Mojo Motivation

Readiness For Change Questionnaire by PJ Monson

Before deciding on any new changes in your life, it is important for you to assess how ready you are to try and conquer these new goals. If you begin for the wrong reasons or when you are truly not ready, and don't realize this, then you will end up believing you did not succeed because you were not capable and not because you simply just weren't ready. This mistake in reasoning will only make it harder for you to later try again. Take my Readiness for Change Questionnaire to get a good idea of where you might stand on the path to change. (You will need a pen and paper) Have fun! =) 

1. When you look in the mirror, do you have thoughts of shame or frustration?

a. Yes (+3)

b. I'm not sure (0)

c. No (-3)

2. When you feel run down and tired, what do you think is the source of these feelings?

a. Getting older (-1)

b. My lifestyle choices (+3)

c. Something else altogether (-3)

3. Are you taking any medications for heart disease, high blood pressure, or type II diabetes that you didn't have to take when you were younger?

a. Yes, I'm on two or more of these medications (+3)

b. Yes, I'm on only one of these medications (+1)

c. No, I'm not on any of these medications (-3)

4. If your fitness has deteriorated over the years, how do you explain the fact that you're in worse shape than when you were younger but haven't changed your habits at all?

a. I think it's my family history (-1)

b. I think it's that I'm less active (+3)

c. I think it's a natural consequence of aging (-1)

d. I don't know why it's happening (0)

5. If you don't have anyone to partner with in your journey for change, are you willing to seek out a friend, family member, or professional to help you with accountability?

a. Yes (+5)

b. No (-5)

6. Are you willing to start today?

a. Yes (+3)

b. No (-3)

7. If someone told you that you need to throw away the foods in your cupboards today and go shopping for different foods that are more appropriate to your goal, would you do it?

a. Yes (+5)

b. No (-5)

8. If an expert presents some information on diet and exercise that contradicts what your currently believe, what approach will you take?

a. Keep an open mind and give it a try (+3)

b. Ask a friend (0)

c. Ignore the advice (-3)

9. Are you willing to have a meeting with your friends and loved ones and share your behavior goals and desired outcomes with them?

a. Yes, right away (+5)

b. Yes, but not just yet (-3)

c. No (-5)

10. If your work environment presents significant barriers to your new life goals, would you consider speaking to your employer about changing some of these conditions or consider the idea of finding a job that will help more than hinder you?

a. Yes (+5)

b. No (-5)

11. Are you ready to spend less time with people who offer little or no social support for you goals while spending more time with those who do offer support?

a. Yes (+5)

b. No (-5)

12. Can you accept responsibility for the way your life is today and understand that, while your old habits and decisions DO NOT make you a bad person, the still need to be changed?

a. Yes (+5)

b. No (-5)

13. If a friend or loved one suggests that you don't have what it takes to reach your goals because you've failed before or for some other reason, what will be your response?

a. I can do it (+2)

b. I know I've got to make some changes but I'll take it one day at a time (+5)

c. Maybe I can't do it (-5)

14. Are you willing to wake up in the morning a bit earlier and stay up at night a bit later to accomplish your goals? 

a. Yes (+5)

b. No (-5)

15. Are you willing to go slow to make sure you stick with the goals you accomplish?

a. Yes (+5)

b. No (-5)

Your Score And What It Means

21 to 63: It's clear that you're ready, willing, and able to adopt some new daily practices. Getting to this point is never easy. So congratulations. What is your next step?

-20 to +20: If you scored in this range, it seems like you're on the fence. You may be frustrated with the way things are but a little nervous about changing the way you do things today. Those feelings are totally normal and natural. 

-61 to -21: From the results of your questionnaire, it seems like you're apprehensive about the change process. And that's totally okay. Most of my new clients have the same apprehensions, as the change process is completely foreign to them. 

Have questions about your results or where do go from here? Feel free to email me at pj@myfitmojo.com! I would be happy to chat!

5 Reasons Being Single Is Good For Your Health by PJ Monson

In honor of #NationalSinglesWeek we are dedicating this post to all the men and women out there who are making it on their own and doing just fine! 

