tag:blogger.com,1999:blog-60196420155431596032024-03-13T01:16:28.696-06:00Mind Over Mayo Wellness CoachingAfter struggling with my weight for many years, I've learned to maintain a healthy weight and be well.
I'm certified by the world-renowned Mayo Clinic as a Wellness Coach. I enjoy helping people become their best selves and maintain lasting change over time. I'm also a Certified Personal Trainer and I love staying active by lifting weights, walking, kayaking and kickboxing. Heatherhttp://www.blogger.com/profile/02267809266203270424noreply@blogger.comBlogger147125tag:blogger.com,1999:blog-6019642015543159603.post-33412807582027358762016-08-14T19:59:00.001-05:002016-08-14T19:59:46.237-05:00Sephora and Supper<span style="font-size: large;">It was a good Sunday! Sephora...and supper...what could be better?</span><br />
<span style="font-size: large;"></span><br />
<span style="color: #38761d; font-size: large;"><strong><u><em>Sephora!</em></u></strong></span><br />
<span style="font-size: large;">I made a haul from <a href="http://www.sephora.com/" target="_blank">Sephora</a>. I got a little crazy with my standard <a href="http://www.sephora.com/lash-power-mascara-long-wearing-formula-P206900?skuId=1060730" target="_blank">mascara</a> and <a href="http://www.sephora.com/eyeshadow-primer-potion-tube-original-P284716?skuId=1704444" target="_blank">eye base</a> refill order. I decided to cash in a bunch of my points on some <a href="http://www.sephora.com/Caudalie?ref=900157&defaultSortBy=-1&brandId=4171&om_mmc=ppc-GG&mkwid=stdGkWYHX&pcrid=64208675057&pdv=c&site=us_search&gclid=CjwKEAjwrcC9BRC2v5rjyvSbhWASJACKkjDzZUHNekKg_82KfUlg-Z63Ukb4AvlF0OqxmrKSDKIahhoCs-3w_wcB" target="_blank">skin care</a> and <a href="http://www.sephora.com/gen-nude-matte-liquid-lipcolor-P410249?skuId=1845445" target="_blank">liquid lipcolor</a>. Throw in the free samples and you get this:</span><br />
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<strong><em><u><span style="color: #741b47; font-size: large;">Supper!</span></u></em></strong></div>
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<span style="font-size: large;">Tonight we made Wildtree's Alfredo Extraordinaire! Quick, easy and delicious! I liked it because it wasn't terribly saucy or soupy. It tasted clean - not processed - and had a great garlic flavor! It was very good and we have leftovers for lunch! Next time I may add a dash of olive oil or <a href="http://www.mywildtree.com/PWS/HeatherMuckle/store/AM/product/Roasted-Garlic-Grapeseed-Oil,811,320.aspx" target="_blank">grapeseed oil</a> as the whole grain noodles tend to be a bit sticky.</span></div>
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<span style="font-size: medium;">Cook Time: 10 Minutes</span><br />
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<span style="font-size: medium;"><strong><span style="color: #38761d;">Serves 4</span></strong></span></div>
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<span style="font-size: medium;"><strong><span style="color: #38761d;">One Serving =</span></strong> </span></div>
<span style="font-size: medium;">Calories: 325</span><br />
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<span style="font-size: medium;"></span><span style="font-size: medium;">Carbs: 43g</span></div>
<span style="font-size: medium;">Protein: 12g</span><br />
<span style="font-size: medium;">Fat: 14g</span><br />
<span style="font-size: medium;">Fiber: 5g</span><br />
<span style="font-size: medium;"></span><br />
<span style="font-size: medium;"><strong>Ingredients + Approximate Prices:</strong></span><br />
<ul>
<li><span style="font-size: medium;">8 oz. Healthy Harvest Whole Grain Thin Spaghetti ($1.72/package)</span></li>
<li><span style="font-size: medium;">1/2 cup Kirkland Skim Milk ($3.09/gallon)</span></li>
<li><span style="font-size: medium;">3 Tbsp. Land O' Lakes Unsalted Butter ($5.24/4 sticks)</span></li>
<li><span style="font-size: medium;"><a href="http://www.mywildtree.com/PWS/HeatherMuckle/store/AM/product/WILDTREES-ALFREDO-EXTRAORDINAIRE,1359.aspx" target="_blank">8 Tbsp. Wildtree Gluten Free Alfredo Extraordinaire</a> ($8.50/16 Tbsp.)</span></li>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXB_xu8GeLX3l-dAUEkvCEDLLCKq5IZHasHRY5kie4ZDFQcaMUV_UbEGG55XnewBYI0O0lXZTam1C4fuverq_s_DNFQSBN-YaY4w7AMH_fHab-9chwEIssTHyEUTsY1YwJxXiABB51j5k/s1600/Fettucine3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXB_xu8GeLX3l-dAUEkvCEDLLCKq5IZHasHRY5kie4ZDFQcaMUV_UbEGG55XnewBYI0O0lXZTam1C4fuverq_s_DNFQSBN-YaY4w7AMH_fHab-9chwEIssTHyEUTsY1YwJxXiABB51j5k/s320/Fettucine3.jpg" width="320" /></a></div>
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Heather Mucklehttp://www.blogger.com/profile/16866947962291396904noreply@blogger.com0tag:blogger.com,1999:blog-6019642015543159603.post-19179768889224077842016-08-07T20:44:00.003-05:002016-08-07T20:47:42.059-05:00Simple Sunday Supper - TACOS!<span style="color: #274e13; font-size: large;"><strong>Hello! This is me...officially working to get my nutrition back on track!</strong> <span style="color: black;">Read how I'm doing that <a href="http://wwwmindovermayo.blogspot.com/2016/08/getting-nutrition-back-on-track.html" target="_blank">HERE</a>. But, check out the tacos we made for dinner! Cheap, easy, healthy, fast, yummy!</span></span><br />
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<span style="color: #741b47; font-size: large;"><strong><u>Muckle Sunday Night Football Tacos!</u></strong></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfA5o0iFpKWaUGS4n0IIlx6cuw6pvVhC-HK-LrtSYCwgAYrxSRnS0SmNHQA0cCBCxb6q-KvxZIUVP6-g-7KpAYeyOHc06Vjovqfw3HlSGHss1DotHEGKNQzjEWvOIXo0g0rZCP5fwhrI8/s1600/Tacos.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfA5o0iFpKWaUGS4n0IIlx6cuw6pvVhC-HK-LrtSYCwgAYrxSRnS0SmNHQA0cCBCxb6q-KvxZIUVP6-g-7KpAYeyOHc06Vjovqfw3HlSGHss1DotHEGKNQzjEWvOIXo0g0rZCP5fwhrI8/s200/Tacos.jpg" width="112" /></a></div>
<span style="font-size: large;"></span><br />
<span style="font-size: large;">Prep Time: 15 Minutes</span><br />
<span style="font-size: large;">Cook Time: 15 Minutes</span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;"><strong><span style="color: #38761d;">One Taco =</span></strong> </span><br />
<span style="font-size: large;">Calories: 212</span><br />
<span style="font-size: large;">Carbs: 14g</span><br />
<span style="font-size: large;">Protein: 11g</span><br />
<span style="font-size: large;">Fat: 13g</span><br />
<span style="font-size: large;">Fiber: 2g</span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;"><strong>Ingredients + Approximate Prices:</strong></span><br />
<ul>
<li><span style="font-size: large;">Old El Paso Stand & Stuff Shells ($2)</span></li>
<li><span style="font-size: large;">1LB Kirkland Organic Ground Beef ($19 for 5 lbs)</span></li>
<li><span style="font-size: large;"><a href="http://www.mywildtree.com/PWS/HeatherMuckle/store/AM/product/TACO-SEASONING-BLEND,1354.aspx" target="_blank">Wildtree Organic Taco Seasoning</a> ($8.50 for 34 servings)</span></li>
<li><span style="font-size: large;">Costco Organic Romaine Lettuce ($6 for 6 heads)</span></li>
<li><span style="font-size: large;">Kirkland Signature Parmigiano Reggiano ($11)</span></li>
<li><span style="font-size: large;">Organic Ripe Tomato (< $1)</span></li>
<li><span style="font-size: large;">Organic Yellow Onion (< $1)</span></li>
<li><span style="font-size: large;">Lindsey Sliced Olives ($2.50)</span></li>
<li><span style="font-size: large;">Daisy Sour Cream Light ($2.50)</span></li>
<li><span style="font-size: large;">Old El Paso Taco Sauce ($2.50)</span></li>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3m5XsgXKxNjzVU-6Ifw_5Q7Kl_4yLOatzL6zM0RVSD8Re2aFoeMAd-xCRPwN3NvXfbuKPau-9KLneWo99_hX3RtA1wbtBwbAbRxq3wkm9j3355xEVm2cT2Nb9VrGlKG3nrgzYYgBNbtc/s1600/Tacos1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="193" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3m5XsgXKxNjzVU-6Ifw_5Q7Kl_4yLOatzL6zM0RVSD8Re2aFoeMAd-xCRPwN3NvXfbuKPau-9KLneWo99_hX3RtA1wbtBwbAbRxq3wkm9j3355xEVm2cT2Nb9VrGlKG3nrgzYYgBNbtc/s200/Tacos1.jpg" width="200" /></a></div>
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<span style="font-size: large;"><strong>How-To:</strong></span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">It's easy! Cook the ground beef, then add 2 tablespoons taco seasoning and 1/2 cup of water. Simmer.</span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">Clean and cut the veggies.</span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">Bake the shells as directed. Load up your shell and enjoy!</span><br />
<span style="font-size: large;"></span><br />Heather Mucklehttp://www.blogger.com/profile/16866947962291396904noreply@blogger.com0tag:blogger.com,1999:blog-6019642015543159603.post-67315360435646432892016-08-07T19:59:00.001-05:002016-08-07T20:04:57.911-05:00Getting Nutrition Back On Track!<span style="font-size: large;">Ever since <a href="http://wwwmindovermayo.blogspot.com/2016/06/we-made-it.html" target="_blank">our move to Florida</a>, we've been a bit off with our eating. We're living in a temporary space without our stuff, househunting, trying to get acclimated and having some fun, too!</span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">But, <span style="color: #38761d;"><strong>YOU KNOW</strong></span><span style="color: black;"> the feeling when things are getting away from you just a bit too much. There's a lot on your plate, meal planning gets to be overwhelming or stale and things start to go south. I'm thankful that I get a lot of help from my husband when it comes to meals! A friend of his mentioned Wildtree meals to him and I had a flashback!</span></span><br />
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<span style="font-size: large;">I was using Wildtree products a few years ago and they completely dropped off my radar. I'm not sure how because I loved them! I dig that they're organic and a super added bonus for me is that they are peanut-free. I'm deathly allergic and I never have to worry about having a scary anaphylaxis incident with these foods. This is a <strong><em><span style="color: #4c1130;">huge</span></em></strong> relief for me! </span><br />
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<span style="font-size: large;">After reacquainting myself with their website, I decided to get the starter kit. Go big or go home!! There's just so much I wanted to try...so I did it. Woot!</span><br />
