Choose Growth

Welcome to Movement Monday!  This started as an email I sent weekly to my customers and clients designed to motivate continued action to achieve a desired goal throughout the week.  My mission is to provide the "want to" when it comes to reaching YOUR goal because the "how to" is different for every body and every goal.  When you are constantly seeking the truth, you will find exactly what you need.  Each email contains a subject, practical suggestions or encouragement surrounding the subject and powerful quotes that support the weekly theme.  After a big shift in my life, I am motivated to share my email with everyone!  My email subscribers will still receive an abridged version with a link to the full details here

We've reached the end of the first month of this new year and I've watched so many people have flipped the switch.  There is something special about the new year that encourages people to get a little more focused on improvement.  I've noticed the flip!  I've seen more participants in my group exercise classes and I've seen more bodies at the gym in general.  I've seen an explosion in activity in the online fitness and running communities I am a part of and more information and advertisements in my news feed online and on commercials on television.

"Ignorance is always afraid of change." -- Jawaharlal Nehru

Sometimes these changes stick, but more times than not they don't.  When they don't, people feel frustrated and eventually become jaded, causing them to give up on attempting to change altogether.   They'll mask their annoyance at failing by deciding that attempting to change is admitting that something is wrong with them, or that they're not grateful for what they do have.  Anything to avoid facing up to the facts that they are dissatisfied with the results they achieved the last times they attempted self-improvement.


"So many people live within unhappy circumstances and yet will not take the initiative to change their situations because they are conditioned to a life of security, conformity, and conservation, all of which may appear to give one peace of mind, but in reality, nothing is more damaging to the adventurous spirit." -- Christopher McCandless

This post is not here to motivate you to change.  I'm not going to encourage you jump on the New Year's bandwagon, if you haven't already.  I don't want you to get back on, if you've fallen off already, cause so many have.  I don't want you to just get over your failure frustrations and keep trying what isn't working for you.  All I want to say is that whether you try or not, you will be a different person this time next year.  It is inevitable that life changes us.  Time changes us.  All the past 'failures' are there to show us, not that we can't change, but that we can't control the exact outcome of of that change.  Although we aren't in control of the results, we are in control of our actions and therefore our direction.

"Without change there is no innovation, creativity or incentive for improvement.  Those who initiate change will have a better opportunity to manage the change that is inevitable." -- William Pollard

Even though the sheer numbers of people attempting a lifelong shift during this time of year may seem overwhelming, it's actually a great time to do it.  Actually, any time of year is a great time to reach for something you want.  But, if you are a person that relies on strength in numbers to stay focused or get motivated, use this time of year to get you started.  So many more people are motivated during this time of year than any other because they realized they've picked up some new disagreeable health practices over the holidays and if they shift back to more beneficial health practices, they can prevent from forming bad habits that are even more difficult to overcome.

"It is not necessary to change.  Survival is not mandatory." -- W. Edwards Deming


However, be wary of unrealistic change that typically starts with absolutes like, "I will never..." or "Every day I will..."  If it didn't work for your life before the new year, it won't work now.  You want to find small shift that enhance your life and your mood, not take from it.  More times than not, giving into absolutes leaves you in a worse position than you started and nearly guarantees failure.  For example, I saw someone attempting to exercise through an injury just to say they worked out every day this year, not realizing that this may set them up for disaster in the long run.  

"Goals allow you to control the direction of change in your favor." -- Brian Tracy

For those of you who are opposed to change, I want you to focus on reaching a goal, because it is the pursuit of the goal that changes you.  Break your big goal into small mini-goals that you adjust to over time.  Check on your progress at regular intervals to see how you are progressing towards your big goal.  Finally, when you've reached the deadline for the goal, instead of being disappointed if you didn't get the results that you hoped for, how about rejoicing that you forever made a shift in the direction your life was heading because we have created new and beneficial habits that we can build upon.

