Tag Archives: dreams

Consistency wearing off?

We all have experienced it – we make the resolutions for the New Year, stick with them for a week, a month, maybe even 3 months.  But then it just happens, we slowly back off from them until we are not making any progress towards achieving them.  Try these tips for making resolutions stick:

  • Keep it simple. Big resolutions can become discouraging. Try making them more manageable by breaking them into
    small daily or weekly goals.
  • Keep your mood in check. If you only focus on the negative it will get you
    down. Spin your goals in a positive way by stating the good habits
    you want to start.
  • Make it actionable. Vague resolutions are hard to accomplish ~ put some power behind your intention by designing it to be doable.
  • Journal it. Writing down your progress will keep you accountable.

12 Healthy Habits


Received this email recently & found it very fitting — it is from Marc & Angel (www.marcandangel.com/)!!!

You should never be too busy to smile!!!!

1.  Smile at perfect strangers.

Don’t wait for people to smile ~ smile at them first.  Talk to someone you don’t know: straight from
your heart; give them a compliment.

2.  Pretend today is going to be a great.

Do so, and it will be.  A great attitude always leads to great experiences.

3.  Reflect on what’s good.

Appreciate all the good things in your life, no matter how small.
You already have some amazing things in your life, whether you realize
it or not. Take time every day, throughout the day, to thank life for all that it has given you, to
thank others for what they give you, to be grateful.

4.  Use personal strengths to get things done.

Everyone possesses unique personal strengths.  We all have different
talents and skill sets.  The state of completion always creates a sense of achievement.  If this achievement is based exclusively on your personal ability to get the job done, the psychological rewards are priceless.

5.  Use your imagination.

How is it that we are born knowing how to enjoy life, and yet after learning all of the wonderful things we adults learn, we somehow forget how to have fun?  It’s almost like we get dumber in this regard as we get older. The solution?  Counteract the aging process with the full power of
your imagination.  You don’t have to pretend bananas are rocket ships – although that would be fun – but try to imagine something that makes you smile at least once a day.

6.  Create something.

Creation is a process like none other.  Putting to use your innovative faculties and constructing something with your own two hands will leave you with an indescribable sense of wholeness.   There really is no substitute for it.  The only caveat is that it must be related to something you actually care about.  If you are creating financial plans for clients all day and you hate it, then that’s not going to work.  But if you can find something you love, and create something related to it, it will make all the difference in your life.

If you haven’t created something in a while just for the sake of creating, try it.  You will not be disappointed.

7.  Help someone else for a couple minutes.

In life, you get what you put in.  When you make a positive impact in someone else’s life, you also make a positive impact in your own life.  The more you help others, the more they will want to help you.

8.  Share your lunch break with a close friend.

Get out of the office, away from your work and spend 30 to 40 minutes eating and socializing with someone you care about.

9.  Get rid of one thing a day.

We have so much clutter surrounding us at any given moment and we’ve become so accustomed to it that we no longer notice how it affects us.  If you start cleaning up some of that external clutter, a lot of internal clutter will disappear as well.

Choose one needless item each and every day and get rid of it.  It’s that simple.  It might be difficult at first, so expect some resistance.  But after some time you will begin to learn to let go of your clutter tendencies.

10.  Meditate.

Meditation is the art of focusing 100% of your attention in one area.  The practice comes with a myriad of well-publicized health benefits including increased concentration, decreased anxiety, and a general feeling of happiness.

On a general level, meditation helps you slow down, accept the moment you are in and achieve a higher sense of presence.  If you use meditation as a form of relaxation, it really doesn’t take long for you to start feeling the positive effects.

11.  Avoid negativity and negative people.

Don’t belittle yourself and don’t put up with people who try to belittle you.  You are as capable as you believe you are.  There will always be obstacles, but if you think positive thoughts and seek solutions, you can accomplish what others say is impossible.

12.  Enjoy the moment.

This moment is your life.  Enjoy it.

Whatever you’re doing, regardless of the circumstances, pay attention and appreciate it.  Reading, writing, talking with a co-worker, taking a shower, walking up stairs, eating, washing dishes, sweeping, etc.  These small moments make up a huge portion of your life.  They can be
enjoyed if you open your eyes and ears, and pay attention to what you’re doing.  Happiness is found with steady awareness.


Haters can hate



Do you have that one person (or many) who seems to be always competing against you? Who can do the most, who can go the farthest, who can….. you get the idea?  Do you let that drag you down or does it motivate you to work harder?

