Seal the Deal!

This morning my minister spoke about the year 2009 and how it will be a year to 'Seal the Deal'. This should be a year where everyone stops discussing what they want to do, and gets busy doing it. Well, ideally this should be our approach to every year, right? So what's stopping us? Is it fear? Is is procrastination? Probably, however, I think that many people just don't know where to begin.

A week or so ago, I listed my goals. However, I didn't think about how important it is to make sure that those goals are measurable and attainable. For instance, you cannot just have a goal 'To Lose Weight' b/c that doesn't really translate into actions. Here is a much better goal... 'To work out 5 times per week and eat a low cal/low fat diet.' When you're writing out your '09 goals, make sure that they are specific and realistic. This will motivate you to take action on your goals and leave you feeling successful and proud at the end of the year.

In order to demonstrate this, I have re-vamped my goals below. I am confident that my 2009 recap will be one of satisfaction and celebration.

Professional
Get promoted to manager - Complete engagement objectives within budget and with less than one round of review notes. Identify at least one new business opportunity on every engagement.

Select and get trained in a speciality - Listen to all advisory web-casts. Meet with leader of selected service offering, and complete available training.

Become a key member of a practice process team - This one is pretty simple

Grow relationships with at least 2 partners and 3 snr managers - Meet one on one with each at least twice during the year

Identify 5 staff or seniors to mentor and develop - Meet one on one with each at least twice during the year. Look for ways to provide feedback and assistance throughout the course of the engagement.

Establish the affinity group as a valuable and key group within the office - Hold at least 3 office-wide events in 1st 6 months of the year. Establish group goals and a detailed plan to achieve them.

Personal
Deepen my level of communication with God - Schedule time for prayer (daily) and Bible reading (weekly), and attend service at least twice a month.

Return to and maintain my 'happy weight' - Work out a min of 4 times a week. Eat 1400-1600 calories/day. Cut out unnecessary snacking. Develop a plan to transition from weight-loss to maintenance phase.

Become a more patient and gracious person - Remember to be slow to anger, give others the benefit of the doubt, and look for the good in the situation

Take at least one trip/vacation that is NOT to Atlanta - Pretty simple

Talk to my sister monthly - Pretty simple

Visit my cousins in Dallas - Pretty simple

Increase my savings by $8400 - Put away $700/month and do not allow expenses to exceed remaining disposable income

Complete one home remodel project (either updated appliances or furniture) - Pretty simple

Do something about a relationship (that one's kinda undefined) - Still undefined

Be happy for the majority of the year - This one is kinda complex, but I believe that if I achieve the goals stated above, then this one will be accomplished.

Are you working out over the break?

Well, one week into vacation, I was able to manage 3 workouts. I got in a yoga session on Monday, 30 mins of weights on Friday, and finally a Biggest Loser workout video on Saturday. Of course, a min of 4 workouts is always my goal, but given that I really wanted to just chill and watch tv with the family, I feel really good about what I did get in. As a matter of fact, it has been soooo long since I have done old school weight lifting, that I am sore like whoa. It's easy to see which parts of my body are worked most vigorously when I am swimming and doing yoga (mostly my arms and upper body) as these parts aren't sore at all. BUT my legs are screaming... I'm talking about having to fall backwards into the chair b/c I can no longer easily lower myself into the seat. LOL!

Anyway, I hope that you all are staying on top of your routines. I know it isn't easy, but just think about how good you will feel about yourself afterwards. I'm off to the Falcon's game, but I hear there is a half mile walk involved. It doesn't count towards my workout total, but it certainly helps ;-)

Soooo...I have an older sister. Most ppl think that I'm an only child b/c she's 8 year's older than me and lived with her mom (instead of with our dad and me). However, I most certainly do have a partner in crime.

Now over the years our relationship has been...interesting. We have always loved one another (no doubt about that). It's just that we're totally different. She's a tomboy, while I'm a princess. Plus, with an 8 yr age difference...how much can an 8 and 16 yr old really have to talk about? However, since I've been out of college, I feel that our relationship has turned a corner. We've had more similar interests and a greater desire to hang out together. Things haven't been perfect, but they have been more natural than in years past.

This holiday season things really felt 'right' with us. I don't even know a better way to describe it...but its as if there was no awkwardness or unease. We laughed and had fun, and have been talking to one another outside of the holidays as well. I feel encouraged for the future. We have common goals, and I'm really hoping that we can support one another in achieving them. I am committed to speaking to her on at least a monthly basis, and I can't imagine a family time/event without her. I am confident that 2009 is going to be a great year for us, and I am really excited for what lies ahead.

