Tag: creating healthy habits

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My Year of Yes: No Resolutions Included

happy new year sign dotted background vector illustration

It’s A Brand New Year!

I don’t know about you, but I absolutely LOVE January 1st! I haven’t really thought about it, but I think it might be my favorite day of the year next to my birthday. And yes, I’m one of those people who loves their birthday.

I actually love the entire month of December because it leads up to….New Year’s Day!!!! In December most people are obsessed with roasting chestnuts, Rudolph and jolly ol’ St. Nick. I spend a great deal of time reflecting on the previous eleven months.

I don’t meant to imply that I don’t get caught up in the holiday spirit – because I do. I’m just more concerned with how my year measured up.

There was a time when I created elaborate vision boards with SMART goals to help my vision for the next year become a reality. I don’t do those anymore.

A few years ago, I mentioned why I’m not in favor of resolutions. So that’s not why I love New Year’s Day so much.

I love the first day of January because it’s the first day of a new beginning. And for me that means another chance to move toward lasting change.

Two Books = A Major Decision

I concluded 2023 by reading two books: Single. On Purpose by John Kim and Year of Yes by Shonda Rhimes. (Full disclosure: I read Shonda’s book a few years ago, and I just wanted to read it again.)

I chose to read those books because I had a feeling they were going to have a significant impact on my life.

See 2023 was really rough on me.

  • Receiving the diagnosis of an autoimmune disease answered a lot of questions regarding different things going on in my body, but it also resulted in painful treatment programs .
  • An x-ray revealed a bone spur on my cervical spine, prompting me to slow down a bit.
  • My love of teaching fitness classes all but evaporated when a supervisor confirmed that being an instructor at the facility was a popularity contest.
  • Finally, I left space in my life for someone, who was totally wrong for me, to come back if he wanted to.

Reading those two books helped me see that I’d been saying no to myself. So much of what I did last year was because of other people. I have also been living as a single person by default.

So I have decided to embark on my own year of yes.

Don’t ask me what that means because I don’t exactly know right now. Time will tell. To get things started, I’ve come up with the following intentional Yeses! (I’m not sure if that’s a real word, but spell-check didn’t flag it, so I’m rolling with it.)

Intentional Yes #1: Yes to Socializing

I am one of the least social people that I know. Last year, I went to my day job. Then I taught up to eight fitness classes a week. And that’s it. Sometimes I went to a movie by myself. Sometimes I hung out with family. Other than that I was at home.

This year I intend to go to take some classes. Join a ministry. I might even volunteer somewhere.

Intentional Yes #2: Yes to Being Single. On Purpose.

Sometimes married people tell me their jealous of me. When I ask them why, they say that I’m so lucky because I don’t have a husband or kids, so all my money, time and space are mine. However, I’ve been living like a hermit. Totally embarrassed and ashamed to go places and do things because I’m all alone.

This year I intend to do fun things by myself. On purpose. Alone. No matter how awkward or uncomfortable I feel. I will hold my head high and own the fact that I am alone in a crowd.

Intentional Yes #3: Yes to My Natural Hair

I have alopecia. It’s one of the symptoms of my autoimmune disease, and this is the first time I’ve actually said it in public. It’s not as scary as I thought it would be since I know that maybe three people will actually see this.

There have always been issues with my hair, but I’ve just covered it up with braids, weaves, wigs, and ponytails. Nothing is wrong with any of those. But I just want to come out of hiding, so my natural hair will be out more often.

I’m sure I’ll still sport some braids or throw on a wig from time to time, but my natural hair will also be out more often.

Intentional Yes #3: Yes to Me

I didn’t start this blog for me. I did it to help a family member lose weight. I was going to chronicle her weight lost journey, but that didn’t happen. Then I revamped it to focus on getting fit at home, but I didn’t stick with it.

Now I’m focusing on me…not in a selfish way. I mean, rather than try to get likes and followers, I’m simply going to share my story as I focus on taking care of me.

How Does THIS Topic Relate to Fitness?!?!?

Right about now – actually it may have started several paragraphs ago – you might be thinking, “I thought this was a fitness blog.”

