The Vision Journal

It always seems impossible until it is done.

You have heard something like this before from me, so this idea should come as no surprise. It's just my way of thinking.  And I am guessing that some of you are "visual" gals just like me, so see if what I have today intrigues you.


We all have a vision. Places, people, possessions we'd like as a part of our lives. I'd like to suggest  a Vision Journal to capture those aspirations. Not a vision board, that doesn't stow away too easily. Stay with me, here.


Let's start with health and happiness.  We are on a journey called life and along the way we all have hopefully encountered great things and of course, some not so great things. My goal today is to help you reach out for the dreams you have inside you. Deep inside you,  dreams, wishes, goals, aspirations, needs.


















To shape and ultimately direct your dreams, let's map it out. That's where the Vision Journal comes in.  Think of it this way, the Vision Journal is your treasure map, a map to that special place only you can envision.  Then let's connect your vision to images. These images may be inspirational people, quotes, words, ideas, which spur you on towards your dream.


Sit quietly and ask yourself what it is you want.  Maybe images will float into your mind or maybe a word. The point is to relax, take some time to process slowly and deeply.  Let your ego step aside a little and let the innate or primordial instincts flow.  Unleash your imagination. Let go of your rational thinking and just be.


After some contemplating, page through magazines and look for images that trigger a physical reaction inside you.  A double take, a gasp, a sudden urge, warm feelings, a quickened beat of you heart.  These feelings should register deep from within, from your heart, your stomach, your lungs.  

Ohhhh!!  Aaahhh!  Whoa!  !!!!!!  ?????

Now comes the easy part. Tear pages out of magazines of the words, pictures, images that moved you and start placing them in your journal.  Jot down your feelings alongside the pictures if necessary.  Arrange them in an order that seems logical to you.  


The idea is to have a journal you can pick up at any time to jot down notes, feelings, inspirations. A journal you can pick up and page through to remind yourself of where you are going and where you have been.  A journal that allows you to step out of this world and into a place where you are surrounded by who you want to become, what you want to have, where you want be be.  Your vision journal should clarify your desires, elevate feelings of self worth and accountability, and clearly communicate to yourself and others lifelong aspirations obtained and yet to be.


What started me on this path today was my inspirational partner and trainer, Jodi. Check her out at The Truth About Goals and sign up for her Run for Your Buns e-blast. Don't miss it, really, I am just saying! 


Be Well

Top Ten Silly Things People Say

The following is the top ten collection of my all time fav silly things people say or ask me:

10. You drink that??? Ewww!

9.  Come on, a little bite won't hurt you!

8.  You look like a scarecrow.

7.  When are you going to stop exercising?

6.  You should see what she eats!

5.  What do you bench? Squat?

4. You look that good cause you've only had two kids!

3.  How much do you weigh?

2.  Watch out, she'll beat you up!

1.  Over achiever!

Following these random "acts of kindness" I usually just smile and graciously answer the question , if there is one.  But come on, really!! Should I have to?


Check out my bio to see why I am who I am today.
Be Well.

Run Forrest Run

There's nothing that brings a smile to my face faster than Tom Hanks in the movie Forrest Gump. I love the line:


Mama says they was magic shoes. They could take me anywhere.

My workouts this week at Velocity Sports Performance kinda made me feel like I was in Alabama with Forrest, running for my life! LOL

Well maybe not for my life, but for the love of shapely quads and bumms,  so run Monica run!
Thinking back to my conversations with Jodi from JodioJo & Co. when she took me on as her client in July. It went something like this:

"Give me your top 3 Goals" -Jodi

1.Small Bumm
2.Tight Bumm
3.Killer Shapely Legs

and the next thing out of Jodi's mouth; "Give me 18 months girl and we will reshape your butt and legs."

Really?? 18 months???  YES!

My Dream Team, Mad Max and Thunder Dome, needs some work.

As with any work in progress one must persist and be patient.  It all takes time but if you think about it, how long did it take for my whole lower half go south? Hmmm....thinking I enjoyed the good life without much effort for a long time, and as any woman can attest, time reeks havoc on even the best of assets.

