The 10 Best Quotes To Rev Your Motivation

 

No matter what your goal is, if you aren’t really motivated to achieve it then you probably won’t.  It’s that simple.

Who are the best motivators?  Great leaders, that’s who!

Here are some quotes guaranteed to get you off the couch and running towards any goal that is really your heart’s desire.

Tony Robbins Quotes

 

Steve Jobs Quotes

 

Thomas Edison Quotes

 

Winston Churchill Quotes

 

Benjamin Franklin Quote

 

Socrates Quotes

 

Abraham Lincoln Quote

 

Eisenhower Quotes

 

Aristotle quote excellence

Harriet Tubman Quote

If you liked these, check these out too:

10 Quotes When You Need a Boost of Motivation

 

 

 

Health and Fitness Tips for Busy People

 

Got questions about health and fitness?  I’ve got answers!  Here are the most common questions and goals that I’ve received from clients and answers that give the results you want.  Here we go!

Health and Fitness Tips

How can I lose weight?  Burn more calories than you consume.

What can I do to get healthy?  Stop eating junk.  Start eating more natural, unprocessed foods.

I want toned abs & arms.  Eat clean and strength train.

I want to see results.  Have specific goals and track them.  If you don’t know what you’re aiming for, how will you know when you get there?

“A goal without a plan is just a wish.” – Antoine de Saint-Exuperys

I don’t have time to work out.  Yes, you do! If you can carve out 5-15 minutes during the day, you can do simple effective moves that will give you results! I’ve even designed a workout you can do in your kitchen while you are waiting for water to boil or coffee to drip. Now THAT is using your time wisely 🙂

I can’t seem to get motivated.  Get a workout buddy or coach to help you.  Oh, and read these!

Got more questions for me?  How can I help?  Leave a comment below & I’ll post an answer for you!

Other posts you should read:

Are You Making These 5 Dieting Mistakes?

How To Be Your Best Self

This post on Oprah.com by the great author Jeffrey Eugenides is amazingly motivating! How to Believe in Yourself—Even If You Sometimes Don’t

 

Are You Making These 5 Dieting Mistakes?

 

Trouble losing weight or keeping it off?  Make sure you aren’t making one of these common dieting mistakes.

Are You Making These 5 Dieting Mistakes?

Setting Goals That Aren’t Realistic

Setting an unrealistic goal will almost guarantee failure.  Instead, set S.M.A.R.T. goals when it comes to weight loss.  Donald Hensrud, M.D., weight loss expert from the Mayo Clinic recommends 1-2 pounds per week.  If you lose weight at this pace, you are more likely to keep it off.

Choosing the Wrong Kind of Diet

A diet that doesn’t include any of the foods you like to eat may work in the very short term, but it is unlikely that you’ll achieve you longer-term weight loss goals.  Several studies have found that following a low-fat diet doesn’t make it any easier to lose weight or to keep weight off.   Study participants who followed moderate- or high-fat diets lost just as much weight as those who follow low-fat diets.  Successful weight loss depends largely on one thing — burn more calories than you consume.

Not Planning Ahead

If you don’t plan ahead, you’ll be reaching for the first thing you can get your hands on at lunch or dinner time to satisfy your hunger.  Take the time (maybe on a Sunday morning to plan for the coming week) to make a list of your favorite nutritious meals.  Shop for all of the ingredients and plan your meals for the week at one time.  Bring low-calorie snacks like an apple or a small Greek yogurt to the office to make hitting the vending machines less tempting.

Drink More Water

Drinking water aids weight loss and flushes out toxins from the body.  According to an article in the American Journal of Clinical Nutrition, obese participants in a six-month clinical trial both lost weight and reduced waist circumference by drinking water compared to participants who drank caloric beverages.

Skipping Meals

Meal skipping is not a successful way to lose weight.  Frequent meal skipping actually reduces your metabolic rate, making weight loss more challenging.  Eating regular meals keeps you energized throughout the day and makes it less likely that you’ll overeat at night to compensate.

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Other posts you might like:

5 Sneaky Ways to Lose 10 Pounds Fast

5 Things You Can Do To Feel Better Instantly

How To Be Your Best Self

 

How To Be Your Best Self

That particular week seemed more difficult than others.  I felt angrier and my patience was pretty much nonexistent.  I remember sitting in a team meeting and, for no reason, tears started to well up and I discreetly left the room so that no one would notice.