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<span style="font-size: large;">And, I found my ol' favorite friend - <a href="http://www.mywildtree.com/PWS/HeatherMuckle/store/AM/product/Roasted-Garlic-Grapeseed-Oil,811,320.aspx" target="_blank">Roasted Garlic Grapeseed Oil</a>. It's so dang good! I'm excited because I've been so bored with the usual foods. Plus, what is <a href="http://www.mywildtree.com/PWS/HeatherMuckle/store/AM/product/QUICK-EASY-BEER-BREAD,1365.aspx" target="_blank">this</a> all about??</span></div>
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<span style="font-size: large;">I don't know, but I can't wait to find out! Yum! I'm most excited to try their "<a href="http://www.mywildtree.com/PWS/HeatherMuckle/store/AM/product/SimpleHealthyDinner-bundle-August-2016,2046.aspx" target="_blank">bundles</a>". Basically, Wildtree sends you recipes and ingredients to make 20 meals. All I have to do is buy the protein. This is truly what I need! </span></div>
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<span style="font-size: large;">I'm not much for cooking and I really don't want to spend a lot of time on meal planning, shopping prep, etc. It's all done for me. Quick, simple, easy...it's what I need right now! I'm so excited to have one stressor handled. </span></div>
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<span style="font-size: large;">Now I just need to find a place to live!</span></div>
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Heather Mucklehttp://www.blogger.com/profile/16866947962291396904noreply@blogger.com0tag:blogger.com,1999:blog-6019642015543159603.post-10512180518424027772016-06-12T07:45:00.002-05:002016-06-12T07:48:30.766-05:00The New Normal<span style="color: #274e13; font-size: large;"><strong><em>Week 1 of the "new normal" is complete!</em></strong></span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">Here's what I feared:</span><br />
<ul>
<li><span style="font-size: large;">Starting a new job</span></li>
<li><span style="font-size: large;">A new commute</span></li>
<li><span style="font-size: large;">Not having time to take care of my health</span></li>
</ul>
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<span style="font-size: large;"><strong><span style="color: #4c1130;">New Job: </span></strong>I haven't started at a new company since 1997. Let that sink in. I had absolutely no idea what to expect. But, it went really well. I picked up on everything quickly and I spent the majority of my time writing - LOVE! This is a welcome change from my last job that entailed much less writing and much more red tape, meetings and email. Refreshing!</span><br />
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<span style="font-size: large;"><strong><span style="color: #4c1130;">Commute: </span></strong>We only have one small hybrid car fit for an urban environment. That will need to change soon! (Convertible, you think?!?!) By Friday I was able to make it to and from work without my GPS. And, usually the skies are clearing from afternoon storms on my way home, which makes for a magnificent drive.</span><br />
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<span style="font-size: large;"><strong><span style="color: #4c1130;">Healthy Lifestyle: </span></strong>Keeping up my healthy habits is a priority. But, things have changed, so I have to adjust. </span><br />
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<li><span style="font-size: large;">I've been walking to and from work for the past three years. </span></li>
<li><span style="font-size: large;">I've been using a standing desk at work for the past year.</span></li>
<li><span style="font-size: large;">I've had a gym membership for the last several years. </span></li>
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<span style="font-size: large;">I have none of this anymore. Yikes!</span><br />
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<span style="font-size: large;">We are getting back on track with meals after our road trip. And, I worked out 4 out of 5 mornings this week. I actually went running outside one morning, which I haven't done in ages because it's been too cold in Minneapolis. I miss not having a gym right now, but I'm working with weights I have at home and doing fine with that. I also got in a pool workout after work twice this week and walked on my lunch break. Plus, I feel like I'm so much more active from a <a href="http://www.ncbi.nlm.nih.gov/pubmed/12468415" target="_blank">NEAT</a> perspective, which contributes.</span><br />
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<span style="font-size: large;">Prior to my week back to work, we headed to Fort Myers Beach. </span><br />
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<span style="font-size: large;">Shortly after this photo was taken, <a href="https://weather.com/storms/hurricane/news/tropical-storm-colin-extends-united-states-major-hurricane-landfall-drought" target="_blank">Tropical Storm Colin</a> effects rolled in and we experienced a mass exodus from the beach like I've never seen before!</span><br />
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<span style="font-size: large;">Luckily, the weather cleared up this weekend. Yesterday morning we went to a community my husband found that's just a mile from us to watch dolphins and manatees playing. I could've stayed there watching all day, but it was cooking outside!</span><br />
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<span style="font-size: large;"> Then, I did some househunting, a pool workout and rewarded myself by cooling off with a bit of rum while watching the hometown Minnesota Twins game at our new local tavern!</span><br />
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<span style="font-size: large;">Another day at the beach and pool today, then back to the <strong><span style="color: #38761d;">new normal</span></strong> tomorrow! And, I'm excited! I was worried that the grass wouldn't be greener. That the dream I hyped up in my head for so long wouldn't be as great as I thought. But, it's even better than I imagined. I found my home!</span><br />
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<span style="font-size: large;"></span><br />Heather Mucklehttp://www.blogger.com/profile/16866947962291396904noreply@blogger.com0tag:blogger.com,1999:blog-6019642015543159603.post-66204025424735339132016-06-04T07:52:00.001-05:002016-06-04T07:52:48.832-05:00We made it!<span style="font-size: large;">We made it to Fort Myers! It was a long, long drive, but we finally made it!</span><br />
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<span style="color: #38761d; font-size: large;"><strong><u>Friday</u></strong></span><br />
<span style="color: black; font-size: large;">It was my last day at work. I was happy that it was pretty uneventful because so many people were out for the holiday weekend already. I wrapped a few things up and left peacefully :)</span><br />
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<span style="font-size: large;">When I got home, we packed up the last few things into our POD and hit the road! We decided to play the Flat Stanley game with a twist! :) </span><br />
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<span style="font-size: large;">Of course, it was raining, so it was a gloomy drive. We made it to Madison, WI around 5:00 and settled in for the night.</span><br />
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<span style="color: #4c1130; font-size: large;"><em><u>Hidden gem: </u></em><span style="color: black;">La Mestiza Mexican restaurant</span></span><br />
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<span style="font-size: large;"><span style="color: #38761d; font-size: large;"><strong><u>Saturday</u></strong></span><br />
<span style="color: black; font-size: large;">It was a very boring drive from Madison through Illinois. VERY boring and cloudy. But, I was happy to have an uneventful drive and get some more hours under our belt!</span><br />
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<span style="color: #4c1130; font-size: large;"><em><u>Hidden gem: </u></em><span style="color: black;">Tuscan Hills Winery in Effingham, IL (We crashed a wedding! Congrats to Josh & Erin!)</span></span><br />
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<span style="font-size: large;"><span style="color: #38761d; font-size: large;"><strong><u>Sunday</u></strong></span><br />
<span style="color: black; font-size: large;">This was easily our best day of driving! We drove from southern Illinois through Kentucky and onto Nashville. It was only a few hours long and very beautiful. We'd never been to Nashville, so I was excited to stay downtown and explore the city.</span><br />
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We made the best of our day visiting the Titans stadium, the Parthenon and a few local places to hear some music. <br />
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<span style="color: #4c1130; font-size: large;"><em><u>Hidden gem: </u></em><span style="color: black;">The Palm </span></span><br />
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<span style="font-size: large;"><span style="color: #38761d; font-size: large;"><strong><u>Monday</u></strong></span><br />
<span style="color: black; font-size: large;">This was our most stressful day of driving! We were on the road for a good 10 hours and endured the mountains in Chattanooga, Atlanta traffic and Florida rain. I was so happy when the day was over!</span><br />
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<span style="color: #4c1130; font-size: large;"><em><u>Hidden gem: </u></em><span style="color: black;">The Florida Border!! (Not really hidden, but it felt like it when we were driving!)</span></span><br />
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</span>We drove a few hours from Gainsville and made it to Fort Myers on Tuesday. Since then I feel like we've had more activity than I've had all year so far in Minneapolis! We've been in the pool every day, been to the beach and unloading our POD burned quite a few calories.<br />
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It's back to work on Monday. I'm looking forward to getting back on track with our meals and figuring out my new workout plan, which will certainly include a lot of water activities and pool workouts. SO happy to be here and see my dream of living in a warm climate realized!<br />
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Heather Mucklehttp://www.blogger.com/profile/16866947962291396904noreply@blogger.com2tag:blogger.com,1999:blog-6019642015543159603.post-61278366004706272502016-05-21T08:42:00.001-05:002016-05-21T08:44:27.617-05:00A celebration of life!<span style="font-size: large;">The past week was an eventful, emotional celebration of life! My family through a going away party for us. While I will still see my family often, it was difficult to say so long to my fabulous grandma and these three adorable faces.</span><br />
