I obediently executed my side kicks and knee lifts on Tamilee's count, but I continued to look at Mr. Robin.  I was excited! I find it so rejuvenating to see signs of spring after a cold, dark winter - birds, buds, sunshine, and warmer breezes. It's as if the whole world is starting to wake up from a long sleep.

My motivation also got a boost. With this promise of spring, I feel the urge to get outside and take long walks, go for a jog, hike through the woods, ride a bike, plant flowers and vegetables, clean and organize the entire house!  (Now if I could only keep this motivation year-round!)

I got lost in my springtime activity ambitions as I marched in place and pumped my arms.  Mr. Robin had flown away by now, but I had caught spring fever.  I was motivated to do more, exercise more, and just move more.  It didn't take much, did it! 

It was all because I saw a Robin.

Originally posted 2008-03-17 09:00:26. Republished by Blog Post Promoter

• Three Steps to Achieve Your Goals I was struck by a story I heard the other day. I’d like to share it with you… After her moving performance, a great soprano was approached by a woman who gushed, “I sing too, but not like you! I would give anything to sing as well as you!” The soprano......
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Despite all the benefits, I still don’t like rolling out of my warm bed when it’s still pitch black outside.  I don’t enjoy changing out of my warm, soft pajamas into my workout clothes when the house is ice cold.  I'm not particularly fond of tip-toeing through the bedroom using my cell phone as a flashlight so as not to disturb my sleeping husband (He goes to bed late). But I’ve stuck to this routine for several months now, and it’s since become a habit – something I ‘just do,’ even if I’d rather stay in bed and cuddle next to the sleeping hubby.

I could come up with a ton of excuses - and sometimes my mind lists them off:  “you’re too tired; it’s too cold; you can exercise this evening; take a day off; etc…”  However, I’m learning that excuses hinder my fitness in the long run.  Excuses cater towards my desire for instant gratification, but they don’t help me accomplish my fitness goals.  And I want to accomplish my fitness goals!  That is more important to me than sleeping an extra hour on a cold winter’s morning.

The secret?  I don't think there's a one-size-fits-all answer, and I really don't think it's a "secret."  What helps me is being comitted to accomplishing my goals.  I place them as priority over the comforts of staying warm in bed and relaxing.  What also helps is sticking to a regular workout routine, and as I do this, it becomes a habit. The Niké company really sums it up with the excellent slogan, "Just do it."  That's how I get myself out of bed to exercise these cold, dark winter mornings: the commitment to just do it.

Originally posted 2008-01-15 08:24:23. Republished by Blog Post Promoter

• New Goal: Be Active Throughout the Day I sit too much. This is partly due to my job, largely due to blogging, and mostly because it's my own fault!  Sitting all day actually makes me tired!  I also dread the Numb Bum Syndrome and the infamous "Blogger's Butt."  I believe my body craves and needs to move. ......
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For example, when it comes to eating healthy and/or foregoing the junk, instead of saying, “I have to avoid junk food and eat more veggies,” replace that “have” with a “get,” and the sentence has an entirely new meaning and mindset.

Or maybe you view exercise as your "have to." That has a negative ring to it, doesn't it?  And that may eventually sap your motivation over time.  Another way to approach this is to think, "I GET to exercise," and soon those workouts will be viewed as a more pleasant experience - at least that's the goal here!

There's a positive side to most everything, and sometimes it takes bringing out that inner Pollyanna to see it, or at least inviting her to visit every once in a while.

Let's take my crazy sugar cravings as an example.  I had to take a good look at myself (which can be difficult), figure out what was going on, how to take better care of myself, make changes, and put forth effort to tame my sweet tooth and stop the cycle of binging on sugar.  In fact, I will always have to be mindful of what I eat/how I feel and not overdo it in the dessert department in order to keep those horrible sugar cravings/binges from returning.  Instead of thinking, "I have to stop eating all this sugar. I'm going to go out of my mind," I can think of the positive side and replace that "have" with "get." Now...