One thing to remember is that whatever you are doing, do it for YOU ~ no one else.  This is YOUR journey, YOUR life.  Don’t let someone else’s insecurities, jealously have a negative impact on you.

When you start letting that negative drama into your life, your mind, body & soul is impacted.  The scale could go up, you feel tired all the time, you are eating whatever you see.

Keep your mind focused on your goals and let those haters find their own journey to focus on.

Do you want to be fat?


No not many people will say yes they want to be fat! BUT in order to be healthy, lose weight and get fit, you have got to “Want it”. There is a difference in saying you are going to start your dieting & exercising tomorrow and wanting to actually start eating healthy and exercising.

Time & time again I have seen (or heard) people say “today is the day I start, again, stop eating junk, start moving more, start drinking more water.” Then 2 weeks later they are back to eating peanut butter & jelly sandwiches on white bread, not drinking any water, sitting ideal while at work & home. Majority of the time it is because they have not made the mind & body connection. They are not fully committed to making the change. They are not seeing immediate results so they throw in the towel.

When you train your brain to “want to change” you will start to see how easy it is to eat better & healthier, how easy it is to actually get outside for 20 – 30 minutes for some sort of exercise.

Eliminate the word “try” from your vocabulary

Make the decision to either do it or not do it.

Commit to 100% ~ whatever your end goal is, commit to achieving it.

Dear Me……


Dear Weak (Your name here),

I get it. You’re dying for a piece of candy. Maybe it’s not the candy (or the pastries, or whatever), maybe you’re bored, you’re hungry, you’re tired of thinking about the candy all day and you’re just saying screw it. One bite, one piece, one serving/helping, and then I’m done, I’ll go to the gym, I’ll go home for the night, I’m still on track.

You’re bored.

This is absolutely the stupidest reason imaginable to throw yourself off track, feel disappointed in yourself and your lack of self-control, give yourself a belly you’ll have to work off for four days, screw up the carb deficit that you work hard every single day to create, feel cranky, avoid plans with the boys, dread the weekend, add stress to the already stressful process of preparing for a huge competition, etc. Remember, you never get bored of accidentally discovering how slim you are, whether it’s in the fitting room, when lining up your progress pictures, in the locker room at the gym, when you catch a glimpse of yourself in a window as you walk down the street, when someone calls you tiny. THOSE THINGS never get boring. Focus on how fun and exciting that part of the process is and ignore the rest. For my sake.

You’re hungry.

Go drink four glasses of water right now. Back? OK. Are you still hungry? If so, email us. Or eat a bar, or go microwave some broccoli. You know that will fill you up and do good things for your body and comp prep. You don’t want the broccoli? Then you’re not hungry.

You’re saying “Screw it.”

If you want to quit, decide to quit and then you can eat pizza and drink beer every night. You can go out with your friends and eat hors d’oeuvres all night long. You won’t feel good, but at least you’ll be free.

So … is it the freedom that you really want? No. You’re having a momentary lapse. Well, think about me. The one who batch cooks on Sunday night, the one with a V in her abs, the one who’s going to stand up on stage in front of 10,000 people and turn her back and stick out her butt. I’m the one who feels awesome in size-0 pants and tiny Lululemon shorts, the one who prances around the gym like she owns the place, the one who drags herself out of bed to do fasting cardio, the one who inspires her family, and friends. Think about what you’re doing to ME, Strong (your name here), when you let a momentary “oh screw it” overtake and overcome all of the hard work I put in every single day, every time I go to a bar and wave off the waiter when he asks what I want to drink, every time I skillfully assemble a healthy, trap-free meal at a restaurant while everyone else orders fries and a third (or fourth …) beer or regular Coke.

And you know very well there’s no such thing as “Just One Bite.”

Every single time you tell yourself you can handle having one taste of something, you’re wrong. Is it because you’re literally powerless in the face of sugar, is your insulin really swinging that hard that you cannot resist? You know that you have a ton of self control. EVEN YOU (I obviously do). This isn’t about saying no; by the time you’ve had the first bite of sugar, you’ve given UP on saying no. You’re saying “yes,” and you will continue to do so until it’s time to go home or there is no more candy left in the bowl (did you REALLY want a Mounds yesterday? They’re VILE!) So don’t ever let yourself cross over into saying “yes” to junk. Say “NO” for G-D’S SAKE!!

A message from me to you.

I love you (even though you’re the weak version of me) because we’re the same person. You have a ton to be proud of and you should love the process and love how far you’ve come. You can go even farther, and you’ll be around less and less as time passes, you won’t have to read this letter as often. You are strong inside, this is only temporary, and it will pass. Now go get a cup of water and get back to kicking ass.

