Achieve Your 2018 Fitness Goals

imagescae2vkgaWill this be another year of half-hearted attempts at getting fit, or will this really be the year begun with a new attitude? Charles Duhigg, author of The Power of Habit gives us hope and a way to make changes that can break-up the old routines. The following is a mini-plan to begin.

1. Create a Routine: Teach your brain that it’s time to exercise by devising a cue, like putting your sneakers next to the door, or packing your lunch the night before. “A routine gives your brain something to latch onto,” says Duhigg. Establishing a new habit is far easier than changing one.

2. Set Small Goals: You want to run 5 miles 3 x weekly? Week one; wear your workout gear. Week two; walk around the block. Increase slowly until you reach your goal. “Habit formation is built on small wins, according to the author.”

3. Choose a Reward: When you reach your daily goal, regardless of what it is, treat yourself to a piece of chocolate, 20-minutes of Web browsing or whatever you genuinely like. “This works because you are training yourself to associate a behavior with something you actually enjoy,” states Duhigg.

4. Write it Down: List your cues and rewards: “Monday- put on workout clothes + one square of dark chocolate.” This works because by identifying your routine, you significantly increase the chance that the habit will take hold,” according to the author.

Change requires discipline, patience and your personal buy-in. Think back to times when you have been able to consciously shift your thinking, modify or eliminate a behavior. Redirect your focus into replacing old actions with new behaviors for success!

©MWeisner2017

Spring Clean Your Closet

dresses-300x218Should it go or should it stay? Each season I approach my closet with a mindset of reorganizing everything to make way for shifting clothes from one space to another. It’s the kind of task that is energizing in anticipation of warmer weather and fewer layers to consider. There’s a beginning, middle and end if I can remain focused and unattached to the garments. Sometimes it is very straightforward and sometimes there are stops and starts, events to recall, and reminders of places where I’ve worn a particular outfit. Good thoughts and others mix in with the texture, fragrance and times of the past season…evocative and worth the pause to summon up memories.

However, when getting down to the real business of a seasonal closet reorganization it is easy to get off track and lost in the land of wishful thinking. Sometimes it calls for a merciless extraction exercise to leave you with physical and psychological space. It’s time to purge using the following guidelines:
• Stained
• Doesn’t fit now, didn’t fit then, won’t fit in this century
• Not trendy
• Smells
• Doesn’t convey the right message
• Worn out
• Wouldn’t buy it now
• You keep trying it on but wouldn’t wear it out of the house

Separate work wear from casual clothing. Does your go to “power outfit” still convey a strong image or is it dated? Five pairs of black pants may no longer be in style and/or not fit properly. Take your time and be honest with yourself. This is an opportunity to organize your wardrobe and simplify your morning routine.

Lastly, a reason often overlooked is the clothing you connect with a bad memory. It might be the gorgeous coat that you splurged on but you associate it with the winter you lost your job, faced a difficult family situation, got dumped or were going through a rough patch. Toss it! If it’s a piece left behind by a painful ex, a previous friendship, or anyone negative. Toss it! When you purge your closet of bad memories it is empowering and now baggage free, you can shop for replacements, adding things that you love!

©2017MWeisner