were snappy and irritable. I was stressed and feeling crazy when I let homework and business take over every day. It's hard to step back sometimes and readjust our mindset. However, what kind of benefits could we receive if we were to plan a little better, scale down and just, well....breathe.
We continue to not allow phones in the car with our kids. We end up talking more and I have seen a change in our relationships. I also have kept just one day for work which leaves me time to unwind and enjoy hobbies that I was missing. It's beautiful!
As you look at your own life, is there anything that is just TOO MUCH for you? Take a peek and see what you discover.
Until next time,
This year, I have been training for some longer triathlons than I am used to. I have loved the challenge of the longer distance and have learned a valuable lesson about how I fuel my body.
When I first started adding distance and time to my training sessions at the beginning of the year, I just kept fueling as I always have. After a few weeks, I started feeling super tired and would have to add more days of recovery. What was I missing and needing? The answer....better fuel. I simply wasn't eating the right things to feed my muscles, give them energy and help them with recovery. It is still a work in progress and I am learning as I go, but am also noticing a big difference as I work on my proper fueling.
Just as if we were to take a road trip, we wouldn't fill our car up half way to get across the country. We also wouldn't fill our gas tank up with water. We wouldn't make it. We can relate this to our bodies, because if we don't fuel them in the proper manner, the same thing happens; we just don't make it.
Proper fueling is important in every activity. You don't need to be a mega athlete to think about how you fuel your body. It is important for just the every day living we do, including housework, shopping and caring for our families. By fueling properly, we will have more energy, less cravings, stable emotions, and happier joints. We also tend to look and feel better, which leads to more confidence.
Take a moment to think about your current diet. How are you fueling yourself? Are you getting enough healthy fats? How about those whole grains? Veggies? Are you skipping meals? You might feel sluggish, experience cravings in the middle of the day, or maybe, like me, you are having a hard time recovering after a workout. Whatever it may be, take time to keep track of what kind and how much fuel you are putting into your body. You may be surprised at what you find.
Until next time,
Wanting to make healthy changes to your life? I can help! Contact me and mention this post for a 20% discount :)
I have been thinking a lot about this post and just haven't gotten around to actually writing. Even as I sit here typing, I am unsure of how to start this post. I guess maybe I will just jump right in to what triggered my thought.
I have been a little less than motivated lately with just about everything. I don't know if I'm not getting enough sleep, or if the weather moving from spring to winter to spring is affecting me. Whatever it is, I just haven't been motivated. It happens. My first reaction to my lack of motivation was guilt. "I should be getting out there and giving it my all in exercise every time," "I should be excited to make a healthy meal and take the time to make it well balanced every single time," These are how my thoughts were working. Now I know that we don't have to be perfect, but sometimes that brain of ours gets us thinking otherwise. I know I'm not alone!
Last week, I had to kick my buns out the door to go running. Spring had left once again and we were back to snow. It just looked so cold and I wasn't looking forward to running alone. All I wanted to do was curl up by the fire and read a book. However, I did get out there and got it done. I knew I needed to due to the fact that my first race is in a few weeks. I didn't end up going all out. I simply went for a good relaxed run and that was that. When I got home I thought about my run and I thought "That was a little victory for me." I didn't want to, but I got out and did it anyway. I didn't run fast, but did that matter? Not really. I still gave my body some movement and that's what I needed. Victory!
What other victories can we celebrate? Maybe we didn't eat our meal plus finish everything left over on our kids plates. Victory! Maybe we had a bite of a cookie rather than 6. Victory! In my case I got out and ran a nice easy pace rather than forgoing the whole run because I didn't feel up to running race pace. Victory! The point is, we need to look every day for the little victories to celebrate because there are plenty. Think of all of the little things you do great each day. You may be amazed at how amazing you are! Give yourself some credit. It's hard! I know, but we will grow by taking a more positive approach.
I love this quote by Arnold Schwarzenegger:
"Look for small victories and build on that. Each small victory, even if it is just getting up five minutes earlier, gives you confidence. You realize that these little victories make you feel great, and you keep going. You realize that being paralyzed by fear of failure is worse that failure."
This month take time each morning or night, whatever works best for you and think about those small victories of the day. Maybe even write them down. See how your perspective and attitude change. Until next time.
To your health and happiness,
This month I want to share a recipe with you that I thoroughly enjoyed. In order to achieve a more balanced diet, we have decided to have meatless meals 2-3 times a week. This decision wasn't met with great enthusiasm from some, but deep down, I think they know it will be good to get a few extra veggies and variety of proteins down the hatch.
I loved the combo of squash, lentils and wild rice. The dried cranberries added a nice little tart and sweet flavor. Overall, I give it an A. As far as family friendly... I had one that liked the meal, two that tolerated it, and one that gagged. (I figure if I keep introducing squash he will grow to love it ). Plus, he is only 10 so does the opinion of his taste buds really count??? This recipe isn't one of my own. A friend found it on Pinterest and shared it with me. It comes from a blog called Recipe Runner. Can't wait to look through the rest of her posts. I will post the link below.
