How to Create Your Own Luck

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Ok…so we’re a couple of months into the New Year. We all survived the Mayan apocalypse. Congrats! I don’t know about you but I found the apocalypse a bit of a letdown. I expected more flash. More bang. At least some fireworks. Big pretty ones. That make you smile.   

As our zombie looking friend on the left says, the end of the world has been cancelled. So what now? Well, what about making this year the best year ever?. Why not, right? We got lucky, and dodged an end of the world bullet. So let's celebrate by having our best year yet. 

One way I plan on making this year a great year is by being luckier. That’s right. I want more luck, more serendipity, more “Wow that was an awesome coincidence” in my life. I know. Asking for more luck seems kind of silly. Kind of like my two year old wishing elephants came in various shades of pink. But I say the world would be a better place with pink elephants. 

Original art work by

I thought I would share my formula on how I am going to make luck a reality.  The formula is a creation of personal experience, observations of lucky people, and reading the writings of others.  It is a simple formula. Only five parts. The key is making the formula a daily routine. A daily habit.  And patience. Increased luck doesn’t happen overnight.  But I know it will happen, if I am diligent in the application of this formula.

Ok, here we go.

mid-century modern fab

On Monday we posted about using podcasts as motivation to get your least favorite chores done.  Well, I have found that creativity is another major part of enhancing my day to day life.  And it is even more rewarding when Kristian and I can be creative together.

When we first got married part of our let's-run-to-ikea-and-buy-as-much-furniture-as-we-can-for-$400 trip was this bookshelf which we used as such for many years.

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Several years later when we had a large wall to fill, Kristian decided to paint it, turn it on it's side, and use some left over wood for legs.  And a table to help fill the wall was born.

Then around Thanksgiving of last year we joined the rest of the modern world and purchased a flat screen t.v. which necessitated a place to put it aka ikea hack numero dos.  So here are the steps we took to make that happen.

1. Hairpin legs.  They are sold online at around $12 each which was a bit more than we wanted to pay.  So one Saturday afternoon, with both of our children in tow, Kristian decided to check out D.I. (the Utah version of Goodwill) to see if there happened to be any legs already attached to something that we could use.  I could. not. believe. it. when he come home with these legs that were indeed attached to a table that cost him $4.  $1 per leg?  Yes please.

2. The best part of a nice media console?  Being able to hide the unsightly corded parts.  So naturally I wanted to add doors.  Kristian and I picked out these sleek and streamlined handles to compliment the hairpin legs, as well as these piano hinges which I loved so much, I wanted them on the outside.

3. We picked out some solid pine which Kristian cut to size for the doors and he stained it chocolate brown with some stain he got for free a while back, don't they just pop?! [His Mom always says he was born under a lucky star, I believe it was a lucky DIY star!]  He removed the piece in the center [shown below] and placed magnetic closures so that the doors will closed nice as well as make them kid-proof and prevent them from pushing all the way through.

4.  We had also purchased enough pine to stain and place on the top.  We couldn't decide if we liked it or not so Kristian just placed it on top and we thought about it for a few days.  We decided the contrast of the dark wood on top against the white table made the whole piece, so he made it official and he screwed the top on with a screw in each corner.

As mentioned, I love that there are doors so that the less aesthetic, but necessary parts of our media console can be hidden.  But I also love that there are 2 open shelves to add some personality.

In the reflection of the t.v. you can see some of the snow that fell today.  OMG when will this winter madness stop!

Sure there are a lot of amazing pieces of furniture to use as an entertainment center out there, but when you make your own you can customize it exactly the way you like, and it doesn't cost you thousands of dollars.  This piece came in around $80 as we already owned the bookshelf-turned-table, as well as the stain.  Booyah!  Thanks to my handy and born-under-a-lucky-star husband we have an amazing, one of a kind, modern place to house our source of entertainment to use while relaxing as a family.  Our living room is finally starting to come together in a mid-century modern vibe.

podivation

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We all have at least a few chores we loathe.  Mine are laundry and dishes, they are the proverbial black hole and there are days that I find myself lacking any kind of motivation to get them done.  My solution?  Podcasts!   Podcasts are my ticket to making the mundane enjoyable.  And, while I am grateful to be able to stay home with our two children, I need some kind of intellectual challenge during the day, and podcasts fulfill that and provide a nice escape from all things kid all day long.  Podcasts take me outside of my bubble without physically leaving it, and the cherry on top?  A discussion with Kristian about what I have listened to, I enjoy hearing his insight and perspective.

