BE SMART, MAKE A GOAL

BE SMART, MAKE A GOAL

So now that your bubble has been busted about the things that you thought you knew, it is time to fill your noggin full of the ACTUAL TRUTH!

The three biggest truths and most important things you must have/do to, change, have success, see results, BASICALLY DO ANYTHING are these: Goal Setting, Consistency and Self Efficacy. But one thing at a time lets talk Goal setting for now!

Honestly folks, you can’t expect any changes to happen, if you don’t know how to get there.

GOALS, represent the framework/foundation for your success. So how do you create them? Well by being S.M.A.R.T about it, of course. The best way to create goals is to use this acronym ALWAYS!!

 

S= Specific

You need a specific goal. That precisely states what you are going to do.

BAD GOAL: I want to lose weight

GOOD GOAL: I want to lose 24 lbs. in the next 6 months

 

M= Measurable

The goal should be quantifiable, something that can be measured for progress. Not only will seeing progress ensure your motivation but it will also breakdown the goal into something that is manageable.

Example: Lose 24lbs in the next six months, losing a pound a week for the

24 weeks.

 

A=Attainable 

If you have a goal that out of reach or unrealistic, YOU WON’T MAKE IT!!! And who purposely wants to set themselves up for failure?! For instance, if you sign up for a Full Marathon as a part of your weight loss goal and you ABSOLUTELY HATE RUNNING, then you probably you just wasted $40 bucks on an entry fee for a finish line you will never see (JUST KEEPING REAL).

 

R=Realistic

This goes hand in hand with your goal being attainable. Not only must your goal be something you like to do but it must be within reach. For instance, you want to lose 24lbs. Well Hunny, I can tell you it is not going to happen overnight! You want to make your time frame is something that will be DOABLE! If You want to lose 24 lbs. in six months that is COMPLETELY DOABLE, and you have set yourself up for SUCCESS!

 

T= Time

PUT A TIME STAMP ON IT!!! You are a priority and so are your dreams and goals. Make sure when you are writing down them down that you give yourself and end date of when the goal should be finished. If you don’t like anything else that is not a priority it slips by the wayside!

Remember set goals SMARTLY!!! If you want to achieve something hold yourself accountable and make it happen. You got to do it for yourself! A few things to remember when you are goal setting:

  1. Write your goals down
  2. Review your goals daily
  3. Do the work!

 


 

 

Lyndsey Bobola understands the struggles of losing weight and getting healthy. She has lost over 65 pounds through her fitness journey. Breaking through the fad diets and exercise routines and giving up excuses, Lyndsey created goals and developed nutrition plans that worked! She gained a healthy lifestyle and now feels better than ever before. As her life improved, Lyndsey developed a passion to help others discover the path to a healthier life.

Now, Lyndsey is here to help clients cut through the noise of Instagram fitness models and fad diets to find real, lasting change. She is here to help people who are ready to improve their life through fitness, health, and life goals.

Scrolling through Instagram accounts of so-called fitness models, Pinterest meal prep ideas, and online workout programs with no scientific backing, Lyndsey realized a majority of fitness ideas online are wrong. They are designed for quick but not lasting results, to make you feel inadequate, or to get your money and leave you hanging. Lyndsey wants to change that through education and hands-on training. Taking no excuses, she provides honest and effective guidance for people who are ready for change.

You can also find Lyndsey on Facebook – Instagram – Website

 

3 TIPS TO EATING HEALTHY ON THE ROAD

3 TIPS TO EATING HEALTHY ON THE ROAD

Photo Credit: Terry Jaskiw

 

When it comes to traveling, whether for work or pleasure, finding healthy food options can be tough. The airport, train, highway rest stops, and other road warrior venues don’t always provide the best options. That said, having a plan of attack can help.

Here are three tips to help you stay on track when you’re on the road:

 

Plan ahead.


Know where you’re headed and then devise a plan. This could mean packing your own food, calling ahead or scouting out exactly where you’re headed and potential obstacles. For example, what eateries are available at the airport? If you’re headed to a work conference, can you call the hotel to see what’s on the menu? Going to a wedding or a an awards dinner, call the venue and find out what they’re serving. Especially if buffet meals are going to be served, it’s important to know what options you have and plan accordingly.

