'Cause sometimes you just feel tired....

Getting motivated is a great way to get started, but what about when the motivation runs out?  Or you're tired? Or your roommate wants to order pizza? Or you had a bad day at work? 

Sometimes the challenges you will face during your lifestyle change, don't appear until after you've gotten started.  Lindsey Strom got started, and in her first week she discovered several areas that were going to be challenging for her to overcome.  Lindsey works night shift  in an ICU as a registered nurse.  Her eating and sleeping schedule is constantly changing, and she needs food that she can put in her pocket and eat between patients.  After running around all night on your feet – who wants to work out?  You’re getting exercise during your shift, right?  - - Eh...sort of.

How is she overcoming her challenges?

Lindsey knew that her first challenge would be finding time.

She made a schedule to get in at least 30 minutes of cardio, 3x per week.  She is currently finishing a travel nursing job in Los Angeles, and will be returning back to her normal life in a few weeks.  With only 20 days left on her travel assignment, she decided it would help her best to go ahead and figure out what days she’ll be working out in the next 20 days.

 

Lindsey’s first workout was awesome.  She was motivated and ready to see a change in herself.  We went to "Fitness Friday" with all the coaches in Malibu.  We did 30 minutes of spin class, then 30 minutes of yoga.  Most importantly - we jumped on the trampoline!!   Working out with groups of people is fun and it gets you doing more than you would normally do.

 

 

But then you have to get back to normal life.  You may not have the opportunity or time to do group workouts.  But when you're first getting started, the second workout… just isn’t as exciting as the first.  You’re sore from the first one – and the couch – oh the couch.  It’s just so comfortable!  For Lindsey, she didn’t want to go to the gym when she had scheduled herself to go because the MIZZOU game was on tv - she hadn't thought of that when she made her schedule.  Normally, her entire night would have been consumed with beer, pizza and the game (sound familiar to anyone?).  But she made it anyway. She said she was tired - and not looking forward to it.  But she still made it. Can't you see her enthusiasm?

 

 

She discovered the gym had the game on tv and she could watch it while she worked out.  Also, she didn’t have to watch the game alone.  She got to watch it with other people working out as well.  It's always easier to work out when there are people there with you. You can learn from them, and be inspired by them.  Or if you're competitive - you can compete with them! Ever stayed on a machine longer because you couldn't let the girl next to you do better?

 

Congratulations for getting started!! – for learning the bumps in the road, and not letting them faze you.

Phase 1: Getting yourself to exercise.

Phase 2: NUTRITION. 

Eating habits are hard to change.  It’s a lifestyle change.  Don’t diet – LIVE.  A couple of things that will really help boost your metabolism is:

1.       Eat within 30 minutes of waking up

2.       Eat good food, and frequently!

To help Lindsey get a jump start on her nutrition plan, we took a little grocery store trip.  If the good food is in your house, and easily accessible…you will eat it!!  So make a grocery store list!

Snack food:

1.       Protein Snacks 2-3 hours after a meal.

2.       String cheese, almonds, cottage cheese, apples w/ peanut butter, carrots with hummus, protein bars, celery w/ peanut butter, yogurt, trail mix, yams beans, turkey, chicken, fish, tofu, beans

3.       *Stock your pantry and fridge with these snack, and snack frequently to prevent cravings

 

Meals: A balanced meal should include 1/3 lean protein and 2/3 complex carbs. Complex carbs include veggies, fruits, brown rice, sweet potatoes, whole grains

 

 

What keeps you motivated during the constant obstacles of living a healthy, active lifestyle?

 Lindsey Strom's "get pumped" song before she works out! 

