motivation, physical activity

How to Motivate Yourself to Work Out – Motto

TIME shares some strategies on how to maintain motivation to exercise on a daily basis. Enjoy!

advice, Did you know?, links, motivation, nutrition, physical activity, Self-Care, Sleep, ted talks, Uncategorized

Random Shmandom Links

I’m getting really good at saving links that I want to post on here and then…forgetting to post them. Below are some random, great articles and videos that I’ve accumulated over the last week or two. I think it’s always important to be reminded how there are so many facets of health. Education on brain fitness, body posture, happiness, and food intake, for example, are all part of health; all part of YOUR health.

My favorite link in this post is the “What Makes a Good Life” TED Talks video.   In college, I traveled abroad in third-world countries where people didn’t have much besides a cell phone (crazy, right?), but they still managed to be welcoming and grateful for the resources they had. During those times of awareness I also read Blue Zones by Dan Buettner and fell in love with the book’s message about living a long, happy life.  Happiness really isn’t about having “things,” it comes down to…well, I’ll just let you watch the video. Enjoy!

How to Remember Names:

What Makes a Good Life? -TED Talks:

Here’s What Happened When I Slept For an Extra Hour Each Night:

The Benefits of Good Posture-TED Talks:

Vegetables Likely To Take More of Your Plate in 2016-NPR:

Keep Things Simple for a Long, Healthy Life-NPR:

What type of topics would you like to be addressed in the blog? Let me know!

Thanks for reading,






Education, motivation, nutrition, physical activity, Science, Self-Care, Weight, Women

In ‘Eating Lab,’ A Psychologist Spills Secrets On Why Diets Fail : The Salt : NPR

Another NPR article on why diets dont work. The author, Mann, studies right here in Minnesota!

goal setting, motivation

June Goals

Anddd it’s June. Before we look at June’s Goals, let’s flip back to May’s.

May was a really good month. I had three trainings: Basic Life Support/CPR Instructor Training (Yes I can certify you!), Lean & Green training to make your worksite more eco-friendly, & Make it Okay trainings, and I scheduled my first LLC presentation. Saw some family & friends and enjoyed the 75 degrees & sunny weather! It was pretty dang good.


Run every Monday at 6am– Check. It was a really great way to start the week. Some runs were better than others but I will continue to do the same distance, but a different route each week. I need to start doing some more hills!

1+ brick workouts/week– Check! I would only run maybe 10 minutes after a bike workout so this month I plan on stepping up that a bit. Again if you forgot what brick workouts are, click here.

Melodica 1+ times/week. Oh, yes I did. And I have “Bad Romance” down for the Lady Gaga debut for my friend’s wedding next month. I’m so excited. That thing is so obnoxious but hilarious.

Thank you card– More like a thank you post-check. I wrote it for Ashlee Secord- click here to see the post.

Volunteer/Donation– check. I donated to my friend’s new start-up company in Wisconsin & also watched my very talented friend, Pawan, and contributed to his Concert for Nepal. His family lives in Nepal and is struggling to give food & water to their community due to lack of transportation and resources. I would like to do a monthly donation or volunteer.

Sunglasses/Visor every workout– check! Not a big fan of visors. I didn’t feel like it was protecting my nose as well as I thought it would so I’ll just stick to sunglasses and coat my nose full of 70 proof spf.

Run around the lake 3 times– check-Sort of. I did the same distance that running around the lake 3 times would be, but  I found a course I liked better that did a figure 8 around 2 lakes . Eleven miles though…my poor knees.

Health video– check! I started A Simple Side of Health video. Only thing is, can someone let me know if the video is actually slow or if my computer is? It doesn’t seem to be playing well. I may have to redo it.

Whiteboard challenge draft- check. Wrote a bunch of notes on a notepad. Still have to format it a bit better and see what Kristen thinks about it.

Join a club or team– sort of…I looked into free running & biking groups in the Twin Cities, found a few, joined their mailing list, but I haven’t participated in an activity yet. Either I’m out of town or not back early enough from work to make it. I’m hoping to make it to a group running tomorrow if I get off work early enough.

Swim 1.5 miles– nope. The only goal I did not meet. I was doing so well but after three-fourths of a mile the pool was packed and there were 5, including myself, in my lane. It was driving me nuts….I know, excuses. But this is the month!