It's human nature to always focus on what we "don't have" or "can't do" instead of focusing on what we "do have" and "can do!"  When we are single we have the freedom to choose what we want and when we want it. This freedom comes at no greater advantage than when needing to incorporate healthy choices into our day-to-day lives. These are just a few examples of how being a lone ranger works out in our favor!

We Actually Follow The Eat Slowly Rule! Have you ever been on that awkward first date where you're so nervous you don't know what to order, can't remember which online dating site you met the person on, or have no idea why you brought up your negative reaction to dairy as a potential conversation starter? Well studies have shown that all of these "nerves" you are feeling actually help to slow down your eating, causing you to ingest fewer calories and feel full faster. For most single people, this could mean practicing accurate portion control several times a week!

We See More Saturday Mornings! Sure, we may not be getting the late night sexathon till 3am, but what we are getting is a smaller waistline, healthy complexion, and lower stress levels from our early Saturday Morning Workouts!  We don't have to choose between making brunch plans and hitting the gym. We can do both! Being single allows you to own more of your time so you can get in the things you know you need without having to compromise with someone else's schedule!

We Drink Less! When we spend more time eating by ourselves we tend to drink less. On average, a bottle of red wine is 625 calories. Drinking a bottle of wine is most fun when shared with others. Take advantage of your alone time during the week and stick to water or hot tea with dinner. This leaves you a little extra wiggle room on the weekends to drink it up with friends!

We Feel Less Stress! Being in-love can bring with it a "happy high" that most of us do miss when we are single. However, with every "high" there is a "low" and with that low comes an increase in the hormones, adrenaline and cortisol-aka stress! Stress can lead to access eating and higher weight retention. This is not to say that other areas in our life will not cause us stress. However, we can use the extra "free single time" we have to practice stress-relieving activities like taking a yoga class or going for a run in the park. 

We Become Friend-Crazy! One of the best things about being single is having more time for friends. These people are your guaranteed support system! They share your interests, know your history, and will never let you down. Great friends force you out of the house and into the world. You have your running partner, yoga bestie, brunch bosom buddy, and that gal pal you can walk around with for hours just chatting about life. Friends help you to get to know yourself a little better and be more confident in who you are as a person. These gifts of confidence and clarity are a major contribution to the formation of your healthy mojo!

 

 

 

My Worst Half Marathon Was My Best Half Marathon by PJ Monson

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My Worst Half Marathon Was My Best Half Marathon

On Sunday, February 23rd I ran the Princess Half Marathon in Walt Disney World. If you’ve read my other guest posts, then you know I’m no stranger to runDisney. In fact, my first half marathon was a runDisney race. That was also my fastest half marathon time, so when I ran the Princess Half, I wanted to improve my time and run it better, faster, stronger. Here’s why I thought that would happen but it actually didn’t.

Happily Ever After

Not long after I finished the Twilight Zone Tower of Terror 10-Miler, I had to start training for the Princess Half. I decided to use the runDisney training program provided by Jeff Galloway. It’s a simple program similar to the ones I had done in the past. It involved two short 30 minute runs during the week and one long run on the weekend. Pretty easy to work into my ever-changing schedule.

The few weeks started out great. I got my runs in and had no problem with them.This was a huge change from the 10-Miler training where I was lucky to get more than one run in per week! These first weeks of training were a big confidence boost.

It wasn’t until the fourth week of training that I missed my first run of the training program. It was the week before Thanksgiving and that weekend I was flying to Florida. I got the first two short runs in with no problem, but didn’t get my long run in on the weekend. At the time I was still finishing my M.S. at NYU and had a Saturday class, then my flight was on Sunday so the weekend got away from me. I forgave myself since training had been going so great and knew next week would be better.

I was right. The following week I got all three runs in including a 5K when I did the Sarasota Turkey Trot. The long run that weekend was a 6.5 mile run and I did surprisingly well on it. I averaged a pace of 10:35 per mile, which was unexpected. Normally runs longer than five miles, I run at an 11 minute pace.

