My Top 3 Time-Management Tips that will help you finally "find the time"

Have you ever been guilty of putting your health on the back burner?  Have you ever thought "I just don't have the time" when it comes to taking care of yourself?  

After I had my son, I put my health on the back burner for almost a year.  My lack of self-care caused anxiety, insomnia and a raging case of low self esteem.  It brought me to a low point physically and mentally, and my whole family had to deal with the consequences.  Almost 4 years ago, I decided to make a change.  Since I started this self-care journey back in March of 2014, I've been lucky enough to help many others in transforming their health and lifestyle.  Today, I want to share with you my top 3 time-management tips that can help you finally "find the time".  

1.  Do a Time Audit
The is the first step because it's the most important.  The reason why I say "find the time" in so-called quotation marks is because you'll never actually find more time.  You need to make the time!  And you can't successfully make time for new activities until you've got a clear picture of how you are spending your time.  This is where the time audit come in.  For 3-5 days, live life as your normally would and track how your spending your time each day.  This means from the moment you wake up to the moment you fall asleep, you should be tracking EVERYTHING that you do (showering, eating, cleaning, working, watching tv, social media, email, driving, etc.)  I know, it sounds like a real pain to do this but I promise you it's worth it.  Once you are able to look over what you're doing each day, you'll likely see that there are some pockets of free time and/or things your wasting time on. Here is the link to the time audit spreadsheet I made when I did my time audit.  You can use this for your own time audit, or any other tracking method that works for you.  

2.  Prioritize
Once you evaluate your time audit, you should have a clear picture of the MUST DO activities and the time suckers/wasters.  You need to add your own self-care into the MUST DO category and in order to add in something new, you need to make room by cutting back (or cutting out) some of these unnecessary activities.  Think outside the box for ways that you can save time by combining activities, reducing frequency and setting time limits.  If I was able to make the time to do this (working full time, commuting 3-4 hours PER DAY, and caring for my family) ANYONE can do this!   

3.  Schedule
You've done all the hard work now, so this one should be easy!  Schedule your self-care time every day.  You cannot leave it to chance, otherwise it will not happen!  Just like you schedule work, appointments, and chores - you have to schedule your ME time.  Consider your self-care an important appointment that cannot be missed.  Even if you can only schedule 15 minutes a day, it's enough to make an impact.  Once you start building up some consistency with getting your ME time in, you'll likely be motivated to re-work your schedule so you can increase the time.  

Bottom line:  Having no time can feel like a legitimate excuse.  But remember, we have no guarantees on this beautiful life that we've been given.  Take advantage of the opportunity to improve your health and quality of life now - while you have the chance.

February Fitness Specials that you'll LOVE

Are you looking to make improvements to your fitness and/or nutrition?  Are you looking for a convenient and simple to follow system that will help you get great results, but won't break the bank?  If so, you're going to LOVE these exciting promotions that are being offered in February!  

Join NOW and SAVE!
Beachbody is running a special $10 discount off all Challenge packs purchased in February. If you're looking to make some improvements to your health, fitness, and nutrition, there is no better time than now to get started!  

Back in 2014, when I decided that I HAD to start prioritizing my health, I decided to give Beachbody a try.  it was clear to me that the Challenge Pack was the best value because it bundled all of the tools that I needed to improve my fitness AND nutrition - at a discounted price.  It worked wonders for me.  I saw incredible results in just a few weeks:  I lost 10 lbs, had more energy, stopped taking meds for my insomnia and anxiety, and finally felt like the ME that I was before I had my son.  It was one of the best investments I ever made!  

I've been supporting others for years as a Beachbody Coach, and I can assure you that the people who get the best results (and keep them) are the ones who start with a Challenge Pack and join a challenge/accountability group.  

Watch this short video to see just what's included in a Challenge Pack and what makes it so effective.  

In addition to the Challenge Pack discount, I'm also running a contest for a$50 Amazon gift card!  

In order to be eligible for the prize, you must have me assigned as your coach and: 

A) Purchase a challenge pack, or be a current BOD member WITH an active order of Shakeology in February.

B) Join my next accountability group. The group runs from February 12 - March 11.

C) Log at least 5 workouts and 5 Shakeology each week, throughout all 4 weeks of the group.

You know what they say about summer bodies being made in the winter? Well, there are only 16 weeks left until Memorial Day, so it's time to get to work!! Nothing can beat the feeling of good health and body-confidence. That is the BIGGEST reward you'll get... but the discount and contest will make it a little more enticing! 

Questions?  Email me at

Healthy Super Bowl Recipes and Tips

Are you planning to partake in some Super Bowl festivities this Sunday?  I sure am (I wouldn't miss out on watching the Pats in the Super Bowl followed by This is Us!) but I want to make sure I stay on track with my health goals so I don't totally blow it and wake up feeling like crap Monday morning.  

So, here's my GAME PLAN (pun intended) for Sunday.  If you're also trying to be healthy(ish), I think you'll find these tips helpful!  

