#5Club – Waking Up Early to Meet My Goals

#5 Club alarmI am NOT a morning person. Let’s just get that straight right off the bat. When my husband (very much a morning person) asks me, “How are you this morning?” in his perky, happy morning voice. I just have to answer, ” I DON’T KNOW!” I am not even awake enough to know how I am. Pitiful.

So when I heard about the idea of claiming some time in my day to do the tasks I need to do to meet my goals, I cringed at the thought of where I would have to claim those hours. The morning is the only time that really makes sense. Really? Waking up early? My fitness coach has also been encouraging me to exercise in the morning rather than in the evening. Yikes! Not only get up, but GET MOVING?!? This week I have committed to doing just that – getting up early enough to spend at least 30 minutes exercising and 30 minutes getting the tasks done to meet my goals.

Author Jon Acuff has suggested a 5 a.m. wake-up time and has developed the #5Club. So far I am impressed that I got up at 5:30 and I was amazed at how productive I was. I spent the first few minutes warming up my computer, drinking my pre-workout drink and doing mindless things like watering my Farmville 2 crops. I got a great 30 minute workout in and then I was awake enough to do some work on my blog and my Facebook page and answer some emails. By the time I left for work I couldn’t believe how much I had accomplished and I was WIDE AWAKE. I usually show up at work quite groggy. This was a nice change. I might be able to get used to this. Well, I guess we’ll have to see if I can pull it off more than one day in a row. Wish me luck!

I would love to encourage you while you meet your goals. Click the Join My Team tab for more information. It’s free!

Fear Fears Community

“Fear Fears Community” ~ Jon Acuff

This week I have been part of a wonderful experiment. Author Jon Acuff threw about 2600 people into a Facebook group. The one thing we all had in common was the desire to START something. Something new, something small, something big, something we were afraid of, something we thought we couldn’t pull off – it didn’t matter the size or the importance of the risk. It only mattered that we were ready to go for it. The experiment is actually set to last 24 days but so much has already been accomplished in the group. Fear The daily assignments are small, but oh, so powerful. “Little” things like writing your fears down on paper. I found that the fears somehow had less power when written. Fears like

What if I never lose the weight?
What if I lose only to gain it back again and look like a fool to all the people I’ve encouraged?
What if I start this whole thing and not finish it – like so many other things in my life?
Who am I to write a blog? an eBook? What makes me such an expert?
What if I’m successful and I make money and it ruins me? What if, what if, what if?

We were actually in the private Facebook group for about 10 days before the assignments started rolling in. An amazing thing started to happen. People started making connections, sharing, supporting each other. Each day the excitement built and many people started their goals early. Just the idea of the experiment was enough to get people moving, connecting, and facing their fears. By the time we actually had to start listing our fears we had already built quite a community of support. We realized most of our fears were shared by many and we could learn from others’ experiences. Some of the members had their fears realized during this process – a loss of a job, rejection, disappointment. But, the group has been rallying around each other and supporting each other and sometimes even pitching in to help.

My goal for this START experiment project is to write an eBook titled Kick-Start to Healthy Habits – a 7 day plan to a Healthier You (or something to that effect). I am writing about simple things that you can do to improve your nutrition and fitness habits. Even writing this makes me nervous. Is it too simple? Will anyone think it’s helpful? I’m not a writer – what was I thinking? Every time I work on it, those fears creep in. I am deciding to push through anyway. It is what it is and I WILL finish this goal. My true desire is that it will help someone to make changes that will benefit them. I truly want to help and encourage others in their journey to health and fitness. If you are willing to read this when I am finished and give me some honest feedback, I’d love to send you a copy. Just fill out the form below to request a pre-release copy. There! I put that out there! Eeek!

Fulfilling Your Passion: Just Start

PassionPassion is defined as a powerful, compelling emotion such as love or hate; a strong liking or desire or devotion to some activity, object or concept.  Passion is an interesting word because you can be passionately in love or you can be passionately angry.  Passion is a good thing.  It indicates that there is momentum.  It is easier to work with someone who still has passion even if it is in a negative direction.  It is so much more difficult to reach someone who has become apathetic.

What are you passionate about?  Can you use your passion to give you the momentum to do something great?  You can, you just have to START.

I have been reading the book START by Jon Acuff.  The book is all about getting off the road to average and using your passions to switch lanes and enter the road to AWESOME!  We all used to be awesome.  I know when I was a kid, I was awesome.  It was why I always told the adults in my life, “Watch me! Watch me!”  In those moments, on the edge of the pool, I knew that I was about to be awesome and they didn’t want to miss it.

So when did I derail and decide that the road to average was good enough?  When did I decide that I was no longer awesome and I just wanted to blend in and fit in? It was so long ago that I’ve arrived at a place where I’ve aspired to be average.  Well…..I say no more!  God has created me to be more and to do more.  Not just more “stuff” but more awesome.  Awesome looks different for each person and will change throughout your life.  But life doesn’t have to be boring and average.  Bring on the awesome!

I was invited through a very cryptic email from author Jon Acuff to participate  called  the Start Experiment.  I’m not really sure how this is going to look, but he is going to challenge us over the next few weeks to take a risk and do something that moves us towards our awesome.  For me…for now…my awesome involves helping others develop healthy habits:  better food choices & more activity.  Too many people are suffering from health conditions that could be improved by improving those two areas in their lives.  I have struggled with my weight for years and the traditional diet advice has not worked.  Even things that worked for the short term were not sustainable for me and resulted in yo yo dieting, unhealthy habits and frequently disappointing myself.   I hope you will follow along in my journey to get to a healthier place and encourage others to do the same.  Let’s START!

Burn More Calories – HIIT vs. Cardio

Shaun T.Are you interested in learning how to burn more calories in less time?  High Intensity Interval Training (HIIT) may be the answer for you.  HIIT consists of intervals of high intensity exercise with very short rest periods or short periods of lower intensity exercise.  Cardio exercise, on the other hand is usually steady state exercise with moderate intensity.  A study conducted in Australia showed that women who performed HIIT training lost 6 times more body fat that the group that did cardio training.  Studies have also shown that the ongoing calorie burn for HIIT training is higher over a 24 hour period.

I prefer HIIT training in my workout routines because it’s quicker and more interesting than spending 30 minutes or more on a treadmill or elliptical.  You can do HIIT training without any equipment so it’s good for any budget.  You can incorporate HIIT training into what you already enjoy – running, weight training, body weight exercises, and more.  An easy way to start is to use a stopwatch or an app like Gymboss.  Start with 30-60 seconds of a moderate intensity exercise of your choice.  Take a short rest (20-30 seconds) and then repeat.  Gradually increase the intervals so you are doing longer periods of intensity with short breaks.