I was leading a very big project at work, and things were running as smoothly as one would expect, but I was literally on 24/7.  I couldn’t remember the last time I’d taken a day off.  A year or two maybe, with the exception of Christmas day.  For about two years, I had dreamed of going to a destination spa I’d discovered online.  I could practically feel the tranquility through the photos on the website.  In a minute of desperation, I called the spa & was told they had availability for the next week.

meditation-lake

1) TAKE TIME FOR YOURSELF

The spa was usually booked weeks in advance, so I took their availability as a sign, booked the trip, and committed to taking the next week off.

The timing wasn’t great from a work perspective…in two week’s time, I was going to be hosting a conference with over 100 guests flying in from around the world.

But some crisis or extremely urgent work matter was always on the horizon…there was never a good time to take a day off, much less an entire week.

Sound familiar?

My colleague swore that she’d get in touch with me if there was any out-of-control emergency that should couldn’t handle herself.  I let out a big exhale, and a few days later I was off!  And you know what?  The office didn’t fall apart, the conference was a huge success, and I did a better job hosting because I was able to relax and recharge.  Anxiety gone.

Take time for yourself.  You deserve it.  Jobs come and go.  Bosses you admire move on to other jobs.  You are with yourself for the long haul … so give yourself the down time you need.

2) NURTURE YOURSELF

We’re all grown-ups with jobs, relationships, and maybe kids of our own, but there is an inner child in all of us that needs nurturing.  Instead of nurturing that inner child, we busy ourselves and/or pick up bad habits to avoid feeling alone, sad, or inadequate.

I used to be the queen of negative self-talk.  My diet was awful, I didn’t exercise, I drank coffee or soda all day, and I didn’t get enough sleep.  I was even going to therapy, but I wasn’t doing the work I needed to do outside of that hour/week, so it took a really long time to get where I needed to be.  That was my path.  I made it, but I wish I hadn’t suffered as long as I did for no good reason.

Take the time to take care of yourself physically.  Get a physical every year.  Have you blood drawn and check for things like high cholesterol on a regular basis.  Drink water, eat healthy foods, and get the amount of sleep that you need.  No job in the world is worth feeling miserable every single day.  If you don’t take care of yourself, who else will?  And what about the people you take care of?  If you can’t take care of them, who’s going to do that?

Make self-care a priority. You will never regret it.

3) LET GO OF YOUR CONTROL OBSESSION

When I arrived at the spa, the control freak in me was delighted to find that someone had carefully selected a full day of yoga & exercises classes, short wellness seminars, and body treatments for me based on my “pre-arrival interview,” and I had schedule waiting telling me what I’d be doing the next day.

Desperate for soul-nourishing, I had decided in advance that I was going to become a yoga devotee during my week away.  On my first morning at the spa, I showed up to the first yoga class on the schedule, just before 8 a.m.  I found myself a spot at the front of the class, little overachiever that I was.

Then something happened, instead of the instant bliss-fix that I had planned, all I could feel was the pain and tightness of my hamstrings and my hunched shoulders.  I started to feel defeated, like I had failed before I had started, and I couldn’t stop the negative thoughts spiraling in my mind.

The teacher invited the class to “open our hearts.”  (OK … I’m actually embarrassed to admit the first thought that popped into my mind, but if one person can resonate with this, then it’s worth it!)  The first thought I had when this teacher said “Open Your Heart” was “F-YOU!”  I was actually angered by this complete stranger’s suggestion that I trust her and allow myself to become vulnerable.  Inside I was screaming, “I’m here, aren’t I?  I’m trying!!!  What else do you want from me?”  Somehow I viewed her kindness as an intrusion — a criticism that I wasn’t trying hard enough.

I couldn’t get past it that week.  I wasn’t ready to give up control.  I toughed out that class until the end, but I never went to another yoga class the entire week.

Luckily, there was more than yoga planned to improve my wellness that week.  A couple of days later, I met with Sarah, my assigned personal trainer.  I was in my early thirties at the time, but I felt like I had the body of an 83-year-old!  Like on The Biggest Loser when they tell the contestants “Your body age is actually 79!”  That was what I felt like.