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<span style="font-size: large;">I wanted to make it to Paisley Park one last time before I left Minneapolis. I hadn't been out that way in about 20 years! The memorial was amazing. AMAZING! I'm so happy I got to take part in it.</span><br />
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<span style="font-size: large;">We also celebrated Charlie's first birthday without him, which was a difficult milestone. I'm ready for the 'firsts' to be over.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjx1CxT9Gc8sYZbfIVf0VZuMBSWMx-mJOMbo5uoHkkeOVCo79xbglAp_NdWVJ96-N9fLP5jL4_trUusRufXnn8yAtrERMFlW_3NXbdywR-60QaarOXOyPkriRKcW8eLwro_RsV_fGbz4C0/s1600/Charlie.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjx1CxT9Gc8sYZbfIVf0VZuMBSWMx-mJOMbo5uoHkkeOVCo79xbglAp_NdWVJ96-N9fLP5jL4_trUusRufXnn8yAtrERMFlW_3NXbdywR-60QaarOXOyPkriRKcW8eLwro_RsV_fGbz4C0/s400/Charlie.jpg" width="400" /></a></div>
<span style="font-size: large;"></span><br />
<span style="font-size: large;">On the health front, I'm feeling good! I turned another year older this week. I'm so thankful that I've been mindful of my health and wellness over the last several years. I can't imagine how terrible I'd look and feel at this age if I hadn't been so diligent about nutrition and exercise for the last decade. I was on an awful, unhealthy track and I'm so thankful that I turned it around!</span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">Also, the weather has finally improved enough to get outside and enjoy it! I made it to Target Field one last time.</span><br />
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<span style="font-size: large;">I've also been taking advantage of the weather by walking all over Minneapolis this week! I will definitely miss walks along the Mississippi, but I'm so excited to stop being <em>STATIC</em>. There's only one more week until we move! </span><br />
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Heather Mucklehttp://www.blogger.com/profile/16866947962291396904noreply@blogger.com1tag:blogger.com,1999:blog-6019642015543159603.post-92132633340306823162016-05-09T20:17:00.004-05:002016-05-09T20:17:33.572-05:00Getting back on track during disruptive times
<span style="font-family: "Georgia",serif; line-height: 115%; mso-bidi-font-family: "Times New Roman";"><span style="font-size: large;">Today is a great
reminder about WHY I try to take great care of myself by eating well, drinking
plenty of water and exercising regularly! It is so important and directly
contributes to feeling well and performing at your best both mentally and physically.</span></span><br />
<span style="font-family: "Georgia",serif; line-height: 115%; mso-bidi-font-family: "Times New Roman";"><span style="font-size: large;"></span></span><br />
<span style="font-family: "Georgia",serif; line-height: 115%; mso-bidi-font-family: "Times New Roman";"></span><span style="font-family: "Georgia",serif; line-height: 115%; mso-bidi-font-family: "Times New Roman";"><span style="font-size: large;">I knew that my last few
weeks in Minneapolis would be busy and stressful. I’m trying to pack and sell
items we’re not taking with us, finish up my job, and see friends and family.
Everything is hectic…and when I come home, there’s nowhere to sit and relax because
I sold everything! I'm currently sitting on my friend's lawn chair because we sold our patio set on Saturday.</span></span><br />
<span style="font-family: "Georgia",serif; line-height: 115%; mso-bidi-font-family: "Times New Roman";"><span style="font-size: large;"></span></span><br />
<span style="font-family: "Georgia",serif; line-height: 115%; mso-bidi-font-family: "Times New Roman";"><span style="font-size: large;">With this much disruption, my health is suffering a bit of disruption, too. I'm doing pretty well health-wise considering. I'm still getting in at least 10,000 steps every day and lifting weights 3-4 times every week. The weather hasn't been fantastic other than a few days here and there, but we have really been trying to grill our protein and veggies as much as possible.</span></span><br />
<span style="font-family: "Georgia",serif; line-height: 115%; mso-bidi-font-family: "Times New Roman";"><span style="font-size: large;"></span></span><br />
<span style="font-family: "Georgia",serif; line-height: 115%; mso-bidi-font-family: "Times New Roman";"><span style="font-size: large;">That said, we ended up eating out (and drinking out) on Friday night with friends at our going away party, then again on Saturday evening for the Kentucky Derby. This is typically a big no-no for us. We ate our Saturday night leftovers last night for dinner, which I still count as "eating out" given the sodium and who knows what else the restaurant put in our delicious food. </span></span><br />
<span style="font-family: "Georgia",serif; line-height: 115%; mso-bidi-font-family: "Times New Roman";"><span style="font-size: large;"></span></span><br />
<span style="font-family: "Georgia",serif; line-height: 115%; mso-bidi-font-family: "Times New Roman";"><span style="font-size: large;">This morning I felt bloated and lethargic. It's definitely a direct result of my nutrition (or lack thereof) over the weekend. The difference now is that I recognize how these foods affect me and I can turn it back around quickly. Before I changed my lifestyle, I would consider this type of behavior "off the diet wagon". But, now I don't act like I'm "on a diet" or "off a diet". I try to eat healthy and exercise most days. When things go a bit too far - like they did this past weekend - it's not a free pass to keep treating my body poorly. It's a wake up call to get right back on track. </span></span><br />
<span style="font-family: "Georgia",serif; line-height: 115%; mso-bidi-font-family: "Times New Roman";"><span style="font-size: large;"></span></span><br />
<span style="font-family: "Georgia",serif; line-height: 115%; mso-bidi-font-family: "Times New Roman";"><span style="color: purple; font-size: large;"><strong>Today's meals:</strong></span></span><br />
<ul>
<li><span style="font-family: "Georgia",serif; line-height: 115%; mso-bidi-font-family: "Times New Roman";"><span style="font-size: large;"><strong><span style="color: #38761d;">Breakfast:</span></strong> Green smoothie and coffee</span></span></li>
<li><span style="font-family: "Georgia",serif; line-height: 115%; mso-bidi-font-family: "Times New Roman";"><span style="font-size: large;"><strong><span style="background-color: white; color: #38761d;">Lunch:</span></strong> Kirkland turkey on wheat, fat-free cottage cheese</span></span></li>
<li><span style="font-family: "Georgia",serif; line-height: 115%; mso-bidi-font-family: "Times New Roman";"><span style="font-size: large;"><span style="color: #38761d;"><strong>Dinner:</strong></span> Big veggie salad and veggie farfalle</span></span></li>
<li><span style="font-family: "Georgia",serif; line-height: 115%; mso-bidi-font-family: "Times New Roman";"><span style="font-size: large;">Missed my snacks today, but I had lots and lots of water!</span></span></li>
</ul>
Heather Mucklehttp://www.blogger.com/profile/16866947962291396904noreply@blogger.com0tag:blogger.com,1999:blog-6019642015543159603.post-10264204579693882802016-05-01T11:21:00.000-05:002016-05-03T19:33:32.047-05:00Happy May Day!<span style="color: #741b47; font-size: large;"><i>Happy May Day!</i></span> <span style="font-size: large;">May is always one of my favorite months. It represents new beginnings for my family.</span><br />
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<ul>
<li><span style="font-size: large;">It's (hopefully) the start of better weather days in Minnesota. </span></li>
<li><span style="font-size: large;">Both my husband and I have birthdays in May. A new year of your life to make new goals is always great!</span></li>
<li><span style="font-size: large;">Our beloved dog, Charlie, also has a birthday in May. This will be our first one without him :(</span></li>
<li><span style="font-size: large;">Last May we moved out of a toxic situation into <a href="http://www.thepaxon.com/" target="_blank">our current location</a>, which has been an improvement to our health.</span></li>
<li><span style="font-size: large;">This May we are <a href="http://wwwmindovermayo.blogspot.com/2016/03/promoting-my-health-through-biggest.html" target="_blank">moving across the country</a>!</span></li>
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<span style="font-size: large;">The week approaching this lovely day was challenging. I started out the week with one of the most stressful days at work ever. Nothing went right. I've spent almost 20 years there. Now I only have 20 days to go. DEEP BREATHS!</span></div>
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<span style="font-size: large;"></span> </div>
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<span style="font-size: large;">We also sold our living room furniture, which I think will be a benefit to our health this month. With nothing comfortable to sit on, it will force us to get outside for a walk or go to the gym and move more!</span></div>
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<span style="font-size: large;">Have a happy May!</span></div>
Heatherhttp://www.blogger.com/profile/02267809266203270424noreply@blogger.com0tag:blogger.com,1999:blog-6019642015543159603.post-21834717986047694492016-04-22T20:07:00.001-05:002016-04-22T20:16:19.044-05:00Hello Goodbye<span style="font-size: large;"><span style="color: purple;">"<em>Hello, hello...I don't know why you say goodbye I say hello</em>..."</span> - <span style="font-size: small;">Lennon/McCartney</span></span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">It was a week of goodbyes with the hellos trying to burst through. </span><span style="font-size: large;">Yesterday morning I saw a Facebook post about someone passing at Paisley Park. First, I messaged my friend, who is also a major Prince fan, to ask her if she heard. Then, I began alerting my co-workers like a crazy person. This COULD NOT BE <span style="color: purple;"><strong><em>Prince! </em></strong></span><span style="color: black;"><em>No no no no no! </em>Well, you know how that all unravels. I followed the news the rest of the day, then came home and immediately started the vinyl. There was no other solace.</span></span><br />