The problems came in December. The first week in December was my final week of graduate school. What happened? I finished my requirements to graduate, but I did not run at all. It didn’t get much better as the month went on.

Because I was lacking training, my times were getting worse. During the tenth week of training my runs were around an 11:30 average pace and it was frustrating. Especially because I had a race the next weekend. I had signed up for NYCRUNS’ Hot Chocolate 10-Miler in Central Park in January because I wanted to use it to check my pacing before going into the half. I was really worried about it because my training had been lacking, but to my surprise it was an amazing race. I thought it was going to be awful because on top of the training problems I didn’t dress warm enough, I forgot my headphones, and I was tired, but I was wrong. It went great. I barely had to stop for walking breaks and I finished it in 1:46:21 coming out to a 10:38 average pace.

Genie

The next weekend I had another race. This one was much shorter, only four miles. Again I hardly had to walk and I ran it at a 10:30 pace. My confidence was hitting the ceiling. I was in such a great mood and was hoping this would carry on to the half.

The weeks after the races weren’t perfect but I continued to run even if they didn’t follow the training program exactly. It didn’t matter because I felt so ready for the half. I ran it with my best friend who I’ve known since middle school (and is an amazing runner). I figured running with her was going to help my pacing and it did. We ran basically the full race. We took two short walking breaks (outside of water stations because I can’t run and drink at the same time).

So how was this my worst half you ask? Well Disney has lots of characters along the path so that meant we had to stop for pictures. After all, who wouldn’t want to meet the Genie or Captain Jack Sparrow while running. All these picture breaks meant we added a lot of time to our official race time. I was were my Nike+ SportWatch and would pause it every time we stopped for pictures. Our time according to my watch was 2:29:28 - three minutes faster than my half marathon PR...but our official race time was 2:49:41. We basically had 20 minutes of character time.

I wasn’t even upset about the time because I knew the pictures factored in and I didn’t have to take breaks while running. I’m sure stopping for pictures helped keep my stamina up for running the race because they were a type of break, but it doesn’t matter because I did something I didn’t think I was capable of yet - running a half marathon.

Despite not finishing a faster race than before, I feel great and I’m so excited to continue training for my next half. That half is actually paired with a 10K race, something run Disney likes to call the Dumbo Double Dare. This means I will be running 19.3 miles over the course of two days. Wish me luck and check out Muffy’s Fitness Blog for updates on my Dumbo Double Dare training.

Finishing What I Started by PJ Monson

Our guest blogger today is Muffy Lavens, a current graduate student at NYU.  Muffy earned her MS in Public Relations and is a certified Zumba instructor and avid runner. You can find her every Saturday cross training with CentralSweat! 

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I don’t always take my own advice. If you sprain your ankle a month before a long race, you shouldn’t do it. That’s that. But, if you’re like me, you’re not going to listen to that advice. You’re going to be stubborn and determined. And that’s exactly what happened to me this past October when I ran the Twilight Zone Tower of Terror 10 Miler in Walt Disney World.

If you’ve read my blog or my past guest post with Central Sweat, you’ll know I’m no stranger to the runDisney races. The characters and environment usually make the distance seem more tolerable and even enjoyable...but this time it was different.

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Let me set the scene. The temperature was high and the humidity was gross. It was insanely hot even without the sun beating down. RunDisney had warned us ahead of time to take this race slower than we anticipated and not to go for our personal best.  I was running on a semi-healed sprained ankle so that wouldn't be a problem for me!  Because of this, I decided to start in the last corral with my mom who joined me for the race.

