Posts tagged ‘goals’

February 10, 2014

Are you bikini ready?

Image

 

Now, being in a bikini may not be a goal of yours, but feeling comfortable in your own skin probably is. So, what are you doing to achieve these goals? I normally tell you to step away from the scale…it messes with your head, fluctuates daily, and can impede your progress if you focus solely on that. However, I have found a new scale that I am ADDICTED to and I have to share it with you. So, as you may remember from a previous blog, I have a FitBit, which I am also addicted to. It tracks my activity level as well as my sleep. Well on the app there is place to input your weight. So instead of adding it manually I now have a Withings Health Mate scale, which automatically syncs with my FitBit. It tells me my weight, my body fat percentage, my resting heart rate, and the quality of the air in the room it is in (they recommend you put your scale in your bedroom since air quality matters when getting quality sleep). The actual number on the scale is not what I care about..whether it says 142 or 146, I don’t care as I look good and feel good and know I trained hard. But I like the consistency of tracking the daily fluctuation as well as the body fat percentage and RHR. Put that in with my daily steps, activity level, and sleep and I feel like I am really getting to track my overall fitness and health to lead me to an optimal me. And, if I do just that, I am already on my way to that bikini body! To find out more about the Withings Health Mate , click the link below:

 

http://amzn.to/1giK5n5

 

October 9, 2013

I Need A Goal!

On a recent flight, I sat next to a guy on an apparent business trip. I surmise he will be working on “work stuff” during the flight only from mere assumption over his attire (suit and tie), laptop, and briefcase ensemble.  Perfect, since I needed to clear my mind, listen to my music, and rest a bit.

“Are you headed home?” Yes. “Me, too. I have a race tomorrow.” Oh?  Do you run? “Yes, I do. Do you?” Yep!

No music. No rest.

 Image

We chatted running history, various training perspectives, clubs in Dallas, paces, next-step goals. I recalled my last half and full marathon times—to the second, and so did he. A co-worker of his chimed in with various races he did, too. We talked NYC, Chicago, and Boston. He doesn’t need a pending goal, and is starting to just “run for fun,” but the conversation leads me directly toward goal setting.  

For all my fellow runners, check out these links and choose the destination for your next accomplishment.

www.marathonguide.com

www.active.com

 

For everyone else, print out this sheet, fill it out, and stick it on your bathroom mirror as a reminder.

Image

It’s important to dream, but once you write it down, it’s a goal. So, what will it be?

For me, I’ll book a 2014 race—I just need to select a destination, and I’m attacking Yoga. It’s time. As an avid runner, my legs, hips, and back need Yoga.  So does my mind and spirit!  –Lacey Pruett

ImageImageImage

 

 

July 22, 2013

Psychology of a Hot Mess, Part 1

011

Yep, that’s me alright. At least the “mess” part. Oh, the frustration my loved ones and innocent bystanders must deal with when I’m left to my own devices. If you happen upon me while I’m on the move (which is most of the time), I appear to be in control and with purpose. But let me linger for a while, and my true colors come trickling out. I’m a very free spirit who is organizationally challenged.

butterfly free spirit

This dysfunction extends from my time management skills to the clutter that surrounds me. If I try to impose a schedule or list on myself, an even deeper part of me rails wildly against it. I hate structure, but apparently I need it. Sometimes I manage to march to the beat of other people’s drums. Most of the time, however, my best intentions are left trailing behind me as I rush to the next thing, late and flustered again. And the sad part is that no matter how bright things seem to be, my guilt and self-recrimination are ever-present and heavy.

Budda time

Friends, that’s no way to live! Surely I’m not the only one who struggles with the mysteries and frustrations of time, clutter, and accomplishing goals. So, I’m doing things a little differently these days, and perhaps some of my discoveries will help you too!

