Tag Archives: healthy living fitness

It’s Time to Make Magic Happen!

Goals are like magnets. They’ll attract the things that make them come true.
– Tony Robbins

Point to Ponder:
What are some different things you would like to do or accomplish by the end of 2013?

Action Item:
Determine 3 different things (be specific!) you would like to do and/or accomplish by the end of 2013 and write them down on the iGnite-provided goals card provided above.

By Neissa Springmann

I don’t know about you, but for me the summer months are fairly unproductive. Maybe it’s the heat mixed in with vacations, but I just can’t seem to find my rhythm, which is why I love September! With school starting, cool temps around the corner and college football (random, but it helps!), I am energized and motivated to get organized, establish a good routine and set goals. September is the fall’s ‘New Year’ and we get a do-over, so let’s take advantage of this ripe goal-setting season and experience magic!

I am an absolute believer in setting goals, creating vision and dream boards and living an intentional life, but I’d be lying if I told you I didn’t need to be consistently inspired to take action. And, not that there is ever a bad time to get serious and set specific goals, but now that the lazy and crazy days of summer are in the rear view mirror and we are entering the final quarter of the year, September is the perfect time to get motivated. Need more convincing? Check out a study conducted on students in the 1979 Harvard MBA program and from the book What They Don’t Teach You at Harvard Business School by Mark McCormack:

In that year, the students were asked, “Have you set clear, written goals for your future and made plans to accomplish them?” Only 3% of the graduates had written goals and plans; 13% had goals, but they were not in writing; and a whopping 84% had no specific goals at all.

Ten years later, the members of the class were interviewed again, and the findings, while somewhat predictable, were nonetheless astonishing. The 13% of the class who had goals were earning, on average, TWICE as much as the 84% who had no goals at all. And what about the 3% who had clear, written goals? They were earning, on average, TEN TIMES as much as the other 97% put together.

So, do you believe in the power of writing down your goals? Are you motivated to set up to three specific goals for the fall? If so, take some time to determine what three goals (one physical, one mental, one spiritual) you’d like to accomplish by December 25, 2013. We have created the tool below for writing them down. When you’re filling yours out, here’s one more goal setting suggestion:

Focus on the things you want, rather than the things you don’t want, and like the picture above states, choose a friend to share your goals with so he/she can provide you with support and hold you accountable.

…What do YOU think?

Join the discussion & let’s learn from each others’ experiences
by leaving a comment at the bottom of this post. (it can be anonymous!)

Lessons Learned from the Smoky Mountain Adventure

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by Neissa Springmann

Each summer iGnite hosts a girlfriend getaway called a Monarch Escape. These adventurous yet relaxing vacations serve as an opportunity for women to partake in new and fun experiences while enjoying the camaraderie and companionship of one another. This summer we spent six days and five nights in the Great Smoky Mountains of North Carolina on what we called, the Smoky Mountain Adventure.

Our retreat began in the Hart House, a large six bedroom country style home nestled in the Cane Creek Valley of the Blue Ridge Mountains. Each day began around 8:00 a.m. and was chock-full of activities such as rock climbing, white water rafting, mountain biking, zip lining and hiking, followed by happy hour back at the house, a delicious dinner and the best part of all — candid and open conversations about the day and life.

escape zip line

After having hosted four Monarch Escapes, there’s no doubt that the best part of each getaway is the fellowship and opportunity it gives attendees to recharge their batteries. Not only do we all return home feeling exhilarated, confident and full of energy, but the bonds and friendships formed leave you feeling nurtured, supported and loved….and who can’t use more of that?!

Check out what a few of this year’s attendees had to say about their biggest takeaways from the trip:

“One of my favorite takeaways from the trip was spending time with new people that I did not know very well or at all before the trip…I truly enjoyed hearing everyone’s “story.” It is very comforting to realize that we all have some common threads as women, moms, wives, friends, sisters, etc. It is so inspiring to hear the things that other women in our group have achieved and overcome in their lives. I just loved our nightly dinner talks that spurred these great conversations!”

-Jill Watts

“During our 100 ft vertical rock climb, we belayed each other. When I was up about 50 feet clinging to any ledge I could find and a little scared, I looked down at JoAnn, who had my rope and my life in her hands. She said, “I got you, Kathleen.” I had no doubt that I was going to be fine! I love the “support” we get from each other in iGnite — LITERALLY!!!

-Kathleen Parker

“I’m really thankful I was able to share a week of my life with such kind, adventurous, inspirational women. I stepped out of my comfort zone and I came home with renewed confidence.”

-Annemarie Glover

“You never know what you are capable of doing until you try it. It is easy to say no, but when an opportunity to step out of your comfort zone comes your way, say yes and go for it!”

-Nancy Dacy

Interested in attending a future Monarch Escape with iGnite?
We would love for you to join us! Visit our website for details about attending future trips.

Click here to see more photos from the iGnite Smoky Mountain Adventure on Facebook

It’s Time to STOP Paying Attention to the Number on the Scale & START Focusing on the Fit of Your Clothes

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headerimage_fatvmuscle_650x225

STRONG is the new SKINNY. Why? Well, let’s discuss…

Weight has come up before in class as a topic of discussion (and as we all know, is unfortunately something that we women often talk and think about), so we wanted to be sure to pass along this image and set things straight. As the picture above shows, this is the difference between 5 pounds of fat and 5 pounds of muscle. Unbelievable, huh?!