"Cause sometimes you just feel tired

You feel weak and then you feel weak

You feel like you wanna just give up

But you gotta search within you

You gotta find that inner strength

And just pull that * out of you

And get that motivation to not give up

And not be a quitter

No matter how bad you wanna

Just fall flat on your face and collapse"

Collapse, Eminem





 

Interested in getting started? Let me know!
lindseym.lee2012@gmail.com

 

A picture is worth a thousand words

I had the opportunity to hear so many amazing stories this past month!  Hearing the why part of people's story, and the struggles that come along with their accomplishment - is just a reminder that we are all human. There's no super heroes here who get up every morning at 4am to drink 5 eggs (just watched Rocky for the first time - new favorite movie!) and then go work out for 2 hours.  Honestly, my morning starts like this:

I snooze for at least 30 minutes after my alarm goes off, then think of every excuse under the sun to text my health coach for not showing up to work out....

"I had a flat tire! Sorry won't make it today:-( "  -  I hope I don't jinx myself and really get a flat tire

"Not feeling so hot, I think I've got the flu."

"Ooops, over-slept. Maybe next time"

"Couldn't find matching socks, won't be able to make it!"

If you know me, you know my socks usually don't match. I mean, what a pain? Trying to keep your socks matching - that's just too much for me. I have other things to do (like hit the snooze button). So I just get them close enough (don't tell mom).  But that's irrelevant - my point is by being open and honest with each other about the why part, and the struggles that come along with making a change, you're actually encouraging others around you. I have found out lately, that a lot of us have similar stories and - - everyone struggles.  No one decides to make a change and then it happens with no effort. 
So let's share our stories with each other, the good, and the bad. Let's share what we've struggled with, and how we overcame those struggles; or how we haven't overcome them yet.

I want to share Natalie's story with you, who has made the choice to change. The first time I met Natalie was at a wedding in Oklahoma City, maybe 3 years ago?  We were sitting at the same table, and bonded over the tortures of being a nurse.  Something that we both complain about constantly - but actually both love dearly (never get a bunch of nurses sharing stories at the dinner table - you're bound to become nauseous).
This is Natalie's story.  I'm excited to share her story because Natalie is extremely busy.  She works full time as a registered nurse, and is also working on her masters degree. Oh yeah - and trying to have a life by balancing friends, family, and 'day to day'.  But she's decided to take the time to make some serious changes for herself.   Plus - I learned a lot from reading her story! She's full of great advice.

What was the point that you decided to make a change? What was your inspiration?

Well, I have been a dedicated gym rat for the past 3 years. I really love exercising, including yoga, spin class, and pretty much anything you could think of, but to be honest I wasn't seeing many results. I felt like I had tried pretty much everything under the sun. I was frustrated, and losing focus. I have a full plate already, so with school and a full-time job I completely lost motivation. During a work-out one day, I saw somebody with a personal trainer. I thought to myself, "Boy, that would be nice! Who has time for that, though?" As I was leaving the gym, he approached me and gave me his card. I saw him again the next week, and he spent about thirty minutes talking to me about what he does. I have always had a desire to be in the best possible shape I could be in, and it was like he read my mind! I decided then and there that this could be the change I needed to regain focus, and I really needed somebody other than myself to help motivate me, because I am constantly on the go. Sometimes the last thing in the world I want to do is exercise.

How did you lose your weight?

My trainer rocks! Now, more than ever, I really believe that diet is the key. My trainer took me to the grocery store, and helped me load up my grocery cart with things he wanted me to eat every day. I eat anywhere from 5-8 times a day, and there are some things I don't eat at all (no dairy, which is a bummer). I am a person that works really well with extremes, so cutting something like that out completely works better than allowing a little bit. He has me on a clean diet, so no more sodas (he says a Coke is better than a Diet Coke), and I eat everything in pretty much the simplest form it comes in, with no preservatives or additives. I also keep a daily food diary, which helps to keep me accountable. I train with him three times a week, and the other four I do cardio on my own. We do a lot of plyometrics, lifting, and drills. Now, I really look forward to exercising, and it is one of the best parts of my day.