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<span style="font-size: large;">Even though the biggest street party in Minneapolis history was just a short walk away from my apartment, I didn't go. I followed with everyone online instead while listening to Prince tunes and the helicopters buzzing above my apartment building all night. </span></div>
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<span style="font-size: large;">On my walk to work this morning, I took in the aftermath. Quiet and cloudy:</span></div>
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<strong><span style="color: purple;"><span style="font-size: large;"><span style="color: black;"><span style="font-size: small;">From my favorite Prince song:</span> </span><em>"I am yours now and you are mine. Together we'll love through all space and time, so don't cry..."</em></span></span></strong></div>
<span style="color: black; font-size: large;"></span><br />
<span style="color: black; font-size: large;">Moving on...</span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;"><a href="http://wwwmindovermayo.blogspot.com/2016/03/promoting-my-health-through-biggest.html" target="_blank">Since I decided to quit my job and move across the country</a>, I've been trying to find a new job! I've been working at the same company for nearly 20 years. It's been good from a security standpoint, but it hasn't been good for my soul aside from the few great friends I've made along the way. But, day-to-day, it's stressful and not something that makes me feel fulfilled at the end of the day. I'm ready to say <strong><span style="color: purple;"><em>goodbye</em></span></strong> #corporatelife</span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">While having a paycheck and benefits is an obvious concern, I'm doing my best to really try to do something different. Something more creative, enjoyable and rewarding. I have a lot of ideas about what that could be. But, in the midst of trying to move, keep up with the job I still have for a few weeks and stay on track with life, it's been tough to have a good stretch of quiet time to meditate on the ultimate questions like, what am I here for? How can I make an impact and do some good? What are my talents? How can they be used? </span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">I spent the week interviewing for a new job, which went well. I went to a LinkedIn training class. I took knowledge from that to do some successful networking. While my immediate actions and new connections might not bring anything now, you never know what will pop up for the future. Live in the moment. Listen to others. Help people. It will come back to you.</span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">However, for now I'm just trying to say <span style="color: purple;"><em><strong>hello </strong></em></span>to my new life. Current stop is <span style="color: purple;"><em><strong>Limbo Land</strong></em></span>. But, more is on the horizon...</span><br />
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Heather Mucklehttp://www.blogger.com/profile/16866947962291396904noreply@blogger.com0Minneapolis, MN 55401, USA44.9836543 -93.269357244.9611923 -93.3096977 45.006116299999995 -93.2290167tag:blogger.com,1999:blog-6019642015543159603.post-7685285025492066882016-04-09T07:30:00.000-05:002016-04-09T07:34:36.316-05:00Life without a weight room<br />
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<span style="font-size: large;">About 10 years ago, I decided I wanted to learn how to lift weights.
I’d recently lost about 25 pounds through diet and pilates, but I wanted to
take my fitness to the next level. My husband and I joined our community center
gym, so he could teach me how to use the equipment and free weights. </span></div>
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<span style="font-size: large;">When I thought about how my weightlifting lesson would go down, I
pictured one of those workouts that you see in a women’s fitness magazine. You
know - the ones where the women (who are actually models) look fabulous and the
workout calls for two sets of 15 reps with five-pound weights. But, that’s not
at all what my husband had in mind for me. He said that I could easily do a
workout designed for men. We started training with <a href="http://www.menshealth.com/weight-loss/tnt-diet-weight-loss-exercise-program" target="_blank">Men’s Health TNT Workout</a></span><span style="font-size: large;">, and I fell in love with heavy weightlifting. I enjoyed it so much
and it’s still a workout that I go back to today.</span></div>
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<span style="font-size: large;"></span> </div>
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<span style="font-size: large;">Ever since then, I’ve worked to challenge myself in the weight room. I
lift as heavy as possible and learned to do some Olympic lifts. At one point, I
beat the gym’s record for bench press. Weightlifting has turned into a fabulous and healthy “hobby”
for me!</span></div>
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<span style="font-size: large;"> </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhU_IJnYkEN509PDJM8T1SIV0PPN8g18EcmUV3MqnkrIq_20UsxkX9ujt9PCQNqFVGnwprXJfWhZ0hQ11j0hr4xO3YaGtMUdrieFN2JhnO9PJdK48WqmJAb4HXT6vhCPNoH1l7w5voOEg0/s1600/Magna+Bench+Press.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhU_IJnYkEN509PDJM8T1SIV0PPN8g18EcmUV3MqnkrIq_20UsxkX9ujt9PCQNqFVGnwprXJfWhZ0hQ11j0hr4xO3YaGtMUdrieFN2JhnO9PJdK48WqmJAb4HXT6vhCPNoH1l7w5voOEg0/s320/Magna+Bench+Press.jpg" width="217" /></a></div>
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<span style="font-size: large;"><o:p></o:p></span> </div>
<span style="font-size: large;">
</span><span style="font-size: large;">Now, I can’t even remember life without having access to weights and a
gym. In my current living situation, I’m lucky enough to have a gym just
downstairs in my building.</span><br />
<span style="font-size: large;"> </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIQMFQ8jCgtCb7F6xMbIaLriEJrveiBPqDda0aifRXTohE2_iczsZ2Ige7mEpBPfAGIbaoel2BzDkbtt-yNyvOsJPkZlu2Vvw6PlRp2NY0W-wPwTFZ8ND6yzK3GPDe9JYLpy3DVkz0b-w/s1600/Paxon+Gym.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIQMFQ8jCgtCb7F6xMbIaLriEJrveiBPqDda0aifRXTohE2_iczsZ2Ige7mEpBPfAGIbaoel2BzDkbtt-yNyvOsJPkZlu2Vvw6PlRp2NY0W-wPwTFZ8ND6yzK3GPDe9JYLpy3DVkz0b-w/s320/Paxon+Gym.jpg" width="320" /></a></div>
<br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">But, <span style="color: #0070c0;"><a href="http://wwwmindovermayo.blogspot.com/2016/03/promoting-my-health-through-biggest.html" target="_blank"><span style="color: black;">I’ll be moving in a couple of months</span></a> </span>and for the first time in many years, I won’t have access to a
gym. PANIC!<o:p></o:p></span><br />
<span style="font-size: large;">
</span><br />
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<span style="font-size: large;">I know that while I transition to my new surroundings that I won’t be
able to just NOT do strength training. So, I’ve been trying to think of some
creative ways to workout without having access to a gym. Here’s what I’ve come
up with:</span></div>
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<span style="font-size: large;"><strong>Swimming pool workouts:</strong><span style="mso-spacerun: yes;"> </span>Luckily, I will have access to a pool. And,
since it will be summer in Florida, I’ll probably need it to cool off! I found
some amazing workouts for the pool. Thank goodness for <a href="https://www.pinterest.com/pin/331296116312092821/" target="_blank">Pinterest</a>.</span></div>
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</div>
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<span style="font-size: large;"><strong>Make use of free weights/body weight:</strong> There’s
something to be said for old fashioned pushups. I also have access to a set of
12-pound free weights. I am going to get creative with step-ups, pushups with
weights, planks and other <a href="https://www.pinterest.com/pin/AcWGQnW9rlAb4SxjRGW0B_O-jJDEOi5QIMxVep2RchJYKAzZormolw8/" target="_blank">body weight exercises</a> to keep up my strength. </span></div>
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<span style="font-size: large;"><strong>Try a new sport:</strong> There’s shuffleboard, <a href="http://www.usapa.org/" target="_blank">pickleball</a> and tennis available at my new place, which will give me plenty of
opportunities to work on my fitness (and coordination) in new ways.</span></div>
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<span style="font-size: large;"><span style="color: #274e13;">What ideas do you have for
me while I adjust to life without a weight room? I want to know your creative
workout plans!<o:p></o:p></span></span></div>
<h4>
</h4>
Heather Mucklehttp://www.blogger.com/profile/16866947962291396904noreply@blogger.com0tag:blogger.com,1999:blog-6019642015543159603.post-44321962089195347832016-03-25T20:37:00.003-06:002016-04-23T08:27:03.935-05:00Promoting my health - through the biggest changes yet!<span style="font-size: large;">For starters, I want to thank </span><a href="https://twitter.com/kristyhwalsh?ref_src=twsrc%5Etfw" target="_blank"><span style="font-size: large;">Kristy</span></a><span style="font-size: large;">, who has a </span><a href="https://therapeuticmusingsofageek.wordpress.com/" target="_blank"><span style="font-size: large;">fabulous new blog</span></a><span style="font-size: large;">, for prompting me to write this post tonight!</span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">Remember how we celebrated the first day of spring earlier this week? Well, we did that happy dance, and then this happened:</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8D18edaaLfWBnJz0NG89zkKpCTff96bdGD7uvwNUrLfLxWaO_NynnwujJpM97t70W6XNOpTzqMxO32LGlnx7M-9KWI3M12DvMVhyphenhyphenZpoX8X464_zUchxLSiorJr8q97pQ7JT5fRbH1Kbw/s1600/March+Snow+3-23-16.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8D18edaaLfWBnJz0NG89zkKpCTff96bdGD7uvwNUrLfLxWaO_NynnwujJpM97t70W6XNOpTzqMxO32LGlnx7M-9KWI3M12DvMVhyphenhyphenZpoX8X464_zUchxLSiorJr8q97pQ7JT5fRbH1Kbw/s320/March+Snow+3-23-16.jpg" width="180" /></a></div>
