New Year’s Resolutions: Put it to ACTION!

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I will go ahead and admit it. I lurve me some resolutions. But… I know most people make em and and break em, so I am here to help make some goals that can actually be met.

GOALPLAN

Common resolutions like “lose weight” or “save money” ultimately start and end the first week of January. Why? There are a lot of blogs/books that break down goals into little bitty pieces and complicate things, but it all boils down to one thing: it’s too dang vague. Oh yeah? You are going to lose weight? How? Doing what? And why haven’t we been doing this all along?

Goals will be met if there is a plan! So instead of stating the outcome as your goal, restate your goal as an action goal. What are you going to DO in 2014. Here are a few examples of how to change a vague goal into an action goal:

Vague, sucky goal: I’m going to lose 20lbs in 2014! (high fives all around! Woot woot!)

Action goal: I’m going to exercise 4x a week for 1 hour each day, 30 minutes cardio and 30 minutes weight training.

Vague, sucky, never-going-to-happen goal: I’m going to save a ton of money in 2014! Gonna be super stacked! Dolla dolla bills ya’ll!

Action goal: I’m going to write up a budget that saves me $300 a month and I’m going to follow it! Yay math!

See the difference? I mean, outcomes are the reason you try to make these resolutions, I get that. However, that seems to be the never-ending problem with health and fitness. Wish for the accomplishment without giving any real thought to the work that is involved to reach that milestone.

So I encourage you to stop and think, before you are popping the bubbly and smooching your date, to write out your goals on paper. Yep, old fashioned paper and a pen or pencil. Underline your goal. Then ask yourself, what will I have to do to accomplish this? Make a list. Brainstorm. Write down everything and anything you can think of that you are willing and able to do to reach that goal. And be honest with yourself. Can you afford that crossfit membership? Can you get up at 4:30am before work? Really??? Be realistic, and also understand that it will probably look a little daunting. Then draw a line across the paper after the idea dump. Look at your list. Pick out one or two tasks that, if followed through with, would snowball into more and more tasks accomplished. A task that if you complete it, other tasks would naturally be completed. For example, if you chose “go to the gym 4x a week for an hour each day,” you would naturally have to get a membership and get some new workout duds.

Now, under the line, re-write your goal as an inclusive action statement. Make it say what you are going to actually DO that will take you to your ultimate goal, without stating the ultimate goal itself. Don’t worry about it including every little thing in your brainstormed list. As I said before, they will all get done by default. When you commit to your action goal, doing the little things will seem more do-able because you have taken out the vagueness and put in something tangible you can accomplish. You know it is not going to be easy, but that’s ok, because you have been honest with yourself and tailored your action goal to be something you know you CAN do!

ACTION

That’s why you haven’t gotten to saving money yet; it’s hard. That’s why most people do not reach their goals, small and large. They are goals because they are something you want to do but it is an uncomfortable thing to do. But if we are really putting ourselves out there and truly reaching for more, these goals should be scary. Uncomfortable. Even intimidating. If they don’t scare you at least a little bit after you have wrote down what it will take to get there, then you are not aiming high enough.

So happy goal setting, peeps! I’d love to hear what your action goal is for 2014! Comment below and tell us.

Baked Blueberry Coconut Oatmeal

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baked-oatmeal-with-blueberries

This is a recipe that I modified from thischickcooks.

And by modify I mean added unsweetened coconut, used frozen blueberries instead of fresh (boo… sorry I’m cheap. Fresh is best, I know) and two tablespoons of honey instead of 1/4 cup of maple syrup.

As is, the recipe’s great! I’ve made it with the syrup before but I think mine is not a high enough quality for the recipe. Use whatever sweetener you enjoy. Brown sugar would work too. I didn’t use a 1/4 cup, but I don’t like my oatmeal super sweet. The following recipe makes 4 servings. I double the recipe and make it on the weekend. Refrigerate for a quick and easy, yummy and healthy breakfast all week!