"If you don't like how things are, change it!  You're not a tree." -- Jim Rohn

You never have to live life in frustration.  I don't know a single soul who wants to live a life of stress and disappointment.  You can make changes in your life that serve you if you do it for the reasons you want and in a way that works for you.  There is no "one size fits all" when it comes to your life.  Avoid comparing what you're doing with what others are doing.  Educate yourself on how to get what you want and tweak it so it works for the life you have now.  Bottom line, be a better you at the end of this year than you are now.  Choose to grow!  I know you can do it!

Push THROUGH the End

Welcome to Movement Monday!  This started as an email I sent weekly to my customers and clients designed to motivate continued action to achieve a desired goal throughout the week.  My mission is to provide the "want to" when it comes to reaching YOUR goal because the "how to" is different for every body and every goal.  When you are constantly seeking the truth, you will find exactly what you need.  Each email contains a subject, practical suggestions or encouragement surrounding the subject and powerful quotes that support the weekly theme.  After a big shift in my life, I am motivated to share my email with everyone!  My email subscribers will still receive an abridged version with a link to the full details here

If you're like a good number of people, you've already given up on your 2016 goals, especially if they involve anything with your health and fitness.  I've seen steadily dwindling numbers in all of my group exercise classes since Halloween and I know in the last two weeks of the year the gym will seem like a desolate place.  The holidays seem to be the perfect time to take a break or give up altogether, with the idea that you'll rededicate yourself in the new year.

"Integrity is keeping a commitment even after circumstances have changed." -- David Jeremiah

Going through such dramatic changes is the perfect ingredient for disaster.  Don't fool yourself into thinking you can flip the switch on January 1.  The goals you set for your life should change your life.  Have you heard the words, "It's a lifestyle change," when it comes to reaching your ideal weight?  Well that statement really applies to any and every goal you are setting.

"You're always a student, never a master.  You have to keep moving forward." --  Conrad Hall

Yes!  You will have to overcome some tough challenges to reach your goal.  These tests are meant to mentally prepare you to accept the reward you wish to attain.  Remember, the reason the current you does not yet have want it is you want is because you are not mentally or physically strong enough to accept it.  Giving up now with the intention of starting again only proves that you are not ready to receive what you so desperately wish to have.

Regardless of the goal, you can still make progress during this time of year.  This will make the transition into the new year a smooth one; building on the momentum you set now.  Use these ideas to help you push through the end of the year.

1. Remember, all progress counts!  One of my virtual mentor's stated that "Life Is Movement."  Think about it.  Things are constantly changing and moving.  As long as you are living, your body continues to change.  You cease to change when you die.  Does this mean that when you refuse to change or when your stop changing, you are dead?  Well, essentially, yes!  It doesn't matter how fast you get there, as long as you get there.  Keep placing one foot in front of the other until you reach your destination.

"Even if you fall on your face, you're still moving forward." -- Victor Kiam

2. Push Harder!  It always gets tougher at the end or just before a big breakthrough.  When reaching your goal gets tough, it's time pick up the pace and renew your enthusiasm. It's time to revisit why you want what you want.  Ask yourself what achieving your goal will allow you to do.  Visualize what it will look and feel like to finish!  Use this to help you push harder.  Don't be afraid to fight for your goal. 

"You have to keep pushing towards those dreams no matter what setbacks happen." -- Anthony Hamilton

3. Get focused.  Staying focused may be difficult during this time of year.  With the changes in schedules and the addition of new or different activities, it can definitely be a challenge to stay on task.  Multi-tasking is a myth.  Your brain can only manage one thoughtful activity at a time.  Attempting to multi-task only leaves you exhausted with fewer accomplishments because you spend more energy trying to "context switch" between tasks that require though.  Instead of trying to tackle a lot of different important activities at the same time, try to set small increments of focused time to tackle the important items on you list.  Schedule small breaks in between tasks to allow for your brain to recover and pick it back up again.

"Never give up, and be confident in what you do.  There may be tough times, but the difficulties which you face will make you more determined to achieve your objectives and to win against all odds." -- Marta

The holidays are a great time to celebrate life.  Remember this as you consider quitting or taking a break from the work required to reach your goals.  It's fun to celebrate the life you have, especially while working to build the life you want.  Imagine the celebration next year as you continue to push through the end of this year.  Give yourself the best opportunity to truly enjoy that celebration by building momentum now.