Our corral started at 10:27pm (the race officially started at 10pm) and I had a goal of finishing in under my half marathon time from last year. In all honesty though, I really just wanted to finish. I walked the first two miles with my mom. As we hit the second mile marker, I caught site of Jack Skellington and Sally the ragdoll from the Nightmare Before Christmas. That’s one of my favorite movies so I decided to run ahead to get a picture with them. They had a really long line and as I was waiting, my mom passed me. I figured I would catch up to her again at some point. When I finally got my picture with them, I heard the worst thing ever. The pacers had caught up to me and announced we had one minute to reach the third mile checkpoint or we were pulled. Luckily Jack and Sally were close to the check point so I made it without problem. I kept running as long as I could because I wanted to get as far away from the pacers as possible. I could not believe I came so close to being pulled out! I could only imagine telling everyone that my mom finished and I was picked up by the bus. In all honestly, it would have been a little funny, but upsetting.

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As I continued running, I could feel a little bit of pain in my ankle but nothing intolerable. I just kept telling myself, “pain is weakness leaving your body.” It was my way of taking the negative and turn it into a positive. Again, I probably shouldn’t have been running this hard on the sprain, but I’m stubborn and was determined to keep going.

Around the fifth mile I finally caught up to my mom. I was so glad to drop my pace and walk again. When we reached mile six, I could feel the pain building in my ankle even though I was walking. “Pain is just weakness leaving your body” I told myself again. I was so grateful to get to the medical tent at the eighth mile. I was able to slap on the Biofreeze on my ankle and numb the pain. It helped and I ended up running the last half mile finishing in 2:30:22. It was four minutes under my half time, so I guess I finished within my goal. It just didn’t feel that way...I wanted it to be closer to 2:15. BUT I had finished and that’s what’s most important.

After we finished we decided to head back to the hotel and skip the Villains Hollywood Bash party taking place in Disney’s Hollywood Studio. Although it sounded like fun, my ankle was extremely sore. That last thing I wanted to do was walk through the park. I’m sure it was those few sprints that did it in.

The good news is, I felt pretty good the following day. My ankle had very minor pain and that only surfaced after walking around Epcot’s International Food & Wine Festival all day. I guess the pain really was weakness leaving my body.  Aside from the pain during the run, I’ve been feeling great. I know I should really listen to “the experts” and not push my body when it’s injured, but I’ve got to say, this is the best I’ve felt since the sprain.  I think everyone knows their own body.  I don't think the lesson I learned here is to always run on an injury, but rather to push past my own barriers.  Not to always listen to the 'experts,' but to listen to myself.  When I push myself I can always finish what I start.

The Definition of Insanity by PJ Monson

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PJ Monson (CentralSweat founder) has been working in the health and fitness industry for over six years. Her training began in Chicago with a certification from the National Academy of Sports Medicine,  focusing on motivational weight loss programs, functional training for long distance runners, and small group programs for brides. She moved to Washington DC in 2009 and secured continuing education credits in kettlebell training, TRX resistance training, pre/post natal care, and became a NASM certified performance enhancement specialist (skills in strength, power, and endurance training for athletes).  Health and wellness will always be her first priority and she is so excited to build a strong Central Sweat community focused on healthy lifestyle.  Disney World is famous for being the “happiest place on Earth,” but it actually transforms into several different versions of hell when you’re running through The Animal Kingdom on mile 20 of your first full marathon. The Disney Marathon was the first race my brother and I did together. He, however, finished, gone back to the hotel to shower, and returned to the rest of my family by the time I “hop jogged” my way to the end. I can say two things with absolute certainty about this event. 1. I have never felt more accomplished and 2. I will never do it again.

It always amazes me how many of my clients approach me with the goal of “I want to run a marathon.” It is not the actual goal that is shocking, but the follow up answer I receive when I ask them the obvious follow-up question, “How often do you run now?”. Most of the time they answer with “Oh, I have never actually run before”, “I use to run in college”, or “I actually hate running but I need to get in shape.” None of these answers lead me to believe a marathon should be the next logical step in their fitness journey.

The main cause for this marathon mayhem is people’s need for structure. We miss our childhood days when cardio activity was more than an exercise, but a sport. Competing on the track turns into running on a treadmill, soccer drills turn into intervals on a crosstrainer, and football drills into twenty minutes on the stair climber. We yearn for the days where exercise served a higher purpose than just keeping our bodies alive and functioning properly.

