Focus on Your Physical and Mental Well-Being!

Even though it’s a New Year and the top goal for everyone is to workout more and jumpstart a healthy lifestyle, this is something that should really be a top priority all year-round. I’ve always been one to go to the gym, so for me, although I am happy that people are taking their health seriously (for now), at the same time, I already know that this sudden, massive influx of people crowding all the machines at the gym will most likely fizzle out by mid-February.

Sometimes it takes an internal reality check for people to really make a change…and stick to it. For me, my reality check was when I rejoined a gym last November after a four-month gap, and did a fitness assessment with a trainer. They noted my weight, body measurements, and body fat percentage. Hearing some of those numbers almost made me want to cry, but I knew that I had fallen off the wagon and had no one to point the finger at but myself.

Click image for full size.

For others, they may need an external reality check such as visiting a doctor to get them to take their health seriously. Hims recommends the following checkups to make sure 2018 is your healthiest year yet. This handy chart provides a cheat sheet of when specific age groups need preventative screenings, immunizations, and additional checkups, and the frequency of when they should go. Did you know that 92% of Americans believe it’s important to get a yearly physical, yet only 62% of them actually do? Use this checklist as your guide and don’t wait to schedule those appointments!

In addition to making sure my annual checkups are on schedule, I’m also focusing on my physical and mental well-being throughout the year by implementing the following:

  • Attending Yoga at least once a week
  • Prepping all meals at home and only dining out 1-2 times per week—primarily on weekends
  • Taking time to journal/meditate and write more. It’s my personal form of therapy 😊

What steps do you plan on taking to focus on a healthier you, both physically and mentally?

Need some more motivation? Check out my previous blog post “Get Up and Get Movin’!” for even more tips to help you step into 2018 making sure your health is a top priority and not just a temporary trend.


The Start of Something New

We already know what a New Year means. It’s a reset button. A chance to start anew. An opportunity to establish new habits and a whole new outlook on life. For me, it’s a combination of all those things—along with some rollover of what I’ve already been doing, but just want to enhance.

Every year, a few members of my family and I, create a list of New Year’s Resolutions. We’re pumped up and say we’re really going to make big things happen this year. Then, somehow, all our goals and steps towards those goals just fall into the abyss.

I’ve decided this year, as I did with my 30 Before 30 list, to use this blog to hold myself truly accountable. I’ve already made my list of 10 goals for the year and will do quarterly check-ins with my family to provide status updates along the way. However, for blogging purposes, I’m going to create monthly steps that will help me reach my overall goals. I find that it’s easier to sort things into smaller task items instead of being overwhelmed with a huge goal and not even knowing how you’re going to start chipping away at it.

Without further ado, here are my goals for the month of January:

  1. Pay off my final credit card bill
  2. Lose 3-4 pounds
  3. Maintain a weekly workout schedule of 2 days cardio and 2-3 days strength training
  4. Eat more fruits and vegetables daily
  5. Reduce carbohydrates and add more lean protein to diet
  6. No eating after 8:30pm (even on weekends!)
  7. Blog more often 😊

What are some things you want to accomplish this year? Comment below and let’s hold each other accountable to reach those goals!

Courtney’s (Not Kanye’s) Workout Plan

fitness magazines

Although my preference is to be in the gym, if I do decide to opt for at-home workouts, these magazines have been by go-to for ideas.

Now that I’ve shared with you that I have a goal to drop 10 pounds by my 31st birthday, it’s time to get serious! There was once a time –roughly two or three years ago- where I was going to the gym five or six days a week and during that time, I considered myself to be in the best shape I’d ever been in since high school.

I’m not (nor have I ever been) in the gym hitting the heavy weights as some people may suggest. My gym tempo is more of what I would call intermediate. I am the person who feels comfortable going to boot camps or taking classes that the gym offers rather than waiting for “Macho Mike” or “Doing The Most Dan” to finish their set on the machines. I’m also NOT going to spend a ridiculous amount of money for 30 minute sessions with a trainer. Therefore, I settle on taking classes that actually challenge me and don’t allow muscle memory — because no class is ever the same.

I find that I workout better in a group setting anyway. The inner competitor in me doesn’t like to tap out when I see other people in the class doing better than me. Sometimes that forces me to push myself a little harder than I typically would if I were alone. Besides, the gym becomes its own community when you begin to see the same people in the same classes week after week. You might get the, “Mmmhmm. Well look who decided to show up for class” or the simple, “See you next week, girl!” If I were to just workout solo, no one would notice if I decided to skip a day or two (or a week) with no valid reason. Accountability partners aren’t a requirement, but they are a good thing to have when you know that “lazy spirit” might kick in. Continue reading