Sarah was nice, but she was there to prove a point.  She challenged me with “heavy” 10-lb hand weights and encouraged me during the interval training she had designed for my session.

That 1:1 experience was what I needed, along with a little positive reinforcement.  I was able to let go and be vulnerable.  I started running outside after that meeting with Sarah, and it was during those runs that I was able to feel a certain freedom.  Once I let go of the need to control any and every situation (which is impossible, by the way), I finally felt like the universe was on my side.

My advice here?  Just let go.  Sounds easier said than done, but it is incredibly powerful.  If you need to talk to a professional or a friend, coach, or mentor to get there, do it!  Once you stop fighting, it gets so much easier.  And you’ll be so much happier.

4) BE GRATEFUL.

One of the most popular items on the schedule that week was a one-hour wellness seminar called “How To Be Happy.”  I think every single person in attendance that week was packed in to the room for that message!

One of the big takeaways from that session was practicing gratitude.  We were asked to keep a gratitude journal for the rest of our stay.  Before bed each night, we were to write down five things that we were grateful for each day.  In doing so, we were creating a scenario where we were looking for positive things that happened during the day.  It could be something big like, “I’m grateful for the amazing personal trainer I met today and the way she encouraged me” or something as small as, “I’m grateful that we had cheesecake for dessert tonight — I love cheesecake!”

Keep a gratitude journal.  You’ll spend the day looking for things you can write about, making it harder to focus on negativity or problems!

5) TRUST YOURSELF

A few years later, I was rummaging through a closet and found the binder of resources I had taken home with me from the spa to continue working on my goals.  I found a little note that read:

“Great job this week! You can tell you feel refreshed.  Keep this feeling going by exercising daily.  You have to make yourself a priority — you deserve it!”

Wise words!  I made a risky decision and started a whole new career and chapter in my life.  Today I make my living writing about health, wellness, and self-care.  I also coach women who are looking to make healthy changes to their lives and improve their level of happiness.  I eat healthier, I get more rest, and I make exercise and my personal relationships a priority.  I’m happy to say that once I was able to silence my inner-critic, I also came to enjoy yoga and its many benefits!! 🙂

Trust yourself.  We deserve much more care and kindness than we tend to give ourselves.  And really, the only validation we need is our own.

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Lose Weight in a Week: 4 Easy Ways to Drop Pounds in 7 Days

Lose Weight In A Week

More than likely, if you are reading this post you fall in to one of two categories:

1) You are sick of being overweight, feeling unhealthy, and have no idea where to start

OR

2) You’ve been eating too many desserts lately OR slacked off exercising (or both) and want to lose the 5-10 pounds you gained while you weren’t looking

Whichever of these two buckets you fall into, good news — you’ve come to the right place!  This post will give you 4 Easy Ways to Jumpstart Your Weight Loss and Drop Pounds in Just 7 Days.  I’m serious!  Try these tips for just seven days, and comment below and share your results.

I’ve given this same advice to my coaching clients, and they have had success.  Read their Testimonials here and see what they had to say for yourself!

Without further delay, here are 4 Easy Ways to Lose Weight … starting TODAY!

Drink Water

Water has zero calories, zero carbs, and no sodium.  It’s great for revving up your metabolism, and it flushes out toxins (and excess water) from your body.  I’ve complained myself that water is boring & tasteless.  If this is how you feel, add a lemon or lime wedge.  Plain sparkling water is ok too as long as the sodium content is very low (aim for 30mg or less).  Avoid juices, energy drinks, soda (yes – even diet soda), etc. this week.  You can drink one cup of coffee or tea per day, but don’t add sweeteners or creamers.  (C’mon … it’s a 7-day commitment, not forever!  You want to lose weight, don’t you?)

Cut Out White Bread, White Rice, and White Pasta

Cutting out white-grain products or simple carbohydrates and replacing them with whole-grain or complex carbs diet will slim you down quickly.  Simple carbs are high in sugar, low in fiber, and while they taste good and give us comfort they have little to no nutritional value and cause belly bloating.  They are digested very quickly and leave you hungry just a short time after eating.  Replace white grains with whole-wheat bread, rice substitutes like quinoa and barley, and vegetables, which are digested more slowly & keep you feeling fuller longer.

