S.M.A.R.T. goal setting

Specific – Try to be as specific as possible with coming up with a goal. It’s hard to determine when a goal has been reached when it was vague to begin with. A lot of people come to me with the goal to “feel more energetic.” Which is great, but about as vague as you can get. In what areas of your life do you specifically want more energy? Climbing the stairs? Avoiding the afternoon slump? There is no such thing as a goal too specific. Don’t be scared to divide one big goal into several smaller ones.

Measurable – The best goals have hard numbers to back them up. Instead of “wanting to look leaner,” set a body fat goal. Instead of “getting stronger,” set a squat or chest press goal. Even better, write these numbers down and track your progress with hard evidence to see your improvements.

Attainable – You’ve just completed your first sprint triathlon and eyeing a full Ironman. Do you really have the time to dedicate to the training? Is that lingering shoulder injury really something that can be ignored? “Goals” are not “dreams.” We set goals to achieve them!

Realistic – If you’re 55 and looking to get down to your college weight, it’s time to re-evaluate and decide if this goal is really realistic at this point in your life. It’s great to reach for the stars, but don’t set yourself up for discouragement by setting your short-term sights too high.

Timely – Set a date and stick to it. To say you want to “run a marathon someday” is one thing. But to register and know it’s coming up will finally get you up and training.

Here are some goal examples:

  • Run a 5k without walking
  • Complete a pull-up
  • Swim 1000m without stopping
  • Get your heels on the ground during downward dog!
  • Squat your bodyweight
  • 100 kettlebell swings
  • Run a 8 minute mile – or a 9 minute mile!
  • Shoulder stand in yoga
  • Using the olympic bar

A few of my goals include:

Work
Digitize all my training programs.
So far I’ve been doing paper programs, and I’d like to design a nice digital format that I can e-mail to clients for tracking.  This will also allow me to have more clients in the STATES, for those that would like me to design personal fitness programs for them as well. 

Food
Make one new supper recipe each week.
Namely, a big ole’ dish that I can eat for leftovers all week.

Fitness
At least 45 minutes, 4x a week workouts.
This can include my video workouts, walking, jogging, or weight training.

Life
Do something fun once a week.
You guys, I am now working on average 10 hours a day. I’m up early every day. It’s so easy when working from home to fall into patterns of losing myself in work. It’s important I let loose once a week and forget about all my commitments and responsibilities 🙂 (work related that is).

Now it’s your turn. What are your goals for April? What is your current fitness goal??

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Monday’s 150-or-less calorie snack

Garlic & Herb Pita Chips

You can make your own tasty pita chips in a matter of minutes. Just cut pita bread into wedges (stale pitas work very well), brush them with a little olive oil and bake. Not only do homemade pita chips save you money, you’ll also cut calories by 16 percent.

Ingredients

  • 4 6-inch whole-wheat pitas
  • 2 tablespoons extra-virgin olive oil
  • 1 teaspoon Italian seasoning
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon salt

Preparation

  1. Position oven racks in middle and lower third of oven; preheat to 350°F. Coat 2 large baking sheets with nonstick cooking spray.
  2. Cut pitas into 8 wedges each and separate each wedge at the fold. Place the pita wedges, rough-side up, in an even layer on the prepared baking sheets. Brush with oil and sprinkle with Italian seasoning, garlic powder and salt.
  3. Bake the pita wedges, switching the baking sheets halfway through, until golden and crispy, 6 to 10 minutes (depending on the thickness).

Tips & Notes

  • Make Ahead Tip: Store in an airtight container for up to 4 days.

Want 6 pack abs? Tip of the day.

Let me help you get that washboard tummy!

I use to believe that you had to do a million sit-ups or crunches to get 6 pack abs.  About a year ago I realized that it was the cardio that actually brought the 6 pack to life.

I came across a smart tip from Jillian Michaels (one of my all time favs when it comes to personal trainers) today and I agree 100%. Thought I would share it with all of you:

Smart Tip: Six pack abs aren’t about crunches. You CAN NOT spot reduce fat. The best way to get a washboard tummy is by burning the fat off on top of the muscle with a combination of diet, cardio, & over all core based functional training. For example try moves like mountain climbers, jumping jacks with high kicks, lunge with rotation etc. These moves are dynamic (burn lots of cals) & condition abs at the same time.

I’d LOVE to help you get your 6 pack abs!