1.  Prep with intermittent fasting and lots of H20
Sometimes on Sundays, I like to eat "normally" along with my family.  Since I will likely be eating later than usual this Sunday, and I want my body in fat-burning mode as long as possible, I'm planning to continue my intermittent fasting for Sunday.  My goal is to keep my eating window under 8 hours so I will choose a time where I will STOP eating, which then tells me I'll open my eating window.  I am planning to stop eating by 8pm so that means I'll open my eating window at noon or later.  Throughout the day I will ensure that I am keeping hydrated so that I hit my daily water goal of 90oz BEFORE the game starts.  Dehydration often feels like hunger to the body, so I don't want any false signals telling me to eat more than I should.  

2.  Prioritize and plan healthy snacks
If you're at home, this one will be a lot easier since you have control of the menu.  But regardless of where you're going to be watching the big game, you have to drill it into your head that you have to limit the unhealthy stuff.  There are tons of recipes out there on Pinterest, Facebook and Google for healthy game-day snacks.  Plan to make at least 1-2 healthy options so you know you'll have some healthy food to choose from. If there are delicious treats and/or decadent desserts that you just can't live without having, you don't have to feel totally deprived.  Choose 1-2 indulgences and limit your portions... and leave it at that!

If you need some ideas to start with, here are two of my favorite CHEAT CLEAN recipes: 

3.  Make a plate
This one is REALLY helpful for me:  no mindless munching!  It's amazing how much more food I will eat when I'm mindlessly grabbing snacks and finger foods.  When I actually make myself a plate I have a clear understanding of how much I'm eating so I don't overdo it.  Plus, I actually feel it's much more satisfying and enjoyable when I'm eating my food from a plate than I do when I'm mindlessly grabbing food while walking/talking.  

I hope you found these tips helpful!  Just remember, you have goals that are more important than a football game.  You can enjoy the action, the great company, and yes, even the game day snacks — without overdoing it!  

6 Tools I'm Using to Crush Goals in 2018

I've set my health goals for 2018 and I have high hopes for what's to come in the year ahead.  My health goals this year are a bit "softer" than years past since I'm not focusing on obtaining a measurable achievement (i.e. lose ___ lbs, get to ___% body fat, complete ____ program, etc.).  This year I'm focusing on improving my physical and mental wellbeing.  Some examples of my health goals for 2018 are: decrease stress, do more yoga, be more mindful/present,  eat more plant based meals and further experiment with intermittent fasting.

I'm feeling excited about tackling these goals HEAD ON.  But I won't be doing it alone!  I am going to be using the following tools to help me achieve my goals and become HEALTHIER and HAPPIER:

1.  Commit30 Planner
This is my second year using the Commit30 planner.  I just LOVE it because it combines everything I need: a simple day planner with separate life and work to-do sections,  annual goal/vision mapping for all aspects of life,  monthly goals along with 30 day "challenges".  I'm one of those people that has always set WAY to many goals for myself (I'm an optimist!) and it was very discouraging to see how "little" I was accomplishing.  The Commit30 planner only allows one goal per month, which you break down into action steps and one action that you commit to doing for 30 days.  It may not seem like much, but those commitments add up to big results over time! 

Visit the Commit30 website for more info.

2.  Beachbody on Demand
I've been using Beachbody workouts for about 4 years straight.  I just love the trainers, the quality and variety of the programs, and the convenience!  Beachbody on Demand (BOD) has been the best thing ever because it gives me access to EVERY program ever created by Beachbody, along with loads of new exclusive workouts.  Since my only option is to workout at home, it's extremely important for me to have access to both quality and a variety of programs.  BOD offers both of these things so I'm always able to challenge myself with new styles of exercise and I NEVER get bored!
The workouts are streaming (think Netflix, but for your fitness) so I'm able to workout anywhere, anytime, and from any device. Traveling?  No problem!  I can still do my workouts by streaming them from my mobile device or laptop.  Son takes over the TV room with his toys?  Not stopping me!  I just grab my laptop and move to another room!  BOD really makes it possible to say NO EXCUSES when it comes to fitness.

Interested in trying BOD or getting more info?  Click here to learn more and to activate your free 14-day BOD trial.

3.  Fitbit
I admit it.  I'm a Fitbit addict!  I love my Fitbit because it really helps me to get moving more during the day, which is important since I'm behind a desk for 8 hours a day.  I never realized how little activity I was getting until I started wearing a Fitbit.  It's so bad for your body and your health to be stationary for so long!  I have my Fitbit set to remind me to move every hour, so my activity has definitely increased and it forces me to take a "mental break" from work when I get up to move - which is also very refreshing!

I am constantly in challenges with my friends through the Fitbit app, which is a fun and competitive way to further motivate yourself to get more active.  Also I love using my Fitbit to track my quality of sleep (I have the Fitbit Charge with heart rate monitor).  Getting enough sleep is an important priority for me since sleep is such an important factory for physical and mental health.  Now that I can track my sleep with the app I can easily see if I'm not hitting my sleep goal so I can take steps to catch more zzz's.