"It does not matter how slowly you go as long as you don't stop." -- Confuscius

Celebrate Now and Celebrate Later

Welcome to Movement Monday!  This started as an email I sent weekly to my customers and clients designed to motivate continued action to achieve a desired goal throughout the week.  My mission is to provide the "want to" when it comes to reaching YOUR goal because the "how to" is different for every body and every goal.  When you are constantly seeking the truth, you will find exactly what you need.  Each email contains a subject, practical suggestions or encouragement surrounding the subject and powerful quotes that support the weekly theme.  After a big shift in my life, I am motivated to share my email with everyone!  My email subscribers will still receive an abridged version with a link to the full details here

I truly appreciate those 'random acts of God' that help to keep me on track and save me from myself.  You may think I'm terrible when I tell you why I'm so thankful and that's OK, because I know there are some folks out there right now who, like me, are concerned about keeping their health on track during this season where so many have every excuse to overindulge at their fingertips.  It seems that every organization uses the end of the year to celebrate this year's accomplishments as we certainly should.  It's just the way in which we celebrate that leaves me, in some ways, to feel like a scrooge.

"The only way to live is to accept each minute as an unrepeatable miracle, which is exactly what it is: a miracle and unrepeatable." -- Storm Jameson

Last week, I was ecstatic for my excuse to avoid my office's end of year sugar-fest disguised as a holiday/year end celebration where everyone is encouraged to make their favorite holiday sweets to share.  We then gather right after lunch for two hours of sugar and games during the work day to 'celebrate' our accomplishments for the year.  Although the organizers included the option for 'healthy' treats this year as to not appear to force people to choose unhealthy desserts, it's historically been a dessert-fest and that's what people bring.

"You only live once, but if you do it right, once is enough." -- Mae West

Ecstatic may be the wrong word, because I was definitely not feeling well.  I was feeling a tad under the weather.  I believe I was just feeling run down as I have a difficult time keeping a reasonable sleep schedule.  I noticed my body was feeling much colder than usual and although we were experiencing a change in temperatures, my body was signaling me to take a rest.  So I listened and celebrated all my hard work for the year warmly nestled in my bed, instead of doing double damage with immune-system-weakening-sugar-filled treats I would have succumbed to had I chose to go to work and attend the treat fest.  

"Self sabotage is like a game of mental tug of war.  It is the conscious mind versus the subconscious mind where the subconscious mind always eventually wins." --  Bo Bennet

Believe it or not, many of the events we attend during this holiday season with the purpose of celebrating create a perfect storm for self-sabotaging behavior.  There is always an abundance of high calorie food and drinks, especially those loaded with sugar.  Even if we manage to keep things in check, attending these events may add to our busy schedules causing us additional stress or will cause us to sacrifice other activities we may normally participate in.

"Just imagine how much you'd get done if you stopped actively sabotaging your own work." -- Seth Goden

 

Self-sabotaging behavior is any behavior that gets in the way of long-standing goals. Many times, people engage in this type of behavior simply because they do not believe they are deserving of success. Here are a few ways to avoid turning celebrations into sabotage so you can truly enjoy the Holidays now and still celebrate later:

1. Make a workout schedule and stick to it. If you find you have an especially busy day, plan for a couple short times to get moving. No one needs to workout for hours on end. 30-60 minutes will do, but if you are particularly busy 3-5 10 minute activity sessions beats nothing at all. If you don't have access right now, get 30 days of free streaming workouts through Beachbody On Demand.  Planning and sticking to your workout schedule will not only provide you with the mental and physical energy you need to get through your busy days, but will also give you at least one thing you can have control over.  During this busy time of year, we need to feel in control of something in our day to avoid feeling burned-out or let down.

2. Get good sleep. We all know that it's hard to keep your stress and emotions in check without proper rest, but do you understand how minimal sleep disrupts your hormones? Studies show that even one night of poor sleep raises your insulin levels. If you're over indulging in sugary treats on top of that, you are keeping your body in a high stress state. This encourages your body to protect its vital organs by storing fat.  

