How Not to Set New Years Resolutions

Happy New Year! Welcome to 2017! I was sitting around today thinking of what I wanted to write about as people are getting ready to set new goals for the year. I decided to talk about how not to set up your resolutions so you can set yourself on the right track towards what you truly want for the year ahead.

It’s easy to pick out resolutions that we see others choosing or that we think we SHOULD do but just like everything in life, there isn’t only one way to decide what you want to accomplish in your life this year.

So here we go, here’s what NOT to do when setting your resolutions for this year:

  1. Pick your goals based on something your friend is doing – just because it is their goal doesn’t mean it’s the right one for you. If you truly think it will keep you motivated to work together towards the same goal then go for it but make sure it’s something you really want to do first.
  2. Decide on a new huge goal that doesn’t fall under your top 3 priorities. If your goals don’t line up with what’s most important to you – you probably aren’t going to make the time to stick with them.
  3. Decide on a weight loss goal because you weighed xyz # in high school or college and you want to get back to that. It’s totally normal to mourn our previous bodies during the “prime” of our lives but why can’t this be a new prime of your life? Learn to appreciate your body and how it has changed over time and focus more on health, strength, and how you want to feel. Believe me, the same numerical amount of weight can look totally different on the same person just 5-10 years later.

If you are still having trouble deciding what resolutions you want to accomplish this year – take a few moments and write down 5 adjectives to describe how you want to feel in your daily life. That should drive those resolutions and give you a vision for your goals and year.

I will be doing a free 7-day goal setting workshop starting January 9th if you are looking to set goals that align with your priorities and figure out small daily action items that you can be doing to get there. The daily assignments for the group shouldn’t take more than 10 minutes of your day. Email me at laurenfriedmanfitness@gmail.com to reserve your spot.

 

For the Love of Trader Joe’s

Today I had to go into Raleigh to get recertified in First Aid and CPR. My husband is home this week with the kids so it worked out perfectly because I needed this certification so I can renew my ACE Group Fitness Instructor one before it runs out in a little over a month.

I have been wanting to go to Trader Joe’s here for so long but it’s an hour away from us and I always have my kids with me when I go into Raleigh so it’s not the best with wanting to browse and look at all the goodies as much as I want. Today I was in Raleigh kid-free so I decided after over two years of living in North Carolina that I would finally get in a grocery trip there.

Can I just say, why haven’t I done this sooner?

I used to shop at Trader Joe’s a long time ago when we lived in Virginia but I haven’t been there in years and definitely not since I got a better grip on my healthy eating habits. That place is the bomb dot com if you are trying to get healthier and have some fun and tasty options. I’m so excited for our dinners this week and to try and convince my picky toddler to try some healthier options of his favorites! Plus their cheese, chocolate and wine selection is amazing! I may have gone a little overboard on the chocolate as the cashier did note that I must be a chocoholic as she rung up my order today. Luckily she didn’t question my purchase of 5 bottles of wine (all under $7, whoop!) – but really, I haven’t been here in over two years so who knows when I will be back!

My grocery bill was about $85 which is way less than how much it would cost me normally at our local Harris Teeter (don’t worry I still love you  and your Express Lane, HT).

Now I feel ready to be on track this week after indulging a lot the past few weeks. But don’t worry, I still plan to enjoy that wine and chocolate ;).

The Me Project

The other day someone asked me for my blog link and I realized that I have been absolutely terrible about keeping up with this blog this past year. I had planned to make it my new baby but of course, I had a real new baby and just pushed it off to the side waiting for the perfect time to dive back in. I won’t say right now is perfect, but I think it’s time to get this thing up and running.

A few months ago my friend Jenn told me that she had heard about this great book called The Me Project by Kathi Lipp and that she was going to do a virtual book club for it. I hopped in and like many other projects that I plan to take on… the book sat there and I couldn’t get my act together to participate in the group. I was reading the book just at a much slower pace but recently I decided to really try and tackle it three to four times each week so I could actually get the projects done!

I have made it through about 6 projects out of 21 in the book and I can honestly say that every single one has resonated with me. In fact, Project #6 was about excuses holding us back from goals we set so here I sit writing this blog entry after about 10-11 months of no entries…. Ooops!

I love this one paragraph from this chapter which says, “When we are looking to live the life God designed for us, we often wait for ‘the big gift’ from God to make it all possible. Before you start even thinking about opening that small business you’ve always dreamed of, maybe you are waiting for the money to buy the equipment you need, the time to go to school full-time, or for your kids to get older. You don’t know when the time is going to be right, but you know that isn’t right now.”

