Motivation Monday: Consistency

Happy Monday! We had a nice laid back weekend with the pup….worked out, ate Chipotle, and froyo… aka all my favorite things 😉

I saw this quote on good old Pinterest and wanted to share….Consistency is KEY with health/fitness/diet/exercise. Give yourself a chance to be successful. It’s rough at first (I KNOW…trust me), but set short term goals…1 or 2 weeks at a time even. Yo-yo-ing for the rest of your life will NOT bring results. I didn’t start seeing consistent progress, until I regularly worked out, and was making sure I was eating enough [slash not too much;)]….and of course this applies to all areas of life.

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Trust yourself. Give yourself a chance to succeed. Have a great week!

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Workout Playlist

My blogging schedule (and life in general) has been cray recently, but hopefully that will be a little more back to normal now!! I wanted to share my workout playlist because there is nothing that pumps me up more than some good music when I’m working out. I used Pandora foreverrr (David guetta radio mixed with Justin Timberlake is amaze), but recently switched to Spotify, which has been a game-changer.

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Everyone has different workout music taste (my husband likes rock, I like hip hop/pop), but here are some songs that get me pumped when I’m lifting! I’ve also found it’s best to have a longer playlist, so if a song I’m not feeling comes on, I can skip it (vs having a playlist that’s exactly an hour).

And my cardio playlist is much more pop-y.

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Time Management

[FYI this is coming from a place of “note to self” rather than “do as I say”…] A few years ago (aka college) I never would have imagined myself writing a post like this. I stayed up late and procrastinated like my life depended on it. Now I prefer to get to bed early, wake up early, and I try to get shit done. The last couple days though I’ve found myself getting up super early to take my dog out, then I end up snuggling him on the couch for way too long…and then I am unnecessarily rushing in the a.m. Not fun.

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Suffice it to say…budgeting my time has been a big lesson this past year or 2. It’s funny to me that when I have the most time available (and think, wow I have 3 hours to get x and y done) and then 2 hours pass I’m freaking out…But there are some days I surprise myself so I’d thought I’d share a few time management tips I’ve learned that help me have more good days 😉

  • Plan Ahead. Duh. Prioritize anything time sensitive and fill in the rest. (aka bills, deadlines, due dates, post office, Rx, etc. take top priority). By looking at the week ahead, you won’t be caught off guard (aka rushed) when one of these pops up in your calendar. I also like to look at my school assignments for the month ahead as well…
  • It’s all about the list. Having a specific list of things I need to get done during the week helps me fill time gaps. (aka an extra 30 minutes to scrub the bathroom, but doesn’t necessarily need to be done on a certain day). That way you aren’t twiddling your thumbs or checking facebook or instagram when that extra little chunk of time does arrive.
  • Timing. Don’t just think about the to-do item. Lists are great, but estimate how long each task will take. There’s a big difference between a 45 minute workout and a 45 minute workout + 20 minutes of travel time + 1 hour of showering/getting ready.
  • The day before…Get your clothes ready or lunch ready if you need to leave early. Take a few minutes to actually think/visualize how the day will go. This is beneficial for 2 reasons. 1) science says we are more likely to get things done (aka workout) if we imagine ourselves doing it before hand. 2. it will help you remember if you are forgetting anything important.
  • Those extra minutes add up. You might be saying “What extra minutes?”, but think about the amount of time in the last week you spent on social media, waiting for your kids in the car, riding the train, watching TV/netflix, reading blogs (guilty)….it adds up!! I have a pretty lengthy commute on the train to school, and sometimes after class I do need to let my brain veg [and listen to serial. again.], but a lot of the time, I could/should be doing reading for class (or even pleasure), writing, homework, planning, whatever.

The point is, we only have so many hours in a day. I don’t think we should be going crazy keeping every minute busy, but by prioritizing and using the time we have efficiently, we can make time for work and play without feeling like a hot mess 24/7.

Do you have any time management tips?? DO TELL!

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New Years Resolution Tips: the #1 question to ask yourself when setting goals

Happy New Year! I’ve written about goal setting a few times before…my first post was actually about setting SMART goals…
here are some tips for kicking the soda habit
more about resolutions here
and plenty of motivation for sticking with those goals here, here, here….)

NYresolutionsBut today I wanted to focus on one important question… WHY? It’s great to decide you want to lose weight, or to spend less, or read more, or focus on your business, but unless you figure out WHY you want to do those things, it won’t stick. I’m guilty of setting a vague resolution in the past but without asking the important question what is my motivation for sticking to it? I’ve also gone the SMART goal route and defined small steps and a timeline,etc., but again….if I don’t figure out WHY I want to do it, why would I really make it a permanent change.