 

Was there ever a time during your weight loss that you became incredibly frustrated, if yes, what made you and how did you handle it?
Yes! With as strict of a diet as I am on, about 3 weeks in I was not seeing many results. In fact, at first I gained a pound. It can feel so defeating to be working hard at the gym and on the diet and not see results. I knew that I needed to stick with it, and my trainer encouraged me that my metabolism was changing, and with my body type there is usually a stagnation right before a huge drop in weight. I have a great support system at home and at the gym that kept me motivated. Taking my food diary in helped as well, so we could tweak some things when we weren't seeing results.

What would you tell people who are wanting to lose weight?

You can make it happen! I think the hardest part is making the decision to change. There were a lot of things I did not want to give up, especially cheese! But, at the end of the day, it is JUST food. There are a lot of great alternatives, and I think diet is a huge hurdle for a lot of people. Once you are able to say no to your cravings, you realize that you really don't need those things, and the cravings pretty much go away. Cravings for the things you are supposed to eat begin, and cravings for the junk food disappear.

How much weight have you lost?

In about five and a half weeks, 10 pounds!

What does your weight loss mean to you? How did it change your life?

I feel like I can accomplish anything if I set my mind to it. Honestly, I realize that if I have goals that I want to achieve, I can make them happen with a great amount of determination and some sacrifice. I feel like I am more organized now, because I have to be. I know that I have to work-out every day. It is not a question of if, but when. I plan that out depending on my work schedule, and know that if I don't do it then my school work will suffer. I am actually saving money, too, since I rarely go out to eat. I am down about two dress sizes, so I will soon be in need of a new wardrobe (which is scary and exciting).


If you have a story to share, I would love to hear it!
lindseym.lee2012@gmail.com

Gettin' Jiggy with it....nah nah nah nah

What goals have you set, and achieved?  What did accomplishing your goals mean to you?  I love hearing peoples stories.  When you know the background of what inspired people to begin, it completely changes your views on their accomplishment. 

On March 25th, 2012, my friend Perla complete her first half marathon in Dallas! This is Perla's story about her half marathon, and what it meant to her to complete it.

 

 

What made you want to run a half marathon?
The first, second or third time I tried it? Kidding. Ish. I lost my mom at somewhat of a young age, and shortly after my 24th birthday, I decided I needed a "bucket list." I thought of how young my mom was when she got sick (36) and the fact that she had no regrets made me want to live a full life like she did. She was never a runner, NEVER, but she embraced every day and made the most of it.
I wanted to do some crazy things and that was one of them!

How did you choose a training plan?
I read Hal Higdon's book, Marathon, and felt so inspired that I decided to follow his training plan. Someone helped me tweak the plan and personalize it to meet my needs. For instance, Hal Higdon's training plans have your 'long runs' on Sunday morning, but I knew that I would be going out on Saturday nights and wouldn't be up for Sunday mornings. I knew my long runs needed to be on Saturday mornings instead. So I took the plan, and adjusted it to my needs.
 

Was it your first race?
It was my first half marathon! I started running 5Ks three years ago, and I had run my first 10K about 9 months before that.  But before three years ago, I had never run before at all.  I did dance in middle school and and high school.  In college, my background was in eating and walking to class.  I didn't run if I was late, I just skipped class! So it was something I never even imagined I could do, which made the accomplishment that much more exhilarating!

Was there a time during your training that you became frustrated? What kept you going?
Of course! The half marathon was so important to me because it was the 3rd time I'd trained for one! I don't run at a fast pace and that gets frustrating. Also, I have asthma, and sometimes asthma attacks would keep me from finishing a run. And the biggest one of all - I am unfortunately an excuse queen.

"I don't have time"

"I'm sore"

"I don't need to run today."

Blah blah blah!

 

You name it! The first two times I'd started training, I was doing it because it was more important to someone else in my life than it was for me.  So the first two times I started my training - I ended up quiting and having to start from the beginning.