If you really want to get specific, plan out your days in MyFitnessPal (the free app I use to track my food, especially when traveling). Review your itinerary and plot out how you will eat. When you eliminate surprises, you will find eating healthy much easier to accomplish no matter what the situation.

 

Know your options.


Going back to my buffet example, be sure to take an inventory of all the food options. Typically what I’ll do if I’m up against a buffet and first, slowly walk around and take in everything that’s offered. There are so many times when I loaded up my plate, only to realize there was a better option at the other end. You don’t want to miss anything, including how to avoid the dessert area!


It’s rare to not find salad or some sort of grilled item in a buffet. Once you see all of the available food, then you can make an educated decision on what to eat based your goals. Whether it’s high protein, low fat, low carb, Paleo, gluten-free, etc., be sure you are clear on everything available and then you will be able to make the best healthy selection based on your options.

 

Be a diva and ask for what you want.


Just because a meal or item is listed on a menu does not mean you have to order it as-is. Think about all of the people who have food allergies, gluten sensitivities or dietary restrictions. Eating healthy is just as important!
Let’s use a chef’s salad as an example. For me, I will ask for no cheese and to have dressing on the side. Many salads are very healthy, it’s what they put on top of it that sometimes turns a healthy salad into an unhealthy meal. Think about your creamy dressings, various cheeses, anything fried and seeds/nuts. While you don’t always need (or have the option) to choose salads, that is always your best best if you’re trying to go healthy and watch your calories. But, be sure you know what’s in that salad. Add in cheese, nuts and other calorie/fat-dense add-ons and suddenly your salad has more calories than that cheeseburger! Too much of anything — healthy or not — is never good.

Being a road warrior is no excuse for not eating healthy. Always keep a protein bar, some nuts or an apple in your purse or backpack because you never know when you’ll be stuck on a delayed flight or traffic. Even if you’re not traveling, there are many times I’ve been delayed at the dentist or doctor’s office and had to scarf down a protein bar in the waiting room. You never know when you may be delayed and unable to get to some healthy food options.

 

You can also refer to this handy guide of healthy food options when you’re on the go. While it may seem difficult to find a healthy option at most fast food chains, you’d be surprised by how making some small tweaks can make all the difference. For example, instead of getting the Big Mac and large fries at McDonald’s, why not opt for the plain cheeseburger and small fries. By making that switch, you save a significant amount of calories, fat and carbs! Or if you’re stuck at the local gas station mini mart, don’t immediately reach for a hot dog. Instead, grab a bag of beef jerky or a protein bar. Not only will your stomach thank you, but so will your waistline!

Now you have no excuses for not being a healthy road warrior! Want to learn more tips? Visit www.allisonjacksonfitness.com.

 


 

Allison Jackson is the founder of Allison Jackson Fitness. She is passionate about all things health and fitness, but she really loves sharing her knowledge and expertise to help corporate moms get lean eating foods they love so they can be at their best. She knows exactly how hard it is to work full-time, take care of the kids and household…plus try to fit in working out, eating right and taking care of herself, too! Allison has spent the last seven years training and competing in figure competitions — even winning her pro card — so she has a crystal clear picture of what it takes to get to your ideal weight and stay there. Now she’s ready to share what she’s learned and experienced. Are you ready to transform your body and reach your goals?

You can also find Allison on Facebook – Instagram – Website

SIMPLE STEPS FOR A SUSTAINABLE EASTER

SIMPLE STEPS FOR A SUSTAINABLE EASTER

Photo credit: JESHOOTS.com

 

Hippity Hoppity, Easter is on it’s way! I love spring, when I can open the widows and let the fresh air in, see the trees and plants coming into bloom, and feel that renewing sense of potential and excitement. 

We don’t actually celebrate Easter, but we do celebrate the spring equinox, which shares a lot of the same (or similar) symbolism with Easter. Eggs, fresh grass, bunnies, and chicks are all part and parcel of the celebration, but it has become something other than what the original celebration was all about. It’s about fertility, growth, and a renewed sense of optimism (at least, for me it is). 

Go to any store and you would think that it’s Christmas, part 2. Plastic Easter baskets filled with plastic grass, topped off with cheap toys and candy, all wrapped up in a plastic bag line the shelves. We’ve become so engrossed in the “what did you get” that we’ve forgotten about the “how do you feel”. I would like to suggest that we return to a simpler celebration that would include time with friends and family, time to revisit our goals, and simple appreciation for the gifts of the season. 