I am excited to continue looking for and finding new recipes to make for my family in the pursuit of better balance. I'd love to hear what you think of the recipe and also what some of your goals are for better balance this year.
The holidays are over. Anyone feel relieved? Sad? I always have a mixture of emotions! I look forward every year to the holidays and don't want them to end. However, starting a new year and goals is also exciting! We had a whirlwind of a November leading into December. Our oldest son plays in the drum line for his high school and they were invited to march in the Macy's Thanksgiving parade. Very Exciting! We took the entire family and spent a week in New York enjoying everything! It was a fun way to kick off the holiday season. After arriving home I felt like Christmas was here just like that - boom!
(Macy's photographers got some great pics!)
We spent most of the week with just the four of us because our oldest needed to be with the band. He joined us for a few days after Thanksgiving for some activities. (Top of the Empire State building below - one of the favorite stops for our daughter. And Brrrrrr... Those coats and hats were permanent fixtures on us the entire week.)
Although the holidays were pretty darn busy, they were also wonderful. We experienced an awesome family vacation that we will never forget, and as the season moved on, we carried out some family traditions which always set a nice tone for the holidays. I hope you all created some wonderful memories as well and were able to reflect on the passed year. Now that 2017 is finished I want to say......................
Here we are at another beginning of a year. Since it is a very popular time to make changes I want to offer a discount on my programs. New year, New you! 20% off of any program. Prices are listed at the sale price on each program page.
Take a peek here ==> PROGRAMS.
I would love to help you in your journey!
Here is to another great year!!
Until next time,
Sleep, we all need it! What happens when we don't get enough? Why do we need it? Well, for one, not getting enough sleep can leave us feeling run-down, irritable and even put on extra weight. We can have higher risk for illness, be more susceptible to stress and often our mental performance suffers.
Knowing we need more sleep is a no brainer. Actually getting it.. well, that can be a little harder. So, how do we accomplish this? One way to help is creating a routine. Yep. Having a routine before going to bed helps us to unwind mentally and physically to prepare for going to sleep. Our body follows a natural circadian rhythm and by keeping a schedule we can reinforce this.
We are going all day long between work, household responsibilities and activities. Continuing those activities up until right before bedtime and expecting to get some good rest is wishful thinking. Constantly going until bedtime can be a disruptor but other disruptors are: lights, exercising later, and electronics. Think about it. Sleep is a relaxing activity, so why would prepare for it doing anything else besides something relaxing? Rather than going for a late night run or sticking yourself in front of a computer screen, read a book, stretch, take a bath, pray or meditate. Find something that you can do every night to get your body ready for sleep. It will thank you.
About 15 years ago I had a tennis class that went from 8:30-10 PM. Now, you'd think after all that exercise and running around I would come home and drop into bed exhausted right? That's not what would happen. I would lay in bed and just stare into the darkness forever. Nowadays, I plan to get my exercise done during the morning or early afternoon knowing what happens if I wait until evening. I work to keep the nighttime exercise to a minimum. knowing that I will fall asleep faster if I get it done earlier.
Do I have a routine other than just getting my exercise in earlier? Why yes I do. Almost every night I take a warm bath with Epsom salts. I love the Dr. Teals salts that have a scent. I then put a little peppermint oil on my neck and hop into bed to read a chapter or two of a book or just settle in to sleep. I do notice a difference in how my body and mind settle down. I am out no later than 10 every night. (Is that nerdy to admit?)
Take a minute to think of your evening schedule. Are you preparing your mind and body to get the rest they really need? If not, take a week or two and try adding a routine to your evening routine. Maybe that's a cup of calming tea and a good book, or a nice stretching session. Find things that will relax both body and mind and then sit back and wait for those awesome benefits of rest to come your way.
Have a wonderful Thanksgiving! Until next month.
Fall is here! It is one of my favorite seasons. I feel like each season gives a chance to start again, experience, and learn new things. I have been very excited the past few months and I wanted to share my excitement and announcements with you.
First of all, I am now a certified personal trainer. Back in August I took my exam and passed. Woot Woot! I feel the personal trainer certification goes hand in hand with my health coaching certification. I am now able to not only teach and guide you about the benefits of movement and exercise; but I am able to implement workouts and plans for you as well. Bonus!
The next items I have been excited to share with you are my programs. I have recently decided that I wanted to have more than just one choice for my clients. Not everyone is in the same place when starting a journey towards better health, so I felt it important to have some diversity. Of course, within each program, individual tailoring will take place because again....we are all individual. To read more about each program click the button below.
Enjoy this season! Enjoy life! Let's start this next season on a positive note. Until next month.
Wife, mom and Health Coach. Lover of life and learning. (and my dog Steve)