Category Archives for Blog

The Importance of a Workout Buddy


We all know the importance of exercise, but finding the motivation is tough. Some common excuses I hear for not exercising are:

  1. Not enough time 
  2. No gym membership
  3. I will do it tomorrow
  4. I don’t know what to do
  5. I can’t afford a personal trainer or classes

All of those excuses are easy to use when you use them on yourself. But if someone is depending on you to workout with, they are just bad excuses.

Solution? Get a workout buddy! Find a friend or relative and make plans to be active together.

Why not learn a sport or activity together? Try a class at your gym together. Walk the walking trail together, do a workout video in your living room together.

Plan a month of workouts together and mark you calendar. People who workout with a buddy are a lot less likely to miss workouts. And another bonus is that it is good for your relationship too! Exercising with others is a social experience also. Maybe you walk around the block with your neighbor on Mondays and Wednesdays after work. You are getting exercise, fresh air, sunshine, and companionship! What a great way to reduce stress and feel great!! Or you can try a fitness class at the gym with a coworker. 3 days a week at lunch you get to try something new, get fit and grow your friendship!!

Next week I will tell you about getting a great workout without any equipment​, without a gym membership and for no cost.

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The Dishwasher is Clean!!


I HATE unloading the dishwasher. I really don't hate it once I start, but when the little CLEAN light is on I will do pretty much anything to avoid opening it before I am ready to unload it.

We have a rule at my house that whoever opens the clean dishwasher unloads it. So, the family has been known to get pretty creative in their avoidance tactics.

In case you are looking for inventive ways to avoid opening the CLEAN dishwasher, here are some proud moments from my home.

Once, I walked in and my husband was eating a bowl of oatmeal with a rubber spatula.  

He asked me one morning why the kids were eating with plastic spoons, I said, "The dishwasher is Clean."​

Other known occurrences to happen when the dishwasher is clean:

  • Serve leftover chili on a plate
  • Adult drinking out of a kids' sippy cup
  • Kids eating yogurt out of a coffee mug
  • A salad for one served in a ceramic casserole dish
  • Eat scrambled eggs with a measuring spoon (I think it was the 1 Tbs)
  • The oldie but goodie....eat out of the pan you cook in.

​Can you relate?  What is the one chore you will avoid at all costs?  Or at least avoid until you are ready.

At this point I would usually loop this story around to how this can be related to eating healthier or exercising or some other healthy thing I love to promote.  But, I am really not in that kind of mood.  When I am ready, I will do it.  Besides, the dishwasher is clean and I should go empty it.​

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photo credit: mastermaq via photopin cc

Not Enough Time?

We all want more of it, yet we all waste a ton of it. Time. That crazy intangible thing that seems to treat each person, each situation, a little differently. I grab my iphone to check my calendar for the day and a tiny notification bar reads, "Mary commented on your post". So I click and open up the app to get updated about that important thing I posted about when I was NOT reading the research article I downloaded to my laptop. It reads, "Cool. I will call you tomorrow." But now I am in. Sucked into reading and clicking and scrolling away until I realize I am wasting time. What was I doing? Oh yeah, planning my day. I never have enough time to get anything done! What is on my schedule today….and I grab my iphone, again, to check my calendar. That is how to waste 28 minutes.

I have read (at least started) many books on managing time. They all have great suggestions, some I try, others I forget, and a few stick. I found that I was wasting hours every week trying to figure out a way to not waste hours every week. Ugh. Then I bought an audible version of a book and listened to it while driving. Woohoo! I time management double win! Thankfully it was a great book, but unfortunately, it was difficult to make notes because I was driving. Add to the don't text and drive movement; don't try to figure out the voice memo app while driving. A few ideas stuck and I will stop wasting your time with these stories and tell you what seems to work for me.

First off, I hate getting up early. I don't hate mornings, I just really don't want to get out of bed. Once I am up and have a cup of coffee, I am ok. Many of the time management books and articles say you should get up an hour earlier than everyone else and you will get a ton done before your average day begins. This is true, but for me, not a reliable time to plan important tasks. So I decided to plan my somewhat fun tasks for me early morning time. I check some emails, catch up on social media and current events, and take some notes if I run into some information I need to focus on later. Sometimes this works great and really improves my productivity and focus for the day. But sometimes it just opens up a dozen more things for me to think about or get side tracked about throughout the day.