A New Perception of Time

I recently found a great blog that stopped me in my tracks. The post described people as being either monochronic or polychronic in the way they perceive and manage time. A monochrone is someone who sees time as linear and absolute, is usually very punctual, is more task-oriented than relationship-oriented, and often focuses on only one thing at a time. Monochrones are the splendid folks you see actually getting things done (in an orderly fashion) who are banging their head against the wall as they wait for the polychrone to finish something . . . anything!

late girl

Is this you?

Then there’s the polychrone, someone for whom time is not linear but cyclical and fluid. These people tend to work on many things at once, are easily distracted, and are often late. On the flip side, polychrones are fabulous at handling change, switching gears, and cultivating strong relationships. Time means very different things to these two individuals, and as you can imagine, they often make each other crazy. If you are a polychrone trying to navigate in our monochronic world, there’s hope! Here are a few tips I can’t wait to try out:

1. Stop Thing #1 before beginning Thing #2: This seems like common sense, doesn’t it? But what blew my mind here was that the tardiness of polychronic people is not an inability to begin or arrive at Thing #2 but instead a difficulty with stopping Thing #1. (Stop and ponder that for a second.) While monochrones are adept at finishing a task or ending a social interaction in a timely manner, polychrones find endings uncomfortable and difficult. I always thought I was imagining this, but nope, it’s a real sensation.

SOLUTION: Rehearse your exit plan before arriving anywhere—what you will say to others when it’s time to leave or what time you need to pack up to leave before you absolutely must be gone.

 

2. Plan your schedule backward from appointments: This suggestion is also a new one for me. Polychronic people tend to think of time idealistically instead of realistically, imagining the best-case scenario instead of all the possible pitfalls.

SOLUTION: So, if you have a lunch date at 11:30, figure out going backward how long it will take you to get to the restaurant—if there’s traffic or a wreck. Then, how long will it take you to gather your belongings to get in the car? What about a trip to the restroom to touch up your lipstick? See what I’m getting at? Just a new way of thinking.

 

3. Set audible alarms or reminders to transition to the next task: This suggestion is a good one, though not foolproof. I’ve heard recommendations to set multiple reminders leading up to the time you absolutely, positively must jet, but if you are anything like me, I have so many reminders on my calendar dinging at me that they sometimes melt into white noise.

SOLUTION: Prioritize those noisy alarms and abide by them religiously. Also, if you have a trusted monochrone friend who you are meeting, you might ask him or her to (kindly) text or call you if you are even 2 minutes past time. To avoid possible lateness, you might even ask her to text you when she’s on her way to meet you (a built-in reminder!).

reality check

I’m feeling really excited about trying out these new ideas. I’m sure the people in my life are cautiously hopeful as well. And if you have any solutions that have helped you be an awesome time wizard, I’d love to hear them. In the meantime, good luck and I’ll be clearing out my home office—my husband is still stunned. 🙂 Catch you next week!

Brooke

July 16, 2013

Back in the day…

Meet 7th grade Danielle. Isn’t her hair awesome. I know you remember carrying around a small can of Rave hairspray in your backpack so you could respray your feather bangs and make sure they stayed high enough. And those eyebrows…wow…at least there were two. 

So, what is the point here. Well, you often hear of people wishing they could go back in time, or trying to relive their glory years, when for me, I feel like I am in the prime of my life RIGHT NOW! I would much rather move forward, then look back. 

I want you to live in the NOW! Learn from your mistakes and grow from them. What once was can never be again because life is constantly evolving and changing. I used to be a football player…well, okay , you aren’t any longer. Now you have to work out and watch what you eat. I just had a kid…no you didn’t, they are sixteen and driving and you can’t use that excuse anymore. 

