Wednesday, January 26, 2011

I have been running every other day !!! For the first time i actually am following the plan, i am already on my third week of running and i feel greaaaat ! To be honest the first week was pretty hard , i had pain in my legs and it was hard to catch my breath while running but now i feel awesome. But talking about wake up early , well, that's not even close to happening .... i don't really know what else to try. Next month i ll be back to my swimming classes and maybe that will make me tired enough to actually sleep when i get home from work. Oh i almost forgot , i have been following the advice that i saw in another blog, keep in touch with your family and friends, i have been calling and emailing one of day everyday , that does make a difference in happiness and motivation, you should try.

Thursday, January 13, 2011

There is sunshine after the rain.

So, my one week challenge ended January 9th... since the last post i haven't been able to wake early exercise or anything. On the third day of the challenge i overworked out and the next day i was in pain and very upset because of that so i couldn't follow through with my morning routine or anything. I have been waking up really late and the days have been going from bad to worse because of my gastritis.

Yesterday i finally started to feel better, after having a acai smoothie that set perfectly in my sick stomach everything started to change. I have been felling better and motivated and yesterday i exercised again, and hopefully i will tomorrow too.

From what i see, my mistake here was overdoing things and wanting to change all at once too fast. So from now on i will not set a goal, my challenge will be small daily changes. I'll try waking up 10 min earlier every 2 or 3 days , and i think exercising will be easier now because i registered for my first 5k run and my boyfriend is doing it with me so we are training together. We got a iPhone app that works like a running coach its great and we only do it every other day so i don't have to push myself so much.

Wednesday, January 5, 2011

So far so good

Great news! In the past 2 days i have been able to wake up at 10:20am and i have been doing my 30 min work out!!!! My secret is , the alarm clock is set for 3 different times: 9am, 9:30am and 10am, that way when i hear it at 9 i already know its almost time to wake up and for some reason at 10 i am not sooo sleepy and tired. Another really important thing is the morning routine, i realize that it makes it easier when you wake up and you know what to do rather than just wake up and sit in the sofa waiting for your brain to respond. I noticed that listening to music while eating breakfast and brushing my teeth it makes my morning more pleasant. Another thing i have been setting everything the night before, when i don't i get lazy in the morning and again i waste time thinking about it. The work out is going fine , I'm sure that if i have set my goal for an hour i would have failed it, 30 min is a perfect start. I also have a big motivation with the blog, believe it or not i caught myself thinking about doing the right thing just so i could post it here hehehe. Lesson of the day : It is all about the choices we make.

Monday, January 3, 2011

First day of my week

I decided to start my week challenge this monday and here I am for my first report ...
This morning I wasn't able to wake up @ 10am like i wanted to , i set my alarm to 9am and 9:30am but still i slept until 11:20am. Ok i didn't leave my blinds half open, last night i didn't have time to reduce my number of choices this morning, i didn't set my coffee maker to brew at 9:50 so that i would wake up with the great smell of coffee. Wow i actually missed some really important steps but here is the good news, i did work out for 30 minutes and i did the whole morning routine. So i guess it wasn't a total waste after all, tomorrow i'll try not to skip the steps i skipped last night.

Also this experience made me practice something very important, positive thinking and not being so hard on myself , changing our self-image is not an easy task but it can be done. It requires practice and patience. I usually criticise myself a lot, today since i didn't wake up in time i would think i failed completely and that i'll never be able to change my habits, but by thinking positively i could see that i did achieve some goals and that i can try again tomorrow. Its a process that won't happen overnight .

Saturday, January 1, 2011

1 Week Challenge

OK the goal was a 30 day challenge but i think i will set my self to failure if i do that, so i decided to go with the 1 week first.

In one week i will have 2 goals.

Wake up early ( I go to bed around 2am because i work late so i figure to wake up @ 10am would be ok... i usually wake up very tired, not motivated and around noon . I'll follow the tips from the post wake up routine)

Exercise at least 30 minutes a days ( i tend to wake up and watch tv on the couch so if for 30 minutes a day during this week i work out it will be a biiiiggg accomplishment)

A couple of guidelines for those who want to follow me:

Choose an easy goal. Don’t decide to do something really hard, at least for now.