• I get to embark on a new adventure
• I get to do something healthy for myself
• I get to think clearer, have more energy, and maintain stability in my moods
• I get to try new recipes for “cleaner” foods
• I get to become friends with protein
• I get to learn more about myself and how to better care for my body
• I get to save my teeth for goodness sake!

I would do well to apply this mindset more often in other areas of my life.  I'm not a natural at it.  Yet, I am fascinated at how replacing those "have to's" with "get to's" brightens up an otherwise tough or dull situation - all because of one little word.

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I think I can safely say that because I love to sing, I get asked to sing, and I even get paid to sing.

Now, as to whether or not I am an outstanding singer is a matter of opinion. I believe I have ways to go before (or if) that can happen!

One aspect of the singing biz that thrills as well as terrifies me are auditions. I dread them like I'd dread going to the dentist for a root canal. Yet, if I want to get roles, I have to audition.

I absolutely could not pass up a recent opportunity to audition for an opera company. I was required to sing two arias, both in different languages. I had to prepare my resume and meet with the company director, administrator, and choir master.

To calm my nerves I had written out a list of positive affirmations and read them everyday a week prior to the audition.

I wrote out one-liners like:

You love to sing
You are confident
You are calm
You are an excellent singer
You will sing with power and beauty
You will have fun
You are God's child; you have nothing to fear!

After a while, these affirmations slowly sink into the subconscious, and like a self-fulling prophecy, you start to believe them, start to live them. They really did help to keep the paralyzing jitters at bay!

Now, why would I bring this up besides it being a bit of juicy news? I think this exercise can apply to any aspect of our lives that we feel is a significant challenge, yet definitely worth the effort. Things like, preparing for a marathon or just getting in better shape. Maybe even conquering a sugar addiction.

There's probably a dream/goal that all of us have that looks a bit daunting, so why not give the positive affirmations exercise a try? It sure isn't going to hurt, right? Write a list of positive statements that motivate you and help you feel confident. I wrote mine on note cards and kept them with the arias I was practicing. I read them at work, I read them before practicing, I read them before my audition. I made sure I didn't spill them all over the floor where prying eyes could read them (oh, how embarrassing!) and thus cancel out all the good they've done me!

Now it takes more than just positive affirmations to achieve a goal (I did practice my songs... over and over and over), but they CAN help boost confidence and dispel jitters.

So, I survived the audition, and I even left feeling pretty good about it.  The next challenge is for me to put it out of my mind and try to wait patiently for the outcome!

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Yoga revisited – Last month I checked out a yoga DVD just for a change of pace. I was in the mood for something a little more low key. That half hour flew by, and I felt so refreshed! I felt good. Optimistic. Woodland creatures came to greet me and clean my kitchen. Seriously.

Now I make a point to fit in a yoga session once or twice a week. This may not fit the definition of a true yogi, but it works for a beginner like me.

What I like most about yoga is the stretching. I enjoy improving my flexibility, and it’s something I need to pay more attention to, especially for protecting my injured knee. Somehow I feel longer after a yoga session; I have better posture.

I also enjoy working on my strength and balance, both of which yoga provides, and in a way that is less stressful to the joints. Again, my knee approves. Plus, being someone who constantly stumbles, improving balance is always welcome! (I always trip, but I never fall - probably thanks in part to dance classes as a child - otherwise I’d be a lot more up close and personal with the pavement.)

I find yoga to be energizing. I wouldn’t have thought this since there’s no running, jumping, or groove thing shaking. But it gets the blood circulating, and I feel I have a lot more energy just to tackle everything in daily life.

Yoga is also a great stress reliever. That’s pretty much well known. I don’t use yoga as a form of meditation as some may do. I do find the held poses and the deep breathing calm the body. It's a great way to clear the mind and organize your thoughts, as many other exercises can do.

And I love the names for all the yoga poses. My favorites are the downward facing dog (oh, yeah, feel it in the calves) and the sun salutation (oh yeah, that’s a good one. I think my back just popped). I’ve actually done a few sun salutation-type stretches before an audition to shake away some of the nerves and tension. It counteracts that fight-or-flight syndrome.