It is! But today’s topic isn’t about the traditional view to fitness. It doesn’t have anything to do with physical strength or muscular endurance.

The way I see true fitness is making sure that your body, you soul and your mind are sufficiently cared for. I haven’t been terribly kind to my body. This year, I intend to do better.

See you next time!

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March 2023 Flexibility Challenge

March 2023 Flexibility Challenge

March is almost here, and we’re on a roll! We kicked of 2023 with the Firm It Up Challenge. Now we’re in the final days of the 28 for 28 Challenge. I figured we should keep the challenges rolling with the March 2023 Flexibility Challenge.

Why Focus on Flexibility?

One of my first Weekly Wednesday Weigh-In posts was about 3 HUGE Benefits of Stretching. I wish I could say that I’ve been an effective and faithful “stretcher” since then, but I haven’t. I just don’t make the time.

Even so, I know that there are TONS of great benefits to stretching, so that’s why I’m challenging myself – and you – to incorporate more flexibility into life.

This is just another attempt at building good habits..

The Details

The March 2023 Flexibility Challenge is simple. The goal: stretch for at least 15 minutes every day. You can come up with your own stretch routine or do your track stretches from back in the day.

You could start with the lower body routine that I posted on my first YouTube Channel several years ago.

Or you could join me for a FREE Livestream every night from 8:30 pm to 9:00 pm Central Standard Time.

Why Does It Start So Late?

When I was a kid, I had to be in bed by 9:00 pm. I that that was SO early. When my bedtime was changed to 9:30 pm, I was grateful for the extra time, but I still thought that it was way too early. I had important things to do.

As an adult, I’m usually fast asleep by 9:30 pm, so I can understand the push-back on the time for our Stretch and Roll session.

Stretching is actually a really good way to winddown and prepare for a good night’s sleep. The rational behind having such a “late” start time is this: when we’re done stretching, it’ll be time to hop directly into bed.

Registration links will be posted daily on both Facebook and Instagram. This month, every Stretch and Roll session is free because I want as many people to join me in this challenge. Just be sure to use the student code that will be provided. The code is the same for the whole month.

Post Your Progress

If you accept the challenge, I’d love to see how it’s going! Please head over to Facebook or Instagram and post your progress using #getfitwithcharityflexibility

I can’t wait to see our flexibility levels increase.

#getfitwithcharityflexibility

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28 for 28 Challenge

28 for 28 Challenge

January is quickly coming to a close. If you’re anything like 75% of Americans, you made a resolution this year. It probably had something to do with leading a healthy lifestyle.

We’re 28 days into the new year. It’s possible that you haven’t been as successful as you hoped you would be. That’s why I’m here to tell you about the 28 for 28 Challenge.

Habits Rather Than Resolutions

Three years ago, I posted an article about why we should create habits rather than make resolutions. However, people have made resolutions for generations. It seems like what we’re supposed to do at the end of the year.

If you’re still going strong with your resolution(s), then the 28 for 28 Challenge isn’t for you. But maybe you’re still struggling to gain traction.

If you really want to make positive changes in your life; this challenge was created just for you. It’s all about building good habits.

How to Form a Habit

It’s been said that it takes 28 days to form a habit. That may seem like a long time, but in the overall scheme of things, it’s not. Twenty-eight days out of a lifetime is like a raindrop in the ocean. It’s a tiny increment that’s part of a much larger thing.

There are all sorts of habits that we’ve created without every thinking about them. Having a daily cup of coffee. Watching the nightly news. Checking our social media accounts during lunch. We automatically do tons of other things, too.

The 28 for 28 Challenge is a concrete way for us to be intentional about creating an exercise habit.

The 28 for 28 Challenge helps you create new habits!

The Challenge in a Nutshell

The 28 for 28 Challenge is simple. For each of the 28 days in the month of February do 28 minutes of movement. What you do is up do you.

Maybe your resolution was to walk more. Take a look at your schedule. Then plan a 28 minute walk after dinner or during your lunch for 28 days.

Suppose you wanted to become more flexible. Well, you could do 28 minutes of stretching before bed for 28 days.

I want to develop a habit of swimming. I plan to get in the pool and swim for 28 minutes ever day in February.

