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Reflect on the Past to Prepare for the Future

reflections

By: Angela Joy

As the year comes to as close and we prepare for 2018 to begin, why not take a moment and reflect on all that you have learned, achieved, and overcome – before choosing your New Year goals and resolutions.

Each year when the clock strikes twelve and the New Year begins we are quick to shift our focus on the things we are not satisfied with in our lives, the things we don’t like, the things we want to change.

Meanwhile, all of the positive, happy and satisfying achievements, events, and accomplishments that occurred over the course of the year are unfortunately overlooked.

This New Year, why not take a few moments and examine all that has occurred over the past year; the good, the bad, and everything in between. Assess what went well, what areas may need improvement, and what areas may need to be eliminated.

How can you really know where you are going if you do not know where you have been? This New Year, take a few moments to consciously reflect on where you have been; what has gone well, what has not, what have you learned, what you have gained, etc.

To assist you in preparing for the New Year, author and leadership/life coach Eileen Chadnick creates yearly reflection questions for her clients to ask as they review the year that has passed and prepare for the year to come.

Chadnick believes that due to the “busy” lives that people often find themselves immersed in, it can be difficult to find time to “pause, reflect and get our bearings.” Therefore, each year asks her clients these six questions.

 reflectionssss

  1. What went well?

“Noticing the good – especially in tough times – is a crucial skill for resilience, success and well-being. Since our brains are not wired to hold on to the good (evolution has taught us to be wary),” Chadnick stated in an article published in “The Globe and Mail.” “We need to make the effort to bring the good back into our focus for a more balanced perspective.”

  1. Where in your life did you experience change and disruption, and how did you deal with this?

Chadnick explain that change is a constant factor in our lives, it can be beneficial to understand how we deal with change, if we can handle change more effectively in the future, and evaluate what ways did we handled things well.

  1. What did 2017 teach you?

The tough times in our lives can often times pave the way for “the greatest potential for learning and growth,” Chadnick explains. “Take stock of what 2017 taught you, and especially of how any of your challenges this past year stretched you for the better.”

  1. What needs to go?

As with all things in life there are seasons of coming and seasons of going. Some areas in our lives may no longer serve us. Chadnick advises her clients to evaluate the difficult situations, bad habits, out-dated approached, clutter in the house, and any other areas of your life, that may need to be let go and left in 2017.

  1. What made this year unique in some way?

Each year is different. With a little extra time and consideration we can recognize the events, situations and experiences that stood out and how these may have impacted us, according to Chadnick.

  1. Give your year a theme.

Chadnick recommends giving your year a theme or mantra. Now that the year has come to a close sum it all up into a theme; transformative, altering, rewarding, restorative, motivating, whatever may suit your year.

The above list is just the tip to the iceberg. Reflections are an important and ongoing part of our lives. Experiences should not just pass us by. They are a part of our lives whether we like it or not. It is our decision to choose how we respond to our experiences. One can either learn from experiences, or try to ignore them and act as if they never happened.

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How will you start off your 2018?

 

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Transform Your Dreams Into Reality – One Step At a Time

New Year’s Resolutions – they are so cliche, aren’t they?

Or, are they actually a great idea! There are so many things in our lives that we wan’t to achieve, but we are often faced with unexpected commitments, tasks and obligations.

Goals become dreams, and dreams become distant memories in our minds. Why is this? Because we are TOO busy? If we are TOO busy, what are we doing with our time?

Watching a movie, taking a nap, going shopping – sounds very busy! If something is your goal, you will make time for it.

Therefore, this 2017 New Year I am challenging you to make your New Year’s Resolutions something worth making time for.

Transform your thoughts into dreams, and from dreams to wishes, and from wishes – to goals.

Let us take this opportunity of a new beginning to make things happen in our life. To stop and say, “This is not how I want this story to end.” Take charge of your life. Dump that excuse, “too busy.” Recognize that you do have the power to make whatever it is that you truly want to achieve – possible.

My New Year’s Resolution? I didn’t create a resolution per se, I created a list of 2017 goals ranging from; personal, career, financial, fitness, spiritual, and more. My favorite goal is to finish the USAT National Age Group Triathlon in a specific time. ❤

This will involve a lot of work – hard work. Therefore, there will be no time for, “I am too busy.”

What is your New Year’s Resolution?

I would love to hear the wonderful resolutions you have in mind! Share below!
Have a happy, healthy and safe New Year ❤

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❤ Wishing you love, joy and blessings,

<Angela Joy

 

This is THE Year: You Will Accomplish Your Goal

You cann

It is a new year, which means a new you. A you who is not afraid of a challenge. This is the year. You are going to overcome your fears and accomplish your goals.

You ARE going to complete a half marathon!