I’ve had 2 babies, gained over 40 lbs with each one of them. If I can get mine back, I can help you get yours back too.  Let’s start this week! 8718-1972 or send me an email to schedule purelifewellness@hotmail.com

Get back to the better you!

Time for a healthy Energy. XOWii Energy.

We all turn to energy drinks from time to time.  What we are looking for is a little kick, to get through our day.  We are not looking for that CRASH that most of us experience from Redbull, Monster, or the other sugar filled energy drinks you find in the grocery stores.  Keep reading to find out about XOWii Energy.  A healthy energy drink, with out the crash.

*from www.xowii.com

Propel your life

With literally hundreds of energy drinks on the market filled with sugars and harmful ingredients, XOWii™ Energy provides a healthy solution to revitalize your life. It features a powerful amount Glucosamine for joint health and resveratrol from Concord Grape to support a healthy heart. With XOWii™ Energy you’ll feel enhanced mental clarity, increased focus, and quicker recovery. You’ll soon be ready to face any challenge your day may have.

The need for healthy energy:

In this day and age, we are constantly on the go and slowing down is not an option. 30 percent of all American adults suffer from joint pain of some type, and 20 percent of Americans claim to experience fatigue intense enough to interfere with their everyday life. Our bodies are continually bombarded with environmental toxins, nutrient-depleted foods, chemically designed food ingredients and other harmful exposures. Most energy drinks provide “false energy” for a brief time and the artificial ingredients result in a crash after the boost. XOWii™ Energy provides optimal antioxidants to give you the all-natural energy and wellness you need.

The Rejuvenating Power of XOWii™ Energy:

XOWii™ Energy provides the vitamins and minerals you need for whole body nutrition. Two cans daily provide you with ‘full body armor’ antioxidant protection for optimal wellness, vitality and energy. XOWii™ has broken new ground in the pursuit of revitalized energy and enhanced human health. It delivers natural, sustained energy with no artificial stimulants or harmful side effects. Whether you are looking for a natural pick-me-up to get you through your day, or a recovery drink from your workouts — XOWii™ Energy provides superior vitality, joint support and whole nutrition.

With its delicious lightly carbonated berry flavor, XOWii™ Energy combines optimal antioxidants with the power to fight free radicals, provide essential nutrition, boost energy, mental clarity and protect against common health problems. With all those health benefits on your side, you’ll immediately feel the rejuvenating power of XOWii™ Energy.

Fuel Your Body with the Best Ingredients:

XOWii™ Energy boasts the highest ORAC of 5,735 in an 8.4-ounce serving! We have created a revolution in the health supplement marketplace with our leading innovations and ingredients. XOWii™ Energy is infused with Glucosamine for joint support and Açai berry for the best super antioxidant protection available. XOWii™ Energy also contains the following ingredients:

Açai Berry

Açai has recently become very popular for its health benefits and unique taste. Not only is it rich in antioxidant compounds, it also delivers essential fats, amino acids and several essential vitamins and minerals.

Aronia Berry

Another emerging super fruit, aronia possesses potent antioxidants such as proanthocyanidins and quinic acid.

Coffee Fruit

Our coffee fruit contains various polyphenols providing antioxidant, anti-inflammatory, energy-enhancing, immune-promoting and cell-protection properties. The antioxidants in the coffee fruit are known to fight free radicals, resist sun damage, slow aging, boost energy and mood, and enhance overall health.

Concord Grapes

Grapes contain resveratrol, a potent antioxidant nutrient that has garnered the attention of scientists everywhere. Grapes also provide a rich source of flavonoids and proanthocyanidins.

Elderberry

Research shows that elderberry is an excellent source of various antioxidant nutrients including anthocyanins and flavonoids. The berry has been used in various cultures around the world for a variety of conditions and as a general tonic.

I WANT AN EMPOWERED LIFE. DO YOU?

Directly from XoWii:

What is an Empowered Life?

An empowered life starts with you. It is waking up every morning and taking action to live the life you want to live. Every person’s empowered life is unique. Whether you are looking to improve your health, wealth or overcome obstacles — you must determine your goals and find the power within you to reach them.

At XOWii, we’re with you every step of the way. When you live an empowered life, you discover the freedom that anything is possible.  We provide a platform of unlimited potential, so you can work hard and live the results.

