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

Are You Willing to Own Up?

The Art of Journaling 

A while back I mentioned keeping a fitness / weight loss journal.  Today I wanted to dive a little deeper into the art of journaling and how it can help you on your journey to a fitter, more fab you.

What do we journal? Anything your heart desires, really. Your workouts, your emotions, your food, drink, and your sleep (aka rest).

If you are looking to take down your body fat % or make a change in your weight,  a well kept, brutally honest journal will help decipher what changes you need to make to meet your goals.  Without your journal, we are left with no idea of what needs to change. Are you willing to own up? Are you willing to jot it ALL down?

You eat healthy right? You work out 3 to 5 times a week. But you still find you are stuck in this place you don't want to be.  Insert your journal here.  Turning back page by page in your journal you may find you are working out too hard, not getting enough carbs and protein, and really not getting enough rest or sleep.  Hmmmmm....

Journals allow you to see just what you are up to, the little things we tend to forget about tomorrow. Journals don't forget! You write lists for the grocery store, so why not jot down your workouts and meals? Are you having a light bulb moment yet? 

We can start.  That is what our homework a week ago was....journal everything. Tracking honestly may be the only thing you need to change.  Some find if they have to write down everything they put into their mouth, they get serious and the weight starts to drop. Yeah!! Or some of us may find we track and we see 80% effort, by missing workouts, or eating stuff  "off" the plan. (More on the plan to come in a future post.) The journal shows us what we simply don't remember happening. Tip: As you enter brutally honest posts into your journal, simply put a big X by the items that are "off" plan.  This offers a great visual to easily see at a quick glance when you have missed.  The fewer X's in your journal, the tighter you are to the "plan".

My story:
Back in late 2008 I took a long hard look at myself.  What I saw was an athlete who got lazy. Motherhood hit and family obligations prohibited maintenance of my fit physique, one I'd had since childhood.  For two weeks I went to Everyday Health online and entered everything I ate.  What I learned quickly was that my diet was lacking good fuel and I was taking in processed junk.  I learned I didn't eat a lot of calories and that I didn't eat often enough. I worked out 3 to 5 times a week on the elliptical, working my way up to 60 minutes straight.  I was the endurance queen but I still fought softness all down my backside and legs. My upper arm circumference was growing and not in a good way, flabby and soft. The arm skin flaps that wave back at you when you wave to your friends. I used to joke about them.  I picked up a book on weight training for women and got off the elliptical. I started lifting weights and eating clean.  My metabolism skyrocketed again, with my growing muscle base and the good fuel I fed my body every 3 hours.  I hired trainers to help, and whaa-la! Here I am, stronger than I think I ever have been, and wearing skinny jeans in sizes I never dreamed I'd get into. 
I have since joined forces with Jodi at Modelper4mance to help me fine tune my physique with proper nutrient timing and workouts designed to build my muscle mass.  I continue to journal everyday, my workouts, my meals, my rest, my weight, my emotions.  I have learned to plan ahead a week with my meals and my cheat snacks, so those too don't take me off course. Staying on track also means giving a little. I allow myself one "fun" meal a week of my choice. As Jodi puts it, what I want right now! One other little rule I now follow is: If I have a bad day, or one of those days meant to celebrate, a special occasion, etc. That's OK, but never two days in a row. Or in other words, do not take the whole weekend off from your "plan".

If you struggle to get the results you want, journal. If you are short on time, journal.  If you are working hard but not seeing results, journal. Journal to see all that you are forgetting.

Be Well