Live for TODAY and TOMORROW because you can’t change YESTERDAY. You can look back on it, smile, and reminisce, but you can never relive it! Image

March 25, 2013

Quick and Dirty Workout

eat clean and train dirty

Happy Monday! It’s Brooke here. We all have our plans for eating clean, working out, living mindfully, and striving for a better life. Whether we commit to these ideals on January 1 or the first of every month (“Here we go again. I’m going to take better care of myself . . . NOW!”), leading a fit and happy life is something we strive for every day. Some days come together beautifully, and other days are just more challenging. I love hitting the gym after work, when my schedules and deadlines are behind me. My workouts are big stress relievers, mainly because I’m forced to be physically present, to get out of my crazy, busy mind, where I spend way too much of my time. Also, it’s hard to be anxious about much when Pit Bull is blaring through my ear buds J I go in every day with my plan written out, and all I have to do is GO! Even now, I can’t wait . . . tick, tock!

never enough time

Every now and then, LIFE comes along and shoves my best-laid plans aside, and I can’t make it to the gym. Here’s where having your mind right really kicks in. When your mind is aligned with your goals, you will not accept excuses from yourself or others that don’t support those goals. You are forced to be creative and find other ways to get your results.

no excuses

Only have 30 minutes? Then you have time for a HIIT-inspired workout right in the middle of your floor. If you have dumbbells, even better. If not, just skip those exercises. If you are really pressed for time, just run through the entire workout once. You still get to check “work out” off your list. Here’s one of my favorite routines in a pinch. Don’t forget a soft towel or mat and some water!

Quick and Dirty Workout

Warm Up

  • High knees (30 seconds)
  • Butt kicks (30 seconds)
  • Plyo prisoner jumping jacks (30 seconds)

Brief Stretch

  • Standing quad stretch
  • Standing toe touch (hamstring stretch)
  • Dynamic arms swings across the body (arms crossing)
  • Bicep stretch
  • Triceps stretch
  • Chest stretch (behind your back, clasp one wrist with the other hand, straighten your arms, then raise straight arms up while keeping back straight)

Upper Body (Go through the circuit from top to bottom, then repeat the circuit if you have time)

  • Push-ups (1 set: 20 reps–do as many standard push-ups as you can, then modify to knees if needed)
  • Dumbbell (DB) shoulder press (1st set: 12-15 reps; 2nd set: 8-10 reps)
  • DB front and lateral raise—compound movement (1st set: 10-12 reps; 2nd set: 8-10 reps)
  • DB bicep curls (1st set: 10-12 reps; 2nd set: 8-10 reps)
  • DB overhead triceps extension: (1st set: 10-12 reps; 2nd set: 8-10 reps)

Lower Body (Go through the circuit from top to bottom, then repeat the circuit if you have time)

  • Body-weight squats (25 reps, quick and deep)
  • Walking lunges (10 reps, alternating legs for 20 total)
  • DB plie squats (20 reps)—Bonus: while still in squat, do 15-20 calf raises
  • Jumping lunges (10 reps, alternating legs for 20 total)
  • DB calf raises in 3 directions (1st: toes turned out, 2nd: toes straight forward, 3rd: toes turned in—10 reps in each direction for 30 total)
  • Standing high kickback (15-20 reps on one leg, then switch)

 

Glute Blaster (If you have time, go through the circuit twice—but who wouldn’t make time for their rear? Not this girl!)

Kneeling on all fours on the towel or mat:

  • Straight leg lift (15 reps on one leg, then switch)
  • Donkey  kick (draw in knee to chest, then kick upward over back, keeping back and hips neutral—15 reps on one leg, then switch)
  • Diagonal leg lift (point left leg and toe to right floor, then “draw” diagonal line in the air across to top left–15 reps on one leg, then switch)
  • Fire hydrants (15 reps on one leg, then switch)

When I’m done, I stretch everything, especially my glutes, quads, and calves. They get the brunt of my work in my quest to be a fit and curvy girl. Each day is another chance for you to shine, so bring it!!