The half marathon race has become one of the MOST popular events in the world – with hundreds of people completing the challenge every weekend.

According to Competitor.com, the half marathon has been the fastest growing race distance in the U.S. for the past 12 consecutive years.

“And it’s not showing signs of slowing down anytime soon,”Competitor.com writer Mario Fraioli stated. 

Fraiolo compares the half marathon to the third bowl of porridge referenced in Goldilocks, “It’s neither too short nor too long, it’s just right.”

The Half Marathon; What is it Exactly? 

  • The half marathon race is a total of 13.1 miles. It is half of the full marathon distance, which is 26.2.
  • Training for a half marathon should consist of about 3-4 runs per week, gradually increasing in mile distance throughout the training schedule.
  • Based on each individual’s needs and time commitments, a training schedule is made up of different run types, times and distances – with a long run on the weekend.
  • For those who want to improve their fitness and running abilities, cross training and resistance training can also be implemented.

Spring is the perfect time to run in a half marathon and there are a ton available!

If planning on running in a spring half marathon, February is the perfect month to start training.

If running is new to you, or you don’t know where to start I am offering a special
Half Marathon Training Package Deal this month
to help you kick-start the New Year
& accomplish your goals!

You cannn

Personalized Half Marathon Training Plan (Monthly)
-Customized training schedule-based on specific goals, athletic ability & schedule
-Running tips and advice
-All of your running questions answered via email
-Support and motivation along the way!
-Nutrition advice and assistance
-Race day tips
-Race day checklist
-And more!

All for $30 per month 

Personalized Half Marathon Training Plan (3-month) 
-3 month training schedule based on specific goals, athletic ability and schedule
-Training tips and advice
-Support and motivation
-List of race day tips

All for $30

To get started, or learn more, contact me at ajciroalo@gmail.com.
I would LOVE to help you get started and achieve this exceptional goal!

Believe in yourself, I believe in you. Let’s do this!

Contact me today!
angelajoyhealthfitness@gmail.com

Let’s Train together
Trick or Trot_Oct 25 2015

 

10 Tips Towards a Healthier YOU

Health Happy

The New Year – A time for re-evaluation, reconsideration, improvement, and overall change.

We all want to live healthy and happy lives don’t we?

Well let’s get started.

Listed below I have created 10 suggested resolutions that you can incorporate into your life TODAY!

Take your first step towards a healthier, happier YOU!

 

If implemented into your New Year, these 10 tips will help you become your happiest, healthiest and most satisfied self in 2016.

  1. Eat three meals per day.

When it comes to weight loss most people think less is more. Therefore, a common weight loss practice is to skip a meal or two in effort to eat less.

Contrary to what most think, it is actually more beneficial to eat three specific meals each day at specific times throughout the week.

Each meal is incredibly important – proving essential nutrients, vitamins and energy used throughout the day.

If a meal is skipped the body will feel sluggish, tired, unenergetic, and hungry – causing loss of focus, decreased productivity and lowered performance.

Once a specific three meals per day schedule has been created the body will acclimate and know when food is coming. You snacking habits between meals will dramatically decrease. You will look forward to your meals. You will no longer crave sweet snacks throughout the day or develop mood swings from starvation. And your reliance on caffeine will diminish.

The blood stream will receive a steady influx of food at specific times fueling the body to perform at peak performance!

Healthy happiness

  1. Eat consciously.

During your three specific meals take a moment to consider your eating environment.

Are you eating alone? In front of a television? While using your phone? Or, while completing work on the computer?

Each of these environments are not conducive for a healthy, relaxing meal.

We should be present while eating so that we are able to focus on how the food tastes, how we are chewing and how it is digested.

When we eat with distractions we are unable to recognize what foods we ate, whether or not we enjoyed the meal, and most importantly when we are full.

Often time distracted eating leads to overeating or the eating of unnatural foods – both of which are not health.

Food is best enjoyed when you are fully present, either sitting at a table eating by yourself or with friends or family – no cellphones, computers or books.

This transition will allow you to recognize the amount of food you are eating, the type, the taste and the experience.

  1. The 90-percent Rule – Give Yourself a Break! 

Diets are often made up of restrictive rules that work for several days or weeks, until one rule is broken and a binge is triggered.

The 90-percent rule prevents diet mishaps, “cheat meals,” and binge eating.

When the 90-percent rule is followed you choose to eat healthy 90-percent of the time. The remaining 10-percent is up to you. You can eat cheese, sweets, or any other type of food that is not included in your diet. Eat the foods that you crave, or really enjoy eating.

Allow yourself to be OKAY with eating this food and remind yourself that 90-percent of your diet was incredibly healthy. Eating one unhealthy, or less healthy item, will not devalue the vitamins and nutrients that you have consumed throughout the day.