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<span style="font-size: large;">For those of you that have known me for some time - or even if you haven't - I will complain about winter to anyone and everyone that will listen. I've done it for years and I'm sure everyone is tired of it by now. Ha!</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPi3CjgSSFPdKO73XUc38PUmMNIoT5wr7En5i26W0rtuWHuY7GbskPmI43Win0wYCkqkpbV_UdU_kUr0rrpBqUCjeu6LYcq6tTRFHsabQj1fCw6DAkVnfj2TdThhOq6E_x4ZCDH3cuBAs/s1600/grumpy-cat-meme-winter-i-hate-it-600x396.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="211" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPi3CjgSSFPdKO73XUc38PUmMNIoT5wr7En5i26W0rtuWHuY7GbskPmI43Win0wYCkqkpbV_UdU_kUr0rrpBqUCjeu6LYcq6tTRFHsabQj1fCw6DAkVnfj2TdThhOq6E_x4ZCDH3cuBAs/s320/grumpy-cat-meme-winter-i-hate-it-600x396.jpg" width="320" /></a></div>
<br />
<span style="font-size: large;">I've talked on and on about moving out of Minnesota for YEARS in hopes of ending my annual 6-8 months of dread, depression and reliance on my light therapy lamp. I spend SO much time with </span><a href="http://www.amazon.com/Sphere-Gadget-Technologies-Lightphoria-Energy/dp/B004JF3G08/ref=sr_1_2_a_it?ie=UTF8&qid=1458956714&sr=8-2&keywords=light+therapy+lamps" target="_blank"><span style="font-size: large;">my lamp</span></a><span style="font-size: large;"> that I feel like I owe it a nice steak dinner with a fancy glass of cabernet and probably a piece of cheesecake, too. </span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">My diligence for having a healthy diet and working out regularly is in large part due to helping ease </span><a href="http://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/basics/definition/con-20021047" target="_blank"><span style="font-size: large;">SAD</span></a><span style="font-size: large;">. However, I have always dreamed of the day that I could just walk outside on the regular without having to worry about which coat I should wear or having to put on</span><a href="http://www.6pm.com/product/8652240/color/3?zhlfid=139&kpid=37503378" target="_blank"><span style="font-size: large;"> these bulky winter boots</span></a><span style="font-size: large;">. And, have a life without having to worry about winter anymore!</span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">I've gotten to the point in my life when I'm truly starting to realize that tomorrow isn't promised and that life can change in a moment. It's out of our control. But, what is in our control is what we do with today. Do I want to look back on my life and say, "Hey, I lived in a place I really didn't want to be for XX years and worked at the same place for XX years. It was a nice, safe life. And I was afraid to leave it all for the unknown."</span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">As of today, I've lived in Minnesota nearly 42 years minus a 5-year stint in Wisconsin (Ooohh! Daring!). I've worked for the same company for nearly 20 of those years, which pretty much everyone views as commendable. And, so do I. My life does not suck! I have a great life married to my best friend, I have a dependable job that pays the bills and then some, and live in a </span><a href="http://northloop.org/" target="_blank"><span style="font-size: large;">fabulous neighborhood in Minneapolis</span></a><span style="font-size: large;">. However, the SAD plague takes over for extended periods of time. I enjoy doing so many outdoor activities, being near/on the water and taking advantage of eating fresh foods - all of which I can only do in Minnesota for a fourth of the year - if I'm lucky. And, it's FINALLY time to put my health first!</span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">So, after many years of wallowing, we are finally (and appropriately) moving to the <strong><em><span style="color: #bf9000;"><a href="https://en.wikipedia.org/wiki/Florida" target="_blank">SUNSHINE STATE</a></span></em></strong>. There's a lot up in the air right now, especially given that I gave notice at my job!!! We'll be leaving the state where we were born and raised, and I'll be leaving the place I've worked for so many years without knowing where I'll land. But, I know it's the right thing to do. I'm already so excited to take advantage of having a new environment, </span><a href="http://www.usapa.org/what-is-pickleball/" target="_blank"><span style="font-size: large;">learning new outdoor activities</span></a><span style="font-size: large;"> and, most of all, improving my overall health and well-being. Stay tuned for the adventures as they unravel! And, please enjoy below a photo of the beach that will be just a few short miles from me! </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHKJgPFGfu1_ASYGGYE8pLld0z2x4VXuUNPjhQR6gGOrpawpgCou15MvmznPr_SGCjwKsXBbaRaYI96bzPNKYNIS6YwaAgEz79LCHwxX19E123E2LOWd0vSqDbpR_CBsAbG4PeAo-zwXM/s1600/12814328_10153999678178114_1824716992147809613_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="146" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHKJgPFGfu1_ASYGGYE8pLld0z2x4VXuUNPjhQR6gGOrpawpgCou15MvmznPr_SGCjwKsXBbaRaYI96bzPNKYNIS6YwaAgEz79LCHwxX19E123E2LOWd0vSqDbpR_CBsAbG4PeAo-zwXM/s400/12814328_10153999678178114_1824716992147809613_n.jpg" width="400" /></a></div>
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Heatherhttp://www.blogger.com/profile/02267809266203270424noreply@blogger.com2tag:blogger.com,1999:blog-6019642015543159603.post-55442767101022566352016-01-07T06:23:00.000-06:002016-01-07T06:26:32.096-06:00Three easy steps to curbing your cravings<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"><strong><span style="color: #274e13;">Do you often say to yourself, “I know what I need to do. I
just can’t avoid temptations that stop me from being healthy!”</span></strong> </span><br />
<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">
</span><br />
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<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"><span style="color: #4c1130;">We all know that good nutrition and regular exercise is
what’s good for our well-being. </span>But, knowing what to do and actually doing it
are two very different things. Things like motivation level, mood swings,
schedules, temptations, and surprises among other things can easily take over
your well-thought out plan of good intention. </span></div>
<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">
</span><br />
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<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"><span style="color: #4c1130;">Your consistent behavior will determine your ultimate
outcome. </span>So, if you can consistently act on things that lead you to your goals,
you’ll get there. The good news is, consistency doesn’t require you to act on
your goals ALL of the time. This leaves you flexibility to give into those
temptations occasionally.</span></div>
<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">
</span><br />
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<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"><span style="color: #4c1130;">If you’re struggling with giving into temptations, you don’t
have to quit giving in to them.</span> But, do you think you can reduce the number
times you give in to them? Remember, it’s not you that’s tempted. It’s your
brain. So, it’s just a matter of re-wiring your action that’s blamed on your
brain! </span></div>
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</span><br />
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<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"><span style="color: #4c1130;">Let’s say your craving is soda. Each time you give into
drinking a soda, your cravings get stronger and stronger.</span> In turn, your brain’s
ability to break the habit gets weaker and weaker. Soon, it will be automatic
for you to drink a soda at a certain time (or times) of day because you’re used
to it. So, if you want to reduce your craving, you simply have to reprogram
your brain – like this!</span></div>
<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">
</span><br />
<div class="ListParagraphCxSpFirst" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="font-family: Georgia, "Times New Roman", serif;"><span style="mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri;"><span style="mso-list: Ignore;">1)<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><!--[endif]--><strong><span style="color: #0c343d;">Recognize</span></strong> – When you get your craving for a soda,
just acknowledge it. You may even want to say it out loud to yourself! “There’s
my brain again – telling me that I’m craving a soda.”</span></span></div>
<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">
</span><br />
<div class="ListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="font-family: Georgia, "Times New Roman", serif;"><span style="mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri;"><span style="mso-list: Ignore;">2)</span></span><!--[endif]--><strong><span style="color: #0c343d;">Remind</span></strong> – You’re in a habit of reacting to what
your brain is telling you in a certain way – picking up that soda without
really thinking about why. Try intentionally thinking about why you’re doing
it.</span></span></div>
<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">
</span><br />
<div class="ListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="font-family: Georgia, "Times New Roman", serif;"><span style="mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri;"><span style="mso-list: Ignore;">3)</span></span><!--[endif]--><strong><span style="color: #0c343d;">Re-evaluate</span></strong>– </span></span></div>
<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">
</span><br />
<div class="ListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 1in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="font-family: Georgia, "Times New Roman", serif;"><span style="mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri;"><span style="mso-list: Ignore;">a.<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><!--[endif]--><strong><span style="color: #4c1130;">Are you really hungry/thirsty?</span></strong> If your answer is yes,
try to choose something healthier, yet still satisfying like carbonated
water.<span style="mso-spacerun: yes;"> </span></span></span></div>
<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">
</span><br />
<div class="ListParagraphCxSpLast" style="margin: 0in 0in 10pt 1in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="font-family: Georgia, "Times New Roman", serif;"><span style="mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri;"><span style="mso-list: Ignore;">b.<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><!--[endif]--><strong><span style="color: #4c1130;">Are you bored, tired, happy, sad, etc?</span></strong> If your
answer is yes, do something else. Try waiting 10 minutes to see if the craving
is still there – or still as bad. Go for a walk, text<span style="mso-spacerun: yes;"> </span>a wellness buddy about your craving, work on