Click here to visit the Fitbit website.  If you have a Fitbit add me as a buddy!  My account is listed under the email

5.  Shakeology
I started drinking Shakeology in March 2014 and have been hooked ever since because I immediately noticed it made me feel great, improved my digestion, curbed my cravings and overall helped to expedite my results.  For years, I always had my shake for breakfast because it was healthy, convenient and kept me full through the morning.  However this fall I've really fallen in love with intermittent fasting so I actually don't eat "breakfast" anymore.  Usually my first meal is between 11-1pm so I often start my eating with my lunch meal.  My hunger has greatly reduced with intermittent fasting so I could actually go without having my shake... if I were using it to manage my hunger and/or lose weight.  It DOES help with that, but since I'm beyond those challenges, my main goal for having my daily shake is for the health benefits.  I consider Shakeology as my daily vitamin.  I make sure I have it DAILY because it delivers massive amounts of nutrients, antioxidants, prebiotics, and digestive enzymes - all in one easy to make and delicious shake.  And best of all, these awesome nutrients and minerals are coming from the whole food ingredients.  So there's no added (and synthetic) nutrients and minerals added in any of the Shakeology formulas!  To understand why this is so important, listen to why this doctor loves that Shakeology is derived from whole foods: click here for video.

To learn more and/or purchase Shakeology (included a 7 day sampler package) click here to visit my Shakeology site.

6. 10% Happier App
I have been using the 10% Happier app to help me further develop my mindfulness skills.  I love this app for it's simple approach to meditation.  The tag line for the app is "meditation for fidgety skeptics", and that is truly what it is!!   I tried meditation on and off for years and I always hated it.  I felt like my skin was crawling just trying to sit still and insisted my mind was "too busy" to be good at meditate.  The awesome meditations in 10% Happier help taught me that meditation is not about clearing your head, it's about becoming more mindful and present... which results in having more control over thoughts, behaviors and emotions.  Since I started consistently using this app over a year ago I've become very comfortable with meditation.  Even though I'm hardly ever able to "clear my mind", I've noticed benefits from my practice such as becoming more mindful and present, controlling bad habits such as emotional eating, and having better control over my thoughts and emotions.

You can get a free 7 day beginners meditation course in the 10% Happier app.  Search your app store to download 10% Happier and learn more.

I'm confident that these tools are going to help me achieve my health goals for 2018 and beyond.  What are you using to help you achieve your goals this year?  Share in the comments below!  

A Year in Review - Top 5 Year-End Reflection Questions to Ask Yourself

Reflecting on your year is a powerful way to end the year because it can help you to recognize/remember all the awesomeness that happened and plan your goals for the upcoming year.  

The New Year is quickly approaching so I wanted to share my TOP 5 year-end reflection questions.  I like these questions because they've got a positive focus.  We can be SO HARD on ourselves, which can often be very de-motivating, so I like to use questions that force me to think positively about how the year went.  

Here are my top 5 year-end reflection questions:  
  1. What were my favorite moments/highlights of the year?
  2. What were my biggest challenges/obstacles of the year?
  3. What accomplishments am I most proud of?  
  4. What NEW things did I try this year? Were these things outside my comfort zone?  
  5. What could I have done better?  

These questions can be applied in a general way, or you could specify separate answers to the questions for specific areas in life (i.e. wellness, professional, personal).  I encourage you to answers the questions thoughtfully and reflect on how your answers make you feel. 

Once you've finished your year-end reflection it's time to set your new goals for the upcoming year!  What do you want to accomplish in 20187?  I encourage you to set goals for all areas that are important to you and break them down into an action plan of measurable tasks/accomplishments that will help you achieve your goals.  Once you've got all this planned out, I suggest that you schedule a time to review your goals at the end of each month throughout the year. Monthly check-ins are very helpful to track your progress and make changes to your goals, which will keep you mindful of what you what to accomplish (and act on it!). 

NamaSTAY Fit for the Holidays

I've always loved intense workouts (fast pace, heavy weights, loud music... you get the picture).  But after my month-long illness this fall I needed to gradually work my way back into a good exercise routine and I started following along to various yoga and PiYo workouts in Beachbody on Demand.  My body feels great from all the restorative exercise and I find I'm enjoying these workouts more and more.  

I've decided I'm going to end the year with a little self-challenge by completing the 3 Week Yoga Retreat program, which means I'll do 3 straight weeks of yoga from December 11 - December 30.  I'm naming the challenge "Namastay Fit for the Holidays" - get it?  

Anyway, I will be completely transparent with you by admitting this is totally putting me outside of my comfort zone.  I'm not sure I'll survive with doing 3 weeks of yoga!  Will I get bored?  Will I like the program?  Will it be too hard?  too easy?  I HAVE NO IDEA!  But I'm willing to give it a shot because it's a do-able (the workouts are 30 minutes or less and they're appropriate for beginners) for me to keep up with and I believe the physical and mental benefits of yoga will be much needed over the next few hectic weeks.  

Would you like to join along with me and get your "flow on" over the next few weeks?  If you already have Beachbody on Demand there's nothing you need to do.  The 3 Week Yoga Retreat is included in your membership!  If you don't have Beachbody on Demand you can activate a free 14-day trial.  

Send me an email if you'd like to join along with me or want more info.  
© Fab Fit FunJen

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