Are you eating mindfully?

Today, I’d like to share 5 little tips about mindful eating. Now, you may be asking “What is mindful eating?” or “How does mindful eating compare to all the other ways of eating?” (Paleo, clean, etc.).

Mindful eating is all about being aware of what you eat, how you eat, and how all of it effects your mind and body. Then, once you become mindful about your eating, your awareness leads you to make better nutritional choices for your body. Below is a visual tool I made to help you learn these simple tips.

Mindful Eating CollageIf you like this tool, head over to my Pinterest for boards full of tools to use to help you on your journey.

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Success Saturday: Christy P.

I’ve known Christy since before high school, and we reconnected a couple of years ago on social media. I’ve seen her progress continue, all because of her amazing dedication to her goal!

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1. Why did you decide to lose weight/change your lifestyle? (Any and all
 reason)

In August 2013, I decided I wanted more out of life. I wanted to feel better, have more energy and have more confidence in myself. I was tired of coming home after work everyday and taking a nap.

2. What exercise did you do? (List everything)
 
I started out walking in September. I added a community ed exercise class (it included step aerobics, kick boxing and strength training) in October. I joined a gym in November that offers body pump and Zumba. 

3. How did you change your eating habits?
I use my fitness pal to track my calorie intake. I cut out soda’s all together. I only eat red meat every once in awhile. I either eat baked tilapia or chicken and sliced turkey. I have increased my vegetable and fruit intake. I eat breakfast now and I have added snacks to my day. 

4. Did you use any nutritional supplements?
 
The only thing that I have used is Spark. I started using that about two months ago. 

5. Did you have support? (Group, friend, online community, etc.)

Yes, all of my family and friends have been very supportive. I also follow many pages on FB.

6. What do you feel is the top thing you’ve gotten out of your journey?

Not to give up on your dream because of a few unhealthy decisions or days. 

7. What is your next goal?

 I still have a ways to go so I just want to keep up my steady pace and boost my strength training as I go. 

If you have a success story you would like to share, please contact me at jockinaskirt@gmail.com

The Weekly Chase #5

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The fact that this post wasn’t scheduled to post Monday morning should give you an idea of how my week kind of is going! It’s been insane…all in a good way though.

Last week’s list of goals:

Goal #1: Make sure I get my cross-training and yoga in along with my 3 marathon training runs. I was spot on with my running and cross training. I probably could have used another yoga session though.

Goal #2: Eat clean and eat as plant-based as possible. I did okay with eating clean, but not really with plant-based. I really wanted the meat. But the beer over the weekend …  I earned those carbs.

Goal #3: Wake up early. This is getting more difficult as my schedule demands increase along with my training mileage. I’m all about getting enough sleep right now.

Goal #4: Book, Focus, Build, Consistency. I read. I focused. I built. All on a small forward scale.

This week’s list of goals:

Goal #1: 3 yoga sessions with my 3 training runs. My hips are aching for some yoga….so this is a must.

Goal #2: Eat clean and eat as plant-based as possible. Revisiting this one again to really focus on eating plant-based.

Goal #3: Schedule self-assessments. I’ve been going through a pretty major part of my mental and emotional, heck, even spiritual, journey. To keep the right frame of mind, I find that self-assessing on a daily and even sometimes multiple times throughout the day, I stay right where I need to be to be the best Carin I can be.

Goal #4: Book, Focus, Build, Consistency . Same business goals for the week too. Keeping the same goal helps keep me consistent. We all know consistency is key!

What are your goals for this week? Please share!

The Weekly Chase #4

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Last week’s list of goals:

Goal #1: Make sure I get my cross-training and yoga in along with my 3 marathon training runs. Running was on track. I got 1 cross training workout in and my two yoga classes taught.

Goal #2: Eat clean. I did okay eating clean this last week.

Goal #3: Wake up early. I actually slept in almost everyday. I think my body really needed it.

Goal #4: Book, Focus, Build . I read. I did not focus or build. I won’t beat myself up for not meeting my goal. Just moving forward.

This week’s list of goals:

Goal #1: Make sure I get my cross-training and yoga in along with my 3 marathon training runs. I will get my personal yoga session in as well as 2 cross training sessions.

Goal #2: Eat clean and eat as plant-based as possible. I’ve been lagging a lot lately, and I feel like I’m just heavy. Sometimes giving myself a break from meat can help rejuvenate my body.

Goal #3: Wake up early. Planning on embracing the early despite the now chilly Texas Fall temps in the morning.