Healthy Living


At XOWii, we’re about whole body health and nutrition. Whether you want to climb mountains or play football in the backyard with your kids, those who consume XOWii products on a daily basis will enjoy the freedom of overall improved wellness.

Whole Body Health

We believe health isn’t just about about numbers on the scale — it is having the energy, physical endurance and mental capacity to do all the things you want to do. With XOWii products, we help you achieve whole body health.

Healthy Energy

XOWii contains fruits and antioxidants without the sugar and synthetic ingredients in most drinks. The result is sustained energy without the crash.

Mental Clarity

XOWii products are rich in antioxidants. Antioxidants have been proven to improve brain function and clarity of thought.

Freedom

Empowered Woman

Personal Freedom

The beauty of working with XOWii is that you don’t have to work 9-5 in a stuffy cubicle. You have the flexibility to work at your own pace on your own schedule. The freedom of time allows you to work in the comfort of your own home and tailor your business to meet your needs.

Financial Freedom

Financial freedom is the peace of mind you’ll have when you send your children to college without breaking the bank. Empowerment is knowing you can provide a better future for your children. Whether you’re looking to earn a few hundred dollars a month, or a few thousand, at XOWii, we recognize every person has unique financial goals. XOWii rewards distributors at all levels of involvement.

Achieve your Best Life

Some people are seeking better health and a smaller waistline, others are seeking the American dream of large, accumulated wealth. Whatever your definition of an empowered life, XOWii will get you there. So we ask you, what is your empowered life? Let us be your partner in achieving your best life today. How can we help you live your dreams?

Please let me know if you are interested.  Email me at: purelifewellness@live.com

Tuesday: Shake of the day

BLUEBERRY BANANA SHAKE

This Blueberry Banana Shake of the day is so refreshing and it will definitely hit the spot.  What could be better than the delicious taste of blueberries and bananas? A dash of cinnamon.  

Ingredients

  • 1 1/2 cup low-fat milk
  • 1 scoops Herbalife vanilla protein powder
  • 2 scoops Herbalife Meal Replacement 
  • 1/2 cup frozen blueberries
  • 1/2 frozen banana chopped
  • Dash of cinnamon (if desired)
  • tablespoon ground flaxseed or omega-3 oil

Preparation

Place all above ingredients in the blender and blend until smooth.

Serve and enjoy!

Monday: Shake of the day

 

Banana-Strawberry Quick Shake

To keep it short and sweet, this is  very simple, quick, but delicious after workout shake. I buy a lot of bananas and simply peel them and cut them in half. Place them in a zip lock bag and put them in the freezer (for up to 3 months).  I also have a bag of frozen strawberries in the freezer.   

Ingredients:

  • 3 frozen strawberries chopped
  • 1/2 frozen banana chopped
  • 12 oz of low- fat milk
  • 2 scoops Herbalife Meal Replacement
  • 1 scoop of  Herbalife protein powder

Preparation

Place all above ingredients in the blender and blend until smooth.

Serve and enjoy!

XOWii™ Ultimate !! All the nutrients you need in one convenient bottle

THIS IS EXACTLY THE KIND OF THING I HAVE BEEN LOOKING FOR!!!

When I read about  XOWii™ products instantly I knew that I had to be a part of this incredible comapny.  My passion is health, fitness, Pure Life Wellness ,  XOWii™can and will be a termendous  contributor to that. 

Read below to find out more about XOWii™ Ultimate and let me know what you think.  If you are interested in more information about XOWii™  and their products, email me at purelifewellness@live.com  or post a comment and I will get in touch with you ASAP

*The below information came directly from the XOWii™ website.

All the nutrients you need in one convenient bottle:

XOWii™ Ultimate contains all the essential nutrients for living your best life by providing maximum health benefits and whole cellular nutrition. Too often we feel tired and lethargic – this is directly attributed to the lack of nutrients in our food. XOWii™ Ultimate delivers pharmaceutical-grade nutrients from only the best organic, whole foods on the planet.

One 2-ounce shot of XOWii™ Ultimate is the nutrient equivalent of more food than you can comfortably eat in a day – 2 cups spinach, 3 oranges, 22 eggs, 15 avocados, 3 cups of pea, 50 bananas, 5 potatoes, 2 watermelons, 30 cups of tomatoes, 12.5 pounds of cheddar cheese and 80 mushrooms.