3. Celebrate by focusing on the company and not the food. To do this, avoid showing up to events hungry and drink more water while you are there. Plan for any treats you may encounter at the event. It's OK to be a food-snob, or as I call it a "fit foodie." Enjoying great food is great, just make sure it truly IS great.

To celebrate yourself, you have to be your biggest cheerleader and avoid self-sabotaging behaviors. You must believe you are deserving of success. The best time to start getting in the best shape of your life for 2017 is NOW! It's not the time to toss your workouts until the new year or over-indulge in foods that will not benefit you. So many people attempt to hit the ground crawling once the New Year rolls around as they struggle to pull themselves out of bad habits they slid into during the holidays. It is difficult to pull a complete 180 and go from overeating and overindulgence to eating clean and exercising within a matter of a few days, even for the most dedicated individuals. Now is the time to truly celebrate yourself and set yourself up for more celebrating in 2017.

Movement Monday: Just Get It Done!

Welcome to Movement Monday!  This started as an email I sent weekly to my customers and clients designed to motivate continued action to achieve a desired goal throughout the week.  My mission is to provide the "want to" when it comes to reaching YOUR goal because the "how to" is different for every body and every goal.  When you are constantly seeking the truth, you will find exactly what you need.  Each email contains a subject, practical suggestions or encouragement surrounding the subject and powerful quotes that support the weekly theme.  After a big shift in my life, I am motivated to share my email with everyone!  My email subscribers will still receive an abridged version with a link to the full details here.

I'm just returning from a trip to Chennai, Tamil Nadu, India for work and it was an eye-opening experience!  It was a busy week and nearly every moment was utilized while I was in the office.  I barely had time to think about how jet-lagged I was.  I won't even count the number of cups of espresso I had the first day I was there, but to my surprise, by day 3, I was back to my regular caffeine habit -- a cup or two in the morning to wake me up.  

Besides participating with my co-workers in their experiences in the office and providing technical training as the team lead, I was interested in an entirely separate aspect of this travel -- could I set a workout plan a stick to it?  I knew the meals weren't entirely in my control due to the strong recommendation to avoid all uncooked items, like fresh fruit and veggies, if I wanted to keep my insides in tact.  I managed to add another challenge to this difficulty when I arrived at the airport and realized I managed to leave my Shakeology and Go Macro bars behind.

"The most effective way to do it, is to do it." -- Amelia Earhart

I became a fitness coach because I'm passionate about fitness and I love helping and supporting others become their best!  I enjoy sharing my life experiences as a working single-parent, whether good or bad, to help others.  Even with the numerous experiences I've had and shared, there was at least one situation that I couldn't seem to come up with a real answer for when current or potential clients rationalized business travel as a reason for avoiding starting a health improvement regimen or getting off track on their planned routine.  I always believe that if it's importantant to you, you will do it.  Since 'feeling good' about themselves is important to most people, having the right motivation to stay on track is the key to maintaining a reasonable portion of healthy activities while traveling for business.

In my workplace, it is common knowledge that I am also a group exercise instructor, so many coworkers feel very comfortable discussing their struggles and shortcomings in this area.  What most don't realize is my commitment to myself and my own health and fitness, but quickly find out when I share some of my strategies for just getting it done.

I had a couple opportunities to share with my co-worker I was traveling with during our 30+ hour journey after he expressed his frustrations with the way he was feeling about his health and exercise stamina.  Over the past 2 years, he had taken on more responsibilities at work that required him to travel to locations all over the world and really wanted to get his health back on track.

"Vision without action is a daydream. Action with without vision is a nightmare.” —Japanese proverb

So here are 4 things that helped me while traveling for business.

