Congrats team for making it to our last day!!
It has been a pleasure working with everyone over these past few weeks. Thank you for participating, reading, sharing and trying.
Remember that we began our challenge with " I CAN" statements that guided us through our daily routine and activities . Whether you stuck with it the whole way or waxed and waned with your intentions, the cumulative effort matters. Little changes each day.
As you continue on after this challenge, recall those good "CAN" questions we talked about a week ago. Start with how or what....include an I....and an action. By reframing our mindset, we can make our goals so much more doable and attainable.
Let's finish out the day/weekend strong and focused.
I will continue to post workouts, motivation and wellness suggestions on my Maria Finnegan Fitness Facebook page and Instagram so please continue to follow, participate and stay in touch!!
Fantastic YOU Friday!
We have one day left in this challenge and I am so proud of all of you for your efforts, contributions, intentions and positive energy. Thank you for being a part of this team.
Today we celebrate you. We have two tasks.....
30 minutes of something indulgent.....
5 positive words that describe YOU!
I hope these are two very doable tasks for your Friday. I am especially interested in your five words about you. From personal and professional experience, I have observed how difficult it can be at times to talk positively about ourselves. Please try this today. Just five words. Write them here or somewhere you can see them.
Thank you all for allowing me to share my thoughts and ideas about wellness over the past few weeks. We have one more day together . Let's stay present and aware of our I CAN statements.
You got this. You Can do this.
In an effort to show that exercise CAN be fun, I'm sharing one of my favorite workouts that I occasionally offer my classes -- "CHOOSE YOUR OWN ADVENTURE WORKOUT!"
Like those fun books we read when we were kids, this workout offers you the choice to create your own unique workout.
The workout posted here requires free weights. Feel free to use this workout as a guide and substitute in your own exercises.
Grab a friend, give yourself 30 minutes and see how many adventures you can go on!!
Have a fabulous day.
Holy moly. The day has totally gotten away from me. Haven't had a moment to post today. I apologize for the late afternoon post.
Today is strength day and 5 fruits and veggies. Here is my proposal......please get in some type of exercise today....strength, cardio, yoga, swimming, biking, etc.....and I will share a video tomorrow that you can use for tomorrow's workout. Deal? Deal. :-)
We are in this together until Friday friends. Whether you are rocking it all week long or taking it day by day or hour by hour, I thank you for your efforts and your participation.
Keep your intentions in mind today as you continue into your afternoon and evening. Do what you can to make little changes happen. I am happily on my 3rd bottle of water, but haven't had many fruits and veggies. I will keep that in mind as I choose a snack later and then prepare dinner to include fruits and vegetables.
Remember your good questions and your I CAN statements.
You totally CAN do this and you have the support of this entire team right here with you!
How about that basketball game?
Actually the game was pretty awful but we sure did like the outcome! Happy that my mantra "Cmon Heels, Cmon boys!" was so effective!!! :-)
I hope you are having a great day.
Sharing a total body workout here for you to add in to your day if you haven't exercised yet. Exercises are basic and effective. Add intensity to any of these by adding speed or impact....or try going really slow and see what happens. Challenging!
Also...today is "clean meals." Do your best with this friends. Remember it's a process and if you can take small steps towards a cleaner diet, that's better than no steps. Drink your water. Eat a piece of fruit. Try for one less processed food. Small healthy changes will lead to bigger changes and healthier habits.
Day 22....or your 22nd "Day One"...
Happy Monday Mash up.
Simple tasks today:
"I can get 30 minutes of movement."
"I can find 10 minutes in my day for meditation."
"I can keep working towards my 10 glasses of water."
You got this.
Good morning team.
Well I totally blew off one of my goals from yesterday. -- "Distraction-free meals" -- because of the basketball games. Full disclosure...we watched the end of the Gonzaga game during dinner so we could see who Carolina would be playing Monday night! I also probably got way more meditation than 10 minutes, as I repeated the mantra over and over again.... "Cmon Heels!"
Soooo....how are YOU doing?
Today is a rest/reset day. This is our final week of Spring Training 2017. Let's make this the best week so far.
Carve out some time to plan your week. Schedule your workouts, your quiet time, create a feasible menu. Reflect on the intentions you set 3 weeks ago. What CAN you do now/today/this week to continue to work on them? It's a process. Each day we put the work in and we try and we tweak and we continue to move forward. While we all have separate and unique goals, we share a common thread of seeking growth, change and a shift...whether it's physical, mental, emotional or a combination of all three.