So I think that I have posted about my desire to take better care of my skin. I love my skin, buuuut I sometimes have some issues with it. Dark circles, a little bit of acne, you get the picture. When I was younger, I NEVER did anything special for my skin. However, when I turned 21 I began using daily moisturizer. As I got a bit older I selected a moisturizer with SPF, and now I used an eye and a night cream, as well. I'm quite the old lady, aren't I? (Note: The all blends in clear...I am not walking around with white isht on my face.)

Well I scoured around on the net, and came up with the following two articles on skin care health and regimens. Hope that they are a help to you.

For Women

For Men

I'll also give you just a bit of insight into what I am currently using.

Daytime - Neutrogena's Oil-Free Moisturizer with SPF 15. It works great, and I don't have any desire to switch.

Nighttime - I used to use Oil of Olay's Regenerist Night Cream. However, I think that the fragrance in it breaks my skin out, so I am making a switch to...
L'oreal Revitalift Night Cream. It has Retinol A, which is supposed to be particularly good for keeping the skin firm

All the time - I use Oil of Olay's Regenerist Eye Lifting Serum. It's oooook. Honestly, I haven't seen any change or improvement since I've been using it (off and on for about 2 yrs). When this bottle runs out, then I will be looking to make a switch. Any recommendations?

Stress...I have it. Big time! Actually, anyone who is trying to meet a slew (that's right I said slew) of deadlines just prior to the holidays has stress as well. Here's a pretty good article on dealing with the weight of work. I've highlighted a few that are most applicable to me below!

Learn how to say “no”

Be willing to compromise.

Don’t try to control the uncontrollable.

Learn to forgive.

Keep your sense of humor.

Avoid alcohol, cigarettes, and drugs.

Reduce caffeine and sugar.

Check out the rest of the article here.

**to the tune of 'Drop it like it's haaaawt'** "Busy, busy, busyyy, busy, busy. Busy, busy, busyyyy, busy, busy"

I am craaaaazy busy this week, as I have been for the last month or two. Seriously, this last week b4 the holidays is like a sprint to the finish line. However, I have been on my grind, so I feel good about myself. I got in my 4 workouts last week, and with a yoga practice this morning and salsa class on the schedule for this evening, then I feel totally on target for a repeat.

I am mostly trying to get myself geared up for Atlanta...where the food is in abundance and the workouts are few :-P I'm trying to lock my workout schedule into my head right now, which will hopefully make it a bit easier to stick to. How does this sound?

Week 1

Mon - Swim

Tue - Nada (traveling)

Wed - Yoga

Thurs - Nada (Christmas)

Fri - Swim

Sat - Yoga

Week 2

Sun - Yoga

Mon - Nada (break)

Tues - Swim

Wed - Nada (break)

Thurs - Nada (traveling)...maybe belly dancing when I get back

Fri - Swim

Sat - Yoga

Goals

2009 is just around the corner, and it's time to start setting goals. Honestly, when my aunt asked me if I had my '09 goals listed out...I was a less than enthusiastic. I don't know why, but perhaps b/c 2008 was a bit challenging, I'm just not as into it as usual.

However, I think that this blog has been evidence that setting and following through on goals is key to success. Soooo...in that spirit, here are some of the goals that I think I'll work on next year. Hopefully you can come up with your own list, and then begin developing an action plan to reach them within the next 12 months.

Professional

Get promoted to manager

Select and get trained in a speciality

Become a key member of a practice process team

Grow relationships with at least 2 partners and 3 snr managers

Identify 5 staff or seniors to mentor and develop

Establish the affinity group as a valuable and key group within the office

Personal

Deepen my level of communication with God

Return to and maintain my 'happy weight'

Become a more patient and gracious person

Take at least one trip/vacation that is NOT to Atlanta

Talk to my sister monthly

Visit my cousins in Dallas

Increase my savings by $8400

Complete one home remodel project (either updated appliances or furniture)

Do something about a relationship (that one's kinda undefined)

Be happy for the majority of the year

**singing** "Oooohh, the weather outside is frightfulllllll, and the fire is sooo delightfullllll!"

I know this is how you feel when the thought of leaving your warm, cozy home to head out to the gym crosses your mind. It doesn't take much to abandon those plans and curl up with a cup of hot chocolate/tea/drank (whatever you like), and watch a movie/read a book/surf the net (again, whatever you liiiike).

However, cold weather (esp. if you live in the north) is no reason to throw away all of your hard work and efforts from the rest of the year. I've been pretty good about sticking to my routine in-spite of the below freezing temps and snow. I'm still swimming twice a week, yoga twice a week, and next week (and after the holidays) I'll be adding a belly-dancing class into the mix. Big fun, and YAY for 5 workouts a week. Please believe that I ABSOLUTELY plan to fit each and every piece of clothing that I bought this summer.

