Fruit Challenge

Fruit Challenge

In our Reaching Your Full Potential series, we are talking about how to become our best selves and today we are going to talk about a sweet topic, Fruit! 🙂 Lately, I feel like fruit has gotten a bad name. There are so many people out there who says it’s bad for you because of the sugar content. That simply is not true! Fruit contains many nutrients that are beneficial to your health and can also help keep you full while eating fewer calories. Now, I’m not saying you should go and eat 6 bananas a day, but fruit should be part of your healthy, balanced diet.

Read this great article about all the benefits of fruit and why you should eat it daily and then comment and share your favorite fruits and how many servings you eat each day.

Fruit Rainbow
Eat a Rainbow

So what are the “best” fruits you can eat for a healthy lifestyle? My top picks would include berries (strawberries, raspberries, blueberries, blackberries), avocado, lemon, lime, grapefruit and pomegranate. I most often choose berries over anything else because they satisfy your sweet/sugar cravings and they boast a very impressive nutrient profile. Of course, stick to the all natural and stay away from canned or pre-packaged sources. Frozen fruit is absolutely fine too! I always have frozen fruit in the fridge to use for my shakes.

The amount of fruits you should eat would depend on your goals and the meal plan you are following, but most plans I see have you eating just 1 – 3 servings daily….and wine does not count as a fruit (unfortunately) ! 🙂

Here are some great fruity recipes to try out this summer.

Strawberry Lemonade Bars

Avocado Dressing

Raspberry Chia Pudding

Peach Salad with Cumin Dressing

Broiled Grapefruit

Watermelon Salad

Mojito Fruit Salad

What are some of your favorite fruity recipes? Please share!

 

 

Time for Reflection

Reflection

Thank goodness for weekends, a time to recharge and spend time with family and friends. In our Reaching Your Full Potential series, we are talking about how to become our best selves and for days 4 & 5 (combined for the weekend) we are going to spend some time with reflection.

I know a lot of us spend Sunday as our rest day. It’s a great time to relax and spend time with family and friends OR just chill out by yourself and enjoy the silence. This is also a great time to reflect and review your week. How did you feel? How was your nutrition & how many treats/cheats did you have? Did you drink enough water? Did you miss any workouts? What are your victories and how do you need to improve? Were you able to increase weights or finally conquer a yoga move?

Write these down and be proud of your accomplishments, no matter how small. Also write down how you are going to improve or challenge yourself this coming week. Maybe you need to bump up your weights or try to give up sugar this week. Whatever it might be, write it down so that you are more likely to stick to it. I’d love to see your list, so write it down, take a picture and post in the comments! 

Reflective thinking

John Maxwell in his The 15 Invaluable Laws of Growth gives us some great thoughts on reflection and the power of the pause.

  1. REFLECTION TURNS EXPERIENCE INTO INSIGHT
    Most of us experience many interactions and activities every day. Some good and some bad.  I believe that we have to opportunity to learn from all our experiences. The key to doing this is to find time to reflect, to pause, and to process what we have been through. When we take the time to reflect, it allows us to filter out the distractions and focus on the learning part. Learning gives us insight into how we might respond when going through the same experience again.
  2. EVERYONE NEEDS A TIME AND A PLACE TO PAUSE
    Much of the time, we are in an environment that is influenced by many things that are beyond our control. It is imperative that we make time and find a place that we can reflect. How often are you driving down the road and have a great idea cross your mind? By the time you get to your destination, your mind has been filled with several more things and that original idea is gone forever. Finding a time and place to reflect allows us to record these thoughts and experiences and use them as a way to grow.
  3. PAUSING WITH INTENTION EXPANDS AND ENRICHES THINKING
    When you intentionally take the time to reflect, go into the reflection time with purpose. When we go into the reflection period with and expected outcome, the chances of success are much more likely. Be intentional about documenting what has been learned. Formulate a follow up activity and construct a framework on what to do with the learned insight.

 

Reflect upon your present blessings, of which every man has plenty; not on your past misfortunes, of which all men have some. -C Dickens

Fitness Apps

It is Day 3 in our Reaching Your Full Potential Challenge! So far, we have written down our top 3 goals for the month and read an awesome article from motivational speaker, John C. Maxwell, about improving yourself. When you went to bed last night, did you ask yourself the 3 questions he suggested? If not, make a note in your phone and set an alarm so that you can remind yourself to do it as you are getting ready for bed. Taking the time to reflect on your day will help you grow and improve yourself.

Speaking of phones, there are limitless FREE apps out there to help us achieve our goals and help us become our best selves. Your Day 3 Challenge is to find an app that helps you with your goals whether it be fitness, time management, learning a new language, etc. Let me know what app you found and how you are implementing it into your day!

