Author Archives: janelle

3 Daily Questions

3 Daily Questions

As a Mother of two young girls I find myself wondering if I am doing enough as a parent to be a role model and set them up for future success. I find myself asking for a, “do over” many times throughout the week. I think it is going to be ok because I am modeling that I acknowledge my mistakes, own up to them, and make an honest attempt to do better. At least that is what I am telling myself!

One successful thing I have done is my list of 3 questions we answer at the end of the day. These questions are just as important for me and my husband to answer as they are for our children.

1. Who did you help today?
2. What did you learn?
3. What made you happy or sad?

My hope is that we become more mindful of our responsibility to help others, be curious learners and, acknowledge our feelings. I believe the repetition of these questions will be in the subconscious mind throughout the day and we will find more joy and meaning in our daily grind.

What are the 3 questions you are going to ask at the end of your day?

Who are YOU to think YOU could ………………..?

Who are you to think you could …… ?

Has the, “little voice” inside your head ever said, “Who are you to think you could …… ?” My mentor challenged me by asking, “Who are you NOT to”?
Seriously, who are YOU not to share your passion and talents? It is selfish and fear based to give up what makes your spirit sing. Not sure what I’m talking about? When was the last time you laid in bed and could not go to sleep because you were so fired up about something? What do you think you should have done when you were younger and unburdened with your adult responsibilities? Still don’t know? Ask yourself what would you do if you knew you would not fail, if money and time were not factors?

Got it?

It is time to get out that white piece of paper, write down your dream. List out who you can ask for help. Find someone who is living your dream and could mentor you. Read what they have published, listen to interviews they have done, connect with them if possible. Break down your action steps in achievable steps and get to work. Don’t tell me you don’t have time. Cut out some mindless TV, facebook, Instagram, or your chosen veg out option. Schedule, YES, you must plan the exact time you will work on this. My favorite time is first thing in the morning with my first cup of coffee. Those 10 to 30 minutes fire me up for the rest of the day.

One big reason I am going after my dream is to show my 8 and 11 year old daughters how essential it is to continue progressing, failing, learning, and giving back. I know it is what I do not what I say that has the most impact on my girls. It is not perfect and it won’t ever be. The, “voice” is still there. I don’t expect it to go away. I quiet the voice with the truth that I am reaching for more to serve others.

How are you going to answer your, “little voice” today?

When is the LAST time you did something for the FIRST time?

When is the last time you did something new for the first time?  

This is a question I love to ask when people feel lack of progress or joy with their current or lack of fitness routine.   How about you, are you looking forward to your next workout?   If you find yourself finding excuses for not exercising you might just need a fresh start.  If the treadmill feels like the dreadmill it is time to take action and make movement PLAYFUL again!

I recently tried a new fitness routine called HIGH Fitness!   It is like 1980’s high impact aerobics routines set to popular music.  It was so much fun and by the end of the hour I spent as many calories as I do running 6 miles.   There were plenty of times everyone went right and I was left.  I CHOSE not to focus on perfection, I CHOSE to feel uncomfortable, I CHOSE to return again and again and eventually I was more in sync than out of sync.

Regardless of your fitness level, know that trying something new will challenge your muscles with a new pattern.  Our bodies become efficient with the daily movement patterns and without changes in intensity we reach a plateau.

If you are not sure where to start think about the main pillars of fitness.  Cardiovascular, Strength, Endurance, and Flexibility.   If you are a cardio junkie (runner, cyclist) you can find benefits from strength and flexibility training.  Look Below for suggestions to mix up your routine.  Connect with me and let me know what you did for the first time!

Cardiovascular Ideas

  • Indoor Cycling Class – at most gyms and private studios like Cyclebar, fly fitness, sole cycle
  • Zumba, High Fitness, Kick Boxing
  • Connect with local running shoe store to find out if they have a running group
  • Check out a Zumba, Kick Boxing, Dance DVD from your local library
  • Run on the treadmill and play interval games.
  • Warm up 5 minutes.  Work Moderate (can say full sentence) for 3 minutes, Work Hard (can say 4 to 5 words) for 2 minute and breathless for 1 minute.   Do 3 to 4 sets.

Strength Ideas

  • Find a class at your gym like Body Pump, or Circuit Training. Look for classes that include dumbbells, or weighted bars
  • Invest in a personal trainer to help you learn proper form and a balanced routine
  • Try CrossFit
  • Check out a Bodyweight Strength DVD from your local library

Endurance Ideas

  • Download your favorite TV Show and commit to only watching it while walking on the treadmill, stepmill, or stationary bike
  • Setup walking, hiking, snow shoe dates with friends instead of going out for lunch/dinner/drinks

Flexibility Ideas

  • Find a yoga or pilates class at your gym or private studio
  • Check out a Yoga/Pilates DVD from your local library
  • Create a morning sun salutation practice