Alright, now on to tackle June:

june goals

  1. Track on myfitnesspal, daily– I would like to track my food intake and exercise every day. I want to make sure I am getting enough calories in my diet for how much I am burning. Plus, it’s really important to be aware of my eating & exercising habits in general. I am not a big tracker so I know this goal will be hard for me.
  2. Two (or more) brick workouts per week- stepping up the brick workouts! I would like to do at least two per week and really get my body in gear!
  3. Swim 1.5 miles– this is the month!
  4. Hip strengtheners 3 or more times per week- My right leg is shorter than my left, so my pelvis tilts, which is causing my knee pain…says the 5 physical therapists I worked with at a wellness fair a few weeks ago. They showed me some hip strengtheners that will help reduce my pain and improve my race performance.
  5. Write MOH speech– MOH= Maid of Honor speech. I had to edit the image because I put “MOA” for some reason. Awesome. Anyways, big wedding coming up and I randomly think about what I want to say in my car but it would be good to start structuring it a bit. She’s my best friend so I want it to be a good one.
    Also, if you want to make free graphics like mine, just go to It’s free and easy!
  6. Melodica 1x/week– practicing the melodica just cracks me up. Plus, I might include more of it into my MOH speech if I feel confident enough. It’s just fun to play. Maybe one day I can be as wild as this guy.
    …And survive my birthday. It’s my golden birthday this month and a few friends have some “plans” it. Welp, I just hope to survive it. 🙂

Alright, done! What are your June goals? Feel free to share them. Not sure how to set them? Click here for more information or search “motivation” and “goal setting” in the search box located in the top right of the screen.

Thanks for reading,


Twitter à @ InPower Coach

interview, Mental Health, motivation, Women

Move over Nike!


This post is very overdue!  A few months ago I visited Ashlee Secord, MA, LMFT from Thrive Therapy in Burnsville, Minnesota. Ashlee was referred to me from a networking friend. I have been attempting to contact professional women within the Twin Cities Area to seek advice and resources as I start my LLC and my friend referred Ashlee because he thought she would be a perfect fit- was she ever!  After my perspective-changing discussion with Ashlee,  I wanted to write a huge post about my experience with her after only a few hours. I had a word document draft written up, wrote her a card letting her know I will be writing a post about our meeting…anndd well, it’s now 2 months later and instead of looking at the word document I have drafted up or thinking what I could write I will just do what Ashlee repeatedly told me at our meeting, to “just do it.”

Ashlee is a Licensed Marriage and Family Therapist (LMFT) who not only provides individual/group counseling services, but also does workshops on weight-loss, communication and women’s strength, has an Ebook called, “Confident Women”  and is an influential speaker. (More to come, I’m sure!)

I met Ashlee at her office while she was wearing her comfortable workout clothes. I noticed immediately how confident she was (is).  I reviewed her website before we met and figured she would be very easy to talk to (especially after I read some of her educational and entertaining  blog posts) but our meeting was even more informal than expected. The whole hour (plus) I was there, it was like having a laid back conversation with a friend.

I could write about the questions I asked about her business start-up and  balancing work & personal life but that can mostly be found on her website. What the website doesn’t show you is how the Thrive Therapy title could not have been a better fit for this woman. She was glowing with passion as she told me all her plans for her business, her hobbies, passion for people, but most importantly (and noticeably) self-care. She mentioned numerous times how important it is to take care of ourselves, and as healthcare professionals practice what we preach.

She was very open & honest about herself and her business. She told me about her successes, but also told me about some of her challenges (e.g. a presentation that once did not go so well). But it was clear she took those challenges, which are typically seen as a negative things, as something positive that has helped her learn & grow to be the successful professional she is today. Why don’t more people accept challenges like this?

After asking her a few times about her business and her Ebook preparation and planning, she repeatedly said, “You just do it”.  I know I get caught up in wanting to do things the “right way” and thinking about it too much that it just doesn’t get done. When it came to her Ebook she said she just wrote and wrote. And while networking she goes as herself and no one else.  What resonated with me after that meeting was not only the “just do it” motto (move over Nike!) that she clearly practices, but how her passion made her very personable and how being open & transparent can establish trust within your first meeting with someone. No one wonder why she has so many clients 🙂

I’m going to go now. Get things done. Thrive like Ashlee. You know, do things!

Thanks for reading and thank you again Ashlee.


Follow Ashlee on Facebook and subscribe to her newsletter!