In January 2012, I set a PR (personal record) for myself in a 5k I ran two months before the Rock 'n Roll half marathon, and I was so pumped about my improvement that the first thing I did after crossing the finish line was log in to the Rock 'N Roll website and signed up to run my first half marathon! In the end, when I finally decided I wanted to have that accomplishment for myself, I did it. I realized that even if I did run slower, and even if I wasn't always running a long distance, I was still lapping everyone sitting on their couches. That made me feel like a badass. Feeling like a badass tends to help. :)

 

What did finishing the race mean to you?
It was so incredible! I have been skydiving twice, and I still believe finishing my half marathon was more exhilarating than skydiving because I worked my tail off to build up to it, and I did it!  I had dirt, salt and tears all over my face, I was afraid I was going to pee my pants before I got to the finish line, and the last .10 of a mile was the hardest part of a race I've ever run, but MAN! I get goosebumps writing about it now! I think I spent an entire week telling everyone I saw, "Hey, how was your weekend? Cool. I ran a half marathon." followed by a silent "BOOYAH!" in my head.
The craziest thing? Three years ago, I started Couch to 5k, and I remember staying in week 4 for about a month because I just couldn't run more than two minutes consecutively.
Now? I've run 13.1 miles, and I'm working towards half number two!

“That’s why it is important to enjoy the journey not just the destination. In this world, we will never arrive at a place where everything is perfect and we have no more challenges. As admirable as setting goals and reaching them maybe, you can’t get so focused on accomplishing your goals that you make the mistake of not enjoying where you are right now.”
― Joel Osteen, Your Best Life Now: 7 Steps to Living at Your Full Potential

 

Comfort Zone

How do we even develop our "comfort zone"?  It's like we magically put together this bubble that is filled with everything that comes easy to us, and outside that bubble are the challenges - the things that we are scared of.  How do we get outside of our bubble?  And what's keeping us standing INSIDE?

If you're waiting for this profound answer from me - - I don't have one. But I can tell you what I am learning.

Get out of our comfort zone, because that's when growth begins;  In life, and in fitness. Don't be resistant to change, and don't blame old habits for holding you back.  Make the effort.

Move forward.

 

 

Lindsey

Interested in achieving your health goals??

email: lindseym.lee2012@gmail.com

 

Oh...this is the start of something good...Don't you agree? (name thatsong)

Let’s share our successes. Let’s share our failures. For bothhave the power to inspire change.

I met Taylor about a week ago at a community work out. Webonded over being new to Los Angeles, and also new to Active Fitness – which meanswe bonded over the fact that neither one of us knew what we were doing OR knewanyone that was there ;-) Which is agood thing to bond over. Taylor is a genuine person, who recently moved to LAfrom Pittsburgh.

After that first time we met, I didn’t see Taylor for severaldays, so I had assumed that she wasn’t going to be coming anymore. However, I saw her today, and was so excitedto hear her new, and still developing, story. Her enthusiasm for her goals is contagious, and I wanted to shareit! For lack of a better way to get herstory shared, I set up a mini-interview with Taylor. Her story is not aboutsucceeding in her journey; it’s about the startof her journey, and how she made it to the starting line.

Thank you so much for sharing your story!

What was the point that you decided to make a change? Whatwas your inspiration?

I have always wantedto change myself. I can remember as far back as 9th grade when I was worriedabout how my stomach or butt looked in this or that piece of clothing. I beganexercising (on my own time, apart from sports) when I was 17. I went to theYMCA every day and became BFFs with all the old ladies there. I got so in shapepeople wanted to know what I had been doing. But to me, I still felt bad. Ifelt fat, ugly, not as good as I could be. Looking back, I realize I wasfoolish. The reason I was never satisfied: I was looking to CHANGE myself,rather than accept who I was and BETTER myself.