Do Some Kind of Cardio Every Day for 30 Minutes

Wait — don’t close out of this post!  I promise, this isn’t a deal breaker!  If you want to burn calories, you have got to move.  Again, this is a 7-day challenge to kickstart your weight loss goal or slim down for that bikini you’re going to be wearing in two weeks.  If you don’t have a solid thirty minutes, you can break it up into two 15-minutes sessions or three 10-minutes sessions.  You MUST have time for that?!  No casual strolling here either.  After a warmup, get that heart rate up for a good 30 minutes by brisk walking, walking uphill, jogging, get your butt to a Zumba or other dance class, or jump on any piece of aerobic equipment such as elliptical machine.  You can even go old-school, low-tech and do 30 minutes of jumping rope, jumping jacks, or anything that gets your heart rate up for 30 minutes.  I like to use the FREE Nike Training Club app where there are tons of free workouts just waiting for you & many require NO EQUIPMENT.  No excuses … JUST DO IT!

Get More Sleep

This one isn’t so bad, eh?  Who doesn’t long for more zzz’s?  And guess what?  Your body needs it.  A study published in 2012 found that just a few nights of bad sleep can throw your metabolism into a tailspin.  The study showed that getting four hours of sleep a night for four nights made healthy people’s bodies resistant to insulin — a condition that leads to weight gain, diabetes and other serious health problems.

Not everyone needs eight hours of sleep per night.  Some need less, some actually need more to function optimally.  You can find out how many hours you need by reading this post I wrote for MindBodyGreen.  For the next 7 days, though, focus on adding just 30 minutes of sleep each night.  You might have to turn off the television a little earlier or wait until tomorrow for your turn at Words With Friends, but your body will thank you.

After you try this, please come back & leave a comment below & let everyone know about your progress!  

Other posts you might like:

How Do You Know If You Need a Life Coach?

Motivation — Where Are You?

What’s Past The Comfort Zone?

 

 

5 Foam Roller Stretches to Ease Sore Muscles

 

I was very gung-ho to start some at-home weight training this week, and jumped full steam ahead into the Better Butt Workout courtesy of Nike Training Club app for iPhone.

The fifteen-minute workout was a good one with three sets of five killer moves.  Given that I used muscles that have been on a break for WAY TOO LONG, two days later I am still suffering from muscle soreness.

I know how well my trusty foam roller helped me stay loose and pain-free during my half-marathon training, so it made sense to turn to the foam roller to stretches to ease my sore hamstrings and glutes from the Better Butt Workout!

Here are 5 Foam Roller Stretches to Ease Sore Muscles in your legs and glutes!

(Note: all stretches to be performed with a full standard-size (3′ x 6″) foam roller)

Need a foam roller? The Magic Roller from Balanced Body is a great one!

1) The Quadricep Massage –  to relax muscles and increase circulation to the front of the thigh muscles.

How to do it: Kneel on floor.  Place the roller on the floor horizontal to your body.  Lie face down (prone position) with the roller just above your knees.  Your elbows should be bent & forearms touching the floor.  With your arms, gently roll your body forward towards your upper thighs.  Push body back and return to starting position.  Repeat for 30 seconds – one minute.

2) The Gluteus Maximus Massage – to improve circulation to the muscles in your butt!

How to do it: Sit on the foam roller placed horizontally on the floor with feet and hands on floor in front of the roller.  Push roller backward with your butt.  Allow roller to glide back and forth under your butt muscles for about 30 seconds.

3) Piriformis Stretch – another good butt stretch!

piriformis-stretch-foam-roller

How to do it: Kneel down.  Place both palms on roller horizontal on the floor in front of your body.  Stretch arms out straight.  Extend one leg back.  Lean forward as roller is pushed forward.  Hold for 30 seconds.  Repeat with opposite leg & hold.  Do this twice.

4) Sitting Hamstring Stretch – this one is my favorite!!  I always have sore hamstrings because mine are super tight!  This will S-T-R-E-T-C-H the back of your thigh muscles.

seated hamstring stretch

How to do it: Sit on the floor with both legs straight out.  Bend one knee in bringing the sole of your foot in towards the opposite thigh.  Straighten out the other leg and place heel on the roller.  Flex your toes towards your body.  Hold for 30 seconds.  Repeat on opposite side.  Do this twice.

