Rocking Middle Age

Live boldly, with passion and purpose, fully engaged and awake

Category: Time Management

Winter Blues? Get Out Your Calendar!!!

Got the winter blues?  Then it’s time to get out your calendar and make some dates with yourself.

I don’t know about you, but I try to make time for those I love.

Do you love yourself?  If you don’t, it’s time to start.

It’s time to make yourself a priority – make time to do the things you love.

One of my passions is scrapbooking – but I rarely block out time for doing it at home.  I usually have to go to all-day scrapbooking crops in order to get any scrapbooking done.

But late last month, I pulled out my calendar and made some dates with myself over the next couple of months to scrapbook at home.

I am making my passion a priority… making myself a priority!

I juggle a lot of balls in the air – homeschooling my children, taking care of an elderly friend, meeting the emotional needs of my husband and children, to name a few.

But I can’t meet their needs if I am burnt out.

Next on my to-do list is to plan some local hiking trips.  Walking in nature makes my heart sing.

So I will be breaking out my calendar this weekend and penciling in some hiking dates with my husband and children for the next couple of months.

Now it’s your turn – Make yourself a priority.  Open your calendar and make some dates with yourself.  You are worth it!

Come on Rockstar, let’s get busy ROCKING MIDDLE AGE!

 

Building the Bricks of a Great 2017

Figuring out my goals for 2017 has proven more difficult than I anticipated… Having had a lot of success with my 2016 goals seems to have created more pressure in my mind to come up with the “perfect” goals for the year.

But sometimes done is the best you can hope for, so eventually I just vomited all my ideas on a piece of paper. And then I let them sit there for a few days marinating.

And lo and behold, I am pretty happy with my list.

There are no big audacious goals on this year’s list but rather lots of smaller, building brick goals that will make for a great year.

So here they are:

Marriage:

Complete most/all of the activities from my hubby’s Christmas gift to me
Take dance lessons
Re-institute regular date nights

Motherhood:

Continue to give my all to homeschooling (one of last year’s goals)
Help my children develop regular fitness routines
Take the kids to Boston & Philadelphia for homeschool field trips
Monthly dates with Peter & Lily – alone time with Mom

Food:

Give my all this year to get down to my best weight – whatever that is – I’ll know it when I get there – the scale does not define me!!!

Fitness:

Continue to focus on healthy and strong rather than thin
Plan long hikes to prep for Venture Crew trip to Floodwood this summer
5Ks – at least 4 this year

Blog:

Develop a regular blogging schedule
Develop ROCKING MIDDLE AGE to its potential

Personal:

Develop a more concrete and consistent morning routine… tweak what works and expand from there
Read one book a month

I would love to hear a goal or two that you have for 2017. Let’s inspire each other. So please leave a comment and let me know what you hope to accomplish this year. Let’s ROCK MIDDLE AGE in 2017!

P.S. Many goals are accomplished through developing new habits. My 30 Day Quickstart Guide to Habit Change can help you get started.

Don’t Rush It!

Last year around this time, I took the time to develop and write down my goals for 2016.  I am a big believer in writing down your goals.  For me, they seem to transform from wishes to goals through the act of writing.  And I am pleased to announce that I completed the vast majority of my goals in 2016.

What was the difference this time (as opposed to other years)?  I took the time to really hash out what was most important to me for the year and chose goals that were actionable.

Also I referred to my list weekly to remind myself of what I was aiming to achieve in 2016.  Then I could plan baby steps to put me on the path towards completing my goals.

For example, reading my goal to be below a certain number on the scale was an impetus for me to sign up for my first 12 week challenge with my1fitlife back in April. You can read more about that here.

Reading my goal  that I was going to “give my all to homeschooling” in 2016, helped me to get back to devoting myself to my children’s education when I started to slip back into burnt out mode.

Life is short… it might not feel that way some days, but it is… I don’t want to sleepwalk though my life… Do you?

So I am taking the time to focus on my goal-setting for 2017 over the next week or so.  These goals are too important to just rush the process and slap some words on a paper and call it done.

My theme word for 2016 was HABIT.  You know how much I believe in the power of habits.

This year’s word is BOLD.  I will share my goals with you soon in hopes that they will inspire you to develop some goals of your own.

So don’t rush the process!  Take some time and set some goals.  Dig deep and dare to set some big time goals.  Because remember, together we can ROCK MIDDLE AGE!

P.S. I’d love to hear some of your goals… Let’s inspire each other!

How Are You Going to Make 2017 Better than 2016? 15 Minutes that Can Change Everything!

When you think of someone who is fit, what do you imagine? Some waif supermodel? A muscular body builder? Or a twenty-something bikini-clad chickie running down the beach with ease as the warm summer breeze blows her long beautiful hair in just the perfect way?

In reality most of us will never attain these visions of fit perfection that the media has presented as the ideal for us.

And if you are like many who reluctantly call themselves “middle-aged”, you have spent so much time taking care of your family, your home, your career, etc. that you have let a lot of things slide since you were 25. One of the major areas that you may have let go to pot is fitness. As we age, our bodies change in lots of ways, many of which we don’t find so pleasant.