No ipod?  You can listen to podcasts on your computer as well.  Here are my favorite weekly podcasts:

This American Life
Ira Glass is the host, and each show has a theme.  There are a few stories in each episode, which are usually true, that are told within that theme.  You can subscribe via itunes, or another podcatcher and you can also purchase archived episodes here.  One of my favorites is episode 361 entitled Fear of sleep.  It is fascinating and funny.  In fact, one of the stories told in this episode was made into a movie called sleep walk with me, which is available on itunes and netflix.  It is a bit slow moving, but is completely true, and completely funny, especially if you know of someone that does crazy things while asleep.

Radio lab
The format of this show is similar to This American Life, but it has 2 hosts that play off of each other, and there is usually some science and sleuth work involved in answering a question or two. You can subscribe via itunes or RSS feed here.  One of my favorite episodes is Colors.  It is one of those subjects so fascinating that I find myself thinking about it for hours after I have finished listening.  They discuss how some humans can see a more vast color spectrum than others, and they ask the question, why is the sky blue?

Wait Wait...Don't Tell Me!
I like this show because it is light-hearted and fun, but is also very informative.  It is basically a game show, full of trivia questions that have to do with current events in the news.  In every episode they have a person of interest on to play one of their games, they have a caller play a game, and they have a panel of 3 that participate throughout the show.  Reading or watching the news can be such a downer, that is why I really enjoy catching up on current events once a week sans the bad after taste.  Podcast here.
 
The Dave Ramsey show
No matter your financial situation, this show will help you to stay focused on whatever your financial goals may be.  I learn something new every time I listen, and I like the foundation that Dave's show is based on.  You can sign up for the podcast here.  If you aren't familiar with his book The Total Money Makeover,  it is one that I definitely recommend.

May you find motivation to do your least favorite chores by way of podivation!
Maybe you already do?  If so, what podcasts do you recommend?

Check back in later this week to see our makeover of this bookshelf.

She put the lime in the coconut [soup]

It's true, we are coconut crazy 'round here.  Over the last few months Kristian has made coconut butter, we have been cooking with coconut oil, coconut milk or cream has been making it's way into many dinner menus, and to top it off this coconut body butter from trader joes is my favorite smelling and cracked-skin- eliminating lotion. Ever.

We came up with this soup as part of our coconut craze.  It has slightly taken the edge off of old man winter's sting here in Utah.  Last month the temp had a 1 in front of it for weeks and just like with age, after you have experienced the teens you feel a lot more settled and comfortable in the 30s.

Lentil coconut curry soup

Ingredients:

• 2 T. coconut oil
• 1 small onion, diced
• 1 large carrot, or 10 small carrots, diced
• 1 stalk celery, diced
• 2 T. curry powder (add more to taste)
• salt and pepper (add to taste)
• 1 17oz. package of lentils*
• 1 14 oz. can of  broth (chic or veg)
• 1 14 oz. can of coconut milk
• 1 lime (optional)

Saute onions, carrots, and celery in coconut oil for 10ish minutes.  Add curry powder, salt, pepper and cook for 1 minute more.  Add entire package of lentils, broth and coconut milk and cook on medium for another 5 minutes until it all comes together and finish with the squeeze of half a lime.  Is there anything else that you would add to make this soup more you?  I enjoy this is as, sans meat.  Kristian has added bacon to his portion in the past.  And for more protein you could add some chicken to it, if you like that sort of thing.

*If cooked lentils are not available you can soak them over night and then put them in a crock put with chicken or veggie stock for a few hours until they are tender.

In our efforts to eat less simple carbs, this recipe has become a go-to for dinner at our house and is a nice way to have a balanced meal without any bread or pasta in the mix.  