It really wasn't until last week when I attended a Fit clubworkout and talked to my new coach, Ashwin, that I started to see how easy itcould be to BETTER myself while accepting who I was. I always struggled withnutrition-- I began binging at a young age due to stress, anxiety and theoverwhelming idea that I needed to be perfect. This nutrition plan has alreadygiven me so much more confidence in who I am, and it's only been 5 days. It isnow my inspiration to strive for a better me, not only in my workouts but in myday-to-day activities.

How did you lose your weight?

By eating 100% right! I began my nutrition plan on Thursday,September 13. I have lost 3 pounds. There hasn't been a moment in the last fewdays where I felt deprived, fatigued, or unsatisfied.

Was there ever a time during your weight loss that youbecame incredibly frustrated, if yes, what made you frustrated and how did youhandle it?

No, though it has only been a few days. But I was findingthat I had less time to workout (due to hectic work schedule) and I eat moreoften than usual on my plan, so I was feeling a bit unbalanced. However, evenwithout working out I lost 3 pounds. That makes up for missing some sprints andcrunches!:) I did workout Monday and Tuesday of this week though and realizethat in order to really balance this plan out and avoid any frustrations, it’s20% workout, 80% nutrition

What does your weight loss mean to you? Howdid it change your life?

It fills that void that I've always felt-- the one thatreminds me that I am not my best self. If I take care of myself every singleday, to the best of my ability, I am a better me, a happier me, and a much moreconfident me. My attitude about myself affects everything I do in life, andespecially affects those around me. So just knowing that I am not bringingnegativity upon anyone gives me so much satisfaction.

Taylor has lost 3 pounds since starting her active, healthylifestyle! That’s incredible! Congrats and keep going J

Discover the 'why'

Step 3: Get started! 

Document and share your progress of what you’re doing to lead a healthy, active lifestyle.  Let others know that you’re making a change. This will help to keep you accountable, but it might also provide you with some support to keep you going!

As you start out on your journey, I really want you to think about something.

Why?

You have set your goals and begun your journey, but why?  Why are your goals, your goals?  If you can’t determine the why part to each one of your goals, you will lose track of why you started in the first place. 

So, what are your health goals, and why?  

During a meeting, a trainer asked if someone would share their health goals with the group.  A guy raised his hand excitedly, and announced, “I want to lose this gut that’s appeared!  I’m ready to lose weight!”  The trainer responded by telling him that’s a great goal, but why?  The guy proceeded to talk about his son who was just a toddler, and how important he was to him.  He said that his own dad died very young of a heart attack, and it changed his life. The guy didn’t want his son to lose his father at a young age.  He said that he wanted to lose the weight so that he could live to see his son grow up.  He wanted to be able to play with his son without being short of breath.  He wanted to set an example for the next generation. 

There are so many benefits to living a healthy, active lifestyle.  Everyone wants to lose weight to look good or feel good.  But what about the impact your lifestyle is having on your health?  Are you putting your health at risk day to day?  And how is your health, current and future, affecting those around you?

Someone who is 40% overweight is twice as likely to die prematurely as is a normal-weight person.  Obesity is linked to numerous  serious medical problems:

·         Heart disease and stroke

·         High blood pressure

·         Diabetes

·         Cancer

·         Gallbladder disease and gall stones

·         Osteoarthritis

High blood pressure is also known as the silent killer because of the harmful effect it has on the body, without having any symptoms.  What is your blood pressure?  Is it normal? Have you had it checked recently?

 

Step 4: Discover the why

http://www.heart.org/HEARTORG/

 

I am a ‘morning person’.  This is when I feel the best, and when I am the most productive.   I am pretty sure I get more done before 11am than I do the rest of the afternoon.   I love the mornings (as long as I get my coffee).  They’re peaceful.  Seeing the sun just rising reminds me that each day is new.  Yesterday is gone.   And if you’re awake before everyone else – it’s like you own the day.

The problem is, if I don’t get something done early on in the day, I tend to save it for tomorrow. Then the next day, and then the next.   Procrastination is a dear friend of mine. Do you ever continually put something off for days, and then once you take the time to do it, it takes you 5 minutes – and you have no idea why you procrastinated so long?!  Then you feel so silly that you waited that long to just get it done! 