However that does not mean that being fit is beyond you. In fact, it doesn’t take a tremendous amount of time each day to put yourself on the path to being Fit and Fabulous. It is not too late to get in shape!

You may be asking yourself whether 15 minutes a day can really make a difference. I am here to tell you that by developing this 15 minute habit of exercise, you will see phenomenal changes in your body and your well-being in general. Increased cardiovascular function, greater stamina, and improved energy levels are just a few of the benefits you will enjoy.

It is time that you discover the power of High-Intensity Interval Training (HIIT)! A HIIT workout alternates between short burst of activity and periods of rest.

Shape Magazine reports that “According to a 2011 study presented at the American College of Sports Medicine Annual Meeting, just 2 weeks of high-intensity intervals improves your aerobic capacity as much as 6 to 8 weeks of endurance training.”

Peak Fitness’ Dr. Mercola cites studies that show that consistent HIIT workouts are associated with “a tremendous boost in the human growth hormone (HGH), aka the “fitness hormone””, “a significant reduction in total abdominal, trunk, and visceral fat”, and an improvement in insulin and blood sugar regulation in middle-aged adults.

So isn’t it worth 15 minutes a day, 5 to 6 times a week, to see such phenomenal improvements in your health?

The concept is really rather simple. You will perform an exercise at a moderate to high intensity (depending on your fitness level) for 20 seconds and then rest for 10 seconds. You will then repeat this pattern for a prescribed period of time. You can choose to repeat the same exercise for the entire time or rotate between 2 – 3 exercises.

Confused? Don’t worry. It will all make sense soon.

To illustrate, here is a possible HIIT workout:
0:00 – 0:20  Running in place
0:21 – 0:30  Rest
0:31 – 0:50  High knees
0:51 – 1:00  Rest
1:01 – 1:20  Wall Squat
1:21 – 1:30  Rest

You would continue this cycle through the three exercises (a round) until you have reached your desired time. I recommend you work up to 15 minutes. Don’t be afraid to start small with an initial goal of 6 minutes, which would be 4 rounds of the exercise routine described above.

Need some exercise ideas for your HIITs?  I am here to help.  Get my free guide,7 Exercises to Help You Become “Fit & Fabulous in 15 Minutes a Day” (Without Having to Buy Any Equipment)

You may be shocked to feel how much your heart will be pumping and your breathing rate will increase in just a few short minutes, particularly if you have been sedentary for a while. However even seasoned athletes benefit from HIITs.

There are many phone apps that you can download for free that will help you with the timing of your HIIT.  I use Impetus. It is free and works very well.  But any timer app is likely to serve the purpose.  Using a timer app on your phone will take the thought out of when you need to start and stop and allow you to focus on the exercises. These exercises can all be performed from the comfort of your home and the use of weights is optional.

The key is to develop the habit of daily exercise (5 – 6 days a week). If you are not sure how to effectively form a habit or have struggled in the past, I recommend getting my free guide, “30 Day Quickstart Guide to Habit Change“which outlines the process of habit formation and gives you a way of tracking your progress.

It is only by being consistent with your HIIT habit that you will begin to enjoy all the fabulous benefits of being fit.

If I can help you in any way, please feel free to contact me at Heather@RockingMiddleAge.com

*As with any exercise program, please consult with your doctor to be sure that you are healthy enough for exercise.

 

DOWNLOAD the FREE “7 Exercises to Help You Become “Fit & Fabulous in 15 Minutes a Day” (Without Having to Buy Any Equipment)” Guide >>>

Are You Making December Count?

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For December, I have decided to work on the habit of writing. I have always loved to write… at least when it was a topic of my choosing.

I find it relaxing, and it helps me to clarify my thoughts.

I tend to write in spurts – but this month I am working on the HABIT of writing… Spending a little time each day… whether 5 minutes or an hour, it doesn’t matter, as long as I write… I have added it to my morning routine. And I am making it a priority, because while December can be wonderful and magical, it can also be crazy and stressful.

So “relaxing” appeals to me…

Some days will be blog posts… others will be more diary-like… I might even write a few letters… or work on an e-book that has been swirling around in my head trying to take form… Who knows what other creative writing avenues I might tackle???

Have you given any thought to what habits you would like to add to your life? The end of the year and the beginning of the new year tend to be prime-time for reflection. So why not make December count and pick an enjoyable habit to work on this month?

Here are some ideas:
Writing or reading five minutes a day?
Crocheting? Knitting? Sewing?
Walking around the block once daily?
Drinking a glass of water each day?
Stretching for 5 minutes?
Calling a friend?
Playing the piano? Guitar? Tuba?

I am excited because this also gives me the chance to use my new Habit Change Checklist ~ because checking off the box each day gives me great pleasure and a sense of accomplishment AND I know it works ~ that might make me a bit odd, but I am OK with that because I am ROCKING MIDDLE AGE!

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Habits are the key to changing your life... one habit at a time... use this guide to get started on the road to change!

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