Tag: Habits

10 Ways to Keep a Positive Attitude in the Winter

10 Ways to Keep a Positive Attitude in the Winter

The wintertime is notorious for making our moods tank. It happens and that’s okay, but there’s no reason we should wallow in it and give up on feeling good during the coldest months of they year. Some of the things that have helped me along the way:

  1. Think positive: Keep your thoughts as positive and uplifting as you can. It may not be as simple as just thinking positive, but it can be done and is very beneficial all around. How you go about this is up to you, but some ideas are to write down a list of things you’re grateful for each day, reflect on any good that happened in a blog post or journal, or look for positive posts on social media. It can also be good to surround yourself with positive words and people.
  2. Take care of yourself: Self-care is very important to our overall wellbeing. If you don’t take care of yourself, then who will? Also, who will help your loved ones if you are not first taking care of yourself so that you can help them? So rest you need to rest, take time to recharge such as reading or taking a walk, and eat healthy to fuel your body to perform its best!
  3. Have a family night:  Spend quality time with your family. Whether you hold a movie night, game night, or simply a family meal together once a week, it is good for the whole family’s wellbeing. It boosts your mood to have bonding experiences where everyone benefits in some way. Not to say that it’s all a puppies and rainbows, as we all know there are difficulties getting along sometimes, but it helps in the long run!
  4. Go play in the snow! If you live where it snows, go out and play in the snow on occasion. Even adults can have fun building snowmen, forts, and hills to climb or slide down. It’s also freeing and exciting to go sledding and make snow angels! So definitely try it sometime!
  5. Snuggle with your pets: A good snuggle with your pets can be therapeutic and lift up your mood by simply having that closeness with them. It makes you feel happier and more positive overall to experience the contact and express your love and care for them. Go love on those furbabies!
  6. Take advantage of sunny or warmer days! Whenever it is sunny or warmer, take advantage of it and get outside! Soak up the sun’s rays for the wonderful, and very necessary, Vitamin D! We lack that vitamin in the winter, especially in a snowy or gloomy climate. So those days when it is sunny or warmer are very important to take advantage of!
  7. Exercise consistently: I know that our motivation to exercise often goes out the window in the colder months, but do whatever you can to keep your motivation high: search Facebook or Pinterest for inspiration, listen to your favorite music that helps pump you up, or remember why it’s important for you to continue exercising even now. Then stick with it!
  8. Cuddle with your kiddos: Just like it’s good for your health to snuggle with your pets, it’s just as beneficial to hug and love on your kids. Plus, it’s good for them too! These little cuddle sessions help remind you both that you’re not alone and that you are loved, and that is a good thing anytime of the year.
  9. Focus on the good: Similar to thinking positive, focusing on the good each day will teach your mind to hone in on those moments, which in turn helps lift your mood. The more you practice, the better you’ll get at it and the easier it will to keep a positive attitude!
  10. Keep moving forward: No matter what else you do, keep moving forward with your goals and interests. It will all add up as time goes by. While it’s sometimes hard to see, you are making progress. It will become visible with time, trust me!

Winter doesn’t have to be a time of low mood and low energy, it can be a time of thriving and positivity. Practice some or all of these tips for the rest of the winter and see how it can change your life and your attitude!

What are your favorite ways to keep a positive attitude in the winter? How often do you take part in them?

 

~Bonnie~

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10 Small Changes that Add Up to Big Results

10 Small Changes that Add Up to Big Results

You may think that losing weight and getting healthy is this big, elusive, undertaking and super difficult to do… but it doesn’t have to be! You can make small changes that add up to big results! Check out and try some of these ideas:

  1. Challenge yourself to drink 8oz of water before eating dinner each evening: Not only does this help you get some water in and your hydration up, it also helps you feel full faster! Eight ounces really isn’t much to drink at once, yet has such a great impact.
  2. Eat one fruit or veggie at each big meal- breakfast, lunch, and dinner: Just take it one meal, one small choice, at a time! So at each meal, make sure you have a serving of fruit or vegetables. This makes it manageable and one serving isn’t as big of a deal. You’re adding in three servings of fruit and veggies per day, just by this small change and that’s amazing!
  3. Get just 10 minutes of exercise each day to start with: Starting with a goal of ten minutes is small enough to not be daunting. Then you can add more if you feel up to it and eventually work your way up as you progress.’
  4. Park further away from the store entrances to get more activity and use the stairs instead of the elevator/escalator. It won’t take you much more time to take the stairs whenever you have the opportunity, or to park further away from the store entrance. The activity and benefits of doing these things add up big time!
  5. Grab a piece of fruit when you have a sweets craving: Instead of picking up a cookie or whatever other sugary treat, simply grab an apple or another fruit to eat. You will save a bunch of calories and there are wonderful health benefits to fruits!
  6. Use ground turkey instead of ground beef when you cook: Using ground turkey does taste different, I won’t lie. However, it isn’t that big of a difference. You can alternatively use lean ground beef too. This simple swap makes a huge difference in calories and fat content, which is so much healthier!
  7. Walk in place during commercials of your favorite evening show: When you watch your favorite evening show, get up and walk in place during the commercials. There is a good 15-20 minutes of commercials per one hour of TV. If you walk in place during each commercial, which lasts a few minutes each, it adds up to a lot of activity!
  8. Don’t always “clean your plate:” If you’re full or done for whatever reason, then stop eating, whether your plate is empty or not. Which is a bigger waste: eating extra calories your body doesn’t need, or throwing food away to prevent those extra calories from turning into extra weight on your body?
  9. Track your food: Take a few minutes to track your food after each meal or once a day- write the foods down in a notebook, track online through SparkPeople or MyFitnessPal, or simply whatever works best for you!
  10. Walk to do errands if they’re close to your house: If your errands are only a mile or so away, walk to get them done. You’re getting exercise in and running your errands at the same time!

All of these little shifts can be made one at a time, or by doing whatever works for you to start and then adding on as you move forward. They are relatively small changes or sacrifices, that add up to big results over time!

What small changes have you made that have added up to big results? Or what small changes can you make to improve your health or lose weight?

 

~Bonnie~

POWERFUL: My Word of the Year

POWERFUL: My Word of the Year

Choosing a word of the year has become more and more popular lately. Last year was my first year to participate in this idea and I chose the word UNSTOPPABLE for 2016. That is where I wanted the new year to lead me as a focus and a reminder to myself.

What unstoppable meant to me at the beginning of 2016 was that I was going to take the world by storm and not let anything get in my way! I was on a roll, feeling strong and confident, and ready to move forward. Now that the year has ended, I feel like the word wasn’t necessarily lived up to as much as it could have been by me. However, there was a lot that was beyond my control, and that’s okay!

did not give up and that is what unstoppable means to me now that the year is over. I may have taken a break in the middle of the year, for a few months, but after things calmed down to a more normal chaos level again, I was back at it! The most important thing is that I ended the year on a strong note- back on track with my eating for a few months, my blog and business moving forward, and looking forward to upcoming races in the year ahead! Therefore the word worked for me and I’m looking forward to my word for this year guiding me as well!

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I put my word up on the wall to constantly remind me: “I will be POWERFUL in 2017!”

There were quite a few words that I considered for this year: warrior, survivor, persistence, relentless, spirited, resilient, and finally… POWERFUL! It was more difficult to choose a word for 2017. Last year, I spent some time thinking about it and the word pretty much came to me. Then this year, I had to actively search out a word! I googled words, I googled “word of the year,” and scouted out what others were picking in hopes that I would find something that fit what I wanted the year to embody, as well as what I had been through.

Powerful

What does “powerful” mean to me for 2017? I want powerful to represent me and my various journeys this year. I have a lot going on and coming up soon, and I will be powerful as I accomplish each one. Here are some things I’ve got in the year ahead:

  • Half marathon for the second time in May.
  • Full marathon in November.
  • Publishing my first book in March, if all goes according to plan.
  • Writing other books and workbooks.
  • Serving others through my weight loss coaching.

I’m going to use my power for pouring my passions, skills, and enthusiasm into each task and activity. I am ready, I am powerful, and I will have a great 2017!

 

So, do you have a word of the year for 2017? If so, what is it and what does it mean to you?

 

~Bonnie~

(Shared to the Think Tank Thursday & the Welcome Home Wednesdays link ups, hop on over to those posts and check out some of the other wonderful blogs!)

 

Mulling Over My Morning Coffee
How to Have a Winter of Healthy Living

How to Have a Winter of Healthy Living

Winter can be a hard season to get through when focusing on a healthy living journey. I know, because I spent the first two winters of my journey in a snowy and very cold (to me) area in Indiana. Even when you live in a warmer winter climate, the short days, abundant illnesses sweeping through, and other factors can eat at your motivation and resolve to live a healthy life. Based on my experiences the past few winters, I’ve put together a list of tips on how to focus on healthy living and maintain a more upbeat mindset through the colder months.