1. Have a Clear Vision of What it is You Want - We all want to live our life to it's full potential and that means creating a powerful vision of what we want for our lives.  The more powerful the vision, the more it will compel you to find a way to get it done, even when it is not comfortable.  I knew skipping a full week of exercise would add to my challenges when I returned home when I needed to teach classes, far beyond the jetlag and the attempt to get back to my normal routine.  I didn't want to deal with this additional struggle.  Even more compelling than this was the bridesmaid dress I wanted to slay at the end of the year.  I could not afford to get off track.
2. Set Realistic Expectations - Since I had 4 full days in India, it would have been great to get in 4 exercise sessions since I easily get in more than that over the same span of time while at home.  However, realistically, I knew I'd be dealing with jetlag and I wouldn't arrive to my hotel room until the early morning hours on the first day.  Instead of pressuring myself to complete something unreasonable, I planned for 3 days of exercise.  I wouldn't beat myself up if I only completed 2, but I knew if I got the first day in on Wednesday (day 2 of my trip), the rest of the days would be easy.  

   

   Day 3 - 2nd workout using BOD in my hotel room
3. Create An Action Plan for Success - I checked out the hotel ahead of time to see if there was a gym and thankfully there was, but I also knew I had access to Beachbody on Demand for plenty of great workout options.  I also made sure to pack my workout clothes.  Seems simple, but 'forgetting' workout clothes is a huge excuse for not getting it done!
4. Celebrate Your Success - I documented and shared my workout completions with my accountability group and on social media.  The goal was for me to share my happiness for getting it done.  It is so rewarding to share your wins, no matter how small or insignificant it might seem to others.  I'm not doing it for them, I'm doing it for me!

   

   Day 4 - Finishing up my last workout session in the hotel gym

I am happy to say that I wasn't the only one getting my workouts in.  My co-worker was determined to make a change to his routine so he could start feeling better next year.  However, when I shared with him that I completed my first workout on day 2 and asking him about his plans for the Cap10K next year, he was motivated to get started while on the trip.  He successfully completed 2 workout sessions and was extremely proud.  I was super proud too!

My next accountability group is getting started today and there is still time to join us!  We're going to get it ALL DONE during this busy holiday season.  My goal is to help you maintain control over your busy schedule while taking care of you!  We'll all learn and implement simple techniques for managing our busy lives so that we can truly enjoy this holiday season and get next year started right.  Leave a comment here or connect with me on social media and I'll let you know how to get started.  Let's get it #fALLDONE!

Movement Monday: Is Balance a Mission Impossible?

Welcome to Movement Monday!  This started as an email I sent weekly to my customers and clients designed to motivate continued action to achieve a desired goal throughout the week.  My mission is to provide the "want to" when it comes to reaching YOUR goal because the "how to" is different for every body and every goal.  When you are constantly seeking the truth, you will find exactly what you need.  Each email contains a subject, practical suggestions or encouragement surrounding the subject and powerful quotes that support the weekly theme.  After a big shift in my life, I am motivated to share my email with everyone!  My email subscribers will still receive an abridged version with a link to the full details here.

Many people I know don't make quality themselves.  I will also say that many adults do not even know who they are!  It's not a judgement.  It's an observation.  Although the two statements regarding quality solo time and knowing who you are aren't truly related, combined, they could be a significant indicator of they type of life you are living.

"The unexamined life is not worth living." -- Socrates

When interacting with others, I've observed that people who really take time to get to know

themselves make time for themselves and vice-versa.  They seem to be genuinely happier, have more confidence, friends and achieve more success!  The "go-getters" I'm talking about simply seem to get it all done and they appear to do it with more life and zeal than others around them.  At least that is the presumption to a person on the outside.  Who doesn't want to achieve more and still have fun?

In our busy society, it is a continual struggle to take care of business for your job or career, take care of family obligations and take care of yourself.  When your life is out of whack, you simply feel busy; overwhelmingly busy... annoyingly busy!  For someone who isn't getting it all done, It is believed that if they just had more time, or managed their time better, they would be able to live the life of their dreams too.  It is unfathomable how someone can seem to do so much is even possible.  It is disproportionately believed by people who feel that their life is out of whack, that if they had more time, they would get more exercise, eat better and simply take better care of themselves... then their life would be more balanced?!  At least this is the most common comment I get when friends examine and compare my active life with theirs.  The simple fact that they are making comparisons, lets me know that they are not truly living as they wish to live.  This is a choice.

"Life is like riding a bicycle.  To keep your balance, you must keep moving." -- Albert Einstein

So what is a balanced life and do you need more of it?