I have also read about chunking time together. This is a great concept. Just list all the things that you do on a weekly basis and then chunk the tasks together into groups to get them done more efficiently. Like all your errands chunked together so you spend an hour and a half once a week rather than 30-45 minutes several times a week running each errand. Or do all of the administrative tasks on your computer at a set time instead of popping open the laptop each time a task comes up. This one is a little tougher to get set up and I never seem to think of all the things to chunk together and end up have a couple chunks of tasks that I can figure out if they should be combined or rearranged. Still, it helps a little.

One of my favorite suggestions is to set a timer. I set a time for 25-45 minutes and focus on only one task. I hit it hard because I have limited minutes to focus on it. I get some really big things started in that timed period. Sometimes I even get some things completed. The worst part about the timer is that it seems to beep just as I am in the middle of some really great progress. So I added the snooze option to this tactic. It didn't take long for the snooze to become 5 snoozes and there went another 25 minutes. This time management stuff takes discipline.

I could go on for hours (in 25 minute snoozed increments) about more suggestions, tactics and ideas on time management. But instead I will breakdown what I am doing right now that seems to be working fairly well.

For about 15 minutes every evening I get out my schedule to prepare for the next day. I look at my calendar for tomorrow and the rest of the week (and sustain my Facebook obsession). I set out the items I will need for my appointments the next day. I set out clothes, client files, work materials, errands list, and vital items such as my wallet, datebook, and other items I need for the day.

I grab my notebook and plan the next day in reverse. I start with the evening and split up each hour with a task. Here is an example:

Monday- to do:
9-10pm Read and go to bed
8-9pm prepare for tomorrow and the week, schedule social media posts for business, work on photos
7-8pm dishes and meal planning for tomorrow
6-7pm time with family
5-6pm cook and eat dinner
3-5pm workout, shower, work on client files
2-3pm appt with client
1-2pm Catch up hour
12-1pm ppt presentation project
11-12pm presentation emails
10-11am yoga
9-10am organize ppt and edit text
8-9am organize ppt and edit text, make sure kids get on the bus for school
7-8am make breakfast and lunch for family and send them off
6-7am shower, blog, brainstorm blog topics.
Another way I work is like this:
Say I am working on 3 main projects; A, B, & C.
I breakdown each project into 3-5 tasks; A1, A2, A3, B1, etc.
830-930am: 20 min timer Task A1, then B1, then C1
930-10am: break
10-11am: 20 min timer Task A2, then B2, then C2
11-1130: Lunch
1130-12-30 Task A3 then B3 then C3
1230-1pm break
1-2pm task A1, then A2, then A3
2-230 break

Basically over 6 hours I spent 4 hours on my important projects. I spent 1:40 on Project A, 1 hour on project B, and 40 minutes on Project C.

I don’t know what will work for you, but if you find those black holes in your day that seem to suck you into doing unproductive, manage those first. I would love to hear your time management tactics.

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Food of the day: GARLIC

Garlic has been used for centuries and is available year round. I love that it needs no refrigeration and lasts about a month. This plant is a delicious addition to many dishes with its unique taste and smell. Garlic is an excellent source of Manganese, B6, and Vitamin C along with many other healthy nutrients. Garlic promotes antioxidant activity and is a great antibacterial and antiviral. Garlic is an amazing food to improve our health along with the flavor of our meals.

Here are some basics about Garlic:

Storage - Store fresh garlic loosely in a cool, dark location; refrigerated garlic may soften and sprout and become bitter.

Preparation - Separate garlic into the individual cloves by gently pressing on the whole garlic with your palm or flat object to pop out the individual bulbs. Smash the bulb under the back part of the knife to loosen the skin. Peel off the excess skin to the smooth bulbs underneath. Slice or chop per your recipe.

Cooking - Garlic's antiviral and antibacterial properties are best when eaten raw. You can add at the end of the cooking or top foods with raw garlic. Most prefer garlic cooked, but adding at the last bit of cooking increases both the flavor and nutritional benefits.

Recipe - Spicy Guacamole

*Tip After cutting garlic, allow it to sit for about 5 minutes to allow the health-promoting allicin to form.

Spicy Guacamole

2 cloves of pressed garlic
2 medium mashed avocados
1 small diced tomato
1/4 cup chopped onion (red)
Lime juice
1/2 tsp cumin
cayenne and sea salt to taste

Blend together and serve immediatelyServe with crudités, crackers or tortilla chips. Also a great topping for burgers, sandwiches and soups

It’s not me, it’s you. A Letter To Every Diet Out There.