I may never be a true yogi as my heart is still in to the more traditional cardio workouts, but I still feel yoga is a great addition to my overall workout program. Incorporating flexibility, balance, and strength along with cardio just makes for a balanced fitness program AND body anyway!

I leave you with an excellent instruction of the sun salutation poses:

.

Trying to find a good yoga video?

These are worth a look:

Yoga for Every Body

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Denise Austin Power Zone

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• Three Steps to Achieve Your Goals I was struck by a story I heard the other day. I’d like to share it with you… After her moving performance, a great soprano was approached by a woman who gushed, “I sing too, but not like you! I would give anything to sing as well as you!” The soprano......

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After her moving performance, a great soprano was approached by a woman who gushed, “I sing too, but not like you! I would give anything to sing as well as you!” The soprano graciously thanked her and replied, “If you truly wanted to sing like I do, you would have already given everything.”

Ooo, I like it! Maybe this story stood out to me because I enjoy singing and strive to improve. And yes, if you want to get technical, you could argue that some people are just gifted with beautiful voices that others will never have no matter how much they practice.

The point of this story, as I’m sure you noticed, is that to achieve a goal, you’ve got to put forth the effort, whether it is improving at singing, finances, running, push-ups, healthy eating, etc.

Desire

It starts with a strong desire to achieve a specific goal. If someone tells you to stop eating sugar, but you don't really want to, you're not going to achieve that goal. If you want to get a leaner body but the desire isn't a priority, you're probably not going to achieve that goal.

Having the desire to achieve a goal is necessary, but by itself, desire doesn’t really mean anything. Sure, the woman in the story wished she could sing as well as the soprano star, but was she willing to work for it? It's not enough to simply dream. You’re not going to be a prima donna, marathon runner, or lean, mean, fit machine simply by dreaming. You've got to put that dream, that desire, into action. No one is going to achieve your goals for you. (Unless you have a magical genie. But even Aladdin had to take action!)

Commitment

Taking action towards a goal requires commitment. Desire provides that spark of motivation, but commitment keeps you going when the going gets tough. Commitment prevents you from giving up and keeps you on track. Commitment doesn't listen to excuses.

Knowledge

The third component to goal achievement is knowledge. It’s important to know how to achieve your goal. You’re going to have a tough time achieving that lean, mean body if you don’t have the knowledge of how to specifically do just that! (And furthermore, you might injure yourself!)

You also need to know if your goal is realistic. Not everyone is going to sing at the Met, be a billionaire, compete in triathlons, or be Mr. or Ms. World Fitness – and that’s OK! You need to know what is realistic and achievable for you! Dream big, yes! … But not so big so as to prevent you from achieving your goal.

To me, the story at the beginning of this post is a good reminder that if I want to achieve big goals, I have to put forth the effort. What do I really want to achieve?  Do I know if the goal is realistic and how to go about achieving it? Am I committed to it? By answering these questions, I believe I'll have a better chance of accomplishing my goals and even learn which goals are my priorities.

And who knows, maybe after their conversation, the wannabe star put forth the effort to become a better singer. Maybe she eventually even sang on the same stage where she once listened to that great soprano.

Your thoughts? Any tips/words of wisdom to add or change?

• Word Power Funny how powerful changing one word can impact your mindset. For example, when it comes to eating healthy and/or foregoing the junk, instead of saying, “I have to avoid junk food and eat more veggies,” replace that “have” with a “get,” and the sentence has an entirely new meaning and......
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I'm ready to shed the winter coat and scarf and go for a hike in a nearby nature preserve! I'm ready for sunny days and clear roads! I'm ready for longer days and no salt on my car! I'm ready to turn off the furnace and open the windows!

It's true! Dark, cold weather really can bring you down after a while. Not particularly helpful when trying to exercise early in the morning and avoid all the refined carbs either!

It's been below freezing here the past week, and the cold, dark mornings are zapping my motivation to get up early for a workout. I'd rather stay in bed and cuddle up next to my husband. Yet I feel the twinges of guilt if I miss too many workouts! I don't want to lose my routine!