In an ideal world, it is recommended that you do some form of cardio exercise for at least 30 minutes 5 days a week. This fact varies depending on your immediate goals. There are four main ideas I give my clients in helping them figure out their cardio plan:

  • You will have to dedicate many hours a week to cardio so pick things you actually like doing!

  • Always change it up!

  • Expand your idea of cardio past the machines at the gym

  • Running is not the end all be all!

Do what you love guys! Find your inspiration in hiking, ice skating, zumba, cardio kick boxing, walking in Central Park, or going for that marathon if your heart so desires. There will be times where the treadmill is called for, but liven the experience up with some intervals and kick ass music.

(Side note: Studies show that cardio is more efficient when done to music than your favorite tv show; If you know the guilty party in Law & Order before the detectives then you’re not working hard enough!)

We have all heard the famous Albert Einstein quote:

“The definition for insanity is doing the same thing over and over again and expecting different results.”

Apply this logic to your WORKOUT routines. The more variety you add the more change you will see.

The cardio side to our healthy mojo triangle is an important one. Before you try and tackle Mickey Mouse’s 26.2, do a little self-exploration and figure out what cardio plan might be ideal for you.

Keep Running Past Your Goals by PJ Monson

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Our guest blogger today is Muffy Lavens, a current graduate student at NYU.  Muffy earned her MS in Public Relations and is a certified Zumba instructor and avid runner. You can find her every Saturday cross training with CentralSweat! 

Tangled

I have always been athletic. At three years old I was taking ballet classes and figure skating. In elementary school I added soccer and tap dancing to the list. Yet for some reason, no matter how hard I tried, I could not run the mile. I remember dreading the days we were tested on it. I wasn’t as fast as the other kids and I always seemed to finish in 12 or 13 minutes. And the very worst part was that I never seemed to get any faster.

It wasn’t until middle school that I hit my stride. I started competitive figure skating and we had to do a lot of cross training. Running happened to be a part of it. Funny thing is, when I had to do the mile for school that year, I ran it in 8:43 (yes, I still remember the time) and I couldn’t believe it. I was supposed to be the 'slow one.' Every time I was tested on the mile after that, I finished in a range of 7:30-9 minutes.

When I got to college I was terrified I would gain the “freshman fifteen” so I went to the gym three times a week and ran two miles every time. I was still skating too so, in retrospect, I don’t know why I was so worried about it. What I needed to worry about was what was going to happen when I stopped skating.

I finally gained the “freshman fifteen” my junior year of college. I hated that I let that happen.  Nothing motivated me throughout the semester. I was still hitting the bars with my sorority sisters and going to the cafeteria instead of cooking.  So my senior year I decided to do something about it! New Year’s came along and I decided that my New Year’s Resolution was going to be to run a half marathon.

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I started out small with a 5K because it was my first race ever. It was called the Tangled Royal Family 5K. I surpassed my fastest time!  From then on, all I wanted to do was continue racing. I ran three other 5Ks before I finally geared up for the half marathon.

Last November I achievedmy GOAL and completed my New Year’s Resolution by running Disney’s Wine and Dine Half Marathon. You would think I would have been on top of the world! However, immediately following the race, I never wanted to run a half marathon again. I was sore, tired, and had chaffing in places I didn’t even know possible. All I wanted to do was go home and never move again.  What was wrong with me?  I had achieved my goal, hadn't I?

It took me about a month to decide that despite my negative feelings, I needed to set a goal and follow through, come hell or high water.  I started to research races and tried to get people on board with me (races are always more fun with others!). I’m currently set to a 10-Miler in October and a half marathon in February!  I wish I could tell you that I look forward to each run because of the high it brings me, or the feeling I get while I am running.  And sometimes I can say those things!  But most of the time, it is simply about making a choice and following through.

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All it took was setting one goal to get me back to my active lifestyle. I’m a huge believer in setting goals, but I’m also a big believer in “don’t stop there.” Just because you’ve reached your GOAL, doesn’t mean you can’t run past it.

Your Mental Mojo by PJ Monson

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PJ Monsonis the founder of CentralSweat, and has been working in the health and fitness industry for over six years. Her training began in Chicago with a certification from the National Academy of Sports Medicine,  focusing on motivational weight loss programs, functional training for long distance runners, and small group programs for brides. She moved to Washington DC in 2009 and secured continuing education credits in kettlebell training, TRX resistance training, pre/post natal care, and became a NASM certified performance enhancement specialist (skills in strength, power, and endurance training for athletes).  Health and wellness will always be her first priority and she is so excited to build a strong Central Sweat community focused on healthy lifestyle!

I moved to Spain last year to make a life-change.  I needed to move forward, to try something new, to take a risk.  I had just barely recovered from a bad car accident that left scars on my face and heart.  I was at the tail end of a heartbreaking relationship.  I had read Eat, Pray, Love (I know, at least I'm admitting it) and was inspired to travel, and my recent obsession with the Spanish language made a semester in Spain seem the perfect choice!  When I moved, I knew nothing much past the word “hola!” I quickly immersed myself in the culture and was in school everyday for close to six hours. After a few months I became incredibly stressed out and depressed to the point of almost giving up. I went to my professora, Queralt (whom I love), and told her how I felt. She simply replied, “Polly, no lo pasa nada,” meaning “it’s ok.” (She said that to me a lot!) She went on to say that I spent too much time worrying about the mistakes I made or the things I couldn’t say instead of just focusing on the fact that I had just spent six hours in a classroom speaking and understanding a language I did not know two months ago! This new perspective opened my eyes and I soon found myself applying it to other sections of my life. I found that it directly applied to how I worked out, what I ate and how I felt about my body and my choices.  I had spent so much time focusing on where I fell short (my bad habits) instead of how far I had come (my good habits).

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Now I'll come back to the Blueprint for a Healthy Lifestyle I wrote about last week!  (Didn't catch it?  Click Here!) The Mental Mojo is the foundation of our triangle. Choosing the right cardio, strength, and nutrition plan is about making good decisions that support your healthy lifestyle. But what gives you the motivation to make those good decisions? Why do we eat ice cream after a breakup but lose 5 pounds when starting that new amazing relationship? Why are popular study snacks chips instead of carrots?  Why is working out the last thing we want to do when life gets too busy?

Some of the answers to these questions may seem like common sense, and I am in no way implying that you should forgo Ben & Jerry’s for that healthy breakup chopped salad. I am simply encouraging you to ask “why!” When I talk to my clients about their day-to-day routines the question I ask the most is “how were you feeling when you decided to do that?” Habits, good and bad, that we consider automatic are simply everyday choices grounded in a strong mental foundation. This foundation is specific to you based on your past experiences, outside influencers, and everyday routines.

Start thinking about the things you do right and feel good about more than the things you wish you hadn’t done or could do better. Hold on to the feeling of accomplishment you felt after that long jog, or the calmness that surrounded you after yoga class. Take the time to create for yourself the mental picture of what your ideal healthy day would look like. Now turn that picture into a puzzle and break it up into many pieces, each piece being an action or an emotion. Everyday start to put the puzzle pieces together, one positive action with one positive emotion, until, before you know it, your puzzle is complete and your picture is your everyday!

Strive for Progress Not Perfection; A Melodrama by PJ Monson

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Emily Perkins-Margolin is an entrepreneur and downtown theater kid in New York City.  She is a voiceover artist, actor and has her own home cooking show and blog entitled At Home with Emmy Lou.  She is also the COO of Samovar Film Productions, LLC, a boutique agency that creates promotional material for actors, artists and theater companies.  Emily joined the CentralSweat team after working out with PJ for $5 in Central Park for many months.  Emily and Polly discovered that not only were they dear friends, but that they could become great business partners as well. She can’t wait to continue her journey with CentralSweat. I don’t strive for physical perfection.  I lust after it, sure.  I long for it.  But I don’t strive for it... perhaps because I don’t believe anything would actually change were I to work out.  Sure, I’ve seen it happen with my friends.  One year they are ‘normal’ and the next super thin, well dressed and happy, all because they have developed this new habit they call “running.”  I hate running.  Hell is running.

