goals, life

Making your life a priority!

Hi friends! Happy FRIDAY! I hope each one of you had a fantastic week and have some fun plans for the weekend! Maybe some pumpkin patch fun? Football? working out?
Tell me below what you will be doing this weekend! ❤

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I have been doing a lot of thinking about a major excuse that I see so many people use, and I use, too!

I DONT HAVE TIME!

I recently read that in order for you to create a life that you love you must rephrase this thought. It is so simple yet so dramatic!

Instead of saying I don’t have the time – say, This is not a priority to me.

Woah.

Big difference, right?

Are you sitting there thinking – I hate my body, I need to get in shape, I need to get healthy but I just don’t have the time… you are telling yourself that your health is not a priority.

But it is! It really is!

CREATE THE TIME!

Don’t create the time for me… create it for YOU! No matter what you are saying you don’t have time for ask yourself if it’s a priority.

 

Ok let’s get down and dirty!

What are priorities? Priorities are the things that you want to accomplish in any given period of time. Think SHORT TERM GOALS. The more your goals represent your values, strengths and passions, the more likely you are to achieve them. The same thing goes for your priorities. A lot of people are stuck with to-do lists that have a lot of “shoulds” rather than their choices. Why not recreate your to-do list and have it reflect the things that represent your authentic choices?

1. Be aware of how you are currently spending your time

Write down all the things that you do. You need to start assessing your time! How much time do you spend in each area? Where you spend your time is where your priorities are currently at. Do you veg out playing Candy Crush on your phone? Skimming through facebook? Working on your business? Creating a healthier life? Whatever it is that you do you need to ask yourself if this is a priority and are these things aligning with my goals and purpose!

2. Assess how satisfied you are with the way you are spending your time

Think about the most important areas of your life (career/business, relationships, personal development, finances, health, traveling… etc). These areas are unique to you!

• Rate each area in terms of how important it is to you. Use a scale of 1-10 with 1 being “not important” and 10 being “vitally important. 

• Now rate how well are you living each of these areas. How satisfied are you with the amount of time that you spend on this area? Rate this on a scale of 1-10.

GOLDEN NUGGET – Look back at those areas that you rated as very important (8, 9 or 10). If there is a gap of 2 or more points between how important an area is and your satisfaction rating, chances are that you are feeling a lack of balance because there is a gap between what is important to you and what you are actually doing.

3. Set new priorities to start doing more of the important things in your life!

What important activities are missing from your life and as you review each question, right down the activities that come to mind.

1. What is the most important thing in my life right now?

2. Where would I want to spend more time?

3. Where could I spend less time?

4. What areas need my attention now (e.g., school, talent, health, relationship)?

Write down your activities in the order that feels most important to you. This is your new list of priorities!

Remember that your priorities can change in any given period of time. If there is something important on your list that you do not have time for right now, think about when you can slot that in. It’s another way to take charge of time and feel in control.

I really hope this helps!! And more importantly I hope you start taking action NOW!!!

XxOo Tasha

A big thanks to Astrid Baumgardner, JD, PCC for providing some helpful tools and content for this blog post! She is a life coach and a lawyer – check her blog out today! http://astridbaumgardner.com/blog.html

#journal365

Positive Beginnings – Journal Prompt #2

 

Writing

Having positive inspiration around you does wonders for your soul! I have an entire notebook filled with inspirational quotes, pictures and stories. I always open it when I feel I need a little pick-me-up in my day or if I just need some good soul food!

Find your favorite inspirational quote and journal about it! Write down why you love it, how it makes you feel and any other feelings! Make sure you tag this page in your journal as you can always refer back to this page when you need a little positive energy!

Here are some of my favorite inspirational quotes:

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stay calm

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balance

never give up

      passion

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Happy Journaling!

XxOo – Tasha

#journal365

Positive Beginnings – Journal Prompt #1

 

Writing

Well hello 2014!
The start of a new year always brings about a sense of excitement and positivity in the air, don’t they?! Don’t let this NEW YEAR pass you by – this year is yours and I hope you grab it by the horns! To help inspire you, let your dreams grow and make the most of every opportunity, journaling is the perfect tool to use!

To start you off on your journey and help you stay motivated while you’re journaling, I am creating a new journal prompt each day in 2014! I hope this will allow you to stay focused and motivated all year long! Whether you want to journal in the morning with a hot cup of coffee, during the middle of the day or at night before you turn into bed, use these prompts when you need some help writing.

Journaling Prompt #1:

It’s January 1st – Explore your dreams and goals! What are you wanting this year? What do you want to accomplish? These can be as detailed or as simple as you like! Remember: writing your goals down on paper is making a promise to yourself that you are worthy of accomplishment and happiness! Need some extra help writing out your goals for 2014? Check out my Goal Writing 101 post!

Happy Journaling!
XxOo – Tasha

life, self help

Starting is the hardest part!

How many times have you said – “I’m DONE!”

Yea… me too.

So many of us start something… then we find ourselves extremely discouraged… then we quit. Just like that. It can happen over the course of a year, a month, a week and even a day! I will be the first to admit that I am VERY impatient! It’s a curse. I want things to happen NOW!

But some things in life take time. And that’s OK!

It's a process!

Change doesn’t have to be feared! What is feared the most is the uncertainty – are you going to fail or are you going to succeed? Is the change really for you? Even though you might be unhappy, at least you are somewhat comfortable. Right?

But is comfortable the best for you right now?

Change should be a series of actions that are planned out. It takes preparation to succeed with any new change in your life. Whether it’s changing careers, losing weight, relationships or moving, there is a certain order that needs to be clearly planned out before you can succeed. I asked this exact question over on my facebook page and I quickly saw three answers that really stood out to me:

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  • Fear of Failing
  • Starting
  • Having no support

So let’s talk about each one because they all have a connection!

STARTING

Oh man – the starting point! How scary and exciting all at the same time, right?! You have good intentions – YOU ARE FINALLY GOING TO DO IT THIS TIME! But… somewhere in the shuffle you lose that motivation and you find yourself giving up on the goal you once set out to accomplish.

It has happened to every single person!

So now what happens is whenever you feel the need to start again or something new, you think back at the time you failed yourself and gave up. Not wanting to go through that again, you choose to NOT start again! Sound familiar?

When you start you must PLAN! Planning is key – you must have the proper tools in place so that you can succeed and achieve your goal!

And you must find that inner fire and light it up! A few days ago I wrote a post on the steps you take when you hit ROCK BOTTOM. Some great tips – go check it out!

SUPPORT

I cannot begin to express how IMPORTANT it is to have constant support around you! No matter what you are trying to achieve, you NEED to have support! People cheering you on, helping you anyway possible and to be there when you feel like giving up. Life is not easy and you should be very aware of who you choose to keep around when going through changes! Find that support group that you can trust!

I love creating online support groups because we are all face the same struggles! You are not alone and if you feel alone then you need to seek some support! Just reach out and ASK!

FEAR Yes – starting something new is FEARFUL! What if I fail? What if I quit? What if it doesn’t work? What if I made the wrong choice?

Stop the negative talk RIGHT NOW!

So what if you fail! So what if it doesn’t work! So what if you quit! SO WHAT!

Wouldn’t you rather go through life knowing that you TRIED? I know I would! What if you DIDN’T fail! What if you DIDN’T quit! What if it ACTAULLY WORKED OUT JUST FINE!

I am not going to say it’s going to be easy. Because you will have to work at whatever it is you are changing. But believe in yourself! Believe that you are strong enough to accomplish anything you want to achieve! Believe that you are in control and that you have the power!

Fear will hinder your sight of the goal line. Fear will break you down. Fear will STOP YOU. But fear is something that YOU have created inside of yourself. Do you know what fear stands for? False Evidence Appearing Real

Yes, I have fear in my life. Yes, I know fear is very difficult to get past. But with proper planning, support and a solid goal in mind, FEAR should not be a issue!

I am planning on taking each of these subjects to the next level and dive a bit deeper, giving you some great take away tips that you can use in your daily life!

I hope you found value in this post. My main objective is I don’t want you to think you are alone – you are NOT alone! I also want you to see your self worth and create the life you deserve!

XxOo

competition

Meals – Day 2 Tuesday

Tuesday is done!
I felt AMAZING today with my eats!

I started the day with my protein oats again!

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1/3 cup organic oats with a scoop of my ViShape Powder and black coffee. I never used to eat oats as they seemed to go right through me and not keep me full. Now that I am adding my protein powder, they are sticking with me! And they taste AMAZING! I am LOVING my ViShape!

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Snack was a ripe banana! Did you know that I have never like bananas? Yup! NEVER! Over the past few months though, I have forced myself to eat bananas and now I eat one a day! But they have to be SUPER RIPE! Lots of spots!

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I came home and quickly mixed this salad together – it was similar to last night’s dinner. Romaine lettuce + dried cranberries + 1/3 cup chickpeas + 2 teaspoons feta + red onion + red bell pepper + frozen peas + basil + dill + olive oil. YUM!!! I NEVER add dressing to my salads – I always drizzle olive oil with dried herbs and pepper. When I add feta or gorgonzola this adds salt and flavor, too!

I started to feel a little nauseous at about 4PM today which was very strange. It felt like I was car sick – headache, sensitive to light, dizzy… I am not sure where this came from or why. I sipped a little 7-UP to calm my stomach which helped!

After I started to feel a bit better I went to the grocery store to buy veggies and protein!

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A full fridge is a happy fridge!

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I write my shopping list down for you tomorrow – it’s getting pretty late here!
But it included lots of produce (asparagus, yams, apples, spinach, bell peppers, broccoli, cauliflower, green beans, parsley, melon), lean ground turkey, organic chicken breasts, quinoa, millet, beans, frozen peaches, oats and eggs. There was some stuff for Jordan, too!

As I put away my groceries I sipped on a shake.

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This purple beauty had blueberries, strawberries, frozen banana, ViShape Powder, water, almond milk and peanut butter. I didn’t finish it all so I saved it for in the morning.

I also consumed 2 liters of water today! YEA!

I was going to head to the gym this afternoon but as soon as I started to feel sick I knew that would have been a bad idea. I am hoping tomorrow that I will be back up in the gym! I cannot wait!

There have been SO MANY of you contacting me about my program and sharing your thoughts and insight. Thank you ALL SO MUCH! This means more to me then you realize!

If you are wanting more information on my program or would like to say HI, please contact me!

Goodnight!

Tasha and Jordan

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competition

Meals – Day 1 Monday

Happy Monday!

I wanted to quickly post my meals and snacks today. If you have been following me on my facebook page or instagram account, I have been posting some of my meals there. Ever since I mentioned that I am going to start training for  body/bikini competition, I have been getting massive amounts of emails and messages asking me about my food, fitness, etc.

I am so happy that so many of you are curious and wanting to know what I am doing!

I am planning on learning with all of you since I am just beginning! I have been researching my booty off this past weekend, too! I think the most complicated part is nutrition. I haven’t picked a competition date out yet so I am not going to be super strict about my diet but I am definitely cleaning it up! No more bites of chocolate, frozen yogurt runs, etc. I am eating more plant based protein and I will also be eating lean meat. Not all of the time but I will incorporate it a few times a week – turkey, chicken, fish.

Here are some of my rules that I am starting to live by:

  • Eat small, frequent meals during the day (5-6)
  • Drink water! I am aiming for 3 liters – 1 gallon
  • Limit my salt
  • Meal prep daily and weekly
  • Cardio + weight training is a MUST!
  • Start measuring my food – I have never measure my meals so this will be a challenge!
  • Schedule my day! Include times for my cardio, weights, meals, family time, work, etc.
  • Be very conscious about what I am doing – always have an answer to the WHY!
  • Ask for help! Weights intimidate me so I will be asking for help!
  • Always strive towards my goal! I am constantly looking at contest pictures, reading stories, researching and visualizing! This is SUPER important for me!

I am giving myself the next 90 days to lean down, tone up, practice good eating habits and to mentally prepare for the next step!

Here is the food that I consumed today:

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*When measuring your oats, measure dry. Not cooked. I use 1 packet of organic instant oats with a scoop of Vi Shape protein powder. Heat for a minute or two.*

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* My salad was a few cups of chopped romaine lettuce, 1 teaspoon of dried cranberries, 1 teaspoon of feta cheese, chopped red bell pepper, chopped red onion, 1/3 cup garbanzo beans, a sprinkle of cayenne pepper, dried basil and a splash of olive oil. I added a small dab of coconut oil to my sweet potatoes along with cumin and black pepper. *

I didn’t go to the gym today – I will be starting my cardio weight training tomorrow! Eeeee! 🙂

During dinner I sat in on a team call, took notes, drank my water and wrote out my my goals! It is so amazing when you love what you do in your life! Even the stressful times seem not as stressful because your heart is just bursting with passion!

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This is a HUGE step for me! I have always wanted to compete and to be in the best shape of my life! I am ready to take the challenge, push myself to my limits and start taking action! Always go into something whole heartedly!

Leave your comments below! I would love to hear if you have competed! OR what has been your biggest physical accomplishment?

Remember to follow me on facebook, twitter and my instagram account for daily updates! ❤

goals

{Weekend Love}

Hey clean eaters! How has the weekend been for you?

I have been dealing with a head cold for the past few days and today it finally broke and hit me hard. Plugged up ears, soar through, stuffy nose… I guess cold season is here! Jordan has been a little stuffy this week, too. Kids and their germs – it’s the gift that keeps on giving! lol

I have been upping my shakes and smoothies as this helps with my sore throat and it’s a great way to get my fruits and vegetables in.

watermelon juice

This pink beauty is my beloved watermelon juice with frozen strawberries! Oh man, I could live off of these!

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I switched it up this morning and had a purple smoothie that was to die for! Blueberries, strawberries, spinach, orange juice, protein powder, water and almond milk. I felt much better after this!

What are your favorite ingredients for your smoothies and shakes?

The past few days I have been hiding out inside of my house. Not because I have been sick but because I have been brainstorming, building my future, analyzing my fears and passions and paving my own journey. I have been loving every single second of it!

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I had a powerful call with my dear friend, and coach, Kris from I Heart Wellness. She is AMAZING! So strong, so driven and just being on the phone with her make my passions come alive and allows me to see my own unique vision! In my opinion, everyone needs to have a coach in life. Someone to trust, to confide in and someone to tell you the steps you need to take in order to see greatness in your life! Even if you are coach! It’s so refreshing to get a new perspective on life!

Here’s the skinny: I will be turning 30 next month. And as much as I don’t think it’s a big deal, subconsciously I think I’m freaking out. I love parts about my current life and there are things that I thought would be different. So I’m taking inventory, setting goals and making a plan of action!

Some of my goals are relationship goals, physical goals, emotional goals, life goals… I have been running on my own positive fuel the past 48 hours!

Lots of good things are coming!

Over the next week I will be sharing some of my goals and dreams with all of you. One thing that I always tell my own coaching clients is to write your goals down. Remember: goals need to be specific with dates.

I have a great goal exercise that I will be sharing with you soon! 🙂

I am off to do more journaling, brainstorming and planning!

I will leave you with this ADORABLE picture that Jordan made – apparently it’s a portrait of ME! lol

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Dreams and Goals

Sunday Dreaming

Hello beautiful!

Happy Sunday! Are you enjoying your day so far? I am sitting here with my coffee and I am completely enjoying my morning! I feel so blessed to be where I am right now – I am helping people with their health and weight, making positive changes in lives and being able to sit comfortably from my living room. I have the biggest smile on my face right now!

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Are you smiling right now?

For years I have been searching for my smile. I felt lost and off a path that I knew I should have been on. I have HUGE dreams and passions but I never really understood HOW to achieve them. I thought I was failing at something… I thought I was failing at life. And I will admit that sometimes I still feel I am off of my path but recently it is much more clear!

Here are some tools that have helped me feel as though I was working in the right direction!

  • Start writing them down! Dreams will continue to stay dreams until you write them down!
  • Start attaching goals to those dreams. Goals are action items that have a deadline.
  • Start breaking your goals up into smaller goals. It’s important to understand that there are small steps to take to get you where you need to be. These smaller steps also create motivation because there is a sense of achievement every time you complete a task!
  • Get help! Do you feel that you simply cannot get where you want to go? Contact a professional coach, talk with a family member that owns their own business or talk with someone that is in the industry that you are wanting to get in to! Everyone is very passionate about their life of work and I bet they would be excited to share their story with you!

Whatever your goals and dreams are, believe in yourself! Believe that you have the power to be whoever you want to be!

Stay beautiful, stay healthy, stay YOU!
Tasha