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We need to talk.

You keep making promises you don't keep.  You tease me with marketing and unrealistic results and testimonials from people who succeeded.  I don't know why I keep taking you back, believing your lies, and getting disappointed.  I have come to the point where I plan my disappointment for when I fail you again.

 

You are all the same.  DIfferent packages, promises, and lengths; different celebrities, experts and regular Joe's, but all the same after only a few short weeks or even days.

So why do I keep buying into the promise?

Why do I believe you this time?

Because this time there is a fail-proof system, it's easy, it's quick, I can eat what I want, just take a pill, I won't feel hungry, I'll just drink a shake, I will have more energy, just do the workout twice.

But I don't.

The pill doesn't work, I still feel hungry, The shake makes me sick, and that contraption or the DVD is just plain crazy.

So, I fail.

I have tried every version of you out there.

 

Then I realize........

 

You all have something in common.  You say, "Use my magic product," then add the little note in small letters, *Do this program along with a healthy diet and regular exercise for best results.  How about I JUST do the healthy diet and exercise.  How about I move my body and eat real food.  How about I do it my way, my terms, my diet--not yours.  I know My body knows more than you, so it is over between me and you and every diet out there.

Good-bye.

Health Coaches Come Together: For Health Coaches

Dear Fellow Health and Wellness Coaches,

 

I would like to introduce you to The Health Coach Group and its “Inner Circle” Membership for Health Coaches, created by The Health Coach Group. The full coaching programs included in the membership are available to health and wellness coaches worldwide, making this a unique opportunity to use these exclusive coaching programs with your clients. Before I go into the benefits of this membership, Id like to give you some statistics about coaching and the internet.

 

The coaching industry has radically changed over the past decade and even in the past year. Ten years ago people were still looking for goods and services in the yellow pages. A print column ad could set you back $50 - $80 a month but was well worth the investment. Today, 96% of the U.S. population is now using the Internet and search engines to find everything from cars, jobs, schools, books and even coaches. The yellow pages are even online. The Internet revolution has caused a paradigm shift in the way we communicate, interact and do business.

 Click here to purchase

Today, there are 2.4 Billion Internet users worldwide and this number is growing daily. There are 1.1 billion smartphone users accessing the Internet right from the palm of their hands. As a business owner, being online is essential to your practice. With 634 million websites competing, the question is not do you need a website, the question is, are you marketing and leveraging your website effectively?

 

The beauty of having an effective website is that it offers infinite opportunities for your practice 24/7. With 210 billion dollars being spent online each year, you can now make money in your sleep. With the invent of online appointment scheduling, e-Newsletters, online payment processing, and robust online resources, your clients have greater expectations than ever. The good news for practice owners is, meeting these expectations increases your bottom line and streamlines your marketing and administration costs. For instance, allowing your clients to schedule themselves online reduces your admin costs and also improves customer retention by 9.4%.

 

Learn how to increase your income, thanks to the Internet!  If you're not effectively using online marketing you could be missing out on serving clients and creating valuable income opportunities for yourself.

 

I have partnered with The Health Coach Group to introduce you to the Inner Circle Membership for Health Coaches. It is a perfect solution to a dilemma of creating programs that are thorough and covers every aspect of what you have learned from your health and wellness education. Wrapped with beautiful colors and lay-out, you have perfect programs to use with your clients. You can insert your own logo, add your contact information and graphics.

 

Cathy Sykora, CEO of The Health Coach Group knows the struggles health coaches bump into while getting their coaching practices up and running and found a way where you do not have to re-create the wheel. With the “Inner Circle” membership and other programs you can jump right into offering a well-prepared coaching program to clients.

 

The following programs and features are  included in the “Inner Circle” membership. Many are also available as a stand alone, individual coaching program:

(Customizable with your own logo and contact information)

  • The 3-6-9-12 Month Program
  • 12 Day Detox
  • 12 Day Christian Detox
  • 28 day Slim Sexy and Smart
  • 28 Day Spiritual Cleanse
  • Supplemental Modules: Nutrition, Exercise, Meditation, Detox Bonus Recipes
  • Article Library for newsletters and blogs
  • How To For Health Coaches
  • A Collaborative Recipe Book to hand out to your clients
  • Specialization Modules Developed for Health Coaching Focus
  • Special Affiliate Opportunities
  • First chance at new products
  • Access to all products developed before and during your membership
  • Membership to a Mastermind Group
  • Membership for your clients to an accountability group
  • Access to new products and programs that will help make you more money at the same time offering value to clients
  • Blogging Groups for accountability, learning and support.

