Sugar….so addicting
SMART intentions
“If you don’t know where you are going, you might wind up someplace else.” Yogi Berra
I was reading Becky’s blog with a post from 6 months ago and realized that we pretty much all do the same thing. We do great when we are following the program and then for some reason old habits sneak back in. My realization today was that just like a business plan, a budget or anything else in life that you are working towards need specific guidelines and intentions. My journey to wellness, in order to be part of my life needs to have a blueprint and even though I am beginning again with a more regimented schedule. I know that when it becomes routine is when things start to slip. So even if I put a time driven intention to a more regimented schedule, once that timeframe is up, the intention will need to be in place to “check-in” with myself in a different timeframe that is set forth, because waiting 6 months, or a year is just too long and by then, yes….we are back at square one. Check-points must also be worked into my lifestyle. Do you hear that Shawna? A 12-week program is great, but then start over again with SMART intentions that are less regimented but still hold you accountable. This is why setting specific intentions, measurable, achievable, realistic and time driven (SMART) intentions are essential for being successful.
S = Specific
M = Measurable
A = Achievable
R = Realistic
T = Time Driven
Specific
The more specific you can be the more it will help you focus on your effort and clearly define what you are going to do. Instead of setting a general goal to lose weight or be healthier, set a specific goal to lose 2 lbs per week or take off 2 inches on your waistline or to walk 3 miles at a challenging pace.
Measurable
If you can’t measure it, you won’t be able to manage it. Choose a goal with measurable progress, so you can see the change occur. Then pull out the scale, tape measure or smaller pair of pants and see how your goal measures up.
Achievable
If your goals are too far out of reach you probably won’t be able to make the commitment to accomplish them. Your goal should stretch you slightly but just enough to feel like you can accomplish it with a real commitment. Then when you do achieve that goal you will feel successful and feelings of success, not failure are what keep you motivated.
Realistic
Realistic does not mean “easy.” Realistic, in this case, means “do-able.” A goal of never again eating sweets, cakes, and chocolate may not be realistic if you really enjoy these foods. It may be more realistic to set a goal of eating a piece of fruit each day instead of one sweet item. You can then choose to work towards reducing the amount of sweets gradually and realistically.
Time Driven
Setting a timeline for reaching your goal (i.e. in a week or over 12 weeks) provides an end point and a clear target to work towards. Without a timeline, you’ll feel you can start at any time, and you’ll lose your sense of urgency. Telling others your timeline also helps keep you on purpose. Ask them to check in with you at certain dates to confirm you’re on track.
Homemade Bone Broth
It is spring and this time of year, always brings on the urge to do some spring cleaning. Clean the windows, clean out the closets and get rid of unworn clothes, clean up the landscaping and last but not least do a little cleansing for the body. I’ve been reading the fabulous benefits of making homemade stock & the health benefits of preparing your own stock and how nourishing it is to your body. I’d like to jump-start a healthier spring with a little internal cleansing. I just found an incredible local meat market that raise their own cows that are grass-fed. I purchased some grass-fed beef bones today and am going to make this fresh homemade bone broth tomorrow.
Here is a great link on a recipe and tips on how to prepare it and then keep it to add to other recipes.
http://paleodietlifestyle.com/making-fresh-bone-stock/
Here are some thoughts on a 3-day broth cleanse and as the article states, it is not encouraged to do cleanses on a long term basis. I can feel my body is in need of a healthful cleanse after my “Eat” phase of my year of my own “eat-pray-love” excursion that has been full of many poor food choices over the past year. It is time to jump-start a cleaner choice of foods for my body and give it a nice re-set. I’ll let you know how it goes. http://toscareno.blogspot.com/2011/06/broth-cleanse.html
See and feel yourself as beauty embodied
Spring always brings on the natural need to do some spring cleaning. In the mind, with the body, in the house. Here is a great article I just read:
compassion inspiring quote
A compassionate attitude helps you communicate more easily with your fellow human beings. As a result, you make more genuine friends and the atmosphere around you is more positive, which gives you greater inner strength. This inner strength helps you spontaneously concern yourself with others, instead of thinking only about yourself.
~~Dalai Lama~~
dusting off
time to dust off the excuses and bring motivation again….finally found my user name to get this blog going again……………….more to come
inspiring quotes by Maya Angelou
Maya Angelou quotes:
‘I’ve learned that no matter what happens, or how bad it seems today, life does go on, and it will be better tomorrow.’
‘I’ve learned that you can tell a lot about a person by the way he/she handles these three things: a rainy day, lost luggage, and tangled Christmas tree lights.’
‘I’ve learned that regardless of your relationship with your parents, you’ll miss them when they’re gone from your life.’
‘I’ve learned that making a ‘living’ is not the same thing as making a life’
‘I’ve learned that life sometimes gives you a second chance.’
‘I’ve learned that you shouldn’t go through life with a catcher’s mitt on both hands; you need to be able to throw some things back…’
‘I’ve learned that whenever I decide something with an open heart, I usually make the right decision..’
‘I’ve learned that even when I have pains, I don’t have to be one..’
‘I’ve learned that every day you should reach out and touch someone. People love a warm hug, or just a friendly pat on the back…’
‘I’ve learned that I still have a lot to learn..’
transforming inspiring quote….
“the moment in between what you once were, and who you are now becoming, is where the dance of life really takes place.”
~ Barbara De
moving forward – inspiring quote
“Each day is a special gift from God, and while life may not always be fair, you must never allow the pains, hurdles, and handicaps of the moment to poison your attitude and plans for yourself and your future. You can never win when you wear the ugly cloak of self-pity, and the sour sound of whining will certainly frighten away any opportunity for success.”
my body speaks – my “aha” moment this week
My “aha” moment this week is that I can indeed trust my body and that I have been trusting my body at the core level. It tells me and guides me with exactly what it needs. I have been listening to my body.
The question at hand is do I trust what my mind tells me about my body? This is when the negative self-talk enters or doubt or other things that the mind finds ‘wrong’. Meditation is teaching me to train my mind & sooth those thoughts. For the body will follow the mind and even though the body will fight from the core on what it knows that I need….it will ultimately manifest into what my mind thinks.
We had a nice discussion at the coffee shop after yoga on Saturday. The two of us there were repeat students and talking about the challenge of not comparing our progress to the last time around. Knowing that when we might have been at the point we are now, we had a whole other level of “energy” and excitement about how far we had come on the program and how much weight we may have lost. We are at a different level now, a different path. My outlook this week is to cultivate that same excitement for every little accomplishment that I make in line with the project. That for the whole week, I find that feeling of what would it “feel” like to live lighter and live with how that feels….regardless of what the scale says. My intention this week is to cultivate what it feels like to feel fabulous & start living it NOW. What are we waiting for? The scale to have a perfect number on it?