Overnight Baked Blueberry Coconut Oatmeal

Ingredients

  • 2 cups old fashioned rolled oats
  • 2 cups water
  • 1/4 cup yogurt
  • 1 teaspoon baking powder
  • 1 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon fine grain kosher salt
  • 1 large egg
  • 2 Tablespoons unsalted butter – melted
  • 2 teaspoons real vanilla extract
  • 2 Tablespoons raw honey
  • 1/2 cup of unsweetened coconut
  • 1 1/2 cup blueberries (fresh or frozen)

Instructions

  1. Combine oats, water and yogurt and cover. Set on the counter the night before you want to bake the oatmeal.

  2. Heat the oven to 375. Grease an 8×8 inch casserole dish and sprinkle with half of the berries.

  3. Stir remaining ingredients into oat mixture (except for berries) and sprinkle on remaining blueberries.

  4. Bake for about 45-55 minutes or until it is set and the top is golden brown.

Swap out blueberries for whatever berry or fruit you like! Let me know if you changed anything and how it turned out in the comments below.

Here is the link to the original recipe:

http://thischickcooks.net/2012/05/14/overnight-wild-blueberry-baked-oatmeal-nourishing-traditions-style/

Meditation challenge week 2

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Happy holidays, peeps! Hope it was full of love and family. I had a fantastic Christmas eve and day. The holidays are still rolling around here, as I have my baby brother and his lovely girlfriend in town through the new year. 🙂

On the Momstar (previous blog) I mentioned my new years resolution to try out a new positive habit every month of 2014. January is meditation, and I decided to start early. Last week I completed class one at http://www.onlinemeditation.org and it was… interesting.

I enjoy meditating. I already can tell that it is a very underutilized wellness tool. I am a skeptical scientist at my core but I could truly feel the energy. It may have been created by my mind because I wanted to feel it, but either way, the experience so far has helped my mindfulness, so what could it hurt? Even if it is pseudoscience?

A few hiccups:

  • Finding time. Even for 15 minutes, finding alone time where I am not solely responsible for the well-being of my two small children is difficult without sufficient planning.
  • Forgetting about the world around me. Hard hard hard. The hardest. I’m trying.
  • Posture. My posture sucks. If I am truly emptying my mind for a chunk of time, I am forgetting to remind myself to sit up straight. After 9 minutes my shoulders are almost touching my knees and my neck hurts.
  • Finding the optimal time to  harness my own energy. Let’s just say its not 10pm. ZZzzzzz….

While I intended to complete two classes a week, I only got through one so far. Oops. Ah well, good thing I started a month early. During the past two weeks I did meditate at least once a day almost every day. So I will chalk that up to a success! On to class two this coming week, Preparing yourself for Kundalini awakening. You can get to the class 2 page here.

Please comment below with your experience of class one! I’d love to hear what you thought. And of course start now with us! The course is free, online, and self guided. Get at it.

This would also be an amazing journey to take with a spouse/partner. Just saying. 😉

Happy meditating!

– Amy

*I don’t receive anything from the meditation site. I simply found something cool and am sharing!

New things, plus some begging.

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happy voltaire

Hey all, and welcome. I really appreciate you stopping in. If you are a momstar reader (my previous blog), thank you thank you thank you for coming over here. With my future endeavors, it was important for me to have a more professional platform that was more focused on my goals. The switch has been a long time coming, but rest assured that I will maintain my same snarky self. Couldn’t stop if I tried.

So while construction is underway, please take a minute to subscribe/share/etc! Here I will be sharing information on all things wellness. Fitness tips and challenges, nutrition advice and recipes, and essays and discussions on personal growth. I want to get the most out of my life, and I want you to come with me. So please, share! (I’m not above begging 🙂 )

If you have any suggestions or ideas, please email me at stellawellsfitness@gmail.com.

Have a happy day!

❤ Amy