Posts Tagged With: #Goals

An Old Journal

Recently, as I was packing up boxes of books for my upcoming move, I found several of my old handwritten journals.  My teenage son was fascinated to see so many books in my handwriting.  So, just for fun, I picked a random page to read … the picture below is where I landed.   At this time of this entry, I was very overweight and working as a Training Director in Richmond, VA.  ~ in the midst of hiring new staff. Meanwhile; I often wrote about wanting to lose weight and changing my habits or how I simply MUST exercise.  I would get motivated, but it was fleeting.  I would start and stop, over and over again.  I often became paralyzed by analysis paralysis in my overly eager desire to plan every detail, to ‘get ready’ to make a change.   Yet change never happened, and if it did, it did not last.  Simply put, I failed dozens of ways before I ever achieved success in weight loss.

So what changed?  My mindset.  My focus.  Instead of trying to change my whole life on the proverbial ‘Monday’ that never comes, I focused on just changing one bad habit, just one thing.  Once I replaced a bad habit with a better habit, I moved on to the next challenge.  The very first thing I did was give up Mt. Dew because I was drinking it like water and I knew it was terrible for my body.   I didn’t worry about my nutrition or my exercise routine, counting calories or any of that, I just focused on giving up Mt. Dew and drinking water.

I often tell people I lost 175 pounds 5 pounds at a time.  Seriously, I only focused on five pound goals.  Now I am in maintenance mode and have been for over five years.  Are my habits perfect?  Of course not.  Do I have room for improvement?  Always.  Do I have saggy skin and stretch marks in places?  I’d be lying if I said I didn’t.   To God be the glory for this marvelous mess of a temple that I enjoy.

Now while I’ve been a bit stressed and in transition, preparing for the move and selling my home, shifting my career, etc. ~ I think it is important to recognize when the good Lord sends us love notes of light.  Even when those notes are in your very own handwriting.

As always, make champion choices,
The Healthy Habit Lady



Categories: Books, Christianity, Fitness | Tags: , , , , , , , , , | 1 Comment

Core Values

What are your core values? Do you even know? Pick FIVE things that are super duper important to you. It doesn’t matter what they are – there is no right or wrong answer. Some people list things like God, Family, Financial Security, Education, Civil Rights, The Environment, Animal Welfare, Holistic Living, Status, Politics, Power … those are just examples … it can be anything that is intrinsically important to your every day life here on Earth. Be brutally honest about this. If you do not know what your top 5 core values are, pick at least 3 … but five is the goal.  Think about it, pray about it if you’re inclined to do so, but don’t take too long.  Usually the first things that pops into the brilliant head of yours are pretty close to the answers you seek.

NOW … once you figure out what these ever elusive core values actually are … align your daily activities with them. Align your finances with them.  Align your attention and your effort to line up with those established core values. If you are not spending your time, energy and money on the things that are important to you at your core, then you are spinning your wheels and wasting your time. I’m not asking that you necessarily share these with me, unless you just want to for accountability.  However, I do highly encourage you to share them with SOMEONE, especially your spouse or life partner, if you have one. Heck, maybe they need to do this too.

Being in balance is an awesome thing, beautiful in fact.  Yet knowledge is key.  You cannot balance your to-do list and core values if you have no clue what they even are in the first place.


As always, make champion choices,
The Healthy Habit Lady



Categories: Fitness, Motivational | Tags: , , , , | 2 Comments

I Didn’t Puke and I Wasn’t Last

Everyone has a different marker of success.  I had to run a mile and a half today, for a class I’m taking in college, and I am not a runner, not in the least.  Your marker of success might have been to run the thing in 10 minutes.  Someone else’s might have been to simply finish.  My two goals were to avoid puking and not be last.  So in that respect, I succeeded. 

The class I’m taking is part of my personal trainer certification track and it is called ‘Group Fitness Instruction’. We just started this week so we are establishing baselines!  We are doing things like taking measurements, tracking weight, establishing body fat percentages and testing fitness ability in different areas. Today we ran a mile and a half while wearing heart monitors so that we could calculate VO2 MAX.  

If you don’t know what I’m talking about, Google it, it’s interesting 🙂  Basically, our muscles, get more efficient at using oxygen when we do regular aerobic exercise. This is because of an increase in the activity and number of enzymes that move oxygen into the muscle. A way to measure this is known as “VO2 Max.” During exercise, VO2 Max is the point at which the body can no longer increase the amount of oxygen it uses despite the intensity of the exercise increasing. The more you exercise, the higher your VO2 Max point becomes, making your muscles that much more efficient.  So between the distance we ran, and the heart rate recorded on the monitors, we are able to calculate this vital piece of information.

Now, here’s the thing. Do you all know that I have never been a runner? I was terrible at running even in high school – hated the track thing. Doctors have told me for years that I should not run due to my jacked up knee. Well guess what. I went to the Dr. yesterday for my monthly check-up. I told him about my classes and goal for PT cert. He is very happy with me, says I’m perfectly healthy, and there is NO reason why I cannot run. Aww man. He gave me a green light to run, and then told me it would actually be very good for me with my genetic mutation to help prevent potential heart disease.  You know what else? He told me that running on a regular basis would ALSO help with my loose skin from all of this weight loss. Wow. I’ve never in my life had a dr. tell me to run. Now I’m scared … aaaack. But alas I have two 5k’s that I have paid for coming up soon, and this class teacher seems dead set and determined to get me running.   I’m always telling people to get out of their comfort zone.  Well I certainly got out of mine today.  