5) Supine Hamstring Stretch – A supine stretch is one that is done lying face up.  This one will also stretch the back of the thigh muscles.

How to do it: Lie on your back and bend your knees.  Place the roller lengthwise between your knees and ankles.

supine-hamstring-stretch-1

Press knees and ankles into the roller.  Extend your legs up towards the ceiling and flex your toes.

supine-hamstring-stretch-2

Hold as long as it is comfortable and return to starting.  Do this 3 times.These stretches are all ones that I learned from a book by Caroline Corning Creager, P.T. called Therapeutic Exercises Using Foam Rollers

All of the photos in this post were also taken from the book!

Other posts you might like:

What’s Past the Comfort Zone?

How Do You Know If You Need a Life Coach?

 

 

Is Ditching Dairy the Answer to Having a Flat Stomach?

In addition to ramping up my cardio & Pilates the past couple of weeks to get Bikini-Body ready for Hawaii in a couple of weeks, I’ve been reading up on food-based cleanses and other recommendations to get rid of any excess bloat before suiting up.  Only 12 MORE DAYS until I say “Aloha”!!!  Can’t wait!

12-image

A 2009 Baylor College of Medicine study found that about 12% of adults are lactose intolerant, which causes swelling during digestion.  In many, the symptoms can be mild enough or we can grow to believe they are “normal” enough to where we may not even know that we have the intolerance.

Several experts suggest ridding your diet of both dairy & wheat products for 7-14 days before a beach vacation to appear as svelte as possible.

I love my morning coffee with 2% milk and my afternoon Tazo Awake Tea Lattes from Starbucks, so this is going to be a tough one!

Starbucks Tea Latte

I started substituting almond milk in my morning coffee, which isn’t bad at all.  I’m going to switch to herbal tea in the afternoon or a cappuccino with almond or coconut milk.  We’ll see!

 

I don’t think ditching wheat products will be too difficult.  I did it once before in the 2011 Whole Living Action Plan (and dairy too, for that matter).  I did feel immensely better after giving up dairy, caffeine, and wheat products for an entire week!

I’ll keep you posted on my journey!  Any ideas for your favorite milk-substitutes are much appreciated!  I do LOVE a good coffee in the morning since I don’t use any sweetener, a little splash of something creamy is a must!!  Thanks for sharing below!!

 

Redefining Health & Wellness

So, you have a goal to be healthier, more fit, to lose weight, be happier, and just feel better in general.  What’s next?

Grab a pen & notebook, your iPad, or whatever… It’s time to take notes and start making the vision in your head a reality.  Ready?

Health and wellness is about more than just diet and exercise.  Think about your mental health as well.

  • Are you happy?
  • How much time do you spend doing what you love?
  • Check in with yourself …  do you remember what inspires you?

If you can’t remember or haven’t thought about your passions in years … don’t worry; you are not alone.  Start by asking your self questions and just getting as much information about you as you possibly can.

What do you consider your strengths to be?  What do your friends and coworkers tell you your strengths are?

You are creating a vision, so dream as much as you want to here.

  • What do you want your life to be like in 10 years?
  • What would you do if you knew you could not fail?
  • What do you see in this ideal life?
  • What are you doing (working, going to school)?
  • Who are you spending time with (family, friends)?
  • Where are you (are you living in the same place)?
Once you have a vision, it is time to start defining your goals.  Read all about goal setting in my earlier post, Do You Have a Plan?

I want to save you a lot of wasted time and disappointment by sharing this one thing with you. You have GOT to track your progress.  Put your goals down on paper!  The success rate of women who keep track of their goals is leaps and bounds ahead of those who do not. It is a proven fact.

Other tips for success:

  • Share your goals with your friends & loved ones  
  • Hold YOURSELF accountable  
  • Don’t be afraid to ask for help!
Sometimes the only difference between success and failure is getting the help you need.  I’d love to work with you on developing your wellness vision.  Between now and the end of this month, I’m offering $100 of my Personalized Wellness Plan service.
Other posts you might like:

How To Get Through The Holidays Without Derailing Your Diet

We eat, on average, an additional 600 calories per day between Thanksgiving & New Years.  That translates to roughly six pounds of extra weight before the end of the year. And if your workplace has had mini KitKats and Twix bars lying around since the beginning of October … well … you get where I’m going!