And what about starting an exercise program?  Have you ever delayed that?  One time I stopped running because I needed new shoes and didn’t want to go to the store to buy them.  True story.  Embarrassing, but true.  I won’t go into how much I hate shopping, but you can imagine how frustrated it felt when I had to start at the very beginning of my training once I finally did buy the new shoes.

There’s always a reason to delay starting a new exercise program:

I’ll start once I’m not so busy at work

I’ll start once I can afford some work out clothes.

 I’ll start next week. Or after the Holidays.

I have started and stopped so many different exercise programs, that for a while I decided that I just won’t even try to START at all anymore because I get so frustrated with myself when I give up! 

What are some reasons you don’t start the first morning of your new healthy, active lifestyle?  Each day is new. Why not start today?  And if you mess up, start again the next day.   Life is always busy. There are always excuses.  Life won’t go away so you can work out.  Start this week off right.  Small changes that I encourage you to make ASAP!

1.       Eat a healthy breakfast within 30 minutes of waking up.

2.       Drink at least one glass of water with each meal, and with each snack.

3.       Eat a small, healthy snack between meals.

Head to the grocery store and make sure you have good options for snacking. Don’t let yourself get too hungry in between meals.  These are all ways to keep your metabolism up, and also a good way to keep your energy rolling J

Good snack options:

String cheese, almonds (no salt), cottage cheese, apples w/ peanut butter, carrots with hummus, protein bars, celery w/ peanut butter, yogurt, trail mix, yams, beans, turkey, chicken, fish, tofu, beans.

 

Inspiring Change

http://www.youtube.com/watch?v=RveeQafbdA0

How old are you? How old do you feel?

My husband, Robert, and I recently moved to the Los Angeles area.  A couple of weeks ago, I went to the library to get a new library card.  I don’t remember the last time I went to a public library, so I didn’t really know what I was doing. When I spoke to the librarian, I asked, “How do I sign up for a library card?”.  She gave me a puzzled look, then kindly responded, “I’m sorry, but you can’t sign up for a library card.”

“Oh….Why not?” I responded.

She laughed and said, “You have to be at least 18 years old to get your own library card, otherwise you’ll need an adult to be with you.”

Really?..... Seriously?.... I pulled out my ID, and we took it from there.

I know that I look young, but under 18?! 

One of my goals this season is to run a 5k race before Thanksgiving.  And then Thanksgiving Day, to run the local Turkey Trot.  I know plenty of people who don’t even need to train for a 5K, and run a race with no problem!  I’m not that person.  If I don’t prepare thoroughly for a race,  I get shin splints, lower back pain, asthma, stomach cramps, leg cramps….and also very discouraged.  I’m aware that I sound like an old, cranky lady. But in all honesty, I feel older than I am.  At my age, my energy level should NOT be where it is on a daily basis.  People constantly tell me that I look very young, and that I will appreciate that in the future.  But honestly, I want to feel young.  I don’t care if I look it, I want to feel it. My health coach and mentor, Elyse, is confident that if I continue on my journey, that I will soon start to feel the way I look, young.   Healthy, active lifestyle + nutrition plan = brand new me J

It’s just going to take a little lipstick ;-)

My friend, Perla Sanchez, turned me onto a training plan that I have used in the past.  I use it on my iPhone, but they also have a website where you can print out the program.  It’s called “Couch 2 5k”.  It is designed to bring you from sedentary to running for 30 minutes straight in 9 weeks.  The idea is that if you build up slowly and have an idiot proof plan, you are more likely to finish the program.   I put the head phones in my ear, start Pandora (right now I’m stuck on a Taylor Swift station – and I’ll probably never change it) and then start the C25K app.  I don’t have to check my watch constantly, because it tells you when to walk and when to run.  I love it J the less thought process, the better.  