 

To check out the great products from The Health Coach Group Click Here.

The Inner Circle is now also available on a monthly or quarterly basis.

If you have any questions, please feel free to call me at (417) 893-0501, email me at Missy@MyMomentumFitness.com

 

Positivity, Psychology, Fun

IMG_8711I think of myself as a pretty positive person. I rarely assume the worst or have a hard time finding the good in things. I have researched the art of happiness and found some great news for those who feel that positivity is difficult or not as easy for some. I watched "Happy" on Netflix and loved the extent of their research and results they found. Basically, 50% of your happiness is what you are born with. Once your basic needs are met reasonably your happiness level is up to you. You can change it! In my training from The Institute For Integrative Nutrition, there is a lot of importance placed on Self Care. Self Care is what you do for you. This is very important for positivity and happiness.

One lesson was adapted from www.authentichappiness.com that includes three exercises that will improve your mindset and your actions to find your happy place.

1-The first one is called Three Blessings. Before you go to bed, write down three good things that happened that day. If you work with me you have already heard my praises for keeping a journal, so why not just add this exercise to your journaling. After you write down *what those three things are write down *why they happened. This is a great practice for seeing and feeling all the things you are grateful for.

2-The second exercise is the Gratitude visit. I love this one! Think of someone who has done something very important for you. Even if you thanked them properly, why not thank them again? There are some really great ways to say Thank You, but one of my favorites is a written letter. I keep some blank cards and pretty stationary on hand that works perfectly for this. If you can give the letter to them in person - Do It!

3-The third exercise is to use your signature strength in new ways. Your signature strengths may include: Love, Hope, Humor, Creativity, Curiosity, Perspective, Bravery, Persistency, Integrity, Vitality, Leadership, Spirituality….. Brainstorm ways to use one or two strengths more deeply. Don't underestimate how much your actions and gifts mean to others. Giving is that greatest feeling. Don't believe me? Watch this: https://www.youtube.com/watch?v=oHv6vTKD6lg "The Science of Happiness - An Experiment in Gratitude"

 

‪Go be happy!‬ ‪

 

Missy Martin ‬

 

 

For more information about The Institute For Integrative Nutrition, click the picture below:

Time to Relax

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We all have stress, I know, but how do you handle it?  I mean really?  Kids, job, housework, schoolwork, bills, conflicts, schedules…Ugh!  You need to schedule some time just for you.  Down time, relaxation time, stress free time….just a little time. I love soaking in the tub.  Before my husband and I got married we were looking for the perfect home so we could blend our families with enough space to not drive each other nuts.  We found the perfect place, plenty of space, great location, nice neighbors and schools, and a jacuzzi tub….uhh yes please! You had me at jacuzzi tub.  It is big and and has jets that make soothing bubbles and it is way back in the back of the house in our master bedroom.  Oh, and the door locks.  One more thing, our neighbor plays piano beautifully and I can only hear it while relaxing in my tub.  I swear she is playing just for me!  Don't tell her, she may get freaked out a little.

Back to self care.  I take a bath in my awesome tub at least once a week.  I make an amazing lavender bath salt that soothes and smells nice.It is a great detoxifier and great for muscle aches.  Here is the recipe:

1/2 to 2 cups Epsom Salt 4-10 drops lavender essential oil (I use DoTERRA) 1/4 -1/2 cup baking soda.

You can make a large batch and just scoop some in each bath, but I just have all the ingredients in a basket near the tub and I just throw it in one by one as the water fills.  My tub is big so I use the larger measurements, but if you have a small tub, are low on ingredients or just want to use less, that is fine.  Do what works  best for you.

I haven't found anyone who doesn't enjoy a relaxing bath, but if this doesn't sound relaxing or you want to do other things; that works too.  It is good to have a list of things that work great at giving you some time to yourself.  Some people love to walk in nature, others play a sport or work a craft.  Some like video games or movies to relax and decompress.

Why is it so important to relax?  Your body heals and rebuilds when it is as rest.  If you are in constant stress and don't ever get a chance to rest you are wearing your body out!  You only get one body. Take care of it and it will take care of you.  Will you make some time for you?