So I do as I am told. I am no dummy, I know when experience talks and I listen.

1. Workout quickly, keep it less than 1 hour
2. Variety is imperative to keep the body in metabolic confusion
3. Confusion means adaptation by the body (psstt..adaptation is good)
4. Lift heavy and in singles (single leg, single arm) whenever possible
5. Get adequate rest and recovery or get out!
6. Mix in some off the wall fun workouts like sprints or pylo once a week
7. Cross train with functional movement
8. Incorporate yoga if possible.

If you want more of all this check out Jodi's blog's on Tight Bum & Legs or I Demand Tight Legs and Bum.
I am not nearly at 18 months yet but Jodi is encouraged, as I am.  I have dropped several pants sizes, toned up the bumm and legs, and working towards a maintenance program which is heavily weighted in good clean nutrition and lifting, sprinting, jumping my way to the best shape of my life.  One question:

Is this a mid life crisis?? Or is it as simple as the following:

Forrest Gump: That day, for no particular reason, I decided to go for a little run. So I ran to the end of the road. And when I got there, I thought maybe I'd run to the end of town. And when I got there, I thought maybe I'd just run across Greenbow County. And I figured, since I run this far, maybe I'd just run across the great state of Alabama. And that's what I did. I ran clear across Alabama. For no particular reason I just kept on going. I ran clear to the ocean. And when I got there, I figured, since I'd gone this far, I might as well turn around, just keep on going. When I got to another ocean, I figured, since I'd gone this far, I might as well just turn back, keep right on going.


I think so ;)


Be Well

Pondering again

Read a quote that got me thinking:

"Be who you are and say what you feel because those who mind don't matter and those who matter don't mind." ~ Dr Seuss

2010 brought some trials, as I believe most years might.  Things such as an aging parent, family misunderstandings from unwarranted assumptions, apologies unacknowledged, and friends falling away.

Thankfully, 2011 already is offering an inkling of hope.  Reunited friendships and new adventures are presenting themselves for pursuit and growth.  

Truth for me is that I know when I am valued, wanted, and needed or when it's time to move on.   I am passionate about happiness and making sure everyone knows they are special.  If I don't agree with what you do,  I keep that to myself unless my opinion is asked for.  The "Don't Tell (or give unsolicited advice) Unless Asked" rule makes sense because I do not know what you are going through, what you have endured, or what your immediate future is.  I try very hard not to make assumptions cause the saying is, assume = make an ass out of U & and me.  I cannot waste my time living in a here and now that brings me down, that just will not do.  I will make changes if I need to as I thrive in change. So if I seem distracted or distant, call me back into the world.  I am a thinker but not closed minded and love interacting socially.  My happiness is really about being present in the moment and being there with others.  Isn't that what this adventure called life is all about? My heart is big and there's room for more!

Baby It's Cold Outside

It's snowing again.  Really?  So any guesses on how much snowfall we have endured to date?  I *shiver* when I think hard about it...yes hard, cause really I try hard NOT to think about winter...mind over matter, anyone with me here?

Well the positive, glass half full persona is busting loose so we might as well talk winter fitness. Winter is a great time to get outdoors and workout as long as you have the right gear and realize that your nosey, fingers, and toes will get chilled.  Your mission: Cover your ears, find your best gloves and get outside.  Activities such as snowboarding, snowshoeing, Xcountry skiing, and even boot hockey are king.  You are guaranteed to burn cals and I betcha your core gets HOT! Uhm..gonna make you a bit sweaty, but it's well worth the fun you'll encounter as you mix it up with your winter workout outside.

Ok, my  little pretties, princesses: Don't feel like going out?  How about TRX? Any takers? Or, what about a good ole body weight workout.  Even online you can find great training tips, ideas, and workouts.  Try You Tube or Bodyrock.TV.  DVD's or FitTV are always another great fall back option. We just gotta move it. *Churning my arms* *singing loudly*

For you spunky monkeys:  Try this body weight indoor winter challenge and blast your way into tomorrow.