a hobby or journal about a healthy action you took today.</span></span></div>
<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">
</span><br />
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<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"><span style="color: #274e13;"><strong>It doesn’t have to work 100% of the time</strong></span>, but even if this
works for you once a day this week, twice a day next week, and so on, you’ll
start turning the tide on taking over your temptations!</span></div>
Heather Mucklehttp://www.blogger.com/profile/16866947962291396904noreply@blogger.com0tag:blogger.com,1999:blog-6019642015543159603.post-15861294242573310662016-01-03T21:49:00.001-06:002016-01-03T21:54:00.238-06:00Jamie Eason's LiveFit Trainer - Completed!I did it! DONE! I just finished Phase 3 of Jamie Eason's LiveFit Trainer. <br />
<br />
Here's my recap of the first half of the program: <a href="http://wwwmindovermayo.blogspot.com/2015/11/halfway-update-jamie-easons-livefit.html">http://wwwmindovermayo.blogspot.com/2015/11/halfway-update-jamie-easons-livefit.html</a><br />
<br />
During the second half of Phase 2, I really started noticing results. I cleaned up my diet a bit more and corrected my macros (more protein). I noticed that I leaned out a bit more and my strength capacity was increased. It was great! I probably enjoyed Phase 2 the most out of all the phases.<br />
<br />
I started Phase 3 right along with the holidays. Thanksgiving and multiple Christmas celebrations throughout December were rough on me nutrition-wise. Also, I really didn't like the workouts in Phase 3. Instead of building on the strength that I worked on in Phase 2, I felt like I was taking a step back. <br />
<br />
Phase 3 includes way too much static cardio - in my opinion anyway. 30-60 minutes doing static cardio multiple days per week is not the most efficient way to workout. And, instead of increasing weights, Eason increases reps and number of exercises. For instance, you'll do a workout comprised of 10-12 lifts focused only on one or two muscle groups to exhaust the muscles. For each exercise, Eason asks that you do at least 10 reps - sometimes 20 reps - for 3 sets. This means, she wants you to exhaust the muscles by endurance, not by strength. <br />
<br />
Again, I'm not saying she's wrong. Look at her! She obviously knows what she's talking about. But, for me, I like to lift heavy doing more sets, but shorter sets. And, I like HIIT workouts rather than long cardio workouts. It's just my preference.<br />
<br />
That said, I really liked the second half of Phase 3. Eason incorporated <a href="http://www.girlsgonestrong.com/complexes-a-killer-way-to-torch-calories/" target="_blank">complexes</a> and I really enjoyed those workouts. Again, the cardio was too long and boring for me, especially because I already walk about five miles per day and I stand most of the day at work, which is above and beyond my gym time.<br />
<br />
Overall, I'm so happy that I challenged myself with this program. I did a lot of workouts outside of my comfort zone, built strength and endurance and saw results! I could definitely see myself doing this workout again, but I'd probably incorporate some of my own modifications so I could enjoy it a bit more.<br />
<br />
For my next workout plan, I really wanted to incorporate complexes because I really enjoyed doing them. So, I'll be lifting six days a week again doing two upper body workouts, two lower body workouts and two complexes each week. One rest day! For cardio, I'll incorporate two-three HIIT workouts each week, continue walking at least five miles a day and getting in my <a href="http://www.ncbi.nlm.nih.gov/pubmed/12468415" target="_blank">NEAT</a>. And, now that the holidays are over, I'll have a much easier time cleaning up my nutrition.<br />
<br />
Looking forward to 2016!Heather Mucklehttp://www.blogger.com/profile/16866947962291396904noreply@blogger.com0tag:blogger.com,1999:blog-6019642015543159603.post-61493265167943684502015-12-23T06:38:00.001-06:002015-12-23T06:38:03.930-06:00Wellness Coaching Session #12<span style="font-size: medium;">If you follow me on </span><a href="https://www.youtube.com/channel/UC9U8t4RGfoxTYEhbHVTISJg" target="_blank"><span style="font-size: medium;"><span style="color: #741b47;">YouTube</span></span></a><span style="font-size: medium;">, you can see my <a href="https://youtu.be/N05EgBm2zuA" target="_blank">new video</a>! I'm offering a series of Wellness Coaching sessions to help you reach your goals. Now, you can see how Wellness Coaching might be able to help you - for free!</span><br />
<span style="font-size: medium;"></span><br />
<span style="font-size: medium;">You made it! This is our last mini-coaching session! If you completed the sessions and the exercises provided, I hope you are feeling better about the goals you want to achieve. You can check your progress with the <a href="https://drive.google.com/file/d/0BzIW3GQFElXjbGtlOFlsY0FwS2c/view?usp=sharing" target="_blank">Wellness Wheel</a>.</span><br />
<span style="font-size: medium;"></span><br />
<span style="font-size: medium;">Your coaching experience doesn't have to end here! Use this <a href="https://drive.google.com/file/d/0BzIW3GQFElXjUUtJM2J3Vi1JYk0/view?usp=sharing" target="_blank">5-question document</a> to learn if Wellness Coaching is right for you.</span><br />
<br />
<span style="color: #4c1130; font-size: large;"><em>Have a great week!</em></span>Heather Mucklehttp://www.blogger.com/profile/16866947962291396904noreply@blogger.com0tag:blogger.com,1999:blog-6019642015543159603.post-28241323226299959402015-12-16T06:30:00.000-06:002015-12-16T06:30:11.034-06:00Wellness Coaching Session #11<span style="font-size: medium;">If you follow me on </span><a href="https://www.youtube.com/channel/UC9U8t4RGfoxTYEhbHVTISJg" target="_blank"><span style="font-size: medium;"><span style="color: #741b47;">YouTube</span></span></a><span style="font-size: medium;">, you can see my <a href="https://youtu.be/NEC0Fp8jrOw" target="_blank">new video</a>! I'm offering a series of Wellness Coaching sessions to help you reach your goals. Now, you can see how Wellness Coaching might be able to help you - for free!</span><br />
<span style="font-size: medium;"></span><br />
<span style="font-size: medium;">This week we continued talking about using a storyboarding concept to help you continue working on your wellness vision.</span><span style="font-size: medium;"> </span><span style="font-size: medium;"><a href="https://drive.google.com/file/d/0BzIW3GQFElXjMEdORGpoYUlSdDg/view?usp=sharing" target="_blank">Here's the link</a> the storyboarding exercise described in the video.</span><br />
<span style="font-size: medium;"></span><br />
<span style="font-size: medium;">Next week is the last session, so we'll be wrapping things up! See you then!</span><br />
<br />
<span style="color: #4c1130; font-size: large;"><em>Have a great week!</em></span>Heather Mucklehttp://www.blogger.com/profile/16866947962291396904noreply@blogger.com0tag:blogger.com,1999:blog-6019642015543159603.post-38739410599629729062015-12-09T05:14:00.002-06:002015-12-09T05:14:35.514-06:00Wellness Coaching Session #10<span style="font-size: medium;">If you follow me on </span><a href="https://www.youtube.com/channel/UC9U8t4RGfoxTYEhbHVTISJg" target="_blank"><span style="font-size: medium;"><span style="color: #741b47;">YouTube</span></span></a><span style="font-size: medium;">, you can see my <a href="https://youtu.be/fWgNrhd40WE" target="_blank">new video</a>! I'm offering a series of Wellness Coaching sessions to help you reach your goals. Now, you can see how Wellness Coaching might be able to help you - for free!</span><br />
<span style="font-size: medium;"></span><br />
<span style="font-size: medium;">This week we talked about using a storyboarding concept to help you continue working on your wellness vision.</span><span style="font-size: medium;"> </span><span style="font-size: medium;"><a href="https://drive.google.com/file/d/0BzIW3GQFElXjMEdORGpoYUlSdDg/view?usp=sharing" target="_blank">Here's the link</a> the storyboarding exercise described in the video.</span><br />
<span style="font-size: medium;"></span><br />
<span style="font-size: medium;">Next week, we'll be talking more about storyboarding to help you complete your first goal! See you then!</span><br />
<br />
<span style="color: #4c1130; font-size: large;"><em>Have a great week!</em></span>Heather Mucklehttp://www.blogger.com/profile/16866947962291396904noreply@blogger.com0tag:blogger.com,1999:blog-6019642015543159603.post-53401132057956753702015-12-02T06:17:00.000-06:002015-12-02T06:17:58.209-06:00Wellness Coaching Session #9<span style="font-size: medium;">If you follow me on </span><a href="https://www.youtube.com/channel/UC9U8t4RGfoxTYEhbHVTISJg" target="_blank"><span style="font-size: medium;"><span style="color: #741b47;">YouTube</span></span></a><span style="font-size: medium;">, you can see my <a href="https://youtu.be/gM605qvw2KA" target="_blank">new video</a>! I'm offering a series of Wellness Coaching sessions to help you reach your goals. Now, you can see how Wellness Coaching might be able to help you - for free!</span><br />
<span style="font-size: medium;"></span><br />
<span style="font-size: medium;">This week we talked about using SMART goals to start working on your wellness vision.</span><span style="font-size: medium;"> And, you'll be taking action on your first goal!</span><br />
<span style="font-size: medium;"></span><br />
<span style="font-size: medium;">Here's the link to my YouTube video mentioned: <a href="https://www.youtube.com/watch?v=alqsA9iV8TE">https://www.youtube.com/watch?v=alqsA9iV8TE</a></span><br />
<span style="font-size: medium;"></span><br />
<span style="font-size: medium;">Next week, we'll be talking more about SMART goals to help you complete your first goal! See you then!</span><br />
<br />
<span style="color: #4c1130; font-size: large;"><em>Have a great week!</em></span>Heather Mucklehttp://www.blogger.com/profile/16866947962291396904noreply@blogger.com0tag:blogger.com,1999:blog-6019642015543159603.post-73210041512187912922015-11-25T18:34:00.000-06:002015-11-25T18:34:00.867-06:00Wellness Coaching Session #8<span style="font-size: medium;">If you follow me on </span><a href="https://www.youtube.com/channel/UC9U8t4RGfoxTYEhbHVTISJg" target="_blank"><span style="font-size: medium;"><span style="color: #741b47;">YouTube</span></span></a><span style="font-size: medium;">, you can see my <a href="https://youtu.be/d6Ep1EtlM04" target="_blank">new video</a>! I'm offering a series of Wellness Coaching sessions to help you reach your goals. Now, you can see how Wellness Coaching might be able to help you - for free!</span><br />