These three guidelines reminded me of our "I CAN" statements.
Here are some examples...
Instead of asking ourselves "Who's going to help me exercise?"
We can ask "How can I get some movement in my day today?"
Instead of "When will I start eating healthier?"
We can ask "What healthy foods can I add to my grocery list this week?"
Instead of "Why don't I get more sleep?"
We can ask "What time do I need to go to bed tonight to get enough rest for my body?"
With a simple reframing of the question, thought, or intention, we can empower ourselves to take action and ownership of our goals. We can create our own personal accountability just by asking a better question.
See if you can try this today friends. Draw strength, inspiration, motivation from this group...and then ask yourself "What CAN I do?" "How CAN I do it?"
Have an awesome Sunday.
Congrats on making it to day 20, team. Saturday ( or Sunday if that's better for you) is our chance to incorporate a number of our healthy habits and weekly tasks into one day. Taking those small changes and intentions and fusing them into our schedule. I'm hoping at this point that they'll feel less like a "task" and more like a routine activity.
We are trying for :
30 minutes of movement
10 min of meditation
4 fruits and veggies
9 glasses of water, and
Distraction free meals
See what you can do. The water, fruits and veggies can all be combined into those distraction free meals. 30 minutes of exercise is just a small fraction of your overall day and there are plenty of ways to "sneak" a workout into your weekend schedule ......Go for a hike, ride bikes with the kids, create a circuit at the playground, walk a few laps at the mall, engage your core, squat low and move intentionally while you do yard work, do push-ups, tricep dips, lunges and jumping jacks during the commercials of the basketball games tonight. ( Go Heels!) 😊
Get creative. You can totally do it.
Stay in touch friends.
Be well and believe in your goals and intentions.
Have a spectacular day..
Fantastic YOU Friday.
Good morning team. Today is all about you.
Your first task is 30 minutes of something FUN! Think about it. What's fun? Can you make it happen today? The whole day lies ahead. Might seem silly to "schedule" fun, but just like exercise, sometimes we've got to make a dedicated effort to take time for ourselves. If you can't carve out a whole 30 minutes, then let's work in three 10 minute blocks of something that makes you laugh, smile, feel good....something fun.
Today's second task is to reflect on 5 things you are proud of that you CAN do. Write them down here or somewhere that you can see them. While we work on long term goals and intentions, it's so important to recognize our day to day accomplishments and personal strengths/abilities. What CAN YOU do now? Think, share, be proud! Let's celebrate all the awesomeness of this group. We can all do something!!!
Can't wait to hear from you.
Have a fabulous day.
Thank you to everyone for your participation in this challenge, and also your understanding over the past 72 hours while we were away with limited internet access. I'm grateful to everyone who posted and/or tried out my workouts or your own.
How are you doing? How is the week going?
We are back from our spring break camping and snorkeling trip and I'm feeling renewed and energized.
I use the words "checking out" and "tuning in" quite a bit on the yoga mat, and I had the chance to really experience these concepts off the mat over these past few days. While we were in the woods, on the river or under the water, there were so many opportunities to tune into the present without distraction. It was a very good practice for me and my family to "survive" without a phone or internet for hours at a time. It was like mother nature knew we needed some time to disconnect and then reconnect to the beauty and wonder of life around us.....our family, our friends, creatures under the sea, sounds of night, cool evening air and warm sunny days.
This trip helped with one of my CAN statements.... I CAN be present, live in the moment, and disconnect from distractions.
Here we are now on Day 18 and we have Pick Two Thursday! Posting today's calendar so you can remember what your tasks are for this day. Your choice of exercise, clean eating and meditation. Set aside the time friends and make this part of your day.
Wishing you a fantastic Thursday. Stay in touch. Feed off the energy and support of this group. Take ownership of your intentions and goals. Celebrate what you CAN do.
Welcome and thank you for visiting this site. I'm happy and grateful to have a place where I can write about fitness and wellness. In addition to blogging about exercise and sharing workouts, I also use this space to tell 200-word stories about the inspiring and amazing people I encounter in this career. I look forward to sharing as many of these journeys as possible, and would love to hear from you if you would like me to tell your story. You can contact me anytime. Thank you so much for your interest and your effort. Think fit...be fit...stay fit! You are stronger than you think. #STYT