Friday link love [on food]

Microwave popcorn - I have had a long and taste-bud-satisfying relationship with microwave popcorn until a few years back when I realized it is covered in hydrogenated fats.  I recently discovered a new way to make it cheaper, better tasting, and healthier: in a brown paper bag!  I put 1/2 cup of popcorn kernes in a bag, fold the top of the bag down a few times and in my microwave I cook it for 2:25.  Then I can control what goes on my popcorn, real butter is better for you as mentioned in our post earlier this week, and your taste buds will love it.

Pinterest - Have you cooked or baked anything via a pinned recipe?  I have not tried every single recipe that I have pinned, but all that I have tried have been great.  If you are interested in following us on pinterest, here are the links to my boards: breakfast, savory, and snacks, and Kristian's food board.  We try to stick to the 80/20 rule.  80% of the time we focus on eating for health, and 20 % of time it's all about eating things because they rock our world.  You only live once.

Mastering the art of french cooking - Julia Child was a fascinating, driven, and inspiring person.  A few years back Kristian gave me her cook book that was made more famous to our generation in the movie Julie and Julia.  I have not cooked my way through it, but I have tried a few recipes and one of our favorites is the recipe for cream of onion soup on page 14, it is the best I have ever had.

Before we left Portland and moved here [Utah] in 2010,  a friend of mine and fellow foodie, gave me the book My life in France which Julia Child wrote herself.  She is a fantastic writer, and her passion for food is infectious.  I would highly recommend it.

Yelp - This site is a great resource to look up reviews about many things, but our favorite foodie way to use it is for reviews on restaurants.  The reviews are written by anyone that wants to write one.  I love to use it when I am about to purchase a groupon, living social, or restaurant.com gift certificate.  A great deal to a shot-in-the-dark mediocre restaurant isn't worth it, but a great deal at a restaurant that gets great reviews is a foodie-on-a-budget's   para.   para.    paradise.


Seriouseats - This link comes highly recommended courtesy of Kristian.  I just checked it out and I can see why.  The photography is amazing, warning: don't go browsing hungry or you might suddenly feel that your life's mission is to take the next flight to NYC, go straight to the east village with hopes that you make it while breakfast is still being served. Here are some two of their posts that caught my attention:

•  A Downton Abbey dinner party - This is my kind of dinner party, if you are going authentic that means dressing like you are in the Great Gatsby, and that your paid live-in help will prepare and serve dinner.  This idea is sounding better and better.

• DIY grape soda - It's never to early to start putting all of your warm weather hosting day dreams to work, and making some perfect-for-summer drinks at home.

And finally, maybe I will surprise Kristian this weekend by making this burger!

Meet us back here next week for some DIY projects, and music we love.

10 Healthy Snack Ideas

Hi All,

This week is all about nutrition and a major part of that is healthy snacking. Yes, I know, healthy and snack are two words that should never be seen together. But so are heart & attack. Plus, eating healthy doesn't have to be what I call B squared, Boring & Bland. So here are 10 yummy snack ideas with recipes.


1. Peas - We put this on here simply because we love the peas. The best part, they don't even need anything. Nature's goodness wrapped in a little present of joy.  I could snack on these all day long.

2. Smoothies - in all their assorted glory.

Power smoothie.  We make this every morning for breakfast. But it could be a healthy mid-afternoon snack. Particularly good on a hot day.

• 1 Banana
• 1 handful of fresh spinach
• 1 cup of frozen berries [blueberries are our favorite]
• 2-4 cups of Almond Milk [depending on how much smoothie you want]
• Directions: Combine all ingredients into your blender and blend until smooth.   

Coconut Strawberry Smoothie. Coconut is awesome. You can eat it, drink it, cook with it, use it for a bra, and even use the oil for everything from frying to skin care. It is basically the polymath of the food world.

• 1 cup frozen fresh strawberries [is frozen fresh an oxymoron?]
• 1/2 cup frozen fresh mango 
• 1 cup coconut milk
• 1/2 cup water
• Little pinch of salt to taste
• 1/4 tsp pure vanilla extract 
• 1 tbsp of extra virgin coconut oil [can omit if you like]
• 1 organic raw egg [for frothiness and protein. If you don't like raw egg just omit]
• Directions: Blend all ingredients except the coconut oil and raw egg. Blend till smooth and creamy. Then add coconut oil. And finally add the raw egg and mix till blended. Don't over blend the egg. Pour in a tall glass [not a plastic cup] sit back and enjoy. If you are daring and bold sprinkle a little unsweetened toasted coconut flakes on top. 