The natural solution to a better lifestyle:

XOWii™ Ultimate contains vitamins, minerals and supplements that are clinically proven to turn on the body’s inner pharmacy, activating anti-oxidants inside the cells with cellular respiration. A healthy body is the result of healthy cells. XOWii Ultimate is unique as it feeds the body at the cellular level for improved energy, optimal nutrition and enhanced overall balance.

As a liquid supplement, XOWii™ Ultimate has many advantages for your health – one of the primary benefits is that its liquid form combined with Bioperine™ provides the highest level of bioavailability possible. It bypasses the digestive process and the nutrients are absorbed directly into the bloodstream for maximum effectiveness. In fact, its nutrients will reach every cell in the body in 15 seconds. XOWii™ Ultimate is the natural solution to a better lifestyle. It’s an easy-to-consume liquid with a delicious mango flavor. It won’t be long before XOWii™ Ultimate is a part of your daily routine.

Advanced science for your health and well-being:

It’s clear XOWii™ Ultimate is the ultimate in whole body nutrition, the science speaks for itself. XOWii™ Ultimate has an unmatched ORAC value with a Brunswick Labs certified 8,688 in only 2 ounces – the highest in its category. Our ingredients are trademarked, clinically tested and pharmaceutical grade for a product your can trust.

Whole in one:

Each 30oz bottle contains the essence of the best vitamins, minerals and nutraceuticals available such as:

Aloe Vera

 The largest single ingredient in XOWii™ Ultimate, it can improve circulation, strengthen the immune system, detoxify your body and improve skin health.

BioPerine™

An extract from the black pepper fruit cultivated in the nutrient-rich soils of southern India. BioPerine™ is the active ingredient that enables the body to absorb fat soluble, water soluble and mineral nutrients into the bloodstream.

Coffee Fruit

Our coffee fruit contains various polyphenols providing antioxidant, anti-inflammatory, energy-enhancing, immune-promoting and cell-protection properties. The antioxidants in the coffee fruit are known to fight free radicals, resist sun damage, slow aging, boost energy and mood, and enhance overall health.

FloraGLO™ LuteinExtracted from marigold flowers, FloraGLO™ Lutein is patented and provides one of the major carotenoids found in human blood. Lutein functions as a potent free radical scavenger in a number of tissues including the eyes, skin, heart and lungs.

Oxxynea™

A clinically studied and proven combination of 22 superfruits and other foods. It has been concentrated to provide all the benefits in one convenient serving.

ZeaGold®

 An all-natural, highly bio-available Zeaxanthin derived from an exclusive whole food source – paprika. Unlike others, XOWii™ Ultimate provides a natural form of Zeaxanthin from a mixture of vegetable carotenoids providing a broad spectrum of antioxidant nutrients.

Sunday: Shake of the day

 BERRY HEALTHY BREAKFAST SHAKE

While just about all smoothies are packed with vitamins since their ingredients are usually fruits and vegetables, there are some healthy smoothies that are healthier and more rich in vitamins than others. This is one of the best healthy smoothies I have come across and its taste can’t be beat. I usually prefer frozen fruit for a better texture and consistency, but frozen or fresh this will be a delicious and healthy breakfast smoothie or anytime smoothie.
Ingredients:

  • 1/2 cup blueberries
  • 1/2 cup strawberries
  • 1/2 cup blackberries
  • 1 medium carrot chopped
  • 1 cup low-fat milk
  • 1/2 cup apple juice
  • 1/2 cup of  low-fat yogurt
  • 2 scoops of  Herbalife Formula 1 Nutritional Shake Mix

Preparation

Place all above ingredients in the blender and blend until smooth.

Serve and enjoy!

 

Saturday: Shake of the day

This is a recipe I experimented with to try to get a good amount of vitamins, calcium, protein and fiber in my diet. The great part of this is that I don’t get bored with it because I can change the type of fruit I use whenever I want.

All-Around Good Shake

Ingredients

  • 1/2 cup non-fat milk
  • 1/2 cup fat-free plain yogurt
  • 1/2 frozen banana, peeled and chopped
  • 2 tablespoons Herbalife Muscle Strength & Recovery (for protein)
  • 1 1/2 tablespoons flax seed
  • 1 teaspoon honey
  • 1/2 cup frozen strawberries

Preparation

Place all above ingredients in the blender and blend until smooth.

Serve and enjoy!

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