If you’re interested in running/walking a 5K race, find a way to get started!  Find a training plan (google this, there are ga-zillions), get a partner and just START.  Don’t be hard on yourself for walking, or if you need to slow down your training.  In the end, it’s about the 30 minutes of exercise that you’re getting!   

 

And remind yourself: you have to start somewhere. 

http://www.c25k.com/

You don’t have to be a runner or train for a race in order to get into shape.  The goal is to look for something that will challenge you, in order to change you.  Without the hard work, there will be no change.

So set your goals.  Set them TODAY.  Write them down.  Share them. And after you write down your goals, make a plan of how you will achieve them. 

Challenge yourself. Accomplish your goals. And when you mess up, laugh.  Then keep going.  Don’t wait for tomorrow. Just START.

 

The couch. The enemy.

The weekend has arrived!  Do something!  We will get back to goals and persistance later!

 My friday evenings had slowly transformed to a night that I don't do anything but "veg out".  My couch, my husband, and my DVR.  Ummm hello?!  That's all I need.  I've missed a lot of shows during the week....and completing these shows is a big part of my "to-do" list. 

Isn't it funny that this is how we unwind?

Oh.  Stress management.  What a fun topic :-/  Eh. Let's skip the long lecture of explanation and get right down to the point:

You will feel less stressed if you choose an activity to set your mind on instead of "vegging out". So choose an activity, even if it's organizing your closet (oh please don't do that on a friday night), and change your mindset to be present where you are.  Be present in your activity.  Focus what you're working on, or the people you're interacting with.  Give yourself a break, even if you can only afford a small amount of time.  Watch your shows after your activity, they'll still be on your DVR. Start changing day by day what you do with your 'down time'.

Get active and enjoy yourself :-)

I've decided I want to wear lipstick....

Step 1: Get in the best shape of your life.  Hmmm… that’s a little vague, huh?  Let’s start at the very beginning.   SET YOUR GOALS TO ACHIEVE YOUR GOALS.

Elyse, my dear health coach, guidance counselor and encourager, has requested that I write down some goals.  She keeps asking me, “What are your health goals?”

Health goals?  Uh, cut out Snickers from my diet?  Exercise more? Get toned? Feel good?  Let’s talk about why setting goals is important, and how to SET and ACHIEVE them.

Why is setting goals important?

By writing down your goals, you are helping yourself to narrow and focus your effort toward goal-relevant activities.  If you narrow your focus, you are more likely to achieve your goals.

Setting goals can also lead to more effort (there’s that special word again). I encourage you to post your goals on a blog, or on facebook. Share them with the people around you.  Post them on your bathroom mirror.  Remind yourself to make that effort.  This will help keep you accountable.  Also, when your goals are open to those around you, you never know who will want to walk beside you and do it with you!  Partnering up, is always a good plan J

Setting goals also makes you more prone to work through setbacks.  If the goal is written down, and your support group is aware of your goal, you are more likely to work through all the distractions in order to achieve the goal. There are plenty of set backs to the goal of, “getting in shape” and I know we have all experienced set backs before.  Focus on persistence.

Last, setting goals can lead individuals to develop and change their behavior!  We have all developed habits over the years, and if you’re like me, the bad habits out weigh the good.  But this journey is all about the effort to change. 

Okay, Okay. There are a thousand reasons to set goals.  LET’S WRITE THEM DOWN! 

A quick crash course on what your goals should look like.  Goals should be SMART.

·         Specific

·         Measureable

·         Attainable

·         Relevant

·         Timely

Also, part of living an active and healthy lifestyle, is enjoying life!  Set goals that are merely about having fun, trying something new, or relaxing. 

 

Step 2: SET YOUR GOALS!