Simple Coconut Fruit Smoothie [yes, we like smoothies]

• 1 can of coconut cream or milk
• 1 cup of frozen fruit of choice
• Directions: Blend. Drink. Relax. To mix it up add other ingredients, cinnamon, vanilla, unsweetened coco powder.

3. Cauliflower Popcorn - We got this from the NY Times. I know,  the NY Times right? They  have awesome little nuggets now and again. 

• 1 head of cauliflower 
• 2 tbsp olive oil
• 1 tsp Sea salt or to taste 
• 1/2 tsp freshly ground black pepper or to taste



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Directions: Heat oven to 400 degrees. Crosscut across head of cauliflower to make thin slices. Parts will crumble off. It's ok. Lay the thin slices and crumbled bits on a baking sheet. Brush with olive oil. Sprinkle with salt and pepper. Cook until tender and starting to brown. About 30 minutes. Take out, put in bowl. Sit down and enjoy a good movie with a healthy snack.

4. Dark chocolate almond cherry clusters - Protein, antioxidants, and a bit of sweetness all in one.  Say  what?  Say yum.

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5. Cashew cluster with almonds and pumpkin seeds - another Kirkland brand, Costco shout out.

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6. Chobani yogurt - Full of that protein-pick-me-up you need to combat that "2:30 feeling."

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7. Apple + peanut butter/almond butter - This is the go-to after school snack for our kids.  Protein and fiber, a great combo to keep you full.

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8. Hummus + carrot sticks - This brand and flavor of hummus is the best we have found since leaving Portland.  Portland is the land of great hummus. And hippies. Which might be why they have great hummus. I wonder what they put in that hummus to make so good...so addicting. Anyway, hummus is great with carrots or other veggies.  Costco carries it and if you go through a large container quickly, that is the place to get it.  But if you don't go through a huge container of it fast enough most regular grocery stores carry it as well. Also, make sure to check you local farmer's market. You'll probably find some great hummus plus you will be supporting a local farmer/hummus maker.

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9. A Lara Bar - These bars are fantastic.  Most of them consist of only fruit and nuts with no sugar added, and they have a good amount of protein.  And then of course there are the more rich ones that do have sugar added, and those are always the ones that our 5 year old always wants to buy.  They can be a little pricey at  $1.39 each, but our grocery store often has them on sale.  

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10. Banana "ice cream" - Our 2 year old does not play well with most dairy products so I discovered that this was possible when doing research about ice cream alternatives.  You start by chopping up a few peeled bananas and putting them in the freezer for a few hours.  Once they have a good freeze on them put them in a food processor or heavy duty blender with just a sprinkle of almond  milk and it turns into a creamy dream.  It is very tasty without anything else but it is also delicious with some peanut or almond butter added, and is more of a dessert with some hazlenut spread added once you have pureed the banana.  Do you have any other suggestions out there for what could be added to this to make it even more amazing?

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BONUS: Water!  Sometimes hunger can be confused for thirst.  Before you go for any snack make sure you are getting enough water.  How much is enough?   You'll know because you won't be thirsty.

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Now that we have shared some of our favorite healthy snacks with you we would love for you to share yours by making a comment below!

The Skinny on Fat

Are you sitting down? 'Cause I am going to tell you something that is going to totally rock your world. At least it rocked mine.

Ready?

Here it comes...

...Fat doesn't make you Fat. 

What!? I know, it is kind of hard to believe.  {Read with me for a bit to find out why this is so, or skip to the bottom to see a great infographic explaining why Fat doesn't make you fat.}

This simple truth is hard to believe because all we have been taught for decades is: Fat is bad. It increases cholesterol,  hurts your heart, and turns your belly into a flabby donut. Fat is practically a poison, right?

We have heard this constant refrain from teachers, parents, advertisers, the government, friends, doctors, strangers, scientists, and a whole host of health groups. 

