Tag: new years resolution

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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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Can I Eat After 8:00 pm?

Is it okay to eat after 8:00 pm?

I was always that if you eat after 8:00 pm, you’ll gain weight. Your body simply won’t have time to burn off the calories before you go to sleep.

As a result, I went to bed without eating quite often. However, I’d wake up between 11 pm and 2 pm, ravenously hungry. Then head to the kitchen to get something to eat, not caring where the calories went. I should note that eating after 8:00 pm didn’t cause me to gain weight.

Who Placed Deadlines on Daily Meals?

I’m not sure who came up with the magical time of 8:00 pm for evening meals to cease. I’m guessing it was a dietician or doctor who conducted a study. I would bet that the findings were for a specific group of people. It probably also had something to do with when people went to bed.

Someone probably took those results and applied them to the general population. Because the statement was backed by science, people assumed it had to be true for all people. But I would counter that.

As I’ve mentioned before, every exercise isn’t for everybody. In like manner, every bit of nutrition advice isn’t for every one either.

Why Am I So Hungry At Night?

Before we go any further, let’s discuss a few reasons that you may be hungry when you’re winding down for the day. There are two many reasons.

You’re actually thirsty.

I think I’ve mentioned this before, but the body doesn’t have a clear signal to let you know that you’re thirsty. Sometimes your stomach growls when you’re in need of liquids, but you think you’re hungry.

If it’s later in the evening and you feel hungry, drink 12 to 16 ounces of water and then wait 20 minutes. If the hunger returns, follow the guidelines listed later in this post. If if doesn’t, head to bed. You were just thirsty.

You’re under your calorie count for the day.

If you count your calories, then you know precisely how much you can eat at any point in the day. However, if you’re not a calorie counter, you may be surprised that you’re hungry at an odd time.

If you’re significantly under your calorie consumption for the day, your body will let you know. But you shouldn’t just eat anything.

Balance is the Key

I think everyone knows that they key to a healthy lifestyle is balance. Whether we’re discussing your work/life balance, a balanced diet or making time for both friends and family. Too much of one thing – good or bad – simply isn’t healthy.

If you’re wondering, “Can I eat after 8:00 pm?” The answer is, “Yes.”

If your next question is, “Won’t that make me gain weight?” The answer is, “It depends?”

What you choose to eat after 8:00 pm is just as important as what you chose to eat at 1:30 pm.

When choosing something to eat later at night, consider the foods that you’ve eaten through out the day. You may also opt for something healthy, like fruits or nuts.

Choosing What to Eat After 8:00 pm

If you’ve determined that you need to eat something after 8:00 pm, choose wisely.

If you have left over chicken fried rice or lobster ravioli, those might be a little too heavy if you’re going straight to bed. However, if that’s what you have a taste for, perhaps you could take a couple of bites and drink 8 ounces of water.

The best options for eating later at night are fresh fruits and vegetables along with some thing light.

Gaining weight if you eat after 8:00 pm doesn’t have to happen. If you make healthy eating choices for those late night cravings, you’ll be just fine!

Hopping on the Scale! Don’t forget to hop on the scale and see where you are this week. Remember: if you were able to maintain and not gain, that’s success!

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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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Change One Thing At a Time

Seriously?!? Just Change One Thing at a Time?

I sense the quizzical looks and imagining that you’re trying to figure out what that means. You have way too many things to accomplish to be trying to change one thing at a time. You’re a masterful multi-tasker like me, right?

Just hang tight! I promise that you will see how important it is to change one thing at a time very soon.

Road-Trip Reading

I read a ton…like a lot. Admittedly, my day job as a librarian at an elementary school is one of the reasons I’m such an avid reader. However, I fell in love with the written word LONG before I became a library media specialist.

Because I always have an incredibly long list of books to read, there are times when I opt for an audiobook rather than books with pages.

Just so we’re clear: listening to an audiobook still counts as reading a physical book. I haven’t quite figure out how it’s possible, but whenever I finish a book – whether digital or physical – I have the same smack your lips, {{deep-sigh}}, -that was SO good feeling.

In December of 2022, I finished my road-trip book. I’m not sure why I only read (or listened to) it when I drove out of town, but I did. The book was Girl, Stop Apologizing, by Rachel Hollis.

Embracing and Achieving Your Goals

I’d been reading that book for over a year, but I’d honestly forgotten about it. It’s not that I didn’t take and road trips during that time. It simply slipped my mind. Until this Christmas. i didn’t realize it at the time, but that book was the perfect way for me to end the year.

For a ton of people, including me, the month of December is rather reflective. We celebrate about our successes. We consider missed opportunities. We contemplate our next big steps. We beat ourselves up about our failures. And we start planning our next moves. We make goals or resolutions for the new year and promise ourselves that things will be much better.

That’s what I did the whole time I read/listened to that book. I was actually a bit overwhelmed by everything I wanted to do…until Rachel said three words, “Change one thing.” In short, you can’t do everything at once, so change one thing now. Let that be your focus. When you’ve mastered that thing or you’re ready for more, just add the next thing.

Change One Thing

Those three words breathed life into me, and they made me think about you.

Nearly every day, I talk to someone who isn’t happy with their life the way it is. I’m not saying that everyone is down in the dumps, but I don’t know very many people are 100% okay with thing they way that they are right.

We’re already half way through the first month of the new year, and I would bet all the money in my bank account right now that someone reading this has spoken to someone who vowed to do at least one of the following in 2023:

  • Lose weight
  • Exercise more
  • Eat healthier
  • Improve relationships
  • Get more rest
  • Read more
  • Binge less shows
  • Drink more water

Can You Relate?

Did you see yourself on that list? If so, you’re not alone.

I know what it’s like to have so many goals and plans that you have no clue how to pull off.

That’s why I’m here. And I’ll tell you what Rachel told me, “Change one thing.”

What’s Your Thing?

So what are you going to change this month? It doesn’t have to be huge, but it should help you move closer to meeting your goal or resolution.

Did you resolve to get more rest? Then get to bed five minutes earlier each night for the next month.

Do you want to drink more water? Place a glass or bottle of water close to your alarm, so you drink 16 ounces as soon as you wake up in the morning.

 Are you trying to fit more exercise into your day? You could split your lunch break in half: eat for the first half and walk either indoor or outdoors for the second half.

I can’t prove it, but I think that if you change one thing at a time, it will give you the push you need to have the best year possible.

Hopping on the Scale! Don’t forget to hop on the scale and see where you are this week. Remember: if you were able to maintain and not gain, that’s success!

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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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