28 Minutes Seems Long

If you’re anything like me, you’re thinking, “28 minutes?!?! That’s almost half an hour. That’s too hard!”

My response is you’re right, but you’re wrong. Twenty-eight minutes is nearly half an hour, but it’s not too hard. If it were easy, it wouldn’t be a challenge.

If the idea of doing some form of physical activity for 28 consecutive minutes is impossible for you, you can break it up. Try two 14 minute sessions. Or three sessions of 9 minutes and 33 seconds. The goal is for you to complete 28 minutes each day…it doesn’t have to be all at once.

Post Your Progress

If you accept the challenge, I’d love to see how it’s going! Please head over to Facebook or Instagram and post your progress using #getfitwithcharity28for28.

I can’t wait to see those habit’s form.

#getfitwithcharitys28for28

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When Should You Workout: How to Figure It Out

A quick glance at the title might cause you to think, “Wait! We talked about this a couple of weeks ago.” But that’s not true. We talked out HOW you can find time for fitness. Today we’re tackling WHEN you should workout during the day.

Here are two quick ways to figure out when you should workout.

Check Your Schedule

Take some time to write down everything you do for three consecutive days. Although you don’t need a minute-by-minute account, it is crucial to t least jot down what you every hour on the hour. It’s typically best to choose at least one day of the weekend in this exercise.

Why am I telling you to recount 72 hours of your week? Most people are creatures of habit, doing the same thing day after day. Our weekends are similar, too. By jotting down precisely what your days look like, you will be able to find pockets of time that you didn’t realize existed.

You will be able to schedule your work out sessions during that time without disrupting anything else in your schedule!

Stay True to You

Some experts say that it’s best to exercise first thing in the morning because it jump-starts your metabolism. Others caution you against exercising in the evening because it may negatively impact your sleep. There are even those who advocate exercising in the middle of the workday to help boost productivity.

Regardless of what anyone says is the best time to get in a workout, you have to do what’s best for you.

If you’re not a morning person, don’t commit to a 5 am run. If you’re in bed by 8:30 every night, don’t plan to workout at 7:30 in the evening.

Putting it All Together

Though it seems alarmingly simple, looking closely at your existing schedule and staying true to yourself are the best ways to figure out when you should work out during the day. In some cases, you’ll exchange downtime for exercise. In other cases, you may replace watching TV with working out. In all cases, you’ll be on your way to a healthier lifestyle.

Don’t forget to hop on that scale today and see where you are. If you didn’t lose anything, but you maintained where you were last week…that’s a major win!

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Creating an Exercise Regimen

4 Tips for Creating an Exercise Regimen

One of the most challenging things to do when starting your fitness journey is figuring out your exercise regimen, as in what are you supposed to do. You may know what you need to do, but you don’t have much experience in creating an exercise regimen.

The first month of 2020 is over in a little over a week! If you’re reading this post, that means you made a commitment to get fit this year.

Here are four quick tips for creating a manageable and realistic exercise regimen.

Tip #1: Be True to Yourself

This is super important. There are a ton of fitness trends out there. If you do a little research on the best or most effective types of exercise, you’ll find support for nearly everything.

Some will sing the praises of Zumba Fitness. There will be strong advocates for hitting the weight room. Others will say that CrossFit is what’s best. Then there’s the group that’s in favor of pounding pavement, and running for weight loss.

It may sound hard to believe, but all of them are right…for themselves. However, what works for them might not work for you.

To create an exercise regimen that you’ll stick with, it is super important for you to be true to yourself and your interests. If you despise running, avoid joining a program geared to race preparation. Don’t sign up for a dance fitness class if you hate dancing…even if all of your friends are begging you to join then.

Find out what you like to do and create your exercise regimen based on that.

Tip #2: Be Specific

It’s also crucial to know exactly what you want your outcome to be. In the words of Steve Covey, “Begin with the end in mind.” In other words, you need to know your outcomes, or desired results, before you begin creating that regimen.

Creating an exercise regimen without knowing your outcomes is like planning a vacation with no destination.

Tip #3: Start Small

Doing something small every day will pave the way for creating an exercise regimen.