Unfortunately, all of this well intentioned advice is wrong. Not just slightly wrong but demonstrably wrong.  

To be fair, the issue is not black and white. The problem is all fat has been lumped [pun intended] into a "bad for you" category. That is simply not the case. There are good fats [most of them actually] and bad fats [ones made in a laboratory].

Let's talk for a moment about why it's time to pass on the low fat foods and pick up a slab of fatty bacon. Mmmm bacon. 

Let’s start out with what makes us fat. The shocking answer is: it’s not fat. Recent studies are returning to the idea that sugar and simple carbohydrates are the real culprits behind weight gain. 

Did you notice I said "are returning to"?  In fact, it was only recently that the idea fat is bad for you became popular. For well over a century if someone wanted to loose weight the medical community would recommend a high fat low carbohydrate diet. But in the 50's science began looking at the causes of heart disease and looked at saturated fats as one of the causes. Before the link could be proven the media and do-good government types ran with the story. The only problem? It's never been definitively proven.  {Here is a good read that pools together data from 21 studies which tracked 350,000 people for 14 years and concludes there's no relationship between the intake of saturated fat and incidences of heart disease or stroke}

So what's wrong with Sugar and Carbohydrates? Let me answer the question with a question. What do farmers use to fatten up cows? They certainly don't use fat. Rather, they use low-fat grains. 

I am not going to get into all the technical details, but the simple answer is sugar and simple carbohydrates increase your insulin level. This increase in insulin tells the body it needs to store more fat. Which the body then does. Now, this is way over simplifying things but the reality is if you eat a lot of processed foods, sugars, and breads you are more likely to gain weight than if your eating lifestyle is made up of mostly vegetables, fruit, nuts, and meat.

Insulin molecules

For most of my life I have heard that weight is determined by calories in calories out. And that low fat calories are better for you. But as it turns out, things are a little more complicated than that.  What science has found is a calorie is not necessarily a calorie. Sounds confusing right?

Let me tell a story, I find stories always help me make better sense of confusing information.

Amanda and Amber are sisters. In fact they are more than that. They are identical twins. They are so much alike that sometimes even Amanda and Amber get confused about which one is which. 

Amanda and Amber decided it was time for a nice little get-a-way.  It was time they finally took that trip to Hawaii. And since it was an especially cold winter in their home town, Hawaii was sounding nice. 

Hanauma Bay, O'ahu

Oh they were so excited. But the excitement quickly gave way to the dread that they would need to get into beach shape. It being winter and all they had packed on a few extra "fat keeps me warm" pounds.  

Even though the sisters are very much alike and did almost everything together they disagreed on the best way to shed those winter pounds.

Amanda had always heard the best way to shed weight was to eat less and move more. Which seemed simple enough. Why go to the trouble of creating a whole new diet when you could just ease back on what you already ate.  

Amber had never really bought into the eat less move more theory. Mostly because she had tried it several times and never found lasting success. So instead she decided to do something a bit more radical.  Amber decided to change her whole diet. She would eat more veggies, nuts, meat, and fruit while completely eliminating processed sugars and all grains.

What both sisters agreed on was their exercise plan and caloric intake. They would work out together doing the exact same routine and eat exactly 2,000 calories a day.

Amanda and Amber have 8 weeks to get into rocking beach shape. And they are diligent. They work out everyday. Amanda eats less and Amber eats only meats, veggies, nuts, and fruits. At the end of the 8 weeks both girls are pretty impressed with the progress they've made. But it is very clear that Amber is going to look a little better at the beach. Amanda is frustrated. Why does her twin sister look a little fitter than her. They both exercised the same, ate the same number of calories, and were genetically identical to each other. It made no sense to her. But there it was. Amber looked like she belonged on the cover of Fit magazine and Amanda looking like she belonged on the cover of How to Loose those Last 10 Stubborn Lbs.

We need to ask why one sister had better results than the other? Scientific thinking for a long time has been weight loss occurs when you are burning more calories than you take in. If you want to loose weight you lower your caloric intake and increase your movement. While that is true, it's not the whole story. 