Dedicated to Tubbsy

The title of this blog, "Aren't you gonna wear a lil' lipstick?" is from my dear grandmother, whom we refer to as 'Tubbsy'. Tubbsy is a true southern woman who takes pride in her tennis, her home, her cooking and her appearance. Before any picture is taken with her, she reaches into her purse to grab "a lil' lipstick". And she will remind the rest of us, "Okay everybody, picture time! Everyone get their lipstick!".

My generation, however, hasn't really been big on the issue of lipstick. We are a little more into accepting everyone for who they truly are, and not judging their appearance. HOWEVER, repeated studies have shown that people decide early what they think of you; most commonly within the first 30 seconds of meeting you.

But this blog is not about impressing others or wearing lipstick, this blog is about YOU.  The real question in, "Aren't you gonna wear a lil' lipstick?" is, "Aren't you going to try a little harder? Aren't you going to make a little effort?"

This blog is about making that effort. Making the effort to live a healthy and active lifestyle, for yourself. For You. Isn't it time you felt good about yourself? Isn't it time you took PRIDE in everything you do? It's time to achieve your goals. Or maybe for you, it's time to just SET YOUR GOALS.

Let's learn to follow the example my dear grandmother has set, and learn to wear a little lipstick :-)

Dedicated to Mother

My mother, also true to her southern upbringing, is always after a good lipstick. She’s in and out of all sorts of stores trying new shades.  I wonder how many lipsticks she owns TODAY?

 I think once a month she will call me to simply say, “I got a new lipstick!”.  She will then describe the color, how long it will stay on, and how she looks in it.  I will always listen closely, because a good lipstick is hard to find! Even though my mom and I look the same, we never seem to agree on lipsticks. I have a little different undertones than she does, so I tend to need brighter colors.

The search for a new lipstick is about finding something that works for YOU.  What things are going to help YOU change?

My mom is also one who takes PRIDE in herself. She’s constantly looking for ways to better herself.   She wants to try new things, and she wants to be GOOD at it.  On any given night, it is unlikely you will see her on the couch in front of the tv.  She is socializing, playing tennis, walking the dogs, scrapbooking, or learning something new.   This is one lady who never really sits still. But I've never seen someone enjoy life more than my dear mother.

Let’s learn to follow the example my dear mother has set, and learn to search for a little lipstick!

Dedicated to Me

And then…. And then there’s me.  And my story is a little different.  I bought into my generation’s thinking of, “It doesn’t matter how you look, people should accept you for who you are on the inside.”  Well, excuse my language, Mom and Tubbsy, but I CALL BULLSHIT.  It’s not about other people’s impressions or thoughts , it’s about the way you think of yourself. 

I played every sport in highschool. I stayed active in college.  But once all the fun and games were over, my life was work, chores, and most importantly….the couch!  Time with friends is a Mexican restaurant with the cheapest margaritas.  It’s watching Baylor football (Sic ‘em!) at a bar while eating nachos and drinking beer.  All of a sudden, my whole social life revolved around food, drinks and the tv! 

Friday: Happy hour. Dinner. Bar. Late night drive thru (usually McDonalds, or for some true Texans, WHATABURGER).

Saturday: Watch tv and eat brunch until around 2pm.  Nap. Dinner out.

Sunday: Church. Brunch. Nap. Laundry. Dinner.

At some point in my life, I lost the art of living. I lost the art of setting and achieving goals.  I was simply complacent.  Every night I was exhausted.  Every morning I struggled to get out of bed.  I have always had a happy life, but the “living” part, somehow had faded away.

This is the beginning of my new journey to wearing a little lipstick. Except, it’s not about the lipstick.  It’s about learning to lead an active and healthy lifestyle, and sharing it with those around you.  It’s about learning to set and achieve goals.  And it’s about taking pride in everything you do.

Today, I have partnered up with Elyse (Active Fitness Health Coach) to start my training to become a health coach.  A health coach educates, plans and encourages active and healthy living for their clients and the community.  We will start with an assessment of my current health and activity, and develop from there.

 Step 1 for a health coach: Get in the BEST SHAPE OF YOUR LIFE!