A common mistake people make when attempting to create an exercise regimen is either to work out nearly every day of the week or to really long and intense exercise sessions. Quite honestly, there’s nothing wrong with either of those pursuits. However, they should probably serve as the end goal rather than a starting point.

It’s better to start small. Aim for ten minutes of exercise twice a week that first week. It might not sound like much, but those small successes will feel like major victories.

Tip #4: Be Consistent

If you haven’t exercised in a while, you’re going to need to discipline yourself. You’ll have to work out when you simply don’t want to.

The keys to success here it to keep it at it until it becomes second nature.

Need Some Help?

Creating an exercise regimen is a lot like creating a healthy habit. By clicking “5 Steps fo Creating a Habit” when you complete the form below, you will be well on your way!

Don’t forget to hop on that scale today and see where you are. If you didn’t lose anything, but you maintained where you were last week…that’s a major win!

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Finding Time for Fitness

5 Tips for Finding Time for Fitness

Busy, busy, busy! Our days are jam-packed with meetings, appointments, and responsibilities. Finding time for fitness is virtually impossible.

We’re so concerned with everyone else that we don’t really look out for ourselves. In fact, we may have every intention of getting in a quick workout. But that intention does nothing but remain an intention.

There are those who have no problem setting aside a specific amount of time for exercise every day. Then there are those who sacrifice their work out to meet the needs of others.

If you’re having a little trouble finding time to workout, I hope you find these tips helpful.

Tip #1: Use Your Lunch Break

Regardless of where you work, you get some type of lunch break. If you’re a teacher or you work in an office, chances are you might have a tendency to work through your lunch. If you’re a stay at home mom or homeschooling parent, your lunch may be surrounded by little ones of a place of solitude. If you work from home, you might forget to take time for your lunch, but we’ll address that another day.

However, you can sneak 15 to 30 minutes of fitness into your day by splitting your lunch break in half. Take the first half to work out. Take a brisk walk around the building (or outside, if the weather permits). Find a quiet space to do some yoga or pilates. Do a couple of my six minutes workouts.

It doesn’t really matter what you do, just get moving for half of your lunch break, then eat a light, sensible lunch before heading back to work.

Tip #2: Have a Walking Meeting

We sit down A LOT when we’re at work.

Instead of sitting in the conference room or the classroom when it’s time for your team meeting, why not take it outside and have a moving meeting.

Research indicates that exercise stimulates your mind, so you may come up with solutions to a couple of problems while you’re moving. Plus getting as little as thirty minutes of daylight can help improve your sleep.

Tip #3: Skip the Elevator

Taking the stairs is one way to add a little more fitness into your day.

Waiting for the elevator – and the subsequent ride to your floor – wastes some really awesome calorie-burning time.

By simply taking the stairs instead of riding that elevator, there’s no telling how many extra calories you can burn each day. You can even incorporate some strength building by taking the stairs two or three at a time. Doing so is very similar to doing a set of lunges.

If you work in a high-rise office building, it might not be feasible for you to take the stairs the whole way. Consider taking the elevator a portion of the way and walking the rest of the way.

Tip #4: Skip the Email

It is so easy to shoot an email to a colleague while you’re sitting there working on a project.

However, walking from your workspace to their workspace does two things: 1) It allows you to get a little more exercise into your day. 2) It helps build a relationship by adding human interaction.

Tip #5: Take the Scenic Route

Another way to sneak some fitness into your day is to go out of your way to complete daily tasks.

Walk to the restroom that’s on a different floor or section of the building instead of the one that’s really close to your workspace. Park in the space that farthest away from the door. Take the long way back fo your desk after a break. Do everything you can to sneak a little more fitness into your day.

Don’t forget to hop on that scale today and see where you are. If you didn’t lose anything, but you maintained where you were last week…that’s a major win!

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Reasons to Get Fit at Home

4 Reasons to Get Fit at Home

We’re one week into the new year! If you drive past any gym or fitness facility, there’s one thought that probably crosses your mind…”There’s a TON of people in there!!!” A lot of people resolve to lose weight or to get fit when January rolls around. But losing weight and getting fit are among the top 10 resolutions that are broken.