Choose something measurable. You should be able to say, definitely, whether you were successful or not today. If you choose exercise, set a number of minutes or something similar (30 minutes of exercise daily, for example, like i did.)

Be consistent. You want to do your habit change at the same time every day, if possible. This makes it more likely to become a habit.

Report regularly. I will come here every day to do my daily report, or at least every 2 days.
So challenge yourself this week!

Achieve Your New Year's Resolutions

This year, I will loose weight. This year, I will be more active. This year, I will quit smoking.

Do any of these New Year's resolutions sound familiar? More than likely, many of us have created New Year's resolutions. But how many of us have acutally STUCK to our resolutions? Year after year, it is the same old thing...resolutions are made, and then quickly broken. Sure, anyone can make a New Year's resolution, but the hard part is actually sticking to those resolutions. There are many different ways to stick to those resolutions for the New Year. Some of the helpful ways of keeping your resolutons are to : write your resolutions down, tell a friend your resolutions, look for help with the resolution, remind
yourself, keep positive thoughts, don't set your standards too high, plan everything out, create realistic goals, achieve those goals slowly, and to keep yourself flexible with the resolution.

Write down why you want a particular resolution. Do you want to loose weight so you can fit into a good looking swimsuit come the summertime? If so, keep a journal of your daily progress towards achieveing that goal. A journal of your progress towards your goal is a great way to keep on track.

Keep yourself positive! It is easy to gain negative thoughts, especially if you do not see immediate results. Give your resolution time. Great things were not achieved in one day. If you get off track, do not beat yourself up. Instead, make sure that you get back on track, and keep moving forward!

Do not set your standards too high.Making it to the finish line is so much easier when it is served in smaller portions, rather than one large one.

The goals that you create must be realistic. Creat goals that you know that you can achieve. If you know that you can not work out five days a week, then don't! Working out three days a week is better than nothing at all! Breaking your goals down into small pieces and figuring out what it takes to achieve each small step is the best way to set a realistic goal.

Another aspect of creating an achieveable New Year's resolution is to plan your goals out. Write down how you want to achieve your goals, and stick to it! If you are trying to quit biting your nails, get a nice manicure. With money well spent on keeping your nails nice, you will not want to ruin them.

Keep yourself encouraged, remain positive, and stay on track.
Your New Year's resolutions CAN be achieved !


A great example of motivation is when a beautiful bride has to get into that wedding dress for the wedding day. Nothing will stop her. She works out, she eats very little, and she is fiercely determined. The problem is, the day after the wedding, (sometimes right after the wedding) they lose the motivation. What happened? Why can't we get motivated and stay motivated? Here are some tips:


From the time you wake up in the morning until the time you go to bed, something is driving you. It would be a great idea to sit down one day and ask yourself some honest questions. "Why do I want money?" "Why do I want that hot body?" and "Why do I want this relationship to last?" You cannot understand motivation until you first understand your motives. Be honest!


The motivation of a college student might be to have rockin hot body during spring break. The motivation of a millionaire might be to obtain power and influence. Motivation to date a beautiful person might be to make yourself look better. Ego, pride, and greed are all wrong motivations. Healthy motives might include:
• earning more money to provide for your family and give to others
• looking your best for better self-esteem, and to live a healthy lifestyle
• relationship motivation should be to have healthy companionship, someone to share your life with, or someone you can trust.


I have seen people that will volunteer for hours in the rain if the cause is right. I have seen men wear pink shirts to support cancer victims. I have also seen people cut off all of their hair to empathize with a friend or loved one that lost their hair to chemo-therapy. Pastors for example will sacrifice time, energy, and freedom, to serve God's people. Find a cause higher than yourself to maintain your motivation.

The Wake-Up Routine

Everything starts here, if your morning routine goes the way its suposed to you have a very big chance of keeping your motivation throughout the day.

1. Go to sleep with your blinds or curtains halfway open. That way, the natural light of the rising sun will send a signal to your brain to slow its production of melatonin and bump up its production of adrenaline, a signal that it's time to wake up. When the alarm goes off, you'll already be half awake. Even better: Go to bed early enough so that waking up when the sun shines through your window still gives you the recommended seven hours of shut-eye. If you maintain this routine, it's likely that you can start relying on your biological clock rather than an alarm clock.