<span style="font-size: medium;"></span><br />
<span style="font-size: medium;">This week we talked about your Wellness Vision and putting your words into action.</span><span style="font-size: medium;"> You can find the 10 Questions I described in the video <a href="https://drive.google.com/file/d/0BzIW3GQFElXjU09HQnNJejVlams/view?usp=sharing" target="_blank">here</a>.</span><br />
<span style="font-size: medium;"></span><br />
<span style="font-size: medium;">Next week, we'll be talking about taking steps to complete your first goal! See you then!</span><br />
<br />
<span style="color: #4c1130; font-size: large;"><em>Have a great week!</em></span>Heather Mucklehttp://www.blogger.com/profile/16866947962291396904noreply@blogger.com1tag:blogger.com,1999:blog-6019642015543159603.post-87199007143140874732015-11-18T20:28:00.001-06:002015-11-18T20:28:50.498-06:00Wellness Coaching Session #7<span style="font-size: medium;">If you follow me on </span><a href="https://www.youtube.com/channel/UC9U8t4RGfoxTYEhbHVTISJg" target="_blank"><span style="font-size: medium;"><span style="color: #741b47;">YouTube</span></span></a><span style="font-size: medium;">, you can see my <a href="https://youtu.be/LBm_Ar9TWbg" target="_blank">new video</a>! I'm offering a series of Wellness Coaching sessions to help you reach your goals. Now, you can see how Wellness Coaching might be able to help you - for free!</span><br />
<span style="font-size: medium;"></span><br />
<span style="font-size: medium;">This week we talked about the habit-forming exercise from last week's video. What are the three new habits you decided to create?</span><br />
<span style="font-size: medium;"></span><br />
<span style="font-size: medium;">We also talked about how you can create your own personal wellness vision! You can find more information about creating your wellness vision <a href="https://drive.google.com/file/d/0BzIW3GQFElXjVmEtcTVQTkJwR3c/view?usp=sharing" target="_blank">here</a>!</span><br />
<span style="font-size: medium;"></span><br />
<span style="font-size: medium;">Next week, we'll be bringing your wellness vision to life by putting your words into action! See you then!</span><br />
<br />
<span style="color: #4c1130; font-size: large;"><em>Have a great week!</em></span>Heather Mucklehttp://www.blogger.com/profile/16866947962291396904noreply@blogger.com0tag:blogger.com,1999:blog-6019642015543159603.post-39676349620006968632015-11-16T20:41:00.001-06:002015-11-16T20:42:55.949-06:00Halfway Update: Jamie Eason's LiveFit Trainer<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">Today marks my halfway point doing <a href="http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer.html" target="_blank">Jamie Eason’s LiveFit Trainer</a>
workout, so I thought I’d give another update. You can read about my thoughts
on Phase 1 <a href="http://wwwmindovermayo.blogspot.com/2015/11/jamie-easons-livefit-trainer-phase-1.html" target="_blank">here</a>.</span></span><o:p><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"> </span></o:p><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">
</span><br />
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">I’ve only been in <a href="http://www.bodybuilding.com/fun/jamie-easons-livefit-phase-2.html" target="_blank">Phase 2</a> of the program for two weeks. I have to say
that it’s quite a bit more challenging than Phase 1 – but I was ready for it! I
think my least favorite part is that 30 minutes of cardio is required four
times a week. I’m much fonder of the quick HIIT workouts or just super-setting
while I lift to get in my cardio. But, I’ve decided to forgo the treadmill for
the most part and turned to biking instead. I’m already walking at least three miles per day, plus I stand a good portion of the day at work to get in my <a href="http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-blog/neat-non-exercise-activity-thermogenesis/bgp-20056175" target="_blank">NEAT</a>
time.<o:p></o:p></span></span></div>
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">
</span><br />
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">Otherwise, I’m enjoying the lifting workouts. They are well-organized
and challenging in themselves, plus it’s very challenging to get used to
lifting six days a week. YIKES! I’m used to a bit more rest and it shows,
unfortunately. During <a href="http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer-phase-2-day-39.html" target="_blank">workout #39</a>, my back popped while I was doing jackknife sit-ups
(ahh…the joys of middle-age!). I managed to get through <a href="http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer-phase-2-day-40.html" target="_blank">workout #40</a> since that
was focused on shoulders and cardio. But, I skipped the <a href="http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer-phase-2-day-41.html" target="_blank">#41 leg workout</a>, so I
could get two rest days in a row. I’m SO happy I did this because I’m feeling
about 95% today and I’m ready to get back in the gym for my <a href="http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer-phase-2-day-43.html" target="_blank">next workout</a>.<o:p></o:p></span></span></div>
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">
</span><br />
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">I thought about going back and picking up at the leg workout rather
than sticking to my regular schedule. But, I’ll be back to the leg workout
tomorrow again since it’s twice per week. Save my knees and back a bit for
another day.<o:p></o:p></span></span></div>
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">
</span><br />
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">Like I said, as far as the workout goes, I’m still happy with it and I
want to finish it now that I’ve made it this far. I definitely feel stronger!
And, I feel like I’m more concentrated on my workouts as I’m doing them than I
am when I write my own workout program. But, I was derailed a bit when I
weighed in on Friday and realized I’d gained back the three pounds I lost
during the first four weeks and then some. I wasn’t expecting it because I’ve
made nutrition modifications over the past six weeks that were improved from
the summer months. Namely: <o:p></o:p></span></span></div>
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">
</span><br />
<ul>
<li><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">Tracked food and stuck to macros more consistently (I needed more
protein!)</span></span></div>
</li>
<li><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">Reduced average alcohol intake by half (I had a very stressful summer, which contributed to my red wine intake...)</span></span></div>
</li>
<li><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">Reduced average calorie intake from 1800 to 1600 per day</span></span></div>
</li>
<li><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">Increased activity with this workout plan, plus I changed my desk at
work so I could stand all day instead of sitting!</span></span></div>
</li>
</ul>
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"></span> </div>
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">So, you can see why I’m disappointed! That said, I’ve been at this
weight loss thing for a long time. I haven’t been “perfect” over the last six
weeks. There’s more cleaning up I can do with my diet. Looking over my macro
intake, I need to cut out a little bit of fat and I can afford a bit more carbs
and protein. And, I’m sad to say, there’s more room to cut the red wine and increase
my water intake! I’m also going to look at my daily caloric intake and make
sure I’m getting it right. As backwards as it sounds it could be that I’m not
eating enough. If anything, I’ll increase my protein intake here to experiment
with eating more calories. <o:p></o:p></span></span></div>
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">
</span><br />
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">Most importantly, I think I just need to keep at it and continue to be consistent. I’m thankful that
I’ve been tracking my calorie/macro intake and expenditure so carefully because
that information is going to help me experiment with adjustments. I’ve also
been tracking what’s going on in my life each day, so I can see if there are
patterns that I can adjust. It’s a testament to tracking! I know it’s a
complete pain to do it, but it’s such a great information tool!<o:p></o:p></span></span></div>
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">
</span><br />
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">Wish me luck on the rest of Phase 2! I’ll update again soon!<o:p></o:p></span></span></div>
Heatherhttp://www.blogger.com/profile/02267809266203270424noreply@blogger.com0tag:blogger.com,1999:blog-6019642015543159603.post-4143210019805043992015-11-11T19:05:00.001-06:002015-11-11T19:05:37.321-06:00Wellness Coaching Session #6<span style="font-size: medium;">If you follow me on </span><a href="https://www.youtube.com/channel/UC9U8t4RGfoxTYEhbHVTISJg" target="_blank"><span style="font-size: medium;"><span style="color: #741b47;">YouTube</span></span></a><span style="font-size: medium;">, you can see my <a href="https://youtu.be/uTVe3Qmk7Vg" target="_blank">new video</a>! I'm offering a series of Wellness Coaching sessions to help you reach your goals. Now, you can see how Wellness Coaching might be able to help you - for free!</span><br />
<span style="font-size: medium;"></span><br />
<span style="font-size: medium;">This week we talked about the personal values survey from last week's video. Did you think this was an easy or difficult exercise?</span><br />
<span style="font-size: medium;"></span><br />
<span style="font-size: medium;">We also started taking action on how you can form new habits. You can find the habit-forming exercise <a href="https://drive.google.com/file/d/0BzIW3GQFElXjRGhhZW1rUXhDVmc/view?usp=sharing" target="_blank">here</a>.</span><br />
<span style="font-size: medium;"></span><br />
<span style="font-size: medium;">Next week, we'll be talking about creating your wellness vision. See you then!</span><br />
<br />
