Goal Setting: Set Your Sights on SUCCESS

How do you set goals for yourself?

I was flying home from Anaheim last week and thinking about my goals for the coming year. There are things I want to accomplish in several areas, including career, family and health. 

There are recognized strategies for how to set goals, most notably the SMART method - ensuring your goals are Specific, Measurable, Attainable, Realistic and Timely. 

But something kept running through my head - SEE, SET, SAY. 

While the SMART goal setting process is probably the best one out there, it actually misses out on two of the most important things that have made a difference to me achieving my goals. From weight loss to career success, these two things have been absolutely key: SEE and SAY. 

SEE - I have always visualized my goals. Not in a meditative way or anything, but I do picture what that goal will look and feel like once achieved. I can picture it so clearly that I have no doubt that it will happen. You might do this with a vision board or just in your own mind, but SEE your goals as you set them. 

The SET is pretty self-explanatory, given that you need to SET the goals - but make sure they are SPECIFIC and have a time frame. For example, I want to run the Wine & Dine Half Marathon on November 7, 2015 in a time of 2:20 or less. 

SAY - This may be one of the things that most contributed to my weight loss success, and it started with this very blog. Creating this blog made my weight loss journey "official," public, and it gave me the added accountability I needed. I'm not saying everyone needs to start a blog or a Facebook page to achieve their goals, but don't be afraid to TALK about them, to TELL people what you are working towards. 

Whatever your goals, make them REAL for yourself. Set your specific goals and share what you're doing. SEE. SET. SAY. 

What are your goals for 2015?

Finding Victory at the Spa

I am off work this week and following Sunday's half marathon and my first few workouts on the 21 Day Fix, I booked myself in for a massage to ease my tired muscles. 

I chose a lovely local spa so I could take advantage of the fluffy robes, the eucalyptus steam, the fireside chaise lounge and the view. 

As I was lying there during the massage it occurred to me that I wasn't having trouble keeping my hands on the table. That might sound strange, but before I started my weight loss journey I would always need to tuck my hands under my thighs to ensure they didn't slip off. My hips were wide enough that there wasn't room for my hands to lie alongside them.  

My hands were now lying comfortably beside my body with room to spare.

As I got up to put my robe back on I had another realization. I could wrap the robe around my body easily. I didn't have to worry about accidentally exposing myself because the robe wasn't quite big enough.

It's been over four years since I reached my goal, but these "non-scale victories" come up every now and then. Being on a plane and not having my hips touch both arm rests or buckling up without hesitation, grabbing a size medium and not worrying whether it will fit...these moments are more important and more rewarding that any number on a scale.

I love that even four years later these successes still feel like the first time. It's a constant motivation to keep going, to keep making mindful choices every day.

And if I have to book myself into the spa on a regular basis to keep the victories coming, so be it. I'll make that sacrifice.

What kind of non-scale victories have you celebrated?

Race Recap: runDisney Star Wars Half Marathon

I got home yesterday from an awesome weekend in Anaheim with Mr. Awesome. Yes, we went to the Land of the Mouse without our children. We didn't actually GO to Disneyland apart from the 40-ish minutes we were running through the parks, so they weren't really missing out.

This was the first half of our 2015 Coast to Coast Challenge. The runDisney group have this challenge whereby you run a race in each of the resorts - Disneyland or Disney World - in the same calendar year and you get an extra medal. We will be heading to Orlando in November for the Wine & Dine Half Marathon to complete this challenge. The day AFTER that race just happens to be my 40th birthday so it seemed an appropriate way to celebrate. And yes, the kids are coming on that trip. See? We don't completely neglect them!

So back to the race we just ran. My training for this one was terrible. Utter crap. From the Scotiabank half last June to now, the furthest I had run was 10K and only a handful of times. The rest of the runs I did were no more that 4 miles, with one exception of a 10 mile run the weekend before this race to just make sure I wouldn't pass out mid-course. And these were a maximum of three times a week. I DON'T like running at night because my night vision is basically non-existent, so I was fairly limited to my options.

So, like I said, utter crap. But here we were, packing to head to Disneyland for a half marathon.

The theme, thanks to Disney for acquiring the Star Wars brand, was Star Wars. "Let the Wookie win" and "May the course the with you" were common catch phrases.

The last time we did a runDisney event was our first ever half marathon, the Tinker Bell in 2013. This one was every bit as well organized and polished. They really do put on a phenomenal event.

Aside from the great support staff, the characters along the course for photo opps, the emcees, the music, the organization...one of the best parts of a runDisney race is the Health & Fitness Expo in the days leading up. It is the best race expo I've ever attended - the best exhibitors, best speakers, best free samples. My favourite, Sparkly Soul, was there but I resisted their charms given I already own seven of these fantastic headbands!

I picked up some KT Tape to try and alleviate some strain on my knee, a SpiBelt to carry my Gu gels and the final piece for my costume. KT Tape normally retails for $20 per roll but their show price was 2 for $30 so OF COURSE I got two rolls. Love show specials!

Last time I was completely jealous of all the fun costumes and had not gone prepared so I made sure I was ready this time around. I picked R2D2 with a tank top I bought from Amazon and a Sparkle Athletic skirt (which is awesome, by the way). I topped it off once we got to Disney with the purchase of the R2D2 Mickey ears.

I felt appropriately attired and completely adorable.

This picture was a test run the night before as the 3:30am wake-up time did not leave me confident in my ability to get everything together!

The Main Event

The race started at 5:30am and we arrived in plenty of time. All was good and we started off with a good pace, right where I was hoping at about 10:30min/mile. We kept that pace, even with the "tens and ones" walking a minute every ten, for the first 8 miles or so. Mr. Awesome runs a lot faster than I do normally, but he was committed to running the race for fun instead of time and he stuck with me the whole time. He may have been the most chipper guy on the course and while it was completely endearing and fun, I did also want to punch him a little as the going got tough.

Especially when he started skipping.

I started to fade a bit around mile 9 and by mile 11 I was in some trouble. The backs of my legs were in quite a bit of pain, I was tired and pushing the whole way. I never suggested that we walk the remaining miles, even though I was desperately considering it. I started to feel a swell of emotion and as I tried to swallow the near-tears, my throat got tight. Well, THAT isn't conducive to getting in all the air I was needing so I started to panic when I couldn't breathe properly. I took a minute and bent over to stretch my hamstrings and get my breath. That gave me the relief I needed and we kept going, at a slightly slower pace.

The last two miles are a bit of a blur, but suffice to say that finish line couldn't come quick enough. Mr. Awesome tried to hold my hand as we got close but I freaked out that in the moment I was going to trip over my own feet if I didn't keep doing EXACTLY what I was doing. When the finish line finally came into view I rallied a little and we crossed it holding hands and smiling. We claimed our awesome medals and I hobbled to the main area to do some much-needed stretching.

Official time - 2:26:24. Twelve minutes faster than my first half marathon time, and third best time overall. Pretty pleased with this, given the difficulty I had!

Yay for bling!

The hotel shuttles were trapped as Harbor Blvd was blocked for the slower runners and walkers still completing the course. We decided to walk the 30 minutes back to our timeshare, which was probably the best thing we could have done for our legs. 

Monet and me

After a quick hot tub and clean up, we headed to The Original Pancake House for refuelling. The best part about this was that we met up with Monet, one of the coaches on my Beachbody team, who until Sunday I had only known online. It was so awesome to finally meet in person, and the perfect way to celebrate the race. That and ALL THE FOOD. My favourite meal after a race is pancakes with eggs and bacon and that is EXACTLY what we ate. It was SOOOOO good. 

Aliso Beach, California

After brunch Mr. Awesome and I headed south to the beach, as you do when you're in California! We ended up at Aliso Beach and although it was a little cooler than I would have liked, we sat and enjoyed the sea air and just relaxed for a while. It was a wonderful way to spend our last day.

More Non-Race Fun!

Linzie, Dani and me at the #RebelTweetUp

Another great part of our weekend was a social media meet up arranged by Dani from Weight Off My Shoulders and Linzie from Sharp Endurance. I have followed Dani for several years and she is a huge source of inspiration. She is a Weight Watchers leader and I've always felt a kinship with her so it was amazing to finally meet her "IRL." Plus they were giving away prizes and I won a pair of Pro Compression calf sleeves! WOOT!

The #RebelTweetUp

All in all, a fantastic weekend. I am proud of completing my sixth half marathon and despite the struggles I am excited to register for the Wine & Dine! Now to start planning that costume...something that can use my gunmetal grey Sparkle skirt. Perhaps this?

Finding My WHY

Why do I do what I do? Why did I start my weight loss journey? Why do I make a conscious choice every day to maintain and get healthier? Why did I become a Beachbody coach? 

I've been thinking a lot lately about my WHY. 

Why did I lose the weight and why do I work every day to maintain? SO many reasons. 

MY KIDS

I wanted to have the energy to play with my kids. I wanted to set a good example. I wanted them to know that exercise was important and how to eat a healthy, balanced diet. I wanted to be a happier mom. 

MY DAUGHTER

I wanted my daughter to grow up with a positive body image, and the best way I could do that was to HAVE a positive body image myself. (I want this for both my kids of course, but it always seems to be a bigger deal for girls.) I didn't grow up with a positive body image and it got worse as I got older. To this day I don't love every little thing about my body but I know what that body is capable of, I am proud of it, I understand how to dress for my shape, and I FEEL GOOD about myself. I make sure to NEVER criticize my body or appearance in front of my kids, if ever. I don't use words like "fat," and try and teach my kids that people come in all shapes and sizes but HEALTH is the most important thing. 

ME

I wanted to like myself. I wanted to be proud of myself. I wanted to prove to myself that could do it. I wanted to be healthier. I wanted to feel attractive for my husband. I wanted to walk into any clothing store and be able to try something on. For years the only thing I could even consider at Lululemon was a woollen hat. 

Why did I become a Beachbody coach?

HELPING OTHERS

I have a busy life. I have a full time job that pays well and is very fulfilling. So WHY did I add another "job" to an already full schedule? Because Beachbody coaching isn't a job for me, it's a passion. I love to inspire people, motivate them and help them succeed. I have been a cheerleader for peoples' weight loss journeys for years "pre-Beachbody" and this is just a more active version of the same support. And now I have tools that I believe in, to offer people help in their journey. 

MOTIVATION

I NEED to stay active and be accountable to myself for my own weight maintenance and health, and being a coach guarantees I can't falter. I am there supporting my clients and my coaches, and I need to stay consistent for THEM as well as for myself. 

MY FAMILY

While I make a good salary we are still facing a mortgage, car payments, kids' activities, and all the other expenses that come with a family of four. A year ago our little man was finally diagnosed with ADHD and DCD - Developmental Coordination Disorder. This probably sounds worse than it is, but he has a complex mix of somewhat mild issues that when combined are bringing him some pretty significant challenges in school and socially. He has been in occupational therapy for a year and it isn't covered by my benefits program. It is NOT cheap, but it is completely worth it. 

I want my business to grow to the point that these OT costs aren't an issue, that we can travel as a family without financial concern, we can afford the larger vehicle we need - and Beachbody has the potential to make these things possible. 

I found my why. 

Ultimately, my family is my WHY. I want to be there for them, to be better for them, and to teach my kids to lead healthy, fulfilling lives. They are my life, my heart, my reason for doing what I do. 

They are my WHY. 

Superfoods, Adaptogens and Phytonutrients...OH MY!