Strong (Your Name Here).

P.S. I’ll be back tomorrow morning when you wake up.

Find the balance

Recently I wrote a blog about change not happening overnight (see here) but now we need to break it down further ~ how to get the balance & maintain it.


So where do you start with your healthier lifestyle ~ change your eating habits, start exercising or increase exercise, drink more water, stop drinking soda, start doing this & stop doing that?  All good ideas BUT WAIT!  Putting too much onto your plate is going to lead to you throwing in the towel.


It is best to start with one change ~ and one change that will fit into your current home/work lifestyle.  For example you are not going to throw away all of your soda in the house, immediately start eating vegetables at every meal and commit to exercising every day for 1 hour.  You WILL get bored!  Start with reducing your soda consumption by 1 glass every day for 3-4 days, then reduce your consumption by another glass again for another couple of days and again reduce, until you are not consuming soda on a daily basis.  Once you feel comfortable with the change of reducing soda (or whatever that crutch is), move onto a different goal.  Shoot to exercise for at least 20 minutes every day ~ go for a walk, play a game of kickball with the kids, ride your bike, do some resistance training (i.e. pushups, sit-ups, squats, lunges, etc) while watching TV and then end it with some good ol’ stretching.  Continue this process until you have tackled all of your “main” issues.

This is also ensuring your family members will not be subjected to drastic change, when they may not be ready.  Ease them into your new found lifestyle and reap bigger benefits!

Negative nellies

Have you ever been given negative comments as to why you are training for a race, why you are exercising as much as you or why you are watching what you are eating so strictly?  How does it impact you?  Do you say screw it, why continue doing what I’m doing?  Or does it make you work harder?


Don’t let someone else’s jealously, rude comments, hurtful thoughts and actions sway you from your goals, your dreams, your thoughts.

Tired of starting over?

Have you been on and off the wagon so many times you don’t know if you are coming or going? Are you tired of starting over?



To set yourself up to be successful, you need to do something different, you need to change things up.  Here are a few ideas to help you be successful:

  1. Get Support.  Grab a friend or family member to help you stay accountable.  Don’t have someone?  Find a social support group like the Evolution Fitness Fan Page to help you get through the ups & downs, ask questions, learn new exercises, get recipes, etc.
  2. Establish Goals.  You know what you WANT, but do you know HOW to get there?  You will not succeed if you do not have an idea of where to start.  Ask questions, read articles on the interest, start writing down things you want to accomplish, etc.
  3. Reflect.  Look back at what has worked and not worked for you in the past.  Once you identify issues that throw you off track, you can find solutions so these situations will not continue to derail your efforts.

Results CAN happen as long as you have the tools & resources to get you there.  Stop giving up and just GET IT DONE!

A year ago today

A year ago today, I crossed something off my bucket list ~ running Disney’s Princess half marathon.  365 days ago.  It seems like a lifetime.    Here is my recap after the race last year ~ Princess Disney 13.1 recap

Processed with Moldiv


And these past 365 days have just been status quo.  No real major goal that I was working towards and being sidelined due to a leg injury (thanks to not properly stretching).  I felt like nothing excited me like this race.

Let me clarify – I haven’t been sitting on my rear end for the past 365 days; I’ve definitely been exercising, running, lifting weights, cross training, but no end goal working towards.

So what do I want to accomplish this year?  In the next 365 days?  Time to get strategizing


Goals, why am I struggling?????


I am constantly talking about the importance of setting goals, writing them down, placing them where you can see them every day, multiple times a day!  By not having goals identified and written down, how do you know when you reach them?  Are you solely going to rely on your memory?  Why not have concrete information?

As I sit here 11 days before the year 2016 starts, I find myself struggling to identify what MY goals are going to be for the year.  In 2015 my number one goal was the Disney Princess Half Marathon; then I lost it all ~ lost my motivation, dealt with some leg issues that kept me sidelined and not participating in a couple of races I had planned.  I spent a good chunk of 2015 just going through the motions, with no real plan in place (that is NOT A GOOD THING FOR ME!).

So what do I want to do for 2016?  I honestly don’t know.  Sure I can sign up for a few 5K races, even 10K’s but I need something BIG, something to push me beyond my limits.  BUT I don’t know what that is.  I’m really struggling here.

Granted I have the more common goals ~ lose a few pounds, stay fit, eat more vegetables, etc.  But I’m looking for that “big” goal!

10 days, 3 hours, and 34 minutes left to think……