They both have the same calories but which is better for you

Our bodies are designed by nature to process natural foods better than processed foods, which makes sense. I mean evolution is not stupid. Our cave man brothers and sisters couldn't run down to the Kwik-e-mart to grab a bag of chips, a Twinkie, and a diet Coke. They subsisted on diets made up of largely meat and vegetables. With some fruits and nuts thrown in. So their bodies [which are now our bodies] naturally adapted to eating those types of foods. It is interesting as scientists gain a better understand of the health of our prehistoric brothers and sisters they are finding that they were much healthier than us. Even though they were eating a lot of saturated fats.  In fact, our bodies need fats to function. If we didn't eat fats we would die. Our brains thrive on energy from fats. Fats make up ½ of our cell membrane structure. Fats also contain more energy than sugars, which is why our ancestors craved them. I mean chasing an antelope all day takes a lot of energy.  

Here is the key,  there are good fats and bad fats. So how do you tell the difference? It is pretty simple. Made by nature is good, made by some guy in a lab coat is bad. If you ever see the words hydrogenated, partially hydrogenated, or trans fat on a package drop the package and run like an angry mama bear is chasing you. That stuff is deadly.

Coconut Oil. The good kind of fat.

Ok, let’s wrap this all up. Roughly 80% of our weight is determined by what we eat. Grains and Sugars trigger the body to increase Fat Production. To be a little healthier make sure a majority of your diet is made up of veggies, meats, fruits and nuts. Eliminate or at least significantly reduce any intake of processed sugars and processed/whole grains. And make sure to stay as far away from trans/hydrogenated fats as possible.

I know this all sounds crazy. Fats don't make you fat. It goes against everything we have been taught.  I would highly recommend you do your own research. A good place to start is reading Why We Get Fat by Gary Taubes. Also the documentary The Perfect Human Diet has some good info. 

Now I’m off to cook up some bacon and eggs. 

But before I cook that bacon here's a fantastic Info Graphic. I wish I could take credit for it. But alas, I can't. You have to thank the chaps over at Massivehealth.com.  

  

Check back in later in the week when we talk snack ideas and recipes.

Friday link love {on fitness}

As mentioned in our fitness + you post on Wednesday, here are some links to websites and products that can keep you motivated to exercise whether it's at home or at the gym.  My only incentive for listing these links is that I think they are great, and I want to share them with you.

Zuzkalight is a great website to use for at-home workouts, think cross fit at home.  Each workout consists of basic moves like squats and pushups, and you don't have to worry about following choreography.  There is a different workout posted everyday, and a lot of them can be modified if you don't have exercise equipment at home.  The best part?  Each workout is 12-15 minutes, and it is intense.  This workout is just over 14 minutes and is a good example of a workout that you can get a lot out of even without using additional equipment. She shows you briefly what each exercise looks like, and then takes you through the workout.  The goal is to complete as many rounds as possible.  She explains all about her ZWOW workouts here. She also offers more core focused and less heart-rate-peaking workouts like this one.  And by the way, using the website itself is free.

Gymbox offers new workouts each week.  If you enjoy choreography they offer kickboxing, dance, and step aerobics.  They also offer yoga, pilates, core, and strength training.  And if you happen to have a treadmill or stationary bike at home they offer treadmill and cycle classes as well.  They have an app that can be used on your tablet, pc, or on your tv via many internet browsing devices such as roku.  They offer a 15 day free trial and you can view sample classes here.  If you decide it is for you it is only $10 a month.

I heart Lululemon and the get-to-the-gym motivation that can come via a new piece of well designed, quality fitness wear.  I have this headband [shown below] in black and white.  I love how wide it is, it keeps my hair out of my eyes, it looks cute, and it doubles as a  wear-all-the-time-while-I-grow-my-hair-out piece.  It is an affordable lululemon piece and a nice addition to any fitness wardrobe.

These pants are also Lululemon [shown to the right]. Their pants are pricey but worth the money because they fit so well, they are sassy, and they last forever.  Sassy pants are an important part of any workout, especially when you have a date with the treadmill - they make you run faster.

Says our 2 year old every day in so many words!