 

Missy Martin Founder of My Momentum Fitness, LLC Certified Holistic Health Coach Certified Yoga Instructor

 

Super Foods

Super foods--it is the buzz word we see in magazines, hear on The Dr. Oz Show and see advertisements' claims in Health Food isles.  They are advertised as the magical, fountain-of-youth type hype. We must wonder why there are not people living forever or avoiding all illnesses?  Like most things that make a buzz, Super foods are a great way to get key nutrients, but you must marry them with a healthy lifestyle.  There are stories all the time about people living over 100 years in poor countries without these super foods and super products.  Lifestyle is key to making super foods work.  Or any buzz-word magic-potion work.

It certainly doesn't hurt to try some out and see how you feel.  Some come in powder form you can add to smoothies, drinks and foods.  Others come in pills and capsules.  There are liquid forms you can take in a quick shot or add to foods and drinks.  I am sure there are more forms that I forgot or haven't heard of yet.  If you use a super food, let me know what you think.

For me, I try to stick with my healthy eating, regular activity, stress management and tons of self-care.  One thing I have never been able to let go of in all my years of trying different diets, programs, and healthy lifestyle, is my coffee.  Lucky for me, my coffee is infused with the ganoderma mushroom so I am consuming a Super Food every day.

So, before you go buy the newest hype from the infomercial, the display at the mall, or the ad in your magazine; do some research and don't spend too much money.  Make a plan to try what you feel passionate about and leave the rest behind. If it works for you, keep it, if not, don't worry, just let it go.

 

Have your heard of Ganoderma lucidum?  Want to learn more?  Find out more here.ganoderma-book

How To Have a Happy and Healthy Thanksgiving

IMG_1706How you approach the holidays is a personal choice. For some of us, this is one of those “treat” days where we eat what we want, without guilt, knowing we’ll be back on our mindful eating path the following day. For others, particularly if you are trying to lose weight or live healthier, you certainly don’t want to start a “season of overeating.”

So here are a few of the tips I like to share this time of year:

  • Try Thanksgiving grazing. Load your plate with vegetables and whole grains and just a side of lean turkey. When the rest of the dishes and desserts are passed, choose one or two that you really want, but put just a spoonful of each on your plate – not an entire serving. That way you will get a taste of the holiday foods you love most, without overeating or feeling deprived. (Two foods I always skip are white potatoes and bread. What foods are you willing to skip this year?)
  • Try alternatives, not abstinence. I’ve roasted sweet potatoes with a sprinkle of cinnamon and nutmeg instead of marshmallows, for a lighter, healthier dish that still shouts “Thanksgiving!” This year I’m making wild rice pilaf as an alternative to stuffing (see the recipe below). Yes, my sister’s bringing the traditional stuffing as well, but this way people can choose. And who knows? They may prefer the pilaf!
  • Don’t drink your calories. You don’t have to imbibe spirits to get into the spirit! I may have a glass of red wine with dinner, then switch to sparkling water with lemon. This year, for a dash of holiday whimsy, I’m going to muddle fresh raspberries and drop them into my water glass, stir, and sip!
  • Pace yourself. Remember, Thanksgiving kicks off a “season of eating” – if you let it. And this year, we’ve got a two-for-one – the first day of Hanukkah coincides with Thanksgiving. Don’t give in to the domino-effect that can happen from consuming large amounts of sugar, alcohol and dairy (and potato latkes!). Also, remember that food temptation is only one stress of the holidays; houseguests, family dynamics, kids home from school—all can send you running to the refrigerator. Try to be aware of your relationship with food and how you feel after indulging. Headache? Bloated? Exhausted? Moody? Why ruin your holiday by not feeling your best? Reducing or eliminating sugar, meat, alcohol and processed foods will help you avoid these symptoms, feel better and have more energy.
  • Don’t throw it all away. Even if you do over-indulge on Thanksgiving day, remember: it’s just one day. Don’t throw away all of your hard work by turning one day into a long-weekend marathon of eating. Stock up on disposable containers and send guests home with all of the leftovers. Find out if a shelter will let you bring uneaten pies, cakes and casseroles. You can’t eat it if it’s not in your house. If you have to, you can always toss out the temptations; after all, which is worse: throwing away food or throwing away your hard-earned health and wellness?
  • Find other ways to enjoy the holidays. Bundle up and take a walk after the big Thanksgiving meal. Organize a game of touch football. Pull out the board games and close down the kitchen. Build a fire and tell stories, or watch old family videos (remember those?). In our family, we go around the table and each of us shares what we are most thankful for this year. Everyone slows down for a minute and it reminds us what the holiday is truly all about: