When was the last time you set a small goal for yourself ... crushed it and celebrated? For me, it was yesterday. Well, I set the goal about a month ago, but I achieved it yesterday and celebrated myself like I had won the lottery. I do that for just about every benchmark I surpass in my life — spiritually, professionally and everything in between. It helps me to stay encouraged and it has strengthened my ability to self-motivate.

When my Apple watch crossed the 45-minute mark and buzzed on my arm, I started clapping mid-stride as if I was crossing the finish line of a marathon. I mean, I felt like that because when I started using my stair stepper, my stamina was so low. I could only do about 7 minutes without stopping before my muscles felt tight and my legs burned too much for me to continue; that was Dec. 31.

In my last post, I talked about giving yourself time to make progress. It took me exactly 30 days to get to 45 minutes on my machine. I started with two 7-minute sessions — taking a two minute break in between, and then moved up to one 15-minute session the next week. A few days later, I was able to go 21 and then 25 minutes without looking down at my watch. I don't see the benefit of it yet on my body, but being able to do more lets me know that progress is happening and that better is going to show up soon.

xMVL

I don't like working out. But, I love how I feel mentally when I finish and how I feel physically every day because I'm pushing myself and getting through at least 60 minutes five to six times a week. I can thank my family's annual wellness challenge for this because prior to its start five years ago, I wasn't doing anything fitness wise. ... And I was 30 pounds heavier. I didn't even realize it until I lost the first nine pounds, which doesn't sound like a lot. But, nine pounds showed up profoundly in my face and neck. At that point, I had lost from stress and from having dramatically changed my eating with the Challenge meal plan: no red meat, no pork, no sweets, no carbonated beverages or fast food, and no fried foods, smoking or alcohol consumption.

The physical part of the family effort calls for at least 30 minutes of exercise daily and a minimum of 10,000 steps a day. We didn't really start focusing on moving until year two of the Challenge, but when we did the changes individuals experienced in our family were great.

And so, I'm back on ... though I try to never really be off (the Challenge lifestyle). The first two years, I stopped being dedicated to it as soon as Memorial Day weekend passed, which is our official culmination weekend (January through Memorial Day). But, somewhere between years two and three, I realized how differently I felt. I suffered from heart burn less. I slept better. My appetite, which had always been poor (and completely slowed down my metabolism) was hearty. I had great energy. Why was I stopping? So, I kept going. And while the group context is really helpful for keeping me motivated, I became my own best motivator. Being able to sleep at night and going from a size 12 to a size 6 made a huge impact on my mind and my perspective. More than anything else, however, I feel good.

Yesterday, I did 30 minutes on my stair stepper, spent 25 minutes on arm exercises with 4 lb. weights and I walked just over 20,000 steps. This morning, I had dark chocolate, coconut almond instant oatmeal for breakfast (it's what's in my cup in the pic). I needed this added discipline in my life.

Someone asked me on the MVL facebook page this week for tips to jumpstart. A few thoughts:
1. Start simple. Commit to walking 20 minutes every day. I believe we often derail our efforts before they're able to take hold by biting off too much in the beginning. Just start walking. I read recently that walking 10,000 steps every day can cause you to lose a pound a week.

2. Find someone who is going in the same direction as you with your goal to be accountable to. Accountability is a powerful tool, if you don't allow yourself to be intimidated by it.

3. Be consistent. Do what you have in your fitness plan every day until it becomes your routine. A week is not long enough to make a determination about results. Give yourself time to see some benefits.

4. Don't wait for a certain date or time. Begin today.

* What I do everyday: At least 30 minutes of cardio, but usually more like 50 minutes. I walk a minimum of 15,000 steps every day, but my aim is 20,000. I eat five meals - which includes two snacks. I drink half my body weight in ounces of water every day. No fast food. No soda. No fried foods. No red meat. No sweets. No pork.

xMVL

As a journalist, the pressure is always on. We are always on deadline, always trying to be up-to-the minute on what's happening around us, always mid-thought ... because news is always happening. Sometimes it can feel as if you're only as good as your next story. That's not true, but it's the press that pushes us to keep producing and producing well.

This week, I've been quite reflective about how much my career as not just a journalist, but more specifically an editor has been the platform that God has used to really refine me as both a spiritual and natural woman. I told my Facebook friends yesterday that  I have seen God transform me through my writing gift — from the way that I engage people, to my manner of communicating and even the doors that he's allowed me to walk through. I have always said that my career opportunity as an editor is a dream come true but I realize now how significant it is because of how much the Lord has worked on me as a spiritual vessel through it. 

When I first started out as a newspaper reporter, I was impatient, easily shaken, stubborn, apt to  overreact, inflexible ... so many things that overshadowed the fact (in so many instances) that I was a hard worker and a quick study. I probably appeared a risk to anyone who was looking at me for promotion. But, as I have matured spiritually, God has matured me on a natural level as well which has been the key to so many open doors for me. Not only am I an even more earnest worker and still a quick study; I have learned (and am still learning) to be forebearing and slow to speak. Instead of being a reactor, I'm measured and take the time to (even sometimes creating the space to) consider the situation so that I can respond properly. I'm increasingly introverted (unrelated lol, but!) so I spend a lot of time doing things by myself but also observing what is happening around me — people, places and things. And more than anything else, I am careful to be mindful of people's feelings. Constantly working at these tenets has caused me to scrutinize my energy; the energy that I have for tasks as well as the energy I bring into a situation. 

Your energy is a choice. We rarely get enough rest or eat the right things enough to notice a change in how we are feeling. It makes a difference. If you're tired, you're not at your best. And if you're not at your best, you won't inspire the best in others. The same goes for the energy we bring into the room, literally and metaphorically. I read in a Harvard Business Review article, recently, "The rituals and behaviors established to better manage energy can transform one's life." It's so true. 

Working out consistently has caused me to clear my mind, which in turn helps me to sleep better, wake up well-rested and feel prepared to handle whatever challenges I face — from momentary events to substantial projects. We all know someone that we avoid because they tend to be pessimistic or just simply have a draining energy. That is a choice they have made. 

The challenge of maintaining and being excellent requires a great deal of energy. But, the energy you put in also produces a propelling energy that can actually empower you. You just have to choose it. 

I was talking with a friend recently who was wearing an immaculately coordinated monochromatic look and told her how good she looked. She responded, "often when I'm getting dressed, I ask myself 'what would Katrice do?'" It was such a wonderful and sweet compliment. And that got me to thinking about how I would describe my approach to style ... 

Three quick tips I'd say determine my look just about every day: 
1. Take a risk (grab something a little unexpected). 
2. Turn around and thoroughly study what you look like from behind in the mirror (that back view can make or break a look). 
3. Have fun (my clothes make me feel a way. If I love the way something made me feel a certain day, I may replay it within days).

- xMVL

photo by Mecca Gamble