Motivation Monday

I recently read an article that said if you are planning your week out on Monday morning, you are already behind the eight-ball and that Sunday is truly the best day to plan in order to be most successful.

I probably fit somewhere right in between there, as I normally set my intentions for the week on Monday morning by physically writing them down, whereas Sunday I sort of have a loose idea of what I aim to achieve.  I know this post might be a day late for some, but just some food for thought. 

What do you have planned this week? Are you ready for it?! 

Let's all make it a great one. 

Ready. Set. Go.

That is Why I Succeed

Love! Happy Friday. 

Off My Chest

Last week I completely fell off the “being organized” wagon… which rationally I know is ok. It’s ok to not have everything in life planned all the time. But part of what really makes me tick and be successful is maintaining a rhythm that keeps me on track- keeps my mind on track, my body on track, and let’s face it, my emotions on track. Staying really organized so I can fit in all the amazing pieces of my day without getting overwhelmed is key.

If I’m in a slump or feeling a little low,  a run or some yoga will usually perk me up… but I mean, so will vacuuming. Weird right?

Anyway, last weekend I did ZERO prep on anything- no groceries, no veggies for juice… nothing. I watched Grey's Anatomy and Scandal in excess. I ate chocolate every night from Friday-Sunday.

And when I woke up Monday morning that all really stressed me out. 

  

I know that some people might read this and be like… CHILL OUT! And don’t get me wrong, I say it to myself every once in a while too, but the truth is, when you know who you are and what makes you happy, I mean, you really just have to embrace it.

I love to relax and I don't eat healthy all the time.
I know it's ok to eat some chocolate every once in a while.
Those things just don't set me up to be as "prime" as I could be.
You know?

Anyway, I just really needed to get this all off my chest- I am sure I am not the only one who has ever felt the pressure to be perfect... right!? Plus having a blog called "Fitness Junkie" when I am being a junk food junkie, makes me feel like a bit of a fraud. 
So I am coming clean- ok?

Here is how I have made this week better: 

1-     Washed and prepped veggies for juice 

2-     Ensured I have my training plan for the week in place.  

3-     Planned my dinners in advance so I don’t resort to sushi. (I ate sushi THREE times last week)

4-     Got to bed early

5-     Chilled the heck out

Thanks for listening. It took me 4 days to have the courage to actually post this.

xo

Wednesday-Ironman Week 1

Last week was my first week of Ironman training and it went really well- I like the focus of being on a routine and I tend to feel more grounded when I am working in these kind of 'constraints.' 

Here is an overview of what I did:

Monday

60 Minute Strength and Conditioning class at GWA 

60 Minute Spin on bike 

Tuesday 

60 Minute Spin Class  (taught) 

60 Minute Run @ 11.7km/hour pace 

Wednesday

60 Minute Maxed Out (taught) 

1000 meter swim 

Thursday

45 Minute Run 

Friday

60 Minute Maxed Out (taught) 

40 Minute Spin (taught... normally wouldn't do this, but helped a friend out by subbing her class) 

Saturday 

Was supposed to run- rested instead... 

Sunday 

1 hour run

Yoga Quickie

1- Standing Forward Fold- keep knees softly bent and let head hang heavy... bend your knees so much that your belly drapes over your thighs.
2- 1/2 Moon Pose- As your body bends to the right, think about pushing your hips over to the left in order to elongate your side body.
3- Three Legged Down Dog- Focus on pressing into the floor here and bend the knee of whichever leg is in the air. When comfortable, start to stack your hips one on top of the other in order to open up the hips.
4- Low Lunge with a twist- Your back knee could also be on the floor here for more stability.
5- Low Lunge- Press the hips forward and start to arch back for a mini back-bend.
6- Triangle Pose- Work to keep your legs engaged by drawing the inner thighs together.
7- Plank Pose- Perfect alignment of shoulder over elbow will help you stay up longer. Draw your bellybutton towards your spine to tone.
8- Yogi Squat- If the soles of your feel come up off the ground here, roll up a mat to place underneath for support. Use your elbows to press into your inner thighs to open the knees up. Keep chest up and shoulders back.

Motivation Monday

Your Brain is 90% Water

.... Need another 10 reasons to drink one of nature's most important elixirs? 

Water:
1- Transports nutrients and oxygen to cells 
2- Helps the body absorb nutrients more efficiently 
3- Satiates hunger 
4- Helps with digestion 
5- Keeps joints moisturized and lubricated 
6- Detoxifies the body
7- Helps with weight loss both by reducing appetite and flushing the body out 
8- Moistens lungs to help with breathing (we lose 1-2 pints of water every day just by exhaling!) 
9- The human liver is 96% water and needs the H2O in order to metabolize fat (think about that the next time you overwork your liver with a night out drinking...) 
10- Gives you energy (it is estimated that more than 80% of the population experiences fatigue due to minor dehydration) 

How do you know if you're dehydrated? 
Dry skin, constipation, muscle cramps, tiredness, migraines and even mild depression! 

How do you get it all in? 
8 glasses of water is the rule and that can seem like a lot. 
I break it down by making sure I drink at least 3 water bottles/day (1500 ml), plus for every 1 hour of training I replenish with another 1-1.5 bottles (500-750ml). 

Generally I have 2 cups of herbal tea/day (1 in the afternoon and 1 before bed)... plus I always have a glass of water "on the go" when I am at home... 

Make water a part of your routine. .