XO, Brooke

January 5, 2013

A Fresh Start With a Little Help From My Friends

pretty cham

Hello! It’s Brooke. So, the holidays are winding down and life is returning to its normal, non-sparkly self (sigh). Now what? New Year’s resolutions, perhaps? Hmmm—I’ll pass, thanks. Don’t get me wrong, I’m all for aspiring to be a better, more loving, dependable, and successful person. And not just at the start of the year, but every day! My problem with resolutions is following through with them. I love to dream up ideas and plan clever things, but implementing them is another thing entirely. I have many theories about my personal shortcomings, which include my difficulty with follow through, but I will spare you the bulk of this list. I tend to make my goals too general, without breaking them down into manageable steps. Also, I have a very hard time completing a goal that is not personally meaningful for me. So, my trick for dealing with myself is creating small, easily achievable action steps that either make me happy or bring me closer to something that is really important to me. As you can see, this annual plan of vaguely listing “things I’d like to do this next year” is not a helpful exercise for me. But in planning our NYE party, which turned out to fulfill a past resolution of ours to host more parties, I discovered a fun little game that did not go as planned but proved helpful all the same.

New Year’s Resolutions Lite

This party game, which I found on Real Simple.com (http://www.realsimple.com/holidays-entertaining/holidays/more-holidays/throw-easiest-new-years-eve-party-ever-10000001693331/index.html), is a variation on making New Year’s resolutions and look—small, easily identified and personal goals. Eureka! We printed the four “cards” out for everyone, and as people arrived, they finished each sentence on their cards anonymously. Then we shuffled the cards, and, had this game gone according to plan, we would have had one person read out each card and its answer, and we would have tried to guess whose answer it was, gaining thoughtful insight into everyone’s character. But lots of gaiety and alcohol ensued, and as midnight swiftly approached, we got distracted and forgot to read the cards. So, I’m going to share the NY resolutions of my dear friends with you now. Maybe they’ll provide you with some inspiration (or giggles). Enjoy!

Lisa, me, Sondra

My good friends Lisa and Sondra with me (center)

Card #1: The skill I want to learn this year is:

  • play banjo
  • sew
  • learn HTML coding and website design
  • how to make a tamale
  • play piano
  • how to make $1 million and not tell my girlfriends
  • statistics and accounting
  • rap
  • surviving in the wild
  • DJ-ing
  • distilling
  • French, Spanish, and yoga

Card #2: The good deed I want to do this year is:

  • serve others, do good, and do no harm (even to Sooner fans)
  • give homemade blankets to homeless people
  • none—I don’t do good deeds (!)
  • pick up someone who needs a ride
  • fill more needs as they present themselves
  • volunteer with a charitable organization
  • be more neighborly
  • talk with my mother more
  • eat veggies
  • share more of God’s blessings with others
  • charity work at an animal shelter
Ok, so the photographer had some champagne too! (me and Marzia)

Ok, so the photographer had some champagne too! (me and Marzia)

Card #3: The person I want to be more like this year is:

  • Jesus (x2)
  • King David
  • Lisa M.
  • Martha Beck
  • my grandpa
  • my friend Jessica, who knows how to not worry and to take one day at a time
  • the guy from the Dos Equis commercials
  • Brooke (thank you, sweet friend, whoever you are)
  • Thomas Paine
  • James Bond meets Walter White, but in a good way
  • Warren Buffett
  • John Wesley

Card #4: The bad habit I want to kick this year is:

  • picking eyebrows
  • tequila
  • slouching
  • drinking too much
  • road rage
  • staying up soooo late that I’m dead and tired the next day
  • waiting until next year to kick my bad habits
  • using the “F” word
  • messiness and lateness
  • procrastination
  • my messy room

Card #4 (write-in revision): The good habit I want to form this year is positivity and belief that I CAN!

What a great way to end! Isn’t that what resolutions are all about anyway, whether we make them officially at the beginning of the year or constantly, incessantly every day? Good luck to you in your dreams and aspirations in this new year, and may you find blessings and joy around every corner.

My sweet husband, John, and me

My sweet husband, John, and me

XO,

Brooke