Deprivation diets DO NOT work. They are not healthy for the body or the psyche. Allow yourself the 10-percent.

  1. Portion Control – It Doesn’t Have to be Hard

Maybe dieting is not right for you. Maybe you are already eating a somewhat healthy diet, but you are not seeing results.

Try pre-portioning your meals and choosing smaller sizes.

If you want to eat the dark chocolate, eat s few squares. If you are having oatmeal, don’t fill the entire bowl. If you are taking nuts to work for a snack, don’t take the entire bag.

Sometimes eating as much as 10-20 percent less will cause weight loss.

Healthy YOU

  1. Exercise – It can be fun! 

Start moving!

Exercise should be implemented into everyone’s lives. Whether it is a walk, run, spin class, swim or aerobics class – everyone should participate in a minimum of 150 minutes of exercise per week.

Exercise will not only help you to lose weight, it will also improve your digestion, allow you to sleep more, improve your mood happier and allow you to ultimately live an overall better life.

  1. Sleep – Do it! 

Your minimum sleep requirement should be seven hours per night.

I suggest that everyone sleep a minimum of seven and a maximum of nine hours per night.

If your sleeping habits are much lower, try adding at least one hour per night and try to work on improving your sleeping habits, environment and routine.

Sleep is one of the most important factors to health.

Sleep is the time where our body repairs, renews and rebuilds our cells. Do not miss out on this essential time.

  1. Crowd In – Welcome Health into Your Life 🙂

It can be difficult to suddenly cut all of the foods that you enjoy in your diet.

Instead or cutting these foods out right away, try crowding healthy foods in.

During lunch, add some kale to your salad.

During dinner, add a vegetable to your plate.

Before bed, add a fruit to your dessert.

During breakfast, add nuts.

By simply adding these foods to your diet you will see that the foods you were previously eating do not serve as great of a purpose.

One of the areas of dieting that people have difficulty with is when they are forced to “cut out” unhealthy foods. Most often people do not know what to substitute the food with.

Begin by teaching yourself what foods should be eaten and during what times of the day they should be eaten. Then, work on substituting these healthier choice foods with your previous choices.

These foods don’t have to be completely eliminated out of your diet, but try decreasing the amount in an attempt to include more healthy choices – without overeating.

  1. Eat more fruits and vegetables – I Promise it is Worth it!

The healthiest people on the plant eat a diet made up of large portions of fruits and vegetables.

According to the National Institute on Aging the people who live the longest are the ones who consume a primarily plant-based diet, made up of 5-7 servings of fruits and vegetables per day.

When choosing what foods to crowd in to your diet start by choosing fruits and vegetables in an effort to increase your daily serving intake.

Fruits and vegetables are not only healthier choices (that consist of smaller amounts of fat and sugar) they also consist of high amounts of vitamins, minerals and phytonutrients that our body needs!

Choosing not to eat these foods deprives the body of these essential nutrients – while also dramatically decreasing your projected age expectancy.

  1. Keep a journal – This is Not Your Grade School Journal

If we saw a picture of all of the foods we eat in one day laid out on a table we would highly reconsider out eating habits.

A food journal helps you to evaluate the food you eat each day.

You will be able to see the amount of food you eat, the time you eat it, and the types.

You will recognize what areas need the most attention and which should be completely eliminated.

I advise that you keep a food journal for a total of at least one week.

Write down each meal that you eat, the time, amount of food, how you felt before and after the food, how the food tasted, if you felt hungry afterwards, your activities during the meal, and the location of the meal.

This one week of journaling could possibly change your life!

Many of us will eat large portions without ever taking notice. Many of us will eat foods we can’t even believe we eat.

Sometimes people will recognize that they eat the same few foods and without any variety.

The area that is most concerning to people is the amount of food eaten and the lack of fruits and vegetables.

  1. Self-care – What About You? 

Take some time to truly care for yourself this New Year!

Most of us spend a great deal of our time caring for others (children, spouse, parents, friends, etc.). But, have you ever thought about stopping and taking the time to understand and meet your own needs?

Fulfilling our needs can be difficult. We know that there are 100 other “to dos” that should be done. Therefore, we overlook our needs to in an attempt to get things done.

What kind of a difference do you think it would make if instead of trying to get it all done, you took a 10 minute break; you indulged on dark chocolate; you meditated; you took a hot bath; you went out to the sushi place you are dying to go to; you went out with your friends; or you went on vacation.

What if, for once, you did what you wanted to do?

For more information about learning to care for yourself, check out the book “The Art of Extreme Self-Care” by Cheryl Richardson.

Start caring for yourself this 2016!

Healthy Life wooden sign with a forest background

 

These are my 10 healthy resolution options for you to choose from this 2016.