Today, I’m going to share with you a few of my favorite fitness apps. Maybe one of these will work for you too!

 

My Fitness Pal

My Fitness Pal has been around forever and the one I have used for the last 5 years! This online calorie counter and diet plan can help you lose weight by tracking your caloric intake quickly and easily. There are nutrition facts for over 2000000 foods and it’s super easy to enter your meals. Personally, I believe the free version is all you really need, but the paid version does give you more data about what you are actually eating. If you use MFP, send me a Friend Request! You can also view my food journal and workouts. Free with optional in-app purchases; iOS and Android)

stravaAre you a serious runner or cyclist (like my husband)? Then Strava is for you! It keeps track of your most recent runs and rides, and no app comes close to the its capabilities. The app can track distance, speed, elevation, calories burned, heart rate, power, and cadence. Then it synthesizes all of this data into easy-to-understand graphics. We use this for our bike rides and I also use when I walk our dog. 🙂  Free with optional in-app purchases; iOS and Android

BOD

This is my absolute favorite app and the one I use the most. With Beachbody On Demand there are hundreds of workouts to choose from … everything from strength training, cardio kickboxing, yoga, pre & post natal, you name it, it’s there. Not only do you get awesome workouts, but you also get nutrition guides that go along with the workouts and all the support you could possibly need. The app itself is free, but you do have to sign up for membership in order to use it. The membership is FREE for 30 days and then there is a nominal fee going forward. Super easy to cancel at any time too! Not only can you use this on your phone, but also your ipad, amazon fire, roku, computer, etc. Awesomesauce!

c25kThis is an app that I do not use only b/c I cannot run. 🙁 I wish I could, but my knee injuries won’t allow it. However, if you are able to run and don’t know where to start, Couch to 5K will be your jam. The free eight-week program gives you three workouts per week that will get you ready for your local Fourth of July road race. (Free;iOS and Android)

 

7 min workoutThe 7 Minute Workout is a wonderful free app that is perfect for those of you who need a QUICK workout. Each workout is only 7 minutes, so no excuses, right? You will do 12 exercises for 30 seconds each, with 10 seconds of rest in between. It’s a great way to wake up in the morning!

 

 

Self-Assessment

It’s Day 2 for our “Reaching Your Full Potential” challenge we are doing this month in my ongoing accountability group. This month we are focusing on becoming our best self. If you missed the intro to this month’s focus and day 1 challenge, go ahead and take a look at it now.

Today’s challenge is easy: Read the following article.

Self-assessment can help you improve every day.

This article is from one of my favorite motivational speakers, John C. Maxwell. I’ve had the pleasure of hearing him live at our annual conference and he speaks with so much heart and passion that you can’t walk away without wanting to read everything he writes. This article is all about Improving Yourself and how to start the journey on becoming your best self.

Improve Yourself
By John C. Maxwell

Time for a history lesson: The Stone Age didn’t end because humans ran out of rocks. It ended because we kept learning and improving. If you think about it, the desire for self-improvement is written into our DNA.

Through the ages, the most successful people have been those who could tap into their deep drive to improve themselves. Learning to perform better day by day and studying those who share that commitment is a special passion for me, and I believe it’s important for any leader. In this second adaptation from my new book Sometimes You Win, Sometimes You Learn, I’ll share some of what I’ve discovered about self-improvement.

1. It’s the first step to improving everything else.

The world whizzes by at an incredible pace. I joked about the end of the Stone Age. Some archaeologists believe that period lasted millions of years. But the Bronze Age, which followed, lasted only 2,000 years. Then the Iron Age, less than 1,000. Each period in technological history comes faster and faster—a testament to our drive for progress.

Now, in the Information Age, advancements accelerate at incomprehensible rates. According to a University of California at Berkeley study, the amount of information produced worldwide in 2002 was five exabytes—the equivalent of 37,000 digitized copies of the 17 million books in the Library of Congress. And that was before Twitter, Facebook, YouTube and others took the exponential growth of human expression to a new level. Hewlett Packard estimates that by 2020, 50 zettabyes of new information will be created each year. A zettabye is 1,000  exabytes!

The bottom line is clear. If you are not moving forward, the world is passing you by.

2. It requires leaving your comfort zone.

In Crime and Punishment, Fyodor Dostoyevsky’s protagonist observes, “Taking a new step, uttering a new word, is what people fear most.” Instead people should most fear the opposite—not taking that step. If we don’t step out of our comfort zone and into the unknown, we will not grow.

Security does not take us forward. It does not help us overcome obstacles. It does not lead to progress. You’ll never get anywhere interesting if you always do the safe thing. Instead you must surrender security to improve.