Here are a few things that we can do to lessen our impact on the planet, reconnect with simple traditions, and honor the season:

Choose real eggs over plastic.

Go to the farmer’s market and pick up a couple dozen farm fresh eggs and dye them using natural dyes. You’ll learn how to use natural dyes, which can be used for other purposes, support the local economy, and have the most delicious eggs ever. You can even get really fancy and blow them out with an egg blower and save them for next year! I’ve had this one for years and love it. Another alternative is to use wooden eggs. You can paint them and save them, using them year after year. These could potentially become cherished items, passed on through the generations too.

Forgo the plastic grass.

Choose something that can be reused or repurposed. Scarves, vintage doilies, or vintage hankies would look so pretty in a basket and can be useful after nestling the delicate eggs. You can also just use real grass. Just pull some up, stuff the basket, and then compost it later. The bonus with this is that it’s free! 

Choose a real basket.

You could either reuse this year after year, or, if you choose a more neutral one, you’ll be able to use it for all kinds of things. I have a basket that served as an Easter basket and traveled with us from San Diego, but now I use it to collect eggs from our chickens. I didn’t have to go out and get a specific basket for collecting eggs, it’s very useful, and it’s cute too. 

Visit a farm instead of gifting bunnies or chicks.

Not only would this be a really fun activity for the entire family, you’ll save yourself the headache of eventually having to rehome the bunny or chick, once it’s grown and the cuteness has worn off. Many farms loving giving tours, especially in the spring when there is new life everywhere. Some even have farm-to-table dinners, which would be the perfect end to a perfect day.

Choose locally-raised and grown food for your feast.

If you’re in the city, your best bet is probably a visit to your farmer’s market. You’ll find all kinds of seasonal treats, like ramps, fiddleheads, lamb, flowers, etc. Talk to the farmer and ask where they are located, making sure that he really is local. Some vendors at farmer’s markets just buy from wherever and sell it, letting the customer assume that it’s local. You might end up with a smaller meal, but really, this isn’t about the meal, it’s about the celebration of the season. If you’re lucky, you might even be able to find wild onions (chives) and mushrooms if you’re into foraging! 

Create something beautiful.

In celebration of the season, make a wreath of locally gathered items. I love a simple, moss-covered wreath with a big bow on it. Create decorations made of materials that can be composted, or better yet, make it so that you can use year after year, like the cute little bunny picks pictured here. 

There are a lot of different things that you can do to create a sustainable, simple, and beautiful Easter holiday, but it’s more important to start. Do just one thing and see how it makes you feel. I guarantee that you’ll get a little smile inside, like a light that says, “thank you for caring.” They’re such simple, easy changes, but that’s how we create bigger change, one Easter celebration at a time. 

Read the original article HERE.

 

Tatia Elizabeth is a certified sustainability consultant, radical homemaker, unschooler, doTERRA wellness advocate, and homesteader. She is also the admin for Toward Zero Waste Haywood County, NC Facebook group.

Her background in alternative and natural medicine, preparedness, self-reliance, environmental science, and domestic history are the backbone of her life of zero-waste, sustainability, non-consumerism, and environmental responsibility. She has studied environmental issues, natural medicine, preparedness, and domestic history for the better part of 30 years and it is her journey to share the knowledge of how the health of one’s environment affects human health with her community. She offers classes, workshops, presentations, and courses on a variety of subjects that is she is passionate about, as well as consultations and mentorships.

She is the mother of 4, plus one bonus son. She is married to her beloved, a retired Navy veteran and on the board of a local non-profit, Women of Waynesville. She received her BA in health & wellness with an emphasis on environmental science and domestic history from Purdue Global University in 2019. She can be reached at https://smokymountainhomestead.wordpress.com/  or smokymountainhomestead@gmail.com.

You can also find her on FACEBOOKINSTAGRAMTWITTERPINTERESTLINKEDIN

TIMING IS EVERYTHING

TIMING IS EVERYTHING

 
Happy Spring!  

I hope it’s gorgeous where you are! And I hope you’re enjoying warmer temperatures, beautiful flowers, the greening of the trees, and more lightness in your step.