Do exercise #1, rest 20 secs. Do exercise #1 & #2, rest 20 secs. Do exercise #1, # 2, & #3, rest.  Continue adding one exercise at a time followed by a short rest till you have done all eight in a row. Comprendo?

1. Step Ups : 10 per leg

2. DB Punches: 20 Punches alternating

3. Push Ups: 10x

4. Bear Crawls: 10-20 forward then backward

5. Mountain Climbers: 40x alternating

6. TriDips: 20x

7. Squat Jumps or Squats: 20x

8. Low Shuffle DB Drop:  20x (place 1 DB ~10ft in front on floor, Start on one end with DB in hand, low side shuffle to other side, drop DB, pick up 2nd DB, shuffle back, drop DB, repeating back and forth)  

Have fun doing your thing and try it outdoors, I dare ya!

Stay Warm & Be Well!

Reality Check

We have all heard it before, calories in equals calories out, but is that really true? There's a weight loss war raging and if you are not aware of this war, I really am not sure what planet you reside on.

Planet Earth to you: "Have you walked down the inner aisles of your local supermarket lately, err...really since you were able to walk baby girl?"  The nutro-garbage is everywhere. Run fast for your cellular life!

Oh, excuse me for my diversion so early into my blog, I think the frigid weather has frozen the synapses of my mind. We talked earlier about food, keepers or not so. Today I really wanted to chat a bit about the realities of weight loss, or for lack of better words, hahaha, the non-negotiables.

Exercise is only part of the weight loss picture. Fun and festivities in the gym is very good. It's essential but a healthy diet is foundational to your success.  Each of us is different (Thank you Jesus!) but I think the supermarket blip above proves that eating healthy or clean is just not easy nor inexpensive.  Grab hold and get a handle on what you eat. Journal your food.  Consider switching up to healthy alternatives and dare I say, just say no to overly processed junkfood (gasp!).  Junkfood in my book includes frozen dinners, dinners from a box, chips, etc.

Now-a-days it is not hard to find a place to get moving.  From home equipment to the big fitness centers, making exercise part of your day is usually a once a day deal.  Eating clean, on the other hand, is a five to six time deal per day.  Getting your diet in check is important and a healthy lifestyle includes incorporating both and then some.

Consistent exercise is essential to maintaining a healthy weight and lifestyle.  No matter how we lose it, you have to move it baby to keep the weight off. In the long run it has been shown that those who lost weight by dieting alone were not as successful at maintaining their weight  as those who focused on maintaining their activity levels along with their healthy eating habits.

Food splurges may undo your weight loss efforts.  Here is where the rubber meets the road.  You know yourself and your limitations.  So I ask...how easy is it for you to fall off the wagon?  Can you have a small splurge and not spiral headfirst into a three day binge?  Another prevailing thought goes something like this: "Hey I just worked my tail off in class tonight, I can have that king size chocolate bar."  Well Bucko... I don't think so. You see, one hour of exercise, depending on the intensity and your personal metabolic profile, may not burn as many cals as you think.  Most of us underestimate our caloric intake and overestimate our activity level. Then there is the ugly monster in the corner....the fact that portion sizes are HUGE...and just to further burst your bubble, think about the number of calories we take in drinking lattes, sodas, juices every day and just how darn sedentary our jobs really are.  Well then, yikes!

Exercise equipment lies! It really doesn't tell the real story of calories burned so ignore it please unless you use the readouts for motivational purposes .... Equipment computes the average workout by your age and weight but the reality is that those value varies from individual to individual a lot so keep that in mind.  There is hope, my friend Terra just told me about a new device called the Body Bug that figures your daily activity in calories much like a pedometer...and with computer input of your food intake for the day, it can give you an idea of where you are calorically for the day.  I still think your thermometer jeans and the mirror are pretty good feedback mechanisms. :)

Once a day workouts may not be enough.  Your best bet is to lead an active lifestyle outside of the gym.  Thirty minutes on the treadmill will not make up for twenty three and a half hours of inactivity....so take the stairs, park further away, embark on romantic strolls with your love, hike the trails, bike with your buddies, and get up off your chair at work just because it's good for you. Don't forget to get some rest in the form of a good nights sleep and de-stress your life as much as possible as these two little goodies will make a difference in your weight loss efforts as well. Look at the big picture.  Reality check, what goes in must be balanced by an active lifestyle.  Choose healthy alternatives to over processed goo. Get out and move the way you love to move. Enjoy the weight loss journey you are on, make the most of it.