I hate doing all of those other things, too.  All of it.  I like childs pose in yoga and that about does it.  My best friend, a trainer, says that it is because I am ‘deconditioned.’  I call it out of shape.  Weak muscles make for a weak spirit...I have no workout spirit.

It’s gotten to the point where I don’t like myself in photos. Catch me at a bad angle and I untag myself immediately and hope no one saw.  I don’t want to be that girl that got fat after high school.  Or the chubby friend.  The chubby wife.  How terrible!  I have elephant legs! And THERES NOTHING I CAN DO ABOUT IT.

I know.

I can do something about it..

I could eat this most of the time.

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I could cut back on my sugar intake.  Boy, do I intake sugar.  I bet she doesn't intake sugar.

I could read those encouraging pinterest word photo-thingys.

And I could workout despite myself. (Thats me, red shorts, in the park with CentralSweat for $5. I attached tiny pic on purpose, of course.)

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I could do all of these things.  I just need to make myself do them.  So so much love and encouragement to all of our readers. Whether you are fit and maintaining or are ‘deconditioned’ and hoping for the best.  We are all in this together, and that motivates me.  Slowly but surely, one step at a time, I am going to get up and get out and give it a try.  A good try.  I owe it to myself.  You do, too, e-readers, I humbly think.  We are working towards a healthy heart, after all.  A healthy heart and a healthy spirit.

Love,

Emily

Commentary for MyFitMojo Coaching Program by PJ Monson

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I developed a Blueprint for a Healthy Lifestyle over my many years working as a personal trainer.  I would often find that clients needed help answering those very important start-up questions...

  • What do you want?
  • What are your strengths, your weaknesses?
  • How can I help?

Thus came my Blueprint!  It gave my clients a visual tool they could use to focus their thoughts. It also helped them to understand me, where I was coming from, and what I was trying to help them accomplish!

Imagine a triangle resting on a line (exciting I know, but stay with me.) The line represents your mental foundation, which holds up the triangle. Without a strong mental foundation the rest of your goals can not be achieved and your triangle will collapse! Each wall of the triangle represents an intricate part of everyone’s health and wellness mojo-cardio, strength, and nutrition. Each wall must be strong enough to hold the other two or the triangle collapses.

The Blueprint helps you pinpoint where you should focus your energy while on the journey to a healthy lifestyle.

 Health and wellness is not a one size fits all concept!  Why give you one answer to a question that has many?

The topic of health should always be a two-way conversation... so please let me know what you think! Below is some positive feedback from some amazing clients! Thanks Everyone! Polly

I Love MyFitMojo!

Since the start of our Fitness Mojo Program, we have had the privilege of helping people all over the world!  We are not successful unless you are successful. Thank you to everyone who took the time to share their accomplishments and appreciation and thank you to those taking the time to check out our mojo. Here are some examples of the amazing feedback we have received over the past several months. 

"I love my Fitness Mojo notebook. Working out and eating healthier became so much easier with my monthly checklist. I was eager to do specific workouts or eat less sweets just because I could cross it off the list. After three months, I already noticed a difference in my eating habits. I was reaching less for cookies or chips and more for fruits and veggies. For me, the notebook wasn't just about staying in shape, it was about forming a healthy lifestyle. Polly and her Fitness Mojo notebook helped me do that." Muffy L.

MyFitMojo works! After answering an excellent questionnaire, Polly Monson sets up a very individual exercise program. This program can be successful for any age because Polly Monson creates an exercise program to fit your lifestyle. She is always  "right on" with Skyping, individual assessment, and private consultation through emails. If you have any questions, Ms. Monson answers you immediately. MyFitMojo's workout program is a program that works.  Suzanne Z.