Goal #4: Book, Focus, Build, Consistency . My success partner and I set weekly goals as well. Adding onto last week’s goals, it’s “Book, Focus, Build, Consistency”. We’re reading the same book, focusing on what needs to be done, and building our teams….all doing this consistently every day.

What are your goals for this week? Please share!

Success Saturday: Jenna F.

Jenna and I have been friends through a virtual running moms group (RMM) for quite a while now. I’ve seen her overcome many obstacles and come out stronger and healthier! You can check out her beginner blog here as well.  snglmomiotr11.tumblr.com
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1. Why did you decide to lose weight/change your lifestyle? (Any and all reasons)
        My number one reason was to help me through my separation then my divorce from my ex-husband. That reason changed into making sure I was one of those Mom’s who played on the w/ their kid growing up instead of staying on the sidelines. Now my reasons for continuing is to reach the goals I have set for myself.
2. What exercise did you do? (List everything)
      1) Running- when I started I followed training plans. I lost my mojo for a good little while. I’m slowly getting it back.
       2) elliptical- this is my go-to machine when I have a chance
       3) hiking- I do this w/ my son. He loves it and I love that I get to spend uninterrupted time with him.
       4) t25- this is a beach body program and totally ideal for the time constraints I have on my daily life.
3. How did you change your eating?
      My eating has been the hardest part to change. I cut out fast-food and started bringing about %90 of my meals from home. And when I do have to eat fast-food. I do grilled chicken, only have the bun and no fries. I also make sure I have a shakeology shake daily at some point in the day.
4. Did you use any nutritional supplements?
     The only few things I add as far as supplements go is a B-complex and Potassium pill daily. Like I said I have my Shakeology shake daily, and that has all of my nutrients I need daily so I don’t bother w/ a daily vitamin pill.
5. Did you have support? (Group, friend, online community, etc.)
      I have a few ppl that I work with that have  helped them want to be better as well. Bc they see me everyday so they know the hard work that I put into being the best version of myself that I can.
      I have my online support from RMM. I’ve known these ladies for at least 5yrs. The group has changed, I’ve still got support from ladies who areno longer in the group. Their support has meant the world to me. There’s a few that I consider my sole-sisters for life.
     I have my family who push me to my limits. They have stood me through everything.
    Lastly, my son. Those two words mean everything to me. They continue to push me to push beyond my limits. He has no clue as to how much he’s changed me for the better, and I don’t know if he ever will. But I will always strive to be the best Mommy I can be for him.
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6. What do you feel is the top thing you’ve gotten out of your journey?
     My confidence back. My marriage was filled w/ domestic abuse (verbal and then physical towards the end), and with that I lost my confidence as a woman. Loosing the weight and just feeling better about myself (I still have “Debbie- downer” days. But instead of turning to food, I choose to get a good sweat in).
7. What is your next goal?
   My next major goal (I always have a ton of small stepping stone goals to get me to my major goal at the end) is to loose 39lbs in the next year. That’ll make it 100lbs that I have lost.
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The Weekly Chase #2

It’s September! I love new months and new weeks! Something about that clean slate to keep pushing toward what you want. What do you love about September? I hope you had a fabulous holiday weekend as well.

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Here’s the Weekly Chase rundown for this week.

Last Week’s Goals:

Goal #1: Stick to my set 3 days of running for my marathon training.  This happened, a little off schedule, but I got it done.

Goal #2: Water. I did REALLY well until about Sunday night, and I started craving a soda….bad.

Goal #3: Routine. We’re pretty much there. I have to tweak a couple of things to pin my schedule down, but we’re golden.

Goal #4: Personal Development. I kept up with my reading and audio, but still working on the mediation thing. I like to do it in the mornings, but I’d have to wake up at 4 a.m. to do that…I need that extra hour until 5 a.m.

Goal #5: Focus intently on my coaching. I stayed focused, but was working on this for about 4 hours a day when I know I only needed two. After some discussion with one of my team leaders, I think I have a plan worked out.

Goal #6: Start journaling again. Missed this goal as well. 

Here’s this week’s list of goals:

Goals:

Goal #1: Stick to my set 3 days of running for my marathon training. I did really well with this last week, so I want to keep this up.

Goal #2: Routine. After talking with one of my team leaders last week about this, I think I have a plan to keep me on routine and productive.

Goal #3: Meditation. 10 minutes a day to center myself

Goal #4: Focus intently on my coaching. This means no distractions and even putting my phone in airplane mode to make things happen.

Goal #5: Journaling. With a couple of important, personal meetings this week and a new composition book, I’m all set to go for journaling.

One Word Wednesday: Balance

BALANCE

A Bit More Balanced

What does the word balance mean for you?