Just incase you aren't as motivated by the thought of wasting perfectly awesome clothes, then here are a few tips to keep yourself motivated throughout the winter months.

 Gear up! If you prefer to exercise outdoors, the right clothes can make a world of difference. Start with a base layer that wicks away moisture. The drier you are, the warmer you'll be. Look for fabrics such as Coolmax, Duofold, or Capilene, to name a few. Then add a fleece middle layer-or two if it's really cold--for warmth. And top it off with a wind and waterproof top layer such as Gore-Tex to protect you from the elements. And don't forget about your head, hands, and toes.

 Soak up some rays! Whenever it's sunny, get outside. The sunlight can beat the blues that might be sabotaging your exercise routine. In addition, it may also help to calm cravings.

 Try something new! Join a Boxfit or yoga class. The excitement of a new activity may be just what you need. If you have to pay for the class, it can be additional motivation to make sure you don't miss it.

 Get into training! Sign up to walk a 10K, run a half marathon, or do a mini triathlon this spring. Choose an event that is a bit beyond your current ability. That way you have to commit to training if you hope to do well. Better yet, get a buddy to join you.

Article Here

"The key to happiness is to appreciate what you have."

I love this quote, and it truly describes how I have come to live my life. There is nothing wrong with aspiring to have, do, or be better. However, you will forever be miserable if becoming or attaining more is your only focus. Do you know why? Well, guess what...the sky is the limit in life. You will never have or be everything b/c there is always a new height to reach. At some point you will just have to learn to love who and where you are. If you can do this, then I believe that you will find that where you are isn't even as bad as you may have thought. Rather there are many wonderful things about you and in your life for which to be thankful many many times over. Take five minutes to count the things and ppl for which you are truly grateful. Having a hard time getting started? Well let me give you a hand. Maybe some of these apply to you.

Good Health

Good Friends

Loving Family

Healthy Family

Safe Environment in which to live and work

A place to call home

College education

Natural Talent

Learned Skills

Good Taste

Great Sense of Humor

Beautiful Eyes

Nice Smile

Fit Body

Fair/Just Boss

Paycheck

Free Time

Disposable Income

Favorite Foods

Happy Memories

Eat Fresh!

So last Tuesday Oprah aired a show on towns where the residents live to be some of the oldest in the world. These 'blue zones' are places where more ppl live to be 100 years old than any place else on Earth. As you can imagine, much of the show was focused on what these ppl do...what's their secret...how did they discover the fountain of youth. Well, as I'm sure that you've guessed...their success was largely attributed to their lifestyle and more specifically...their diet.

It really struck me that many of these ppl ate healthy...I mean really healthy, like vegan-lifestyle. Now...trust and believe that I am a loooooong way away from giving up meat, let alone all animal products. However, I cannot deny that as I reflected on my own diet, I struggled to find many spots for fresh fruits and veggies. As a matter of fact...my diet isn't at all balanced (mostly meat and starch w/a few veggies here and there...and don't forget sugar). If you think about your diet, then you may find that there are plenty of foods (even healthy foods) that fill your plate, but don't represent some of the major food groups.

Of course, this is something that I want to work to correct, so I found this article that talks quite a bit about maintaining a healthy diet. I have included some of their recommendations below!


Vegetables and Fruits: Vitamin, antioxidant and fiber powerhouses
Fruits and vegetables are low in calories and are packed with vitamins, minerals, protective plant compounds and fiber. They are a great source of nutrients and vital for a healthy diet.
Fruits and vegetables should be part of every meal, and be your first choice for a snack. Eat a minimum of five portions each day. The antioxidants and other nutrients in these foods help protect against developing certain types of cancer and other diseases.
Go for the brights: The brighter, deeper colored fruits and vegetables contain higher concentrations of vitamins, minerals and antioxidants - broccoli, kale, mustard greens, butternut squash and sweet potatoes are several excellent choices. For fruits, choose fresh or frozen, and focus on variety. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.

Avoid: Fruit juices can contain up to 10 teaspoons of sugar per cup; avoid or dilute with water. Canned fruit often contains sugary syrup, and dried fruit, while an excellent source of fiber, can be high in calories. Avoid fried veggies or ones smothered in dressings or sauces – you may still get the vitamins, but you’ll be getting a lot of unhealthy fat and extra calories as well.

Whole Grains for long-lasting, healthy carbohydrate energy

In addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown people who eat more whole grains tend to have a healthier heart. Make whole grains an important part of every meal.
Make sure you're really getting whole grains. The words stone-ground, multi-grain, 100% wheat, or bran, don’t necessarily mean that a product is whole grain. Look for the new Whole Grain Stamp from the Whole Grains Council. If there is no stamp look for the words “whole grain” or “100% whole wheat,” and check the ingredients to make sure each grain listed is specified as whole grain. Some good sources of whole grains are dark breads, whole wheat, brown rice, oatmeal, barley, millet, toasted wheat cereals.