The great thing about the fitness mojo plan is that it was specifically tailored to my own strengths and weaknesses. By asking the right questions at the beginning if the program, Polly helped me identify both good habits that I should really try to continue, as well as some I needed to change. The plan not only helped keep me on track with the day to day battles, but also helped establish a solid foundation of guidelines that I needed to personally keep in mind for long term success.  Polly's motivational reminders were great and made me smile even on the days when working out seemed like the last thing I wanted to do.   Christine T.

I absolutely love working with Polly, my Fitness Mojo notebook and everything about MyFitMojo! Polly is super supportive, knows more about fitness and wellness than anyone I know, and she is soo easy to get along with.  She is unlike any other personal trainer you've ever met- that's a promise. The Fitness Mojo notebook is great- it allows me to establish my own goals in fitness, diet, or well being. This comprehensive approach to health is both unique and successful!  Thanks MyFitMojo!  Elise W.

 

Our Makeshift Triathlon by PJ Monson

Tri 2

Elise J. Willer is a dear friend of CentralSweat, avid runner, and is the Legislative Policy Organizer at CT Working Families.  We are so honored to have her as a guest blogger today!  In January 2013 I decided to participate in my second sprint triathlon. I signed-up for a tri at the local YMCA scheduled for early June 2013 and put together a manageable 6 month training schedule.

Tri 3

I wish I could tell you that I was successful at keeping to that schedule but the truth is-I did a pretty poor job of training through the months of March to May. I work in politics and the Legislative Session 2013 in my state was a killer. I worked a lot of hours, spent a ton of time in my car driving to meetings, and worked out only sporadically throughout the session.  In addition, I started having hip pain during my running workouts.

The session closed at midnight on June 5th following several weeks of days spent standing in heels on the marble floors of the Capitol until 2 or 3am (if I was lucky).  My triathlon was scheduled for June 9th, only four days following the end of the session. Despite the warnings from concerned friends and family I prepared to participate in the June 9th triathlon. I recognized that I was in good enough physical shape that despite the hip pain and lack of training, I could indeed get through the tri. You see, the session itself was somewhat of a bust for my specific work and like anything in politics, the successes I had were met with bittersweet compromise. I needed to successfully complete something- no compromises. I was going do this.

Unfortunately, participating in the tri was harder than I thought because Sunday morning, despite the two alarm clocks set, I woke up just as the triathlon was starting. Turns out, the months of late nights, early mornings, unhealthy food habits and stress had taken its toll. But if there is anything I’ve learned from my time in politics its not to sweat the small stuff so I threw my bike in the car and headed over to the starting point with every intention of participating in that triathlon.  It didn’t matter if I started late or finished last. But all the determination in the world doesn’t help you if police officers won’t let you near the parking lot or starting point. I was turned away twice and disappointingly drove home.

It was time for plan b (or maybe c at that point)

I was determined- by the end of the day I was going to have swum ½ mile, biked 15 miles, and run 3 miles. If I couldn’t participate in an organized triathlon I would just participate in an “unorganized” triathlon.  In essence, I would create my own.

I drove home, contacted two of my best friends, Christy and Ruth, and told them of my change of plans.  I got home and immediately started out on the 15-mile bike ride using one of the routes I’d found to train.  The area is fabulous for biking!

As I returned home after the ride I saw Christy pulling into my driveway in her running gear.  Christy isn’t much of a runner but she herself came determined to run 3 miles in solidarity of my makeshift tri. Ruth had made us bib numbers and we set off on our 3 mile run.

As I walked across the hot sand following the swim I was filled with a sense of pride. Christy had run three miles, Ruth had fought the cold and swam ½ mile in the ocean and I had completed my triathlon distances. The decision to participate in a triathlon back in January had, in a day, become so much more. Against all odds, we had successfully overcome physical and mental challenges. We strengthened our friendship and sense of community. Each one of us, throughout the day, had been an athlete, a cheerleader, a friend and a winner.

People say life is what you make of it and I couldn’t agree more… Life can be sweet, healthy and fulfilling if you choose to make it so.

xoxo,

Elise