You can still enjoy yourself during the holidays without totally blowing it.  Here are a few tips on How To Get Through The Holidays Without Derailing Your Diet.

#1  MEAL SKIPPING IS A NO-NO

You think you are planning ahead by skipping breakfast and/or lunch the day of a big holiday party so you can indulge that night without the guilt.  Chances are, what sounds like a good plan could actually backfire since you’ll be so hungry & angry that you’ll be knocking people over to get to the buffet line.  And you’ll probably eat way more than you would have if you had just eaten normally throughout the day.  So if you are thinking of skipping meals, just don’t do it!

#2  DRINK PLENTY OF WATER

Make sure to drink plenty of water throughout the day and in the evening before you become a frequent flyer at the open bar!  Avoid mixed drinks, which can be loaded with extra sugar.  Go for a festive glass of champagne instead, which has only 87 calories per glass compared to 200 calories in a Cosmopolitan.

#3 DON’T STOP EXERCISING

You’ve got a ton of work to get done before the end of the year, gifts to buy & wrap, parties to attend, and everything thing else that keeps you occupied during the rest of the year.  People who stop their exercise routine cold turkey are likely not to pick it up again.  This is a time when you need exercise the most … to keep your energy levels up, reduce stress, and to avoid those yummy holidays treats from lingering on the hips for months to come.  If you have to cut your exercise time in half — don’t despair!  It is still beneficial to being doing some exercise than none at all, and you’ll be sticking with a good habit.

The holidays are a challenge.  If you slip up, don’t beat yourself up, and don’t GIVE up! Better to have one or two bad days than eat an entire cake for lunch just because you had two donut holes at breakfast!  Instead, forgive yourself and make sure your next snack or meal is a healthy one!

Need a motivation buddy?  I’d love to work with you!  Check out my personalized wellness plans and testimonials here!

Check out this FREE instructional video for easy exercises to ease pain in the arms and shoulders!


 

 

Motivation — Where Are You?

I needed this today!! You Must Believe In Yourself

I’ve missed more than a few posts lately, and I can’t remember the last time I sent out my weekly newsletter that is supposed to go out every Tuesday.

I really *was* busy at first with my house move, then it was a challenge to get our internet service set up.  But that has been resolved since early September.  The truth is, I’ve just been feeling demotivated.

I was set to write an article for my favorite magazine.  I’d been dreaming of writing for them since I first launched my new career as a health coach and health writer.  After a well thought out query to the right editor, my pitch was accepted!  I was really on cloud nine.  As many writers know, magazines often have a 4-6 month lead-time … so I wasn’t surprised when the editor told me that my piece was slated for the March issue & that she would be in touch in August with the formal assignment & a due date in September.

August came, I followed up.  September came, I followed up.  October?  Still followed up, but starting to get the message.  While it is actually par for the course to be ignored by an editor to whom you send a query or pitch, I thought it was incredibly strange to get the cold-shoulder after a response & tentative due date?  I let it totally wreck my confidence (well, that and the many other flat-out “no’s” and cold-shoulders I’ve gotten since August).

I’m not thin-skinned at all.  I actually welcome a rejection letter!  At least I know that my idea was considered & perhaps not right or coming at the right time.

So rather than write about rejection when I myself was feeling de-motivated, I chose silence.  I guess I should also add that I haven’t been getting ANY comments on any of my posts, so I have to wonder if anyone is even reading my blog anymore????

I’m not one who gives up easily, so here I am today trying to keep it real, taking a deep breath, and setting a personal goal to keep writing & keep reaching for my own dreams.      I read an awesome article today by Jeffrey Eugenides (the guy who wrote Middlesex & The Virgin Suicides) called How To Believe in Yourself – Even If You Sometimes Don’t.  In the article, he talks about his journey as a writer & how he has dealt with own fears & anxieties.  It is a great story about he came to realize that inspiration comes from within.  It gave me the motivation to pick up my laptop & compose this post when all I really wanted to do was sleep all day!  Give it a read!

Oh, and if you read this post … please leave me a comment so that I know someone out there is STILL … well … out there!