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4 Ways to Celebrate Valentine’s Day That Don’t Involve Food

diet tips mindset Feb 13, 2019

Here are four ways to share the love with your Valentine without busting your waistline:

  1. Go for a walk or a hike. Spend some quality one-on-one time getting some fresh air and really connecting and talking.
  2. Send or buy flowers. Who doesn’t love beautiful flowers? And you’d be surprised by how many men would appreciate getting a bouquet of flowers.
  3. Make a cute Valentine’s card for that special someone. Include a coupon for a massage or breakfast in bed. Writing something thoughtful is much more valuable and precious than a box of chocolates.
  4. Get a gift certificate for an experience. Whether it’s a manicure, a massage or some much-needed babysitting time, many busy moms would appreciate some quiet time and self-care over candy or a fancy dinner.

What’s your favorite non-food Valentine’s Day gift?

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5 Ways to Keep Your Motivation Levels Up

goals mindset Jan 30, 2019

While it’s always exciting and fun to work towards goals, sometimes it can be difficult to keep your motivation levels up where they need to be. Whether obstacles creep up or your will to keep going dwindles, here are five tips to keeping your motivation up:

  1. Get enough sleep
    Ever notice how your willpower and patience is drastically reduced after a horrible night’s sleep? Be sure to go to bed and wake up at the same time each day. Shoot for 7-8 hours of solid sleep. This makes a HUGE difference when it comes to your motivation. It helps you stay focused and in control.

  2. Have a goal
    Do you know what you want to accomplish? Have a goal, write it down and then break that goal down into smaller steps that you can work towards each day. Celebrate each little win and track your progress. This is a huge motivator! For example, if you want to lose 50 lbs in a year, how much do you want to lose in 6 months, 1 month, 1 week?

  3. Find other sources of motivation
    We are so lucky to have...
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4 Tips to Overcoming Intimidation at the Gym

goals mindset workouts Jan 28, 2019

4 Tips to Overcoming Intimidation at the Gym 

Going to the gym can be incredibly intimidating, especially if you’re unsure where to start. But getting into a regular gym regime is a key component to a healthy lifestyle. So how do you overcome your unfounded fear? Here are 5 tips to conquer your gym-phobia:

  1. Take a tour.
    Half the battle is not knowing where anything is located. Get a thorough tour to look at all the equipment, class offerings, locker room and any other areas that you think you’ll be using. This could be the pool, steam room, sauna, spin class area, yoga room, etc.

  2. Sign up with a friend or get a few training sessions.
    Isn’t everything easier to do with a buddy? If you can’t get a friend or significant other to join with you, sign up for some onsite training. After one or two sessions, you’ll get comfortable with the layout of the gym and get into a routine.

  3. Find the right time for you.
    You may be intimidated when you first walk in. I...
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4 Easy Ways to Reach Your 2019 Fitness Goals

diet tips goals mindset Jan 26, 2019

Remember that ‘new year, new me’ determination you felt on January first? If you are finding that your resolve isn’t quite as resilient mid-month, you aren’t alone. In fact, according to U.S. News & World Report, a whopping 80 percent of New Year’s resolutions fail by February. Here are four strategies to help you resist the urge to quit and stick to your get-fit goals.

Plan Ahead

If you fail to plan, you plan to fail. Start each week ready with the right resources to set you up for success – this includes your food, exercise, and sleep intentions. Apps like MyFitnessPal are great for tracking your meals and movement. I talk about how My Fitness Pal can help you stick to your resolutions here. Schedule alerts/reminders for yourself to get your water or steps in and block the time on your calendar for exercise and bedtime, just as you would for a doctor’s appointment or work meeting. You will be more apt to stick to a regular...

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How to Reach Your Goals

mindset misc Nov 26, 2018

What does it take to reach your goals? I think there are several important pieces...

1. You need to have a clear vision.

What does your end result look like? Why is this goal important to you? What needs to happen to make it a reality?

2. You need a strategy.

Make sure your goal is SMART -- Specific, Measurable, Attainable, Realistic, Timely. Outline each step you need to take to reach your vision. It may take one month, one quarter or one year. It's hard to reach a destination without a map.

3. You need to be consistent.

Aim for progress (not perfection) each and every day. Keep that vision in your mind. Work towards it a little bit every day. 

4. You need accountability.

This one has taken me awhile to realize. Over the last few years (and currently), I've had a figure coach help me prep for competitions. I want to win. Having someone to hold me accountable to this goal has made a world of difference. I've come to realize in order to be successful with any goal I've set out for...

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Cardio is Hardio...Unless You Have a Goal

mindset workouts Nov 03, 2018

Cardio Motivation is Here!

You’ve heard of #squadgoals, well I have #quadgoals. Cardio is hardio so I need some motivation!

When you need to complete a certain amount of cardio each week, it can a drag. Currently, I need to complete 30 minutes of steady state, 20 minutes of HIIT (high intensity interval training) and then one day where I just run as fast as I can for one mile. Each session has its role, but sometimes the thought of cardio isn’t very motivating. I even wrote a post about getting back your running mojo if you’ve lost it.

That’s where a new goal comes in handy. I’ve been wanting to break my 5k time of 26 minutes for years. As I get older, it doesn’t seem to get easier. My dream PR time is 25:30, which means I need to run an 8:12 minute per mile pace for the entire race. Well, right now running a 10:15 pace for one mile feels painful!

So let’s go back to my cardio sessions and see how I can make my 5k PR goal happen, while also...

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5 Ways to Become an Early-Morning Exerciser

mindset workouts Oct 28, 2018

I’m strange; I love getting up early. Not just early...4:30 a.m. early. I'm a 100% early-morning exercise. It’s quiet, it's dark and it’s my time. I wasn’t always like this. I used to struggle with getting out of that warm, cozy bed first thing in the morning. That said, there are ways you can convert to those early morning workouts.

First, I have to say that I LOVE to work out and look forward to it each day. It’s my time, and that’s an important first step. Find a workout that you love, whether it’s weight training, walking, yoga, spinning, or running outside.

Become an early-morning exerciser

I used to rely on my vibrating Fit Bit alarm, which definitely helped and I highly recommend it if you have one. But my Fit Bit alarm has since stopped working and now I get up early naturally. (Yes, I even wake up at the crack of dawn on the weekends.) How? Here are five tips on how you can retrain your brain to become an early riser:

1)...

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