That is me in a nutshell right now. Don’t get me wrong, I have seen great success this year in my business and in helping others but I have also shoved many other things off chalking it up to the “season” of life I was in with two small kids. I have always wanted to get myself together and write a blog but I pushed it off to the side so this is me taking back my project and getting back on track.

A little bit more about the book. Basically, The Me Project, starts out with you setting intentions of things you would like to see in your life. Then it teaches you to celebrate the small miracles and victories that lead you there so you can truly enjoy the process and journey versus just getting frustrated and impatient for results. Then there are 21 projects that are about shifting your mindset and helping you to take action towards your goals. The book has an area to track everything but I have preferred to write it all down in my own little notebook to keep track.

I highly recommend checking out the book if you haven’t already. In fact, I have committed (and will follow through) to co-hosting a book club on it starting mid-January. If you are interested in hopping in, we would love to have you join just email me at laurenfriedmanfitness@gmail.com to be added! There’s even her book The Husband Project which I’m thinking of tackling next!

Cheers to many more blog entries to come!

 

 

Fruit and Granola breakfast

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Fruit and Granola topped with Homemade Blueberry Syrup

*Take a dish or bowl of your choosing and add

2/3 cup pineapple
1/2 cup blackberries
1/3 cup strawberries
Granola (homemade or of your choosing with minimal added sugar)
2 Tbsp Homemade Blueberry Syrup (see below)

Homemade Blueberry Syrup

1/2 cup frozen blueberries
1/2 cup water
1/2 cup sugar

Stir water, sugar, and blueberries together in a saucepan and bring to a boil. Reduce heat to medium-low and simmer until the berries begin to pop and the syrup thickens, about 10 minutes.

Enjoy!

Your Struggle Today

I did not have an easy time as a new mom after having my son. He was born via emergency c-section after a labor and delivery that left me feeling very traumatized. Not only did I have a tough time recovering physically but I mourned my birth experience. I adored my son and was happy he was here and healthy but I felt like my body had failed me and being the control freak that I am, I needed a way to get a sense of control back in my life. I also, like many new moms, was exhausted and while I wanted to get back in shape – I didn’t have energy and felt unmotivated to do anything about it (plus it took a long time to heal enough to feel okay working out).
 
About 6 months after my son was born I decided I needed to do something drastic to get out of my funk. I had an amazing mommy friend who had completed her first half marathon. She had also previously had a c-section and I saw how strong and confident she grew throughout her training and it inspired me even though a) I was a terrible runner and b) I had a permanent hip injury that made me a superior slow poke at running.
 
I decided that night that I would go to the gym and if I could survive running 1 mile without stopping then I would sign up that night for a half marathon and make the investment. The mile was painful and I was severely struggling to breathe by the end but that night I went home and signed up for a race and made the investment. I knew if I put that money down I would be making that commitment to myself and wouldn’t back out of it.
Training began a few months later and I knew I would need to be fueling my body better to make it through the runs so I began eating clean. Because I had the hip injury I could not run every day so I found a training program that had me running 3-4 times a week with cross training in between. I needed a program that would help me with cross training and that is where PiYo came in to my life and coaching as well. I also loved drinking Shakeology because it was convenient and kept me energized to run after my newly mobile 10 month old.
I sit here over two years later after having my son and now am back at dealing with newborn life with my daughter. It’s crazy to look back and see that I was able to complete that half marathon, gained a new love and appreciation for health and fitness, became a group fitness instructor and eventually had a healthy pregnancy and much better delivery and postpartum recovery. I am still exhausted right now and not necessarily feeling motivated to run a half marathon anytime soon but I feel so much more positive and supported this time around and in control of my life. Taking care of two littles is HARD WORK but my journey, coaching, and working alongside so many positive coaches and challengers has shown me that I can conquer anything with the right mindset and support system.
Know that your struggle today will turn into your strength tomorrow and I’m happy to lend any encouragement and be your rock along the way.

Shakeology Energy Bites

My favorite grab-n-go snack to prep on the weekend is Shakeology Energy Bites. These are so easy to make and taste amazing! Plus they really do give you a boost on the go. I keep them in one section of my fridge and will grab a container of 2-3 and throw it in my purse before I leave for the day and it helps me from eating unnecessary junk while I’m out and about. Now for the recipe:

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Shakeology Energy Bites:
1 c. Peanut Butter
1/3 c. honey
1 c. oats
1 packet of Chocolate Shakeology
2 tbsp Flaxseeds
2 tbsp coconut flakes (optional)

Mix in electric mixer. Form into 1 inch balls and put on wax paper on a cookie sheet or in a dish. Freeze for 20 minutes. Remove and put into grab-n-go containers and store in fridge. Enjoy!