Progress is not a single step. You’ve got to keep marching—committing to the improvement you’ve pledged to make. Speaker Peter Lowe once told me, “The most common trait I have found in successful people is that they conquered the temptation to give up.” Face your fears. Get out of your comfort zone and try new  things.

3. It’s not about quick fixes.

We live in a society with what I call “destination disease.” People want to do just enough to “arrive,” and then they want to retire.

My friend Kevin Myers says it this way: “Everyone is looking for a quick fix, but what they really need is fitness. People who look for easy solutions stop doing what’s right as soon as pressure is relieved. People who pursue fitness do what they should no matter what.” That’s the truth. Losers don’t lose because they focus on losing: They lose because they focus on just getting by.

Where do you stand? Are you fixated on the easy way out? Or are you the slow-but-steady type who keeps working to get better? Those are the people headed toward success.

4. It’s a daily commitment.

David D. Glass, the former president and CEO of Wal-Mart, was once asked why he admired company founder Sam Walton. He responded, “There’s never been a day in his life, since I’ve known him, that he didn’t improve in some way.” Now that is an accomplishment.

Pretty early on my own journey, I heard something from the personal development speaker and author Earl Nightingale that changed my life. He said, “One hour per day of study will put you at the top of your field within three years. Within five years you’ll be a national authority. In seven years, you can be one of the best people in the world at what you do.” That was when I made the daily commitment to understanding leadership.

Some things simply have to be done every day. You know that old saying, “An apple a day keeps the doctor away”? Well, eating seven apples at once every Monday morning isn’t going to give you the same benefit. If you want to improve, intentional growth needs to be a daily habit—it’s not a once-in-a-while, when-you-have-time sort of thing.

As I’ve worked to improve myself on a day-by-day basis, two words have helped me stay on track. The first is intention. Every morning I promise myself to learn something new. As I go about my day, I’m consciously looking for things that will help me improve.

The other word is contemplation. Time alone is essential for self-improvement. When I spend time thinking about my challenges, experiences and observations, I gain perspective. I can evaluate my losses and mistakes, and learn from them. These quiet moments are also my time for positive self-talk. Motivational humorist Al Walker said, “The most important words we will ever utter are those words we say to ourselves, about ourselves, when we are by ourselves.” During these solo conversations, we can beat ourselves up or build ourselves up.

Need your own conversation starter? Ask yourself these few questions before bed, as I do.

• What did I learn today? What spoke to both my heart and my head?

• How did I grow today? What touched me and affected my actions?

• What will I do differently? Unless I can state this specifically, I haven’t learned anything.

One of the things I never do during that private conversation is compare myself to others. There’s a reason for that. My desire is not to become superior to anybody else. I want to be superior only to my former self. Intention and contemplation help me do that.

SUCCESS MAGAZINE
COPYRIGHT © 2016 SUCCESS ON DEMAND

“Make the most of yourself….for that is all there is of you.”
Ralph Waldo Emerson

Comment below and let me know what you think. 

Reaching Your Full Potential

This month, my Fit Attitude Lifers’ focus is “Reaching Your Full Potential”. For the most part, most of us know that we need to workout, drink lots of water, eat as healthy as possible, and we do those things daily in order to improve our health. Once we are living this routine, day in and day out, it’s easy to get complacent and forget to challenge ourselves.

In order for you to change your appearance, your workouts must challenge you either by doing a new workout, working out more intensely, or working out for a longer period of time. That same mindset goes for growing as person as well. We must challenge ourselves daily to learn something new, challenge our mind, body and spirit so that we are becoming our best self and reaching our full potential. This means different things to different people, but our goal is to focus on improving a little bit each day so that we can become our best self.

June Focus FitKeri

To begin, let’s think about our goals for June. Our Day 1 challenge is to write out 3 of our goals we have for the month of June. This is not just your fitness goals, I want you to really think about what you need to do to improve your life. Think about your three worst habits and let’s find a way to improve them! Maybe one of your goals is to help a family member to reach their full potential. Comment and let me know what your goals are for the month! I can’t wait to hear them and help you reach your full potential. 

Click here to see Day 2.

I am currently looking for women who want and need the support to get fit, but in a healthy way that’s going to last.  These women will need to commit to working out 30 minutes or less a day, follow a nutrition plan, and participate in our private online accountability group. This online fitness support group is starting soon, and includes a workout routine tailored to your goals, a customized meal plan, nutrition education, online peer support 24/7 and daily coaching with me.

2014 03 10_6832

I will only be accepting ~10 women per month in order to keep the group small and intimate and allow me to give you as much attention as needed! If you can commit to working out 25-30 minutes a day, follow a nutrition guide/meal plan, and can provide updates with me, then please fill out the application and I’ll get back to you as soon as I can to discuss.  I’m here to help YOU succeed! Let’s go!

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