2. Set your alarm 15 minutes earlier. This way, you don't have to jump out of bed and rush through your morning. You can begin your morning by lying in bed, slowly waking up. Stretching. Listening to the news headlines. Mentally clicking off what you're going to wear, what you're going to do, what you're going to have for breakfast. It's just as important to prepare yourself mentally as physically for your day. These few minutes in bed, before anyone else is up, are all yours.

3. Stretch every extremity for 15 seconds. Try this even before you open your eyes. Lift your arm and begin by stretching each finger, then your hand, then your wrist, then your arm. Then move on to the other arm. Then your toes, feet, ankles, and legs. Finally, end with a neck and back stretch that propels you out of the bed. You've just limbered up your muscles and joints and enhanced the flow of blood through your body, providing an extra shot of oxygen to all your tissues.

4. Stick a chair in the shower and sit in it. Use one of those plastic chairs you can buy at any hardware store. Let it warm up under the spray for a minute, then sit in it and let the spray beat on your back. It's simultaneously relaxing and energizing, like getting a water massage. After a couple of minutes, you can swing the chair out of the way and commence with washing.

5. Read a motivational quote every morning. This can provide a frame for the day, a sort of self-talk that keeps you motivated in the right direction as opposed to the negative thinking of the morning news. Another option: Use a motivational mantra that provides a meditation-like burst, or read or recite a poem that helps you focus. A good one to use: Rudyard Kipling's "If."

6. Take a vitamin. Keep a multivitamin out on the kitchen counter right by the coffeepot so you remember to take one every morning. More than 20 years of research led to a major recommendation in one of the country's premier medical journals suggesting that every American take a multivitamin as part of a healthy lifestyle.

7. Eschew any decisions. For truly relaxing mornings, reduce the number of choices and decisions you make to zero. Go about this two ways: First, make your morning decisions the night before: what clothes to wear, what breakfast to eat, what route to take to work, and so on. Second, routinize as much of your morning as possible. Really, there's no need to vary your breakfast, timetable, or bathroom ritual from one morning to the next.

8. Cuddle with your kids. Few things are more stressful in the morning than waking up an overtired fifth grader or a snoring high schooler. Yet this is one of the few times you can catch your child still vulnerable. Sit on his bed and gently smooth his hair as you softly waken him. Or, if you're dealing with a very young child, lie beside him and gently hug him awake. Such a moment will send a quiet surge of joy through your entire day and will become all too rare in all too short a time. (You can cuddle with your pet too!)

9. Spend 5 to 10 minutes each morning listening to music or sitting on the deck or porch just thinking. This allows the creative thinking that takes place during the night to gel and form into a plan of action, grounding you for the day.

10. Wake to the smell of coffee. Really great coffee. Buy the absolute best coffee you can afford -- fresh beans are preferred -- and put twice the amount you've been using into your coffee maker, the one you bought specifically because it has an alarm that can be set to start brewing times. The strong scent of strong coffee will pull you out of bed like a fishhook in the back of your pajamas. Plus, if you're going the caffeine route, morning is the best time for it. Caffeine is a central nervous system stimulant that acts in many ways like other stimulant drugs such as amphetamines, waking you up and increasing your muscular activity. Even better: A study of 18 men found that caffeine improved clear-headedness, happiness, and calmness, as well as the men's ability to perform on attention tests and to process information and solve problems.

11. Brush your tongue for one minute. There's no better way to rid yourself of morning breath and begin your day minty fresh and clean. After all, more than 300 types of bacteria take up residence in your mouth every night. You think a quick brush over the teeth is going to vanquish them all?

12. Check your morning calendar. This is the large calendar or white board you've hung in a prominent position in your kitchen. On it, you write everything you need to know for that particular day, from kids' activities to whether the guy is coming to service the furnace to whether it's time to pay bills. Check it out carefully while you sip that first cup of coffee or morning tea; it will help you structure your day in your mind and avoid the stressful effects of forgetting something important.

13. Drink eight ounces of water. You've been fasting all night and you wake each morning dehydrated.

14. Hop on the treadmill for 30 minutes. Studies find that people who work out in the morning are more likely to stick with their exercise regimen because they get it out of the way and don't have all day to come up with diversions and excuses. Plus, you will produce endorphins that will last most of the day.