Last week as I made my grocery list for the week, I suddenly wanted all of the veggies and salads.  Not two weeks earlier my main purchase was 4 pounds of short ribs (yum!!). But this shift got me to thinkin’…

So many people make wellness goals (i.e., “eat right and exercise”) at the turn of the New Year — but this is not really in alignment with the cycles of nature. In fact, so much of what we do is not in alignment with nature and we suffer terribly for it.

During the depth of winter our bodies naturally want to put on some extra pounds, to stay warm and cozy, to nestle in. It’s not the best time for 30 day yoga challenges, starting a CrossFit program, and dietary detoxes.  That doesn’t mean we just sit on the couch and eat boxes and boxes of Girl Scout cookies all winter (no judgement here if you did!), but doubling down our efforts to not gain a pound or two can mess with our natural rhythms quite a bit.

But now, now is….the transition from winter to spring is the time that your body is ready to lighten up, become more active, and be more productive. 

So intelligent, right?

One of the things I talk about most with my clients is that your body is wise!  It’s part of nature, and as such, it has its own intelligence and rhythm. You don’t really need to look to books and experts to tell you what and how often to eat. You need to learn the language that your body is speaking to you all the time and then give it what it wants.

If you learn how to pause, and to listen to your own body as it speaks to you, you’ll know.  You’ll learn its cues, what it’s saying yes to and what it’s saying no to.

And then comes the perhaps more challenging part — to set up the practical aspects needed to give your body what it wants — to plan meals, to make time for the shopping and the cooking, and to deal with any mental drama your mind kicks up about what it wants to be eating — often based on out-dated habits and emotional cravings.  This is where coaching can be extremely helpful, so feel free to reach out!

I have to be honest, I don’t love the words “cleanse” and “detox” because it sets us up for a lot of moralizing around our food choices.  But if you are getting the sense that your body wants to simplify for a bit and could really benefit from this sort of nourishing support during this seasonal transition, there are a couple of good ways to go for a period of 3 – 7 days.  It’s nice on the front and back ends to do a couple of days of whole, non-processed foods. Not sure if this is for you? Just get quiet and ask your body and see what your “gut feeling” is. That will also help you choose which to do. 

  1. A mono-diet of kitchari for 3 – 7 days. Include some warming spices of ginger, turmeric, and cumin, and a well-cooked veggie like broccoli or spinach.
  2. Have a salad for lunch with a nice mix of greens and veggies with lean (or no) protein and a simple dressing of lemon juice, cumin, and olive oil. Parsley, celery, dandelion greens, raw or steamed beets are great salad inclusions for this time of year.  Sip warm veggie or bone broth or a puréed vegetable soup for your other meals. Here’s a recipe for a great sweet potato and greens soup that fits the bill perfectly. Include healthy fat such as coconut oil or ghee if sticking to the veggies.

Make sure you feel well-nourished physically.  The goal is to simplify your eating, not go hungry!!

As for movement, if you’ve not been very active and it’s time to get going again, ease into it with some nice walks in the sun, a little dancing or yoga, and stuff that simply feels like playing.  You can turn this into more structured, rigorous activity as you feel led. Again, use this as a time to tune into what your body is saying to you!

And, if this is NOT a happy season for you because all of the pollen has your allergies going — we should also talk.  Seasonal allergies are often a symptom of an immune system that is unable to keep up with less than stellar gut health and systemic inflammation.  I have recommendations to help you with these, so do reach out to me at Laura@LauraJarrait.com.

Laura Jarrait, creator of Eat Well, Move Well, Live Well is an intuitive eating and movement coach for women. She is on a mission to help women end stressful thinking about food, eat with confidence and pleasure, and trust and love their bodies now. As a life-long fan of eating and a devoted student and teacher of alignment-based yoga and other somatic and mindfulness practices for over 20 years, she teaches women to end the war with their bodies and come into true respect, appreciation, and yes, even love, for their physicality. Be-friending your body in this way changes the game completely around how you nourish yourself and experience the joy and pleasure of being, which in turn frees you up to make your unique and powerful contributions to this world. You can read more about her story and work at www.LauraJarrait.com

You can also follow Laura on Facebook and Instagram 

THE UNSCHOOLING ADVENTURE

THE UNSCHOOLING ADVENTURE

Photo Credit: David Bartus

 

When our youngest son was in public elementary school, he loved it, he was doing well, and he was thriving. But then, I think that is probably more the rule than the exception at that age.