<span style="color: #4c1130; font-size: large;"><em>Have a great week!</em></span>Heather Mucklehttp://www.blogger.com/profile/16866947962291396904noreply@blogger.com0tag:blogger.com,1999:blog-6019642015543159603.post-68917708218420523192015-11-04T19:42:00.000-06:002015-11-04T19:44:35.806-06:00Wellness Coaching Session #5<span style="font-size: medium;">If you follow me on </span><a href="https://www.youtube.com/channel/UC9U8t4RGfoxTYEhbHVTISJg" target="_blank"><span style="font-size: medium;"><span style="color: #741b47;">YouTube</span></span></a><span style="font-size: medium;">, you can see my <a href="https://youtu.be/9Yt2I5QGsZA" target="_blank">new video</a>! I'm offering a series of Wellness Coaching sessions to help you reach your goals. Now, you can see how Wellness Coaching might be able to help you - for free!</span><br />
<span style="font-size: medium;"></span><br />
<span style="font-size: medium;">This week we talked about the strengths exercise from last week's video. What did you learn from your peers? Did you know some or all of the strengths they suggested?</span><br />
<span style="font-size: medium;"></span><br />
<span style="font-size: medium;">We also discussed how your personal values can help you achieve your goals. You can measure your intrinsic and extrinsic personal values in <a href="https://drive.google.com/file/d/0B2h0KHgjSpabMG5FWWdtZTQ1N28/view?usp=sharing" target="_blank">this survey</a>.</span><br />
<span style="font-size: medium;"></span><br />
<span style="font-size: medium;">Next week, we'll be talking about creating new habits and shaking those habits you want to get rid of. See you then!</span><br />
<br />
<span style="color: #4c1130; font-size: large;"><em>Have a great week!</em></span><br />
<br />
<br />Heatherhttp://www.blogger.com/profile/02267809266203270424noreply@blogger.com0tag:blogger.com,1999:blog-6019642015543159603.post-33164187706673359872015-11-02T20:50:00.001-06:002015-11-02T21:00:26.757-06:00Jamie Eason's LiveFit Trainer - Phase 1 Completed!<span style="font-size: large;">I've been reading about <a href="http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer.html" target="_blank">Jamie Eason's LiveFit Trainer</a> for quite some time now. It's always been one of those workouts that I thought I would do when I "had time" or wasn't training for something else like a road race. </span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">Most of the time I write my own workout plans because I've been lifting for 10 years now and I've learned to put together workouts. Plus, I know the lifts that I like, that work for me and the equipment I have to work with at my gym.</span><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSh2o9inodogDLMc-4JjoWl1TpF-cH6BKHqYF1I_q3I_88tLO4HW4f3CBsjAfhai6tQOPQ0hmfwoGXvoq8mI-WCzsxpOnqhNjGjwjlF40jI99eEOxP14tzPEjL7B750FITpDXhTWVcR74/s1600/Paxon+gym.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="140" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSh2o9inodogDLMc-4JjoWl1TpF-cH6BKHqYF1I_q3I_88tLO4HW4f3CBsjAfhai6tQOPQ0hmfwoGXvoq8mI-WCzsxpOnqhNjGjwjlF40jI99eEOxP14tzPEjL7B750FITpDXhTWVcR74/s320/Paxon+gym.jpg" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-size: large;">But, my bike is stored for the winter, race season is over for me and I needed a refreshed lifting workout. It was time! I just finished <a href="http://www.bodybuilding.com/fun/jamie-easons-livefit-phase-1.html" target="_blank">Phase 1</a> and I started <a href="http://www.bodybuilding.com/fun/jamie-easons-livefit-phase-2.html" target="_blank">Phase 2</a> today! Here's my assessment so far:</span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-size: large;"></span> </div>
<div class="separator" style="clear: both; text-align: left;">
<strong><u><span style="color: #274e13; font-size: large;">What I did according to plan:</span></u></strong></div>
<ul>
<li><div class="separator" style="clear: both; text-align: left;">
<span style="font-size: large;">The workouts themselves. I did every exercise prescribed except for a few that I just didn't have the equipment. For those, I substituted easily.</span></div>
</li>
<li><div class="separator" style="clear: both; text-align: left;">
<span style="font-size: large;">The order of the workouts each week.</span></div>
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<span style="font-size: large;">The number of workouts per week. The first two weeks require 4 workouts and the second two weeks 5 workouts.</span></div>
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<strong><u><span style="color: #4c1130; font-size: large;">What I deviated from:</span></u></strong></div>
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<span style="font-size: large;">The days I did the workouts. The plan asks that you do all 4 or 5 workouts in a row. Some weeks that just didn't pan out for me and I had to swap one of my weekend rest days.</span></div>
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<span style="font-size: large;"><a href="http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer-approved-foods-list.html" target="_blank">The diet</a>. For the most part, I'm already eating as the diet calls for. I track calories and macros every day and stick to that as close as possible. That said, I always give myself a free meal every week, which she doesn't. I cut down alcohol significantly, but not 100%.</span></div>
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<span style="font-size: large;">She asks you not to do cardio for the first phase. I didn't do any cardio in the gym, but I usually walk 10K steps per day and I stand at my desk all day long. I also biked and hiked for recreation. I can't help it! :) But, really I did more <a href="http://atvb.ahajournals.org/content/26/4/729.full" target="_blank">NEAT</a> than cardio.</span></div>
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<strong><u><span style="color: #274e13; font-size: large;">What I liked:</span></u></strong></div>
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<span style="font-size: large;">The workouts themselves are great and easy to follow. And, did I mention FREE?!?! I tend to write full body workouts for myself. It was nice to concentrate on one or two areas per workout for a change.</span></div>
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<span style="font-size: large;">In the first 4 weeks I lost 3 pounds and I feel stronger. I notice a difference working my muscles differently.</span></div>
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<strong><u><span style="color: #4c1130; font-size: large;">What I don't like:</span></u></strong></div>
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<span style="font-size: large;">No supersets. I'm not much for resting in between sets. I always like to superset two exercises, so I created my own supersets within her workouts.</span></div>
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<span style="font-size: large;">When people hog the bench and I need it :) But, that is an issue beyond this workout plan. </span></div>
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<span style="font-size: large;">Honestly, I really like this workout. I'm a bit challenged with keeping up 5-6 days a week, but I will make the time to do it!</span></div>
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Heatherhttp://www.blogger.com/profile/02267809266203270424noreply@blogger.com0tag:blogger.com,1999:blog-6019642015543159603.post-34221024020410977222015-10-28T18:51:00.001-06:002015-10-28T18:51:23.915-06:00Wellness Coaching Session #4<span style="font-size: medium;">If you follow me on </span><a href="https://www.youtube.com/channel/UC9U8t4RGfoxTYEhbHVTISJg" target="_blank"><span style="font-size: medium;"><span style="color: #741b47;">YouTube</span></span></a><span style="font-size: medium;">, you can see my <a href="https://youtu.be/48cpanKr7xc" target="_blank">new video</a>! I'm offering a series of Wellness Coaching sessions to help you reach your goals. Now, you can see how Wellness Coaching might be able to help you - for free!</span><br />
<span style="font-size: medium;"></span><br />
<span style="font-size: medium;">This week we talked about the decluttering exercise from last week's video. Not only can it be beneficial to declutter your space, but also to declutter your mind! <a href="https://drive.google.com/file/d/0BzIW3GQFElXjUjNmaTZxTkhaY28/view?usp=sharing" target="_blank">Here's the exercise</a> referenced in the video.</span><br />
<span style="font-size: medium;"></span><br />
<span style="font-size: medium;">We also discussed building on your strengths to help you achieve your goals. This week's exercise is one of my favorites! Let me know what you think about it!</span><br />
<span style="font-size: medium;"></span><br />
<span style="font-size: medium;">Next week, we'll be talking about how your personal values relate to your goals. See you then!</span><br />
<br />
<span style="color: #4c1130; font-size: large;"><em>Have a great week!</em></span>Heather Mucklehttp://www.blogger.com/profile/16866947962291396904noreply@blogger.com0tag:blogger.com,1999:blog-6019642015543159603.post-31416617145751983902015-10-21T17:07:00.003-05:002015-10-21T17:08:31.250-05:00Wellness Coaching Session #3<span style="font-size: medium;">If you follow me on </span><a href="https://www.youtube.com/channel/UC9U8t4RGfoxTYEhbHVTISJg" target="_blank"><span style="font-size: medium;"><span style="color: #741b47;">YouTube</span></span></a><span style="font-size: medium;">, you can see my <a href="https://youtu.be/zPKL2UOq87o" target="_blank">new video</a>! I'm offering a series of Wellness Coaching sessions to help you reach your goals. Now, you can see how Wellness Coaching might be able to help you - for free!</span><br />
<span style="font-size: medium;"></span><br />
<span style="font-size: medium;">This week we talked about decluttering. Not only can it be beneficial to declutter your space, but also to declutter your mind! <a href="https://drive.google.com/file/d/0BzIW3GQFElXjUjNmaTZxTkhaY28/view?usp=sharing" target="_blank">Here's the exercise</a> referenced in the video.</span><br />
<span style="font-size: medium;"></span><br />
<span style="font-size: medium;">We also discussed the <a href="https://drive.google.com/file/d/0BzIW3GQFElXjemhEVlNwNUQyaVk/view?usp=sharing" target="_blank">results of the motivation quiz</a> from the <a href="https://www.youtube.com/watch?v=45f-t6jM93k" target="_blank">Session 2 video</a> discussion. Let me know if you have questions about your results.</span><br />
<span style="font-size: medium;"></span><br />
<span style="font-size: medium;">Next week, we'll be talking about using your strengths to accomplish your goals. See you then!</span><br />
<br />
<span style="color: #4c1130; font-size: large;"><em>Have a great week!</em></span>Heather Mucklehttp://www.blogger.com/profile/16866947962291396904noreply@blogger.com0