Generally speaking, an unbalanced life may lead to illness, emptiness, failed relationships, and depression.  On the other hand, a balanced life should produce well-being, confidence, a sense of fulfillment, and leisure.

As a working parent, I don't really believe in balance, at least not on a daily basis.  I make many choices each day about how and where I will spend my time based on the priorities I have set in my life.  Depending on the time of year, certain areas of my life require more attention than others and that means I must cut back in other areas or make different choices about the way I get accomplish the task.  This is balance to me; it's my ability to feel in control of the life I lead.

On the other hand, I believe that people that feel overwhelmingly busy or just out of balance react to their days.  They're always operating in an urgent mode; only accountable to that particular daily task while leaving those long-term goals and tasks on the back burner.  It is this avoidance of your dreams and purpose that cause negative feelings, lack of confidence and control.  It is the constant attention to "critical" tasks that keep you feeling drained and leave you with that feeling of overwhelm.

“The pen that writes your life story must be held in your own hand.” -- Irene C. Kassorla

So consider your life in these common areas to measure it's balance, or your sense of control over your life:

1. Physical Health - It's easy to let things like exercise and diet go by the wayside once things get busy, but that's the only body you're going to get and it needs to carry you until the end of the game. That's why it's critical to continue to keep your body strong and healthy enough to enable you to do the things that excite you.  Your goal is to be healthy enough that you won't have to say "no" to anything you want to do
2. Family - Many people claim to spend time with their family, but are you truly present when you spend time together?  Your goal is to make life-long memories and create amazing experiences with those you love and to do that you not only need to know how you tick, but how the members of your family tick.
3. Social - Having people around you that you like and trust is one of the best indicators of living a long life.  Do you take the time to build and cultivate quality relationships?
4. Financial - Good personal financial health gives you a feeling of control and a sense of well-being knowing that you have enough money to have options. If you're working too much, and you don't have the money you need, something is clearly missing in the equation.
5. Business/Career - A key indicator of "balance" in this area is how you feel day-to-day.  Are you excited to be making a difference and making progress-or do you dread the monotony?
6. Civic - How much time are you able to invest in the things you care about in your community? It should excite you when you give of yourself. If you haven't made enough time to give back to the community in which you live, you're missing out on a real emotional payback, because you are rewarded by the act of giving, especially through the giving of your time and talents.
7. Spiritual - This can mean many things to many people, but for me, as a Christian, I measure my relationship with God.  Do we have a close relationship?  Am I being obedient to his word?  Generally speaking, it is whatever fills your spiritual cup. This is how we renew ourselves. 

This is the second is a series of posts about getting it ALL DONE!  Fall is a great time to evaluate what you're doing right now to get it all done!  With kids back in school, most parents have more mission critical activities and responsibilities.  These are the kinds of activities and responsibilities that tend to cause us to feel overwhelm and will lead to burnout if left unchecked. Since I don't know anyone that wants to feel drained and exhausting for their holidays I'm focusing my next online fitness challenge opening October 31st and running through the first day of Winter.  I want you to find YOUR balance so you can learn to get it fALL DONE!

Movement Monday: How To Get It ALL Done

Welcome to Movement Monday!  This started as an email I sent weekly to my customers and clients designed to motivate continued action to achieve a desired goal throughout the week.  My mission is to provide the "want to" when it comes to reaching YOUR goal because the "how to" is different for every body and every goal.  When you are constantly seeking the truth, you will find exactly what you need.  Each email contains a subject, practical suggestions or encouragement surrounding the subject and powerful quotes that support the weekly theme.  After a big shift in my life, I am motivated to share my email with everyone!  My email subscribers will still receive an abridged version with a link to the full details here.

Busy.  Busy.  Busy!!!  "I'm just so busy!"  Who doesn't say this?  The days go fast.  The weeks go faster.  Our calendars are jam packed.  Every minute of the day is filled taking care of something.  All the while we feel overwhelmed and even though we're getting stuff done, we don't seem to accomplish what we want for our own life! 

Why?!

"It always seems impossible until it's done." -- Nelson Mandela

As a health and fitness coach, "busy" is the excuse I hear the most for people not caring for themselves.

• "I'm just too busy to go to the gym."
• "I'm too busy to cook meals."
• "I'm too busy to _______" [fill in the blank with anything that involves taking care of yourself]

Once again the question is WHY?!

"It is not enough to be busy... The question is: what are we busy about?" -- Henry David Thoreau

Yes we have our children's needs, our spouse's or significant other's needs, work responsibilities, but why do we choose to give to others before ourselves?  Why do we choose to place the activities that will actually allow us to do more for the people we care about on the the back burner?

Anyone that's taken my 5 Day Productivity Workshop knows that it's not about Time Management but Life Management.  It's your life.  You get just one life.  Why not manage your life to your liking?

So, how do you find the time to get it ALL DONE?  How do you find the time to do for you self, so you can be at your best for all that you want to do?  Just take a look at some of the most successful people.  How do successful people get it done?  Maybe considering successful people in general is not relate-able, so I will put myself out there for consideration.  I am a single mother, pre-silicon design verification technical team lead, health and fitness coach, PiYo and RPM instructor currently teaching 5 classes/week, crazy football mom who not only ensures my son has what he needs, but diligently works to support the team by running the social media accounts for the football boosters and most importantly takes the time to enjoy my family and friends who mean the most to me.  How do I get it all done to my liking and still get sleep?  I'll list a few:

1. Exercise - Exercise is more than just an activity to aide weight loss.  Increasing your heart rate increases blood flow to the brain.  This makes you more alert and focused to tackle your challenging tasks. Regularly completing physical activity also improves your confidence, giving you the determination to get the job done.  Additionally, routine movement gives you more energy and allows you to get better sleep which makes you less stressed and an overall happier person to be around.
2. Protect your focus - Multitasking is a myth.  You spend more time and energy trying to context switch on complicated tasks.  According to a study by Microsoft, it takes the brain 15 minutes to re-focus after losing your train of thought during your work.  You can get more done spending 15-50 focused minutes on a task than attempting to manage a couple things at the same time.  Our life is full or interruptions and distractions, so you have to be proactive to avoid distractions while completing tasks.  If this means silencing or turning off your phone, do it!
3. Set routines - We are creatures of habit.  Believe it or not, our brains are meant to operate on auto-pilot.  When you create regular routines, setting what your do when you wake up, go to sleep, prep your meals, pack your gym bag, grocery shop, etc., you can use your brain power for developing and creating things that make your life and the lives of the people around you better.

The Fall season is a great time to evaluate what you're doing right now to get it all done!  With kids back in school, most parents have more activities and responsibilities.  Many start to get overwhelmed with the continuous requests on their time due to the increased number of activities and commitments.  This can become a draining and exhausting downward spiral leading into the holidays and I don't know anyone who wants to spend the holiday season feeling defeated.

Getting it ALL DONE is the focus of my next online fitness challenge opening October 24th and running through the first day of Winter, just in time to get it fALL DONE!

Movement Monday: Do What Makes YOU Happy!

Welcome to Movement Monday!  This started as an email I sent weekly to my customers and clients designed to motivate continued action to achieve a desired goal throughout the week.  My mission is to provide the "want to" when it comes to reaching YOUR goal because the "how to" is different for every body and every goal.  When you are constantly seeking the truth, you will find exactly what you need.  Each email contains a subject, practical suggestions or encouragement surrounding the subject and powerful quotes that support the weekly theme.  After a big shift in my life, I am motivated to share my email with everyone!  My email subscribers will still receive an abridged version with a link to the full details here.

I'm sure we've all heard the saying by now, "You CAN NOT make everyone happy!"  Any attempt to try to please others, not only makes them unhappy, but most importantly, it makes you unhappy.

Even if you are very well aware of this fact, we have to remind ourselves from time to time.  Why are we so obsessed with pleasing others?  Believe me, I am not immune to these pathetic people pleasing pursuits.  Just check out my dilemma in a previous blog, permanently documented for all to see - Taking Extreme Measures.

Don't worry, I won't try to make you unhappy by lecturing you on why you shouldn't be a people-pleaser.  Instead, I want to share with you how my son learned this lesson for himself.

"You can't please everyone.  When you're too focused on living up to other people's standards, you aren't spending enough time raising your own.  Some people may whisper, complain and judge.  But for the most part, it's all in your head.  People care less about your actions than you think.  Why?  They have their own problems!" -- Kris Carr

This year has been more challenging than usual raising my son.  Single parent or not, I have a teenager!!!  His 16-year-old brain has allowed him to imagine he's an adult, but we all know the truth - the region of the brain which is responsible for instinctual reactions develops much earlier than the frontal cortex, the area of the brain that controls reasoning and helps us think before we act.

Although he is a well-behaved kid and I consider him fairly mature for his age, because he is focused and driven, he is still a teen and I was at my wits end with his behavior and attitude.  When he wanted to live with his father in Colorado, I was ready to let him; even though it broke my heart.

He did as much 'research' as he could to see what it would be like living out there.  He visited with his potential school, met some potential classmates and considered what types of activities he might have the opportunity to try so that he could see if it might really be a good fit for him.

As hard as it was, I supported his discoveries every step of the way.  Once he was accepted into his new school in Colorado it seemed that nothing was holding him back from choosing to live with his dad.  For my son, however, it seemed to make his decision harder as he started to pay attention and appreciate some of the comforts he had back in Texas.  I told him that as hard as it might be to live away from me, I couldn't help him make his decision.

"All I can do is follow my instincts, because I'll never please everyone." -- Emma Watson

Sure, as his custodial parent, I could certainly choose to not allow him to go and I got a lot of flack from a few of my friends who disagreed with my decision.  It's quite interesting how people will attempt to place their standards on your life as though they've walked in your shoes.  I knew however, what I could and could not live with.  I believed in the possibility of this move benefiting my son for his future as a productive member of society.

I too had to follow what I told my son.  "Don't be worried about who might be sad or mad about decisions you make for your life.  You're the one that has to look at yourself in the mirror every day.  You have to live with the choices you make, so make one you can live with."

It was interesting how my son was reminded of what I told him from a couple mentors when he was in Colorado and considering returning back home to Texas.  Especially considering how he felt at the time, they are ultimately what helped him to decide to come back home.

So, I want to focus on some simple signs that you are unhappy as these became evident to my son almost immediately and although he didn't truly understand, they are fairly classic symptoms that you are not aligned with your purpose.  Use these to check your "happiness meter," because leaving them unchecked can lead to depression

1. No longer enjoying what you love to do.  I was surprised when my son told me that he had to motivate himself to go to practices.  My son will work out from sun up to sun down to perfect his craft.  At home, I must encourage him to rest, reminding him that muscles need rest to rebuild.
2. Difficulty waking up in the morning.  I'm not talking about true exhaustion, where you've probably set your alarm way too early for the time you went to bed.  I'm talking about not having the desire to accomplish YOUR day after a reasonable portion of rest.  My son only recognized this when he made it back home to Texas and had to be up at 6 AM for practice.  He said he had no problems getting up, when it was completely opposite in Colorado.
   
3. You can't get in the groove.  My son complained of his struggles with getting things complete like he needed, but I personally felt this also when he was gone.  I had ZERO creative juices and absolutely no motivation to motivate.  This is a problem when you are used to providing motivation and support to people who are looking to make a change in their life.  It's hard to motivate others, when I could not motivate myself.
4. You feel out of place. My son was the new kid in a new environment, so it was definitely natural for him to feel out of place.  However, when you don't envision yourself ever fitting in, that becomes a problem.  If you don't see yourself thriving in an environment, you won't.  Your vision is the best predictor of your outcome.  If you can't create a positive vision of your future, you won't have a positive outcome.

 It is important to recognize when you're unhappy and analyze why.  As hard as this past year has been, I'm thankful my son had the experiences he had.  He has some invaluable tools that will help him become that productive member of society every parent hopes their child will become.  I look forward to seeing what his future holds, but I also appreciate every moment we get to share.  I will admit, we are both happier now that we both made decisions WE could live with!

If this post has helped you in any way, please share it with someone you care about so they too can start building the life of their dreams!