Here are a few musings from this running thing today:

(1) I need a better bra.
(2) I will need to tape my knee or wear some kind of brace, because it does indeed still hurt when running.
(3) I hate hills.
(4) I hate heat. (Even though it was morning – it was hot and the sun was bright)
(5) While I am not really competitive by nature, I was determined not to be last.

Now here are some things I love about these classes and this community college I attend:

(1) The students in these classes are quite diverse.  We have all kinds of folks of different ages, shapes and sizes and abilities. We have retired vets, young hard bodies and even a deaf girl who has an interpreter. 
(2) The professors are amazing, and my first instructor is actually a former student of my second instructor. Her husband also teaches several exercise classes.  
(3) From best I can tell, there is no judging or condescending looks.  Everybody cheers everybody else.
(4) The campus is very beautiful with fabulous landscaping, walking trails, picturesque sitting areas and nice facilities.
(5) The gym has a great locker room, shower and even an awesome water fountain with filtered water specifically to fill up water bottles.  This was especially appreciated as I was walking back inside from the run.


Best. Water. Fountain. Ever.

As always, make champion choices,
The Healthy Habit Lady 


Categories: College, Fitness | Tags: , , , | 2 Comments

The Ending of an Era…

*Sniff* *Sniff* … today is the last day I will ever be in my early 40’s!  Yes, tomorrow I turn forty and a half.  As in 45 ya know.  I figure once you’re 45 you can no longer say you’re in your early 40’s, you are pretty much in the ding dang middle of this decade now.

I actually do not really care a whole lot about age.  It’s just a number.  I did not have a meltdown when I turned 30.  I did not have a mid-life crisis and buy a hot red convertible when I celebrated 40 {mainly because I had just given birth a bit over a year earlier and needed to haul four kids around}.  

Forty-five definitely has me feeling a little out of sorts though.  Not because I fear growing old or worry about wrinkles.  Rather, for a very different reason.  You see, my mother died when she was only 45 years old.  I was 17 at the time.  Now here I am about to turn that very same number, and I too have a 17 year old daughter (and 3 sons).  It’s just weird to think about for some reason.  I knew my mom died young and that it was WAY too young, indeed.  But, gosh … now that I am here at this same age … good grief, the perception is different.  It IS young, definitely too young to be done.  I cannot even begin to imagine how my father felt, at this age, to lose his mate and have to start over so-to-speak.  Suddenly a single parent.  Of course I always knew it was devastating.  It’s just hitting me odd now.  Why am I wigging out about this, lol.  Yes, that is a rhetorical question.

So guess what, I’m not done.  I’m not even close to being done.  I’m just getting started.  I’m smaller than I was in high school. I’m healthy.  I’m happily married, enjoying this season of motherhood … and even taking on college classes next week.  Why?  Because I can.  Why not?  

Tomorrow is not guaranteed.  So I make a point to live my life with intention, with purpose.  I know you cannot be brilliantly alive within every single detail of every single day.  Sometimes there is adventure, and sometimes there is disgusting laundry from two boys who spent a week at camp.  Sometimes there are road trips and water parks and smelling the flowers … and sometimes there is a stinky trashcan determined to make you feel incompetent.  Yet even in the mundane boring moments, frustrating fits of chaos, sweaty breaths of stress or failed attempts at Eggs Benedict … we can remain true to our character. We can remember our moral compass.  We can keep our attitude in check.  We can awake each day with gratitude and fall asleep counting our blessings.  


            Mom, Dad and Me

As always, make champion choices,
The Healthy Habit Lady

Categories: Family | Tags: , , , | 2 Comments

168 Hours

BridgePathSkinnyWhat Kind of Path Are You On?

Did You Know…There are 168 hours in a week?
Do you know yet how will you use those hours this week?
What kind of path are you on? Is it the right path?

What’s important in your life? Do the hours you spend match up with the core values you hold dear?  If I asked you to list your top five core values, what would you say?

Let’s start with at least three.  Can you name your top three core values?  Meaning, what is vitally important to you and your life?  Is it your Faith?  Your Family? Security? Finances? Education?  Fame? Animal welfare? Travel? Politics?  It doesn’t matter what they are, because they are yours … and nobody is judging … but you should definitely know what you value most, and what you want your legacy to be about when this run at life is over.  How do you want to have spent your time? What do you want your family to remember about you? What do you want people to say about you or your character once you’re gone?

So go ahead, define your core values.  Take your time.  I’ll wait.

Whew, glad you’re done.  Now that you have this figured out, the next thing you must do is figure out if your time, activity, energy, money and effort match up with your core values.  Your daily activities should be in tune with your top five (or three).

Now obviously we all have things to do just to sustain life … you know, laundry and bathing and eating, etc.   However; you know what I mean.  If you’re spending 85 hours a week trying to build a career you hate, something is wrong.   Come up with a plan to change your circumstances.  Nothing changes if nothing changes.

What kind of path are you walking right now?  Do you like the path, where is it heading? Do you need a new path?  Maybe a new mountain?

So do tell, have you decided how you will spend this week’s 168 hours?

As always, make champion choices,
The Healthy Habit Lady



Categories: Motivational | Tags: , , , | 3 Comments

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