'Sigh' Well! Enough of my griping! (It did feel good to let that out a bit, though.) Spring will be here in a few, short weeks. I can certainly hang on until then.

And I can say this: the positive side to a long winter is I will appreciate the warm, sunny days a lot more!

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I'm not a morning person, yet my favorite part of the day is right before the sun rises. Everything at this time is on the brink of waking up. Everything is still. The sun is almost on the horizon, ready to brighten the sky. I enjoy the quiet and peace. This is the time of day that I call "me time."

I use my "me time" to exercise, even if have a hard time getting myself out of bed! Early mornings are simply the best time for me to exercise.

Once I'm up and moving, though, I'm good to go. I usually exercise on my elliptical machine. I don't listen to music, and I don't watch TV. At this hour, I prefer the peace and quiet. All I hear are my thoughts and the elliptical wheels swishing as they rotate. I have time to pray, organize, or daydream.

I figure "me time;" is a one-time daily special, and I don't want to miss out. I'm learning that peaceful surroundings and a decent workout energize and wake me up more than sleeping an extra 50 minutes could do!

Photo credit: benhodgson

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We make resolutions because we want to move forward; we want to improve ourselves, our lives. And what I've realized about resolutions is that the degree of success in accomplishing those resolutions is directly related to one's level of commitment to them. If your resolution is a priority and one you're absolutely committed to, I'm willing to say you'll probably stick with it.

That doesn't mean achieving your goal will be easy. I, for one, am open to helpful suggestions and motivational tips to keep me focused on my goal!

Therefore, if you’re one who is determined to follow your resolutions this year, here are a handful of my suggestions to help you stick with your goals. Use them, leave them, or add your own ideas.

Write it down!

You’re more apt to achieve a goal if you write it down, especially in a place where you can view it often, such as a daily planner or stuck to the refrigerator or bathroom mirror.
Also, write down WHY you want/need to meet your goal. I’ll use exercise/weight loss in my example (as weight loss is a top new year’s resolution).

Make it a SMART goal.

Your goal(s) for 2008 should be:

1. Specific – “I’m going to exercise more” is too general. Make your goal very specific. Write out your long term goal and the short term goals to meet along the way.
2. Measurable – Obtaining your goal should be measurable in numeric terms, i.e. lost 5% body fat, exercise for 30 minutes 5 times a week, run a 7-minute mile, etc…
3. Attainable – Make sure you should have the means and motivation to achieve your goal.
4. Realistic – Aim high, but not to the point where you can’t reach them.
5. Timely - put a time frame on when you want your goal to be achieved.

Track your progress

Keep a journal of what you eat, your calories, your emotions, your exercises, your weight, etc. Free online journals exist too, such as Fit Day. View your progress from time to time to get motivated as well as learn about you.

Keep yourself accountable

Enlisted a trusted family member or friend to check up on you, or better yet, workout with you.

Join or form a group with those who have similar goals as you. Meet regularly to encourage and motivate.

Create an official looking “Commitment Form.” Write your goal on it and sign and date it. Put a special seal or stamp on it to make it even more official – whatever you have to do!

Reward yourself

I’m in favor of positive reinforcement. Reward yourself as you achieve your short term goals, or whatever milestones you set for yourself, such as exercising 3 times a week for 30 minutes for 30 days, or dropping a dress size in 2 months.

Reward yourself with a massage, new workout shoes, a day off work to sleep in and taking a bubble bath, a new movie or book, tickets to a concert, a new piece of exercise equipment, etc… Try to keep the reward something other than food!

Here’s an interesting idea: Put a predetermined amount of money in a jar or some sort of piggy bank every time you do something towards meeting your goal, i.e. 1 dollar every time you exercise for 30 minutes. See how much money you “earned” whenever you meet a short term goal and feel free to use it how you like. Better yet, if you have the patience, wait until the end of 2008 to tally the amount! Invest it or spend it on something that is important to you.

These are just some of the ideas I personally find helpful. I’d love to hear what you do to stay on track and meet your goals!

Photo credit: xlucas

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