Avoid: Refined grains such as breads, pastas, and breakfast cereals that are not whole grain.

Healthy Fats and Oils to support brain and body functions

Foods rich in certain omega-3 fats called EPA and DHA can reduce cardiovascular disease, improve your mood and help prevent dementia. The best sources for the EPA and DHA omega-3 fats are fatty fish such salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. Canned albacore tuna and lake trout can also be good sources depending on how the fish were raised and processed.
You may hear a lot about getting your omega-3’s from foods rich in ALA fatty acids. Main sources are vegetable oils and nuts (especially walnuts), flax, soybeans, and tofu. Be aware that our bodies generally convert very little ALA into EPA and DHA, so you may not get as big of a benefit from these foods.


Some people avoid seafood because they worry about mercury or other possible toxins. But most experts agree that the benefits of eating 2 servings a week of cold water fatty fish outweigh the risks.

Nuts, Seeds, Beans, and Tofu: alternative sources for healthy proteins
Beans, nuts, nut butters, peas, and soy products are good sources of protein, fiber, vitamins, and minerals. Many of the foods in this group provide iron, which is better absorbed when a source of vitamin C is consumed with the meal
Choose: Black beans, navy beans, garbanzos, and lentils and other beans. Nuts like almonds, walnuts and pecans. Soy products like tofu, soymilk, tempeh and veggie burgers are great sources of protein for vegetarians.


Avoid: Salted or sugary nuts; refried beans.

Dairy products and other sources for calcium and vitamin D

Dairy products provide a rich source of calcium, necessary for bone health. Most are fortified with vitamin D, which helps the small intestine absorb calcium. Calcium can also be found in dark green, leafy vegetables, such as kale and collard greens, as well as in dried beans and legumes.
Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Take a vitamin D and calcium supplement if you don’t get enough of these nutrients from your diet.
Choose non-fat or low-fat dairy products that do not contain rBST (bovine growth hormone). If you're lactose-intolerant, choose lactose-free and lower-lactose products, such as lactose free milk, hard cheeses and yogurt.


Avoid full-fat dairy products or products from cows treated with rBST.

**Singing** "Welcome baaack...welcome back, welcome back, welcome baaack!"

We're back home and back at work with one winter holiday down and one more to go. I hope that everyone had a great vacation last week and spent some quality time with those that you love. You all know that I am always on my 'life is short' kick, so I hope that everyone is taking the time to celebrate and enjoy the ppl who truly matter in our lives.

I had a wonderful time with the family. I have a renewed commitment to bond with my sister (I love her, but we've been communicating only on major holidays. I'd like to do a better job of keeping in touch.), and I really enjoyed spending time with the parents. At the same time...there is a small sense of sadness that's lingering, but I'm determined to focus solely on the blessings that are all around me, as well as my hope and faith that the best is yet to come.

On a health and exercise front...my plan to lose a few pounds by the holidays has been a total flop. I haven't been eating right (I find it hard to say 'No' to the many lunch and dinner invites that have been coming over the last month or so. I mean for someone who values friends and family so much, I hate to miss an opportunity to create a new memory or say goodbye to an old friend/co-worker). On top of that...my workout routine is most likely a bit stale. Swimming twice a week and yoga twice a week has gotten me comfortably seated on a plateau...as this has been my routine for the last year. Unfortunately, I genuinely enjoy these exercises, and they work for me. Any suggestions? If you know me, then you know that sweating is kind of a no-no. That makes it kinda hard to find a good workout routine (hence the swimming and yoga). Maybe I need to get back into Pilate's, simple weight lifting, or walking on an incline at a comfortable pace. Are there any new workouts that I'm missing? Maybe some sort of a dance class.

Until then, I'm back on my 5:30 wake up plan. Since I'm not driving to the burbs anymore, then I have to get up a bit earlier than usual...to swim, come home and dress, and then hop on the bus and head to work. I guess I'm really getting up at the same time, but instead of spending an hour driving...I am now spending 30 mins getting dressed and 30 mins on the bus. It's not such a bad deal, so I won't complain about it. Also, I'm simply going to have to eat right. I know how to do it...but I'm so easily tempted. I was trying to find a balance btwn eating on a diet and eating nothing but junk. However, seeing as how I tend to snack just a bit (ok...maybe more than a bit) even while on a diet, then maybe that needs to be my goal. You know...reach for the moon and land among the stars (or reach for the stars and land on the moon, maybe).

Anyway, that is all for now. I hope everyone is well, and I'll be back with some more healthy living tips this week!