Each one can help to improve your overall health and well-being.

Try implementing one gradually. If the new routine is able to stick, try implementing the next one.

Note the improvements that the changes make on your life and your health.

If you liked this post, please comment, like or share!

I would LOVE to hear from you.

What kind of resolutions have you made this year?

Has this article inspired you in any way?

Comment below and I would be more than happy to chat with you!

 

❤ Blessings, love and joy,

 

xoxo Angela Joy

New Year, New You: Here’s How!

Image taken from newbraunfelsdentists.com

As we all prepare to embark on the journey that the New Year holds it is only natural to reflect on the year that has passed and determine the areas you would like to improve. This generally is where New Year’s resolutions fall into play.

We set new goals with hopes to welcome new experiences and accomplishments for the year to come. We resolve to invite new habits and make commitments to ourselves to implement them.

The trick however is actually following through with these wonderful resolutions that we have created.

In an effort to assist you in creating your best New Year resolutions yet, I listed several tips that will help you to create lasting change in your health and life this 2016.

Get specific
Instead of creating a generic goal such as to lose weight or make more money, make your goal specific. This will allow you to better understand what you actually want to achieve and how you are going to achieve it.

For example, if your goal is to run a 5k choose which 5k you are going to run.

If your goal is to eat healthier, choose what foods you are going to start eating, when you will eat them and the type of recipes you will eat them in.

Be very specific about what your goal is, when you will implement it, for how long and what will occur when it is achieved.

If you are having trouble in setting your goals and you would like further advice, contact me personally about goal coaching. I would be happy to work with you in the New Year!

Contact me at angelajoynutrition@gmail.com.

Be realistic
Having a goal is wonderful. If you are not able to achieve the goal because it is too far-fetched or just plain unachievable it may be a good idea to set a more realistic goal that better suits your needs and desires.

For example, if you are brand new to running it is probably not a good idea to set a goal to run four marathons this year.

Or if you are only slightly overweight and you are hoping to lose 30 pounds in the next month. This is not a realistic amount of weight to lose, it is also not a healthy amount to lose in such a short amount of time.

Choose a goal that you are inspired by, but also one that you are truly able to achieve within a reasonable time frame.

Personalize it
All goals should have meaning behind them otherwise they can be easily ignored or forgotten. If there is no true meaning what is the purpose of achieving the goal?

Determine what this goal means to you – don’t forget to make it personal.

Top 10Image taken from wowdancefit.com

Be Clear
Be very clear with yourself about why you are setting this goal in the first place and what achieving the goal will mean for you.

Create a visual image that depicts your reason for choosing the goal and a separate image displaying what achieving the goal will look like to you.

Be clear about what the success looks like to you, how you feel, and how your life will be impacted.

Recreate this image whenever you feel that your goal is too difficult to pursue, or you are having a bad day.

Prepare for barriers
Determine early on what specific factors may inhibit you from achieving your goal.

Recognize these barriers in advance and brainstorm ways that you can prevent them from interfering with your goal.

Planning ahead will save you time and energy.

Recruit a friend
When setting your goal check to see if any of your friends or family members would be interested in achieving the goal with you.

There is a much higher probability that a goal will be achieved if you have a friend to endure the ups and down with.

A friend will offer support, guidance and motivation.

They will encourage you to keep going when you feel like you want to give up.

Seek an accountability partner or coach
For those who are not able to find a friend to endure your goal with, you may want to consider seeking out a coach.

A coach will check in on the progress that you are making or not making. They will offer you guidance when you do not know where to turn. They will motivate you along the way.

If you are interested in seeking a coach for the 2016 year, I am currently taking clients and would love to work with you!

Each program will begin with an introductory first session – which I am offering for FREE this month.

If you are interested in receiving a free coaching introductory session with me to kick-start your 2016 year, email me at angelajoynutrition@gmail.com.

Take action
Now that you have set your goal, take the next step and begin making progress towards achieving it.

If your goal is to run a 5k, sign up for a race.

If you goal is to eat healthier, purchase health food – and actually eat it!

If your goal is to start strength training, get to the gym.

If your goal is to be a nicer person, start smiling and holding doors.

The time to start is now.

Have a healthy and happy New Year filled with accomplishment, joy and success!

If you enjoyed this article, please like, comment and share!
I would love to hear from you about your resolutions and the progress that you have made or have not yet made 🙂

If you want to create lasting change this New Year start the year off right with your very own Health Coach.

I am currently offering FREE introductory Health Coaching sessions, for a limited time only.

Email me as soon as possible to save your spot and
take the first step in changing your health and your life

Health
Image taken from sustainablehealthpartners.com

❤ Wishing you blessings, joy and love,

 

Angela Joy

 

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