Be Well

It's The New Rear

Well it's official...new year resolutions are abounding!  Last night the adult fitness class at Velocity was full and there was barely room to breathe in the weight room tonight at Snap...not that I am complaining. I love to see everyone hard at it, getting back into shape.  Kinda like the flower children at church and I am not going to explain that other than to say be courteous, kind and patient with our annual visitors to the gym as they get back at it. My hope is that they make themselves at home and stay awhile.  Happiness in my world is movement based, I thank God everyday for my health.  Here's to a Happy New Rear baby!! Now get training :) Check out Get Moving for some ideas.

Be Well

It's Time to Overhaul Your Home Base

Yikes, have you peeked in your pantry lately?  I did and man it's not looking so good.

I need a kickin' in the booty baby....it's time get the crud out before it settles on the back of my thighs, bumm and God knows where else. If you are not sure what I mean by crud, well, uhhmm ..it's sugar and processed goo.  If you have not figured it out yet, sugar and processed foods are NOT our friends, certainly not our back-side's friends.  Those little puckers (no that is not a typo) are my nemesis.

Ok, so let's get this taken care of. In with the happy healthy foods, out with the crud. Time to clear the pantry. What goes? What stays?  Let's work on the stay list. If you don't see it here and it comes in a box, toss it. If it has a bunch of ingredients you cannot pronounce, toss it. If it has a long shelf life, definately get rid of it. 

Keepers

Whole Oats
Quinoa
Lentils
Whole Grain Pasta
Brown Rice
Sweet Potatoes, White or Red Potatoes
Pumpkin, Squash,
Barley
REAL Shredded Wheat
Ezekiel Bread, Sprouted Grain Breads
Wheat Tortillas
Couscous
Cream of Wheat
Fresh Fruits and Vegetables
Mixed Greens / Spinach / Romaine / Mache
Mixed Nuts (except peanuts)
Natural Peanut Butter or better yet, Cashew or Almond Butters
Canned or Bagged Beans such as red, black, lima
Extra Virgin Olive Oil
Vinegar
Green Tea
Whey Protein powder
Fish Oil
Hemp Oil
Coconut Oil
Sesame Oil
Sunflower Oil
Green Foods
Extra Lean Ground Beef / Turkey
Chicken / Turkey Breasts
1% Cottage Cheese
Egg Whites
Whole Eggs
Tuna
Tilapia
Haddock
Cod
Shrimp, Scallops, Lobster
Organic (non processed) Yogurt

have I missed anything??? Yes...water filters, drink plenty of filtered H2O ~1 gal/day

What Goes?
I am going to mention some NO-go's. Please avoid the following:
Potato Chips
Fruit or Granola Bars
Cookies, low fat or regular
Crackers
Regular Peanut Butter
most Cheeses
Chocolates and Candy ( this is what is lurking in my pantry!)
Soda Pop
Instant anything, like cake mixes, potatoes, oatmeal
Bread Crumbs, Croutons
Alcohol!
Margarine
Mayo
Fruit Juices
Baked Goods -yes even homemade :(
Frozen Dinners
Bagels, Breads not listed above


This is by far not a complete list, but a great start. If you have any specific questions let me know.  What we need to remember is moderation is key, with moderation being defined at staying focused and eating healthy 90% of the time.  If you fall off the good wagon one day, get back on the next.  Avoid taking your cheats two days in a row.  Food in your possession will eventually get eaten so remove all foods not on your keeper list, and do that soon. Keep healthy foods in plain sight. Learn what foods are; carb, protein, or fat. In a previous blog I spoke about eating protein with every meal and snack. That should become your number one priority along with the importance of having a truly safe home base.  Overhaul it if it's not!

Be Well