Now you can see that pound for pound, muscle takes up less space than fat because it is more dense! It takes up approximately four-fifths as much space as fat, to be exact. So what does this mean for you? It means that even if two people are the exact same height and weight, the person with a higher body fat percentage will wear a larger clothing size.

This is why when you lose fat and gain muscle through exercise, strength training, and replacing many carbohydrates with protein (muscle food), you may not drop loads of pounds on the scale, but you WILL become more lean and a fat burning machine (not to mention healthier overall)! In addition to the less space it takes up, muscle is more metabolically active than fat, meaning it burns more calories when you are at rest than fat does. The more muscle you have, the more calories you burn — period!

So don’t get discouraged if you are not seeing big changes on the scale during an exercise routine. Instead, turn your attention to how your body FEELS and how your CLOTHES FIT and you will see the real, important changes taking place!

And never forget: fat is not your enemy– your body needs it! For optimal health, the best body fat range for women is 18 to 30 percent. For men, it’s 10 to 25 percent.

So what would you rather have… a physically smaller and more taught body (and not to mention BETTER HEALTH)? Or a physically larger body, less dense tissue and the toxic effects that excessive fat has on the body…but a smaller number on the scale? For the sake of your health, we hope that you choose the former!

Keep moving, strengthening, and enjoying your new muscles!!

Reference:
http://www.livestrong.com/article/438693-a-pound-of-fat-vs-a-pound-of-muscle/#ixzz2cdbC7c1i

What’s In Your B.A.G.?

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When I started counting my blessings, my whole life turned around. — Willie Nelson

Action:
Celebrate our wise, faithful and intelligent presidents of the past by focusing on your blessings, celebrating your daily accomplishments and (together) setting and achieving your weekly and long-term goals.

by Neissa Springmann

Monday, February 15th is Presidents Day. While I’m aware that it’s a federal and school holiday accompanied by the usual store sales, I shamefully know nothing about President’s Day… so I googled it. I found out that the real name for Presidents Day is Washington’s Day, in honor of George Washington’s birthday. AND it turns out that not all states observe it the same way. For example, Massachusetts calls it Washington’s Birthday and honors the presidents that came from Massachusetts, while Alabama calls it Washington and Jefferson Day. Who knew?

Regardless of what the day is called or how it is observed, we should be reminded of how George Washington and many of our early presidents put forth wisdom, faith and intelligence that have stood the test of time. The foundation and roadmap they laid out for us as well as their leadership and bravery is truly inspirational. I am convinced they’d want each of us to live and pass on their legacy as an overflowing “BAG.”

BAG!? It’s an acronym that represents three positive and essential things that allow us to spin our new cocoons, morph into new Monarchs and fly to new, high, and exhilarating places. Choose the color, shape, style or brand of your B.A.G., while proudly carrying it with you everywhere you go.

B stands for BLESSINGS. Upon rising, throughout the day and when going to bed, acknowledge and be thankful for all of the blessings that are in your big, shiny new B.A.G. As discussed in last week’s Journal, it’s important that we love ourselves and view a compliment as a blessing, without pointing out our blemishes in return. Receive the verbal sunshine with a “thank you,” and only think and speak kind and positive words about yourself and others. Our language and thoughts are the software that drive our body’s hardware, and happy people focus on what they have vs. what they don’t have. Stay focused on your blessings rather than your blemishes. WARNING: We’ll have the referee whistle on hand again this week; if a compliment is rejected or a blemish is called out, a compliment foul will be given!

A stands for ACCOMPLISHMENTS. Often when we think of accomplishments we think of big actions such as starting a business, getting a Ph.D., or running a marathon. But, it’s important that we experience and celebrate all of our accomplishments—big and small. We need not dismiss accomplishments such as getting kids successfully to school, seeing them successfully through school, crossing off all of our to-dos, exercising for the day, or paying bills on time. By dismissing these accomplishments we are selling ourselves short of an opportunity to feel great. Building our self-confidence is essential. A lack of self-confidence is the greatest deterrent to success, which is why I believe that exercise is so important. It’s obviously good for us, but it’s also energizing, invigorating and provides a wonderful endorphin rush. Regardless of what accomplishment we fulfill, it will be a result of disciplined efforts — which always have multiple and worthwhile returns! It’s important that we celebrate our accomplishments and allow others to celebrate alongside us on a daily basis.

G stands for GOALS. Think back two years, or even one year ago. Are you healthier, happier and in a better place personally, professionally, spiritually, mentally, or financially? A way to increase your chances and chart your progress is by making goals for yourself. Providing goals can ensure that we are taking steps forward instead of walking in circles or even taking steps backward. When taking the time to write one or two goals down the result is always exponential. When we procrastinate and do not set goals we’re putting our potential for more success and happiness on layaway. By setting lofty and easily attainable goals you’re destined to experience accomplishment and be in a healthier, happier and better place… I promise!

As we begin our week with Presidents Day, I encourage you to fill your B.A.G. with all things our past presidents would want us to focus on: blessings, accomplishments and goals. Eliminate all talk of your blemishes and celebrate everything! Before the start of the week, write down your goals for the week. Leave time and space for spontaneity; however, plan when and how you will love yourself with exercise as well as other important and necessary tasks on your agenda. There’s no doubt we’ll take flight, experience success, and will celebrate on Friday and throughout the Journey.

This week’s video highlights how our little “accomplishments“ can make us so very very proud.