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First of all, find alternatives that are appealing for your plan:

  • Exercise- if you’re unable to get outside for exercise, plan some energizing indoor workouts such as videos, yoga, walking in place, and dancing! If it’s snowy but you can get out, go play in the snow. Build a snowman, go sledding, make a snow angel, or build a snow fort. Other ideas might include going to an indoor family gym or a fitness center that allows you to join for a few months at a time.
  • Eating and nutrition- Most of us crave warm comfort foods during this time of the year. There are ways to do this while still practicing healthy habits, like making homemade soups or having low-sodium premade soups. Here are a couple articles about healthier soups: Healthy Soup Recipes from Eating Well and Healthiest Canned Soups from Livestrong for some ideas! Making healthier versions of other dishes like veggie noodles for pasta dishes and grilled cheese sandwiches with whole wheat bread and less butter. As far as hot drinks goes, there are quite a few we can enjoy this time of year as well: hot coco, coffee with minimal flavorings, and tea.

Winter is the time for comfort, for good food and warmth, for the touch of a friendly hand and for a talk beside the fire: it is the time for home.
Edith Sitwell

Second, focus on your goals.

Just because the weather changed, doesn’t mean that your goals have disappeared. It’s still important to pursue your goals throughout the colder months. My suggestion is to make weekly goals that will help you reach your long-term goals in a smaller, more manageable, manner.  Then you should review them and your progress at the end of each week to see how you’re doing and where you need to go from there. It’s a method that keeps you more focused because you’re able to create a smaller vision with smaller steps to get you where you need to go.

What good is the warmth of summer, without the cold of winter to give it sweetness.
-John Steinbeck

Thirdly, do your best to stay motivated through these months.

I wrote a blog post a couple weeks ago about motivation, called How to Stay Motivated to Lose Weight, and a lot of the tips in there can help you in regards to winter as well. Another tactic is to picture spring and summer, and how you want things to be then as far as your accomplishments and progress go. You can also look ahead to upcoming events, holidays, outings, and anything else you are looking forward to that will help you stay on track and looking to the future!

Not only that, but staying positive can help your motivation and mindset immensely. Think about the things in your day that are pleasant or bring you joy. Even in the darker, colder months, there is always something to be positive about! Celebrate those moments to make the days much more enjoyable and the winter seem less dreary.

When things seem dark and gray… Remember that you must keep pushing forward… focus on the small, little things in your day that can bring you joy!
-Heather Stillufsen

Lastly, be creative and make some visual incentives and encouragement for yourself.

  • A motivation board- A collection of graphics, quotes, pictures, and whatever else that represents your goals and your reason for moving forward each day. Some ideas for a winter-specific motivation board are:
    • What you’re looking forward to in the summer.
    • The goals you’re working on in the next 3-4 months.
    • What you would like to have accomplished by summer.
    • Any other ideas that will keep you motivated and inspired throughout the cold months.
  • Weight loss journal- Start or continue a weight loss journal in notebook or binder form. You can use it to track your progress throughout your journey. It’s never too late to put one together either! Some things I have included in mine:
    • Inspirational quotes.
    • Progress pictures.
    • A list of non-scale victories.
    • Accomplishments.
    • Races or other fitness events.
    • Essays and blog posts from my personal blog that I was particularly proud of or showed how far I had come.
    • A list of rewards I wanted or planned to get.
    • Fitness and nutrition pictures that were motivating.
    • A letter to myself about why I started my journey and what I wanted to achieve.

You can make these however you choose to make them. They are yours to create to work for you. Use them to keep you motivated. I know whenever I worked on either of these, I felt more motivated than I did in other moments because it was fun, exciting, and got the creative juices flowing!

What are your favorite ways or simply methods of staying motivated and on track through the winter months?

~Bonnie~

(Shared on the Welcome Home Wednesdays and Bloggy Brunch link ups, hop on over their pages and check out some of the other wonderful blogs!)

Let's Be Friends

31 Day Better You 2017 Challenge

I would love for you all to hop over and visit Tiffany from tamberdi.com‘s Better You 2017 Challenge. It will help you get off to a great start during the New Year and is full of ways for you to be able to build new habits and work towards your goals! So be sure to check it out and sign up if being a better you in 2017 is something you’re interested in!

“With many of the winter holidays over and the new year about to begin, what better way to start fresh than with a plan already made for you by me?? I’ve created a 31-day challenge to kick start your year off in the best way, leaving you prepared to create new habits and achieve your goals.”
-Tiffany

Her full post, complete with the link to join the challenge: Better You 2017: A Challenge to Be Your Best Self This January. You know this is one of your goals, so why not join and see how much progress you can make in a month!

 

~Bonnie~