 

Then came middle school. What a nightmare. He was miserable, the education was lackluster, (to say the least), and he was turning into a little jerk. He had been such a sweet kid, so the change in him was unnerving and confusing. 

 

“We learned about how he learns BEST.”

 

We pulled him out of school a couple of weeks into 7th grade and went with an online public school. That’s when we learned about how he learns best. He had trouble going from subject to subject, bouncing around, and retaining very little. He was also bored to tears and the school did little to help keep him engaged in the work. He did much better as a binge learner. He loves to delve deep into a subject and learn all he can and then go on to the next thing. And, as it turns out, he retains the information better and has learned how one subject can lead to another or even cross over into another.

 

He’ll spend months learning something, like ancient history and war, computers, or cooking and then move on to something else. Unfortunately the online public school was basically the same thing as public school, only at home, so that didn’t work either. Then, adding in all of the nagging that I was doing (and trust me, it was a LOT) to get him to do his homework (which was making both of us cranky) to the mix and that can squash the love of learning really fast. So we decided to scrap everything and start all over.

 

Starting Over

 

The first thing we did was just let him take a break, which was harder on me than it was on him. The poor kid basically slept for about 8 months. He was exhausted and it was obvious. I can’t imagine how difficult it was to try to learn something when all your body wants to do is sleep. I learned a lot of patience during those 8 months, letting his body get the rest it needed and just being there for him. After that he finally started wanting to get up and do things, becoming more engaged than he had ever been before. My sweet boy was coming back! 

 

I had been doing weeks and weeks of research on education alternatives and discovered unschooling. I knew this would be perfect for him because it would give him the freedom to learn what he was interested in at his own pace and to the depth that would satisfy him and keep him engaged. My husband and I decided to give it a try and see how it went and I’m so grateful that we did. 

 

No matter what they’re doing, they’re always learning something.

 

One of the hardest parts of unschooling is remembering that no matter what they’re doing, they’re always learning something. There is no, “and what did we learn from this?” or checking to make sure that they’re learning. Rest assured, they are. He was learning what he loves, what makes him tick, what he doesn’t like, and how he likes to be in the world. He was learning to be a responsible human being, how to find joy in life, and how to be a good person. That was more important to us than him learning how to do common core math or recite useless data that he would never use in his life. His love of learning was growing exponentially and his range of interests grew along with it.

 

That was 5 1/2 years ago and today he is happy, well-adjusted, can hold a decent conversation, knows how to problem solve, can build computers, and has a wicked sense of humor. At 17 he is kind, observant, smart as a whip, well-rounded and engaged. He attends a local homeschool co-op (his choice) once a week, has a job, and IRA, and loves to snowboard and do martial arts. He does spend a lot of time online, but it’s funny that a lot of it is on research of topics that he’s interested in. Right now it’s the periodic table, Spirit Science, and physics. Most of the time it’s hard to just keep up with him. 

 

“We got to know our son as a person and a friend”

 

Because unschooling is learner led, it has given us the opportunity to really get to know our son as a person and a friend. We love spending time with him and we’re lucky that he loves spending time with us too. Watching him grow this way has been such a wonderful experience for our family and I am grateful for it. I will say that unschooling isn’t for everyone, but for us, it’s been perfect. I love the man he is becoming and I’m the lucky one that gets to be his mom. 

 

Tatia Elizabeth is a certified sustainability consultant, radical homemaker, unschooler, doTERRA wellness advocate, and homesteader. She is also the admin for Toward Zero Waste Haywood County, NC Facebook group. Her background in alternative and natural medicine, preparedness, self-reliance, environmental science, and domestic history are the backbone of her life of zero-waste, sustainability, non-consumerism, and environmental responsibility. She has studied environmental issues, natural medicine, preparedness, and domestic history for the better part of 30 years and it is her journey to share the knowledge of how the health of one’s environment affects human health with her community. She offers classes, workshops, presentations, and courses on a variety of subjects that is she is passionate about, as well as consultations and mentorships. She is the mother of 4, plus one bonus son. She is married to her beloved, a retired Navy veteran and on the board of a local non-profit, Women of Waynesville. She received her BA in health & wellness with an emphasis on environmental science and domestic history from Purdue Global University in 2019.

You can reach Tatia at https://smokymountainhomestead.wordpress.com/ or smokymountainhomestead@gmail.com.

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