Why? Mainly because people who haven’t been to the gym in a long time decide to go several times a week. Unfortunately, some don’t really know what they’re doing. Others become intimidated. In both cases, they stop going.

There’s nothing wrong with a gym membership. In fact, if you have the money, like working out in the company of others, enjoy the variety of fitness classes that are offered, and have the opportunity (and discipline) to go on a regular basis then a gym membership is perfect for you.

However, if you’re pretty much starting at the beginning, here are four reasons you may want to get fit at home.

Convenience

Getting fit at home gives you the opportunity to exercise when you want.

Most fitness facilities aren’t open 24 hours. Even when there’s a gym that is open for 24 hours, you typically can’t access all areas and programs whenever you want.

When you get fit at home, you can work out at a time that works best for you.

Comfort

Sometimes working out in public is a little unnerving. You may get the sense that people are watching you and judging you.

Truthfully, they’re probably not paying attention to you. People go to the gym to work out, but that still doesn’t stop you from feeling as though the eyes of others are upon you.

Getting fit at home eliminates those feelings of discomfort because you can more than likely arrange things so that you are working out alone – without an audience.

You can get fit at home!

Privacy

Fitness centers are definitely not private.

You could bump into virtually anyone at the gym. Your kid’s teacher. That weird person you dated once. The neighbor you’d rather avoid.

Getting fit at home preserves your privacy because no one knows that you’re exercising except for you.

Affordability

Gym memberships cost money. There are some places that have a sliding scale, so you can pay what you can afford. But you still have to pay. Some people can budget for that. Others don’t have money to spare.

Getting fit a home helps you save money while working on that new healthy habit.

Don’t forget to hop on that scale today and see where you are. If you didn’t lose anything, but you maintained where you were last week…that’s a major win!

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Create Habits Not Resolutions.

3 Reasons to Create Habits Not Resolutions

It’s the start of a brand new year, and there are tons of posters and ads with the slogan:

New year! New You!

There’s nothing wrong with that. In fact, it makes perfect sense to want to start fresh when the year resets…especially if the previous year wasn’t all that great.

However, a common mistake that many of us unwittingly make is making resolutions instead of creating new habits.

To get the most out of 2020, I’m going to share three reasons we should focus on creating habits instead of making resolutions.

Reason #1: Resolutions are Simply Decisions

Most resolutions don’t take a great deal of careful consideration. They’re just decisions.

We simply look at our current situation and decide that things need to change. If we gained weight, we make resolutions to eat better or to lose weight. If we loathe our jobs, we make resolutions to take some course or do something to make sure we’re not stuck in that place for long.

The challenge with resolutions is the fact that a decision doesn’t imply a commitment or include a plan. In fact, we can easily change our minds and rescind the resolution.

Reason #2: Creating a Habit is Like Setting a Goal

It takes time and intentionality to create a habit.

Of course, some habits are formed by people avoiding something on a daily basis, but even that process takes place to over time. It’s not like someone wakes up, decides to stop smoking and kick that habit in one day.

I’m sure there are some who have quit cold turkey or go from zero to 60 when it comes to creating new habits, but for most people, it’s a process that’s not too different than the SMART goal-setting process.

Ensuring that the new habit that you are creating is smart, measurable, achievable, relevant, and time-bound will lead you to be far more successful than if you simply made a resolution.

Reason #3: Habits are Trackable and Measurable

Resolutions are all or nothing. Either you do the thing you resolved to do, or you don’t. There’s no middle ground. There’s little room for improvement. There are no steps to success; it’s either done or it’s not.

Creating a habit isn’t like that, especially if you use the SMART goal-setting process. As you’re creating a new habit you can set yourself up for success by building short term goals or checkpoints within your long-range goal.

That way you’ll have a lot of small successes that will serve as encouragement and inspiration as you continue toward making that habit part of your new daily routine.

Next Steps

If you’re ready to transform your resolutions into habits, you can sign up for my free email course! In a few days, you’ll be well on your way to creating a life-changing healthy habit. Just complete the form below and click the box in front of “5 Steps to Creating a Healthy Habit!”

It’s the first Wednesday of the year! Hop on the scale and determine your starting point. This is the perfect way to track your new habit!

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