I drink Shakeology every morning and it has made a huge difference to my life. I have more energy, I feel fuller longer, I snack less. I even lost 5lbs in the first three weeks after I started drinking it, and it was the ONLY thing I'd changed in my lifestyle.

BUT. Although I knew all the buzz words and the basic premise for what Shakeology was made from, I never really understood what any of it meant.

Here's what it says on the Shakeology website for what's in the recipe:

• More than 70 super-nutritious ingredients.
• Proteins, Vitamins, and Minerals – to help reduce hunger and food cravings.
• Antioxidants and Phytonutrients – to help detoxify and protect the body against free radical damage.
• Adaptogen Herbs – to help increase energy and combat stress.
• Prebiotics, Probiotics, Fiber, and Digestive Enzymes – to aid digestion and promote regularity.

Super-nutritious ingredients is pretty clear. Protein, I understand. Vitamins and minerals, I get.

Superfoods. Phytonutrients. Adaptogens. These I wasn't really clear on.

Superfoods

While not a scientific word and more widely considered a marketing term, the Oxford Dictionary definition states a superfood is “a nutrient-rich food considered to be especially beneficial for health and well-being." Also referred to as "dense," these foods are basically packed with nutrients.

Phytonutrients

Plant foods contain thousands of natural chemicals. These chemicals are called phytonutrients or phytochemicals. ("Phyto" means plant.)

From www.whfoods.org:

Phytonutrients (also referred to as phytochemicals) are compounds found in plants. They serve various functions in plants, helping to protect the plant's vitality. For example, some phytonutrients protect the plant from UV radiation while others protect it from insect attack.

Not only do phytonutrients award benefit to the plants but they also provide benefits to those who enjoy plant food. That's because they have health-promoting properties including antioxidant, anti-inflammatory, and liver-health-promoting activities.

Adaptogens

Definition of ADAPTOGEN (from http://www.merriam-webster.com/)

adap·to·gen noun \ə-ˈdap-tə-jən\
: a nontoxic substance and especially a plant extract that is held to increase the body's ability to resist the damaging effects of stress and promote or restore normal physiological functioning.

Adaptogens have been used in Chinese and Ayurvedic medicine for hundreds of years. They’re called adaptogens because of their ability to “adapt” their function according to the body’s specific needs.
Adaptogens have highly concentrated nutrients that can help your body cope with stress, provide energy, and maintain a strong immune system.


Basically, Shakeology is FULL of amazing nutrients and good-for-you ingredients. Really, as long as there isn't any CRAP in there, I will go by how drinking Shakeology makes me FEEL, which is AWESOME!

Here is a video on the clinical study recently conducted on Shakeology:

Interested in trying Shakeology? Send me an email! 

Subtle Changes, Big Meaning

I made some very subtle changes to the header of this page. Does anyone even see it? It probably will go unnoticed to 100% of my readers but I want to share what the changes were and why I made them.

Here is the original:

Do you see it? Apart from the obvious font change, I made some edits to the language and to the road sign.

About a year ago my mum pointed our that the original language - "while trying to get healthy" - was no longer fully accurate. Since going through my weight loss and health transformation, I am pretty healthy. No "trying to get" about it. It's a daily decision and an ongoing journey, but I do live a healthful life in general.

I also didn't love the "But which way to sanity?!" anymore. It was SO appropriate when our kids were smaller, and for anyone that has read my earlier potty training rants you will know I did teeter on the brink for some time there. I'd like to think I am back to the world of sane people on MOST days, not completely lost as originally implied.

And on the topic of lost...I changed the road sign. I KNOW where I'm going, I just don't always know which way the road will turn, but the destination is clear. I love this image that's been floating around the internet for year, and is so very true:

The road to success is NOT a straight line. So while I know where I am ultimately headed, I anticipate some dips and turns along the way.

So like I said - minor changes, MAJOR meaning.