The Latest on Mandy’s Globe Trottin’ Goals

Jun15

ProgressAs I reflect on my progress with my June goals so far, my inner perfectionist would say, “You should have done better.” However, staying true to our “Keepin’ It Real” approach, I was aiming for steps in the right direction rather than perfection. Although I certainly could have done better, I will practice what I preach to my clients and build on the positives, evaluate my shortcomings and formulate a new plan of action!

1.  Chill for at least 15 minutes a day. I managed to have at least 15 minutes of “me-time” every day but one. I did a mixture of yoga, deep breathing and guided relaxation. Even though I went through the motions, it was the most difficult goal this week. I have always had trouble settling my mind. Meditation gurus tell you to acknowledge any thoughts that arise and let them peacefully fade away. If you’ve tried it, you know it’s not easy! For example, today I tried to relax while sunbathing and listening to Explosions in the Sky. Instead of focusing on my breathing, I was writing a to-do list and, actually, this very post in my head! I think part of the challenge was that I was thinking of it as just another thing on my to-do list, rather a rejuvenating retreat. To be more successful this coming week, I plan to make daily meditation more of a routine, rather than fitting it in whenever I can. I will do it first thing in the morning before my mind starts going at warp speed. To make it easy, I downloaded Deepak Chopra’s album, Soul of Healing Affirmations, and will keep my iPod next to my bed.

2. Enjoy the local fare with produce at the center of my plate. I was very dedicated to my fruits and veggies this week. I made green smoothies almost every day, brought produce to snack on at work and added extra veggies to my dinner. I even drove about 40 minutes in traffic just to buy *spinach and kale! (*Spinach is a rarity at the main supermarkets in Doha so I have to truck across the entire city if I want my greens….) BUT my other food choices were not so stellar. With leaving Doha this week, there have been a few farewell dinners and nights out and likely a few too many empty calories. This week is a fresh start and I already stocked up with healthy snacks for my travel on Sunday.

3. Move at least 60 minutes per day. Stress left me feeling a bit drained this week but having this goal helped me get up and get moving! Although my workouts weren’t super rigorous, I fit in at least an hour of physical activity per day. The simple act of setting and sharing my goals pushed me to do more than I would have otherwise. I did Zumba, went dancing, lifted weights and put in time on the treadmill. My workouts were a little lax but something is better than nothing, right? I plan to pick up the pace once I am back home and can hit the bike trails and join a new gym.

I’ll be in Europe this upcoming week—I’ll keep you posted on how I do on my goals while traveling.

Until then,

Mandy

Beth’s Bounce-Back Recap

Jun13

Never give up

As much as I want to say that I was a champ and tackled each of my 3 June goals head-on,  the truth is that I fell a bit short. That’s the funny thing about goals, setting them is the easy part, while making them stick is where the challenge lies. The good news is that my attitude remains positive in true Dietitian Duo style and I plan to check off all 3 of my goals in the week to come.

As a refresher, the goals I set for June are as follows:

1. Run at least 20 miles per week.
2. Practice yoga 2 times per week.
3. Post to the Dietitian Duo blog 2 times per week.

Where did I succeed?

I’m happy to report that I easily completed 23 miles for the week with my longest run totaling 8 miles. Compared to previous weeks I set my running schedule at the beginning of the week, including a mix of morning and outdoor runs plus 1 interval treadmill workout. I plan to stick with a similar routine of planning my runs ahead in order to meet this goal again.

As for yoga, I attended 2 yoga classes for the week.  My second yoga class of the week was a special one as I invited new friends to experience yoga for the very first time.  Not surprisingly they all love, love, loved it! So following 2 yoga classes, plus light stretching and brief meditation on most nights before bed, guess what?  I felt good! :) My muscles didn’t ache as much when I was running, and my breathing was more steady and controlled thereby helping me run stronger and longer. Beyond running  I also felt as if I had a more positive and focused approached to my daily to-do list. I promise these perks of yoga are NOT too good to be true! I already have 1 yoga class on my calendar for next week and intend to practice along with one of my fave. DVDs at least once.

Where did I fall short?

If you follow our blog with any frequency you will know that I did not post 2 times this week as I intended. It’s not that I didn’t have a handful of opportunities to put together a post or that I didn’t have topic ideas, but that I struggled to sit down and put my fingers to the keyboard to type a post. How do I intend to improve upon this? For starters, I need to carve writing time into my mornings and evenings around my work schedule to get me on track. I also believe that mapping out topic and recipe ideas a month at a time will further my success with this goal.

What’s the moral of this week’s story?

As the image for this post states:
“Good things come to those who are willing to get up and NEVER GIVE UP.”
The week ahead is a fresh start so I plan to look ahead, not behind. Stay tuned, friends! :)

 

Healthy wishes,

Beth

Are you kicking butt on your goals for the month? If not, what are the hurdles?

Globe Trottin’ & Keepin’ It Real: June

Jun7
photo

Souk Waqif in Doha, Qatar

The start of a new month is a time to reflect, reset and look forward. Maybe you rocked your goals last month, or maybe you didn’t. Perhaps you thrived, or life just got in the way. No matter what happened, turning a new page on the calendar always reminds me to assess where I am now and where I want to go in the weeks ahead.

On a personal note, the past few months have been a little rocky. While dealing with the stress of upcoming changes, I didn’t consistently prioritize the healthy habits that help me cope in the first place. So, I welcome this new month with a deep breath and renewed determination.