Example: say you decide you want to save money…are you saving for a house? Paying off debt? Saving money to travel this year? Spending less money eating out, and cooking at home more?

What about if you want to “lose weight”…are you trying to improve your health? Run a race this year? Have a more active life with your spouse or kids or grand kids?

You want to read more? Why? For pleasure? Are you trying to learn something specific? Improve your business? Spend more time away from technology?

Do you see the benefit? There are so many worthwhile goals to set, but if you don’t figure out specifically why it applies to your life and why it’s important to you…there really isn’t any point in sticking with it all year…let alone until January 31. Here’s to a healthy and productive year!

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Motivation Monday: Gratitude isn’t just for Thanksgiving…

A little note to myself to remind me that I am more than the shape or appearance of by body.

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Dear Cassie,
Remember to thank your body! It allows you to LIVE…experience the beautiful smells of the fall candles you love. Your body gets you up in the morning to go to work, school, & take care of your family. Your legs let you walk through Costco, the mall, hiking trails, up stairs, chase toddlers. They let you RUN! And run some more on the treadmill.  And squat a lot of weight. They are strong. Your arms squeeze your husband tightly. They hold babies and carry groceries. Lots of groceries. And lift a lot of weights. Those hands put so much work into typing papers and cooking dinner. The heart that feels so much love, and the mind that got you into grad school. Remember to thank your body. All of it. REALLY appreciate all it does for you, and for others too. It’s beautiful and it’s strong.

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Workout Wednesday: Can’t Stop Won’t Stop

After my mini-vacation the other weekend, I was bit by the lazy bug. All I wanted was to lay around, watch netflix, and eat junk. Which is fine, but I also like feeling accomplished and getting shit done….last week,  shit did not get done….In my defense it was Fall Break, but I only worked out 3 times when I obviously had time to do more. I don’t know what happened, but I fell off the horse for a sec. 

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Then I thought to myself…remember when my GOAL was to workout 3 times a week…and now it’s double that…? I gave myself a little grace, because hey- I’ve come a long way…but now I’m back in business.

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But that whole situation got me thinking…when is it okay to say “yes. you need a break” and when do we push ourselves a little further. It’s obviously a personal decision, but it’s got me thinking about laziness. At this point in my life I have a bit on my plate (who doesn’t?), and a few new things added recently. I won’t go into the “I’m so busy” song and dance [because ew], but really I want to be spending my time doing things that are helping me succeed. Using my time wisely. Pushing toward my goals. Period. Part of that success is personal success, and for me that includes working out and feeling healthy and strong. The best me possible.

So…next time you are thinking about sleeping in and skipping your a.m. workout…think. Do I REALLY need a break? Are there people counting on me? Will I feel disappointed in myself if I don’t do this? And it honestly applies to anything in life. Not just fitness. Your body will tell you if you truly  need a break, and your heart will tell you if you need to suck it up and work.

Motivation Monday: You vs You

Between Social Media and TV, Movies, Ads, etc…there are millions of messages thrown at us everyday. Telling us what we “should” or “should not” be. What you should have, how much money you should make or spend…blah blah blah. It’s great to become motivated and inspired by other women, but it can become an unhealthy obsession. Everyone is at a different place. A different step in life. A different chapter. Different circumstances. It’s not fair to compare yourself to anyone other than YOU. YOUvsYOU

I am definitely guilty of the comparing game, but when I re-focus and think about where I was 1 year ago or even a few months ago, I realize that I’ve made progress. I’m heading in the right direction. So this week work on comparing yourself to YOU and only you!! You can look back at past photos, journals, facebook- whatever. If you aren’t headed in the direction  you want to be going, only YOU can decide to change gears and go where you want to go. This applies to all aspects of life- fitness and physical health, emotional and spiritual well-being, career and school life, etc. No one can force you, just like you can’t force anyone else to change. We all decide for ourselves.

Happy Monday! Have a great week. Here’s to a step in the right direction…..

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A Brand New Month…

It’s a new month and a new school year- perfect time to set some goals! I recently read about setting weekly goals in a few categories- school/work, health/fitness, spiritual, etc. I thought this was a great idea to do on a monthly basis.

Socrates

 

It’s one thing to run a few ideas through your head, but another to write them down and separate into categories. It will make your life easier and you’ll be more successful. Win-win!  So this month, set a couple goals. They can be long term (for the school year or semester), weekly, monthly- whatever. But writing it down significantly increases your chances of success.

And to keep me accountable, here are a few of my goals:

  • keep up with all of my reading for school
  • track macros everyday (especially weekends)
  • nightly scripture study

I also plan on having these written on my calendar to remind me.

Happy Tuesday! Have a great 4 day week. 🙂

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