Sorry clementine is a recent discovery of mine.  This girl started out sewing pieces and selling them on etsy.  She has some well designed and unique pieces, I am a big fan of a lot of her hoodies.  They look great with a pair of skinny jeans, but are sporty enough to wear to the gym. I am seriously coveting the one to the right in all of it's asymmetrical, large buttoned, and colorfully hooded glory.  You can find her on facebook here, on etsy here, and if you live near SLC she just opened a brick and mortar location, address here.

Check back in next week when we talk nutrition, and we might even throw in a completed DIY project for kicks.  Until then I will leave you with a song from Imagine Dragons.  We saw them live last year, their lead singer Dan Reynolds is the man for the job and overall they put off good vibes.  Cause I'm on top of the world...

To do image via - Head band image via - Lulu pant image via

Sassy pants image via - sorry clementine image via

Fitness + you

On Monday I wrote about fitness + me, today my post is all about fitness + you.  Whether exercise is a habit or you want to make it a habit, let's talk tips.  There are so many options out there, it is all about finding your niche and pacing yourself.

Time of day.

Just like getting any habit to stick, choosing a time of day for exercise is a major part of making it a regular part of your week.  So take your pick: early morning, during your lunch break,  while your kids are at school, after work.  What consistently works best for you?

Activity

Does the gym intimidate you or is it beyond your budget?  Go for a walk or a jog with your baby in the stroller.  Find a walking or running partner and chat it up to make the time go faster.  If you prefer to exercise at home check out what is offered on demand with your cable provider, sometimes they have a nice selection for free.  Your local library might also have a nice selection of exercise DVDs or VHS tapes.

If you have a gym membership or want one, group exercise classes are great way to stay motivated.  There are a variety of classes.  Some are choreographed which can make the time go by really fast, and if choreography isn't your thing there are always classes like cycling, bootcamp, or on a treadmill.

Amount of time.

Ease your way into whatever activity or class you are doing.  For example, if you go to a one hour class having not exercised recently don't expect to stay for the full time or you will just end up feeling frustrated with yourself. A simple guideline would be going for 20 minutes each time you attend the class the first week, and 30 minutes each time the second week and so on. That way you can slowly work up to that hour knowing that you will reach your goal in a predetermined amount of time.

A new challenge.

Last year when I realized that Kristian was training for the Ragnar Relay and his first triathlon, my brother Jeff was training for a triathlon, and my Aunt Melanie was training for her first triathlon I felt extreme motivation to challenge myself, especially because they are all at least 10 years older than me.  I wasn't going to go as far as a triathlon. I am not a strong swimmer. But then again, neither is my Aunt Melanie which didn't stop her.  She nearly drowned during the swim portion of her first triathlon, but she did it and as she crossed the finish line she signed up for how-to-swim-any-stroke-besides-treading-water lessons.  She is seriously hard-core and an inspiration.  Anyway, with all of that motivation pulsing through my veins I signed up for my first 10k.  I decided that would be a long enough distance that it would force me to train for it.  My friend Wendy and I ran outside together twice a week and then I usually ran another time each week on the treadmill.  It felt great to train for something, I got extra chatting in with a friend, and I met my goal: to run it (6.2 miles) in just over an hour.  If you are new to exercise or a veteran, it helps to keep it fresh by challenging yourself in a new way and trying something new.

Here I am in all my nerd-glowing glory.  The race started at 10 pm so glow sticks were handed out to light the way.  Races have such a cool vibe.

The winter blues.

Here in Utah we have had temps in the teens and have rarely seen 40 this winter.  So much snow has come that it lost it's enchantment long ago.  Come February, winter can be so depressing.  Because of that it is essential to get your workouts in so that your body can produce those mood boosting endorphins. Changing up your routine in the colder months is a great way to avoid old man winter getting you down.  If getting up early in the freezing cold just isn't happening try going to the gym at a different time of day until spring brings warmer weather and an earlier sunrise.  Or if early morning is still your best bet to get those endorphins going just change your location during the cold months and exercise at home instead of venturing out into the cold to get to the gym.  Most gyms offer the option of freezing your membership, and that way you can still get your workouts in and not allow winter to freeze you.

My final tip is to check back in on Friday for our Friday link love post.  There will be links to some quality resources for getting in some great workouts at home, as well as incentives for getting yourself to the gym, don't miss it!

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