June will certainly not be an ordinary month so I’ll need to be realistic about my goals. I’m moving across the world (from Qatar to the U.S.), backpacking in Europe and then driving across the country from the East Coast to Minnesota. All of this traveling isn’t an excuse to forgo the lifestyle that keeps me sane and energized. Here’s how I plan to keep it real while globetrotting.

1.  Chill for at least 15 minutes a day.

Whether yoga, deep breathing or mindful meditation, I know I need to carve out at least 15 minutes of quiet time every day. One of our 5-to-Thrive pillars is to “BREATHE through stress” and it’s top priority for me this month. It will allow me to settle my mind, cope with emotional stressors and focus on the present. I set a reminder for 11pm on my GPS for the Soul app and will use the breathing guides.  

2. Enjoy the local fare with produce at the center of my plate.

The Duo believes that food is meant to be enjoyed and that is precisely what I’ll do during my travels.  I will soak up the local culture and good eats while also maintaining my usual habits. I’ll enjoy shisha in Qatar, beer and chocolate in Belgium and wine and cheese in France. BUT—whole, unprocessed and plant-based foods will still take the center of my plate.

3. Move at least 60 minutes per day.

Even though I won’t have access to my typical workout equipment or Zumba classes the entire month, I plan to move it for at least 60 minutes every day—in whatever way I can.  I’ll bike the countryside in Holland, hit the dance floor and explore the cities on foot.

Beth and I are both sharing are monthly goals to help us stay on track and, hopefully, to also nudge you in the right direction with your own pursuits.  Check back for updates!

Do you typically start out gung-ho about your goals and then they quickly fall by the wayside? Use our goal planning sheet to set attainable goals, make a plan and see them through!

Cheers,

Mandy

What’s your plan for June?  We’d love to hear what keeps you motivated!

Bouncing Back on Track: June

Jun3

2013-05-26 19.55.57I love the beginning of a new month and the fresh start that goes along with it! I always feel super pumped to make the month ahead bigger and better than the one before.

Over the past few months I have to admit that I haven’t been overly on track with a few things  (keeping up with this blog included). I think part of the reason is that I have had a bunch of stuff going on and have failed to prioritize things as I should have. It’s not that I’ve been a total slacker, but haven’t made the best use of my spare time and need and plan to correct this–NOW.

I’m sharing these beginning-of-the-month goals with you, plus a series of updates over the month, to keep me accountable. I also hope to inspire you if, like me, you have fallen off course and need a motivation boost to get moving again.  If you need some guidance setting realistic goals that work for you, check out our easy-to-use goal planning sheet.

So without further adieu, check out the run-down of my goals for June:

1. Run at least 20 miles a week.

As some of you may remember, I was scheduled to run the NY Marathon back in the fall.  We all know how that story ended so the 2013 race is on my schedule and will be here before I know it! I have been running regularly but not with the motivation and dedication I need to have when training for my 1st marathon. Some running weeks have exceeded 20 miles, while some have landed at a measly 12. I have had good runs and really bad runs and have honestly been wondering if I will ever make it through a marathon. Starting now, I set my doubts aside, think positive and run strong, happy and determined.

2. Yoga 2 times per week.

I. Love. Yoga. Despite this passion, I have really gotten away from attending classes, self-guided practice at home and focusing my thoughts and energies on the here and now.  When I was practicing 2-3 times a week a few months ago, I felt awesome! Running felt great, I felt calmer during stressful moments and just overall more focused. I can’t wait to begin feeling the results of a more consistent yoga practice.

3. Post to the Dietitian Duo blog 2 times per week.

Part of why Mandy and I launched this blog was to share practical nutrition guidance with plenty of cooking, eating, fun and adventure sprinkled in. I love keeping you all in the loop with nutrition research and food trends. My favorite thing to write about is food, shopping/cooking tips and to share my recipe ideas with you. Stay tuned for more frequent blog updates filled with engaging content and irresistible recipes in the month to come and beyond!

Healthy Wishes,

Beth

Do you have a burst of motivation at the start of the month? What are your goals for June?

5-to-Thrive Kick-Start

Jun1

5-to-Thrive 2013

The total health focus of our 5-to-Thrive guiding philosophy offers practical strategies and inspiration to help you achieve improved physical, mental and emotional health. If you’ve already been introduced to 5-to-Thrive, we hope you continue to achieve balance with each pillar to live happy, healthy and fulfilled. If you’re new to this concept, here we have highlighted simple takeaway messages and example goals for each of the five pillars to kick-start your success and help you thrive. Continue reading →

First Garden!

May18

While I have grown fresh herbs, tomatoes and peppers in containers during past summers, I have always wanted to raise a traditional garden.  After visiting my local farmer’s market almost daily last summer, I decided it was time to take my green thumb to the next level.

Growing a garden is also a great way to encourage a healthier diet and keep you fit. Here’s the blog post that brought these added perks to my attention.  I’m not at all surprised by this notion, but never really gave it much thought!

I opted for a raised garden bed to eliminate some of the hassle that comes with an in-ground garden. I planned to plant a mixture of seeds and plants to get the garden going.  I love, love, love tomatoes and chose 2 of my favorite varieties, along with a gourmet blend of lettuce to start from seeds.  I was so set on getting the planting process perfect that you would have thought I was researching to perform my first surgery! :) Continue reading →

Walnut-Almond Butter

Apr24

On a recent gorgeous, sunny Saturday morning, I woke up in the mood to exercise some creativity in the kitchen. This Walnut-Almond Butter is the wonderful result of that experiment!

I love, love, love almond and walnut butters, but don’t love the price tag that accompanies ready-to-use versions. Making it fresh allowed me to trim the cost a bit.  Continue reading →