Posted on Leave a comment

To Get What You Want You Need to Know What You Want

Have you ever noticed that if you ask anyone what they want, they will tell you a list of things they don’t want? Isn’t that fascinating? Many people complain that they don’t get what they want but the truth is they don’t really know what they want. How about you, do you know what you want? In relation to your health, life, business, family, relationship, growth, passions? Do you know your dreams, places you want to visit, people you want to meet, experiences you want to be a part of, things you want to have? And I mean, do you really know them? Do you have a Bucket list?

The end of the year is great time to reflect on the passing year.

Whether it was a good year or whether it could have been better, whether you gave it all you’ve got, whether you’ve achieved all you wanted, whether you reached your goals? But to do so, first you need to know what those goals have been. Did you set up any for 2020? If not, how come will you know whether you’ve achieved them?

Few years ago, together with my hubby, we started our personal development journey. Since then we’ve been reading tons of books, going to seminars, working with coaches and we can say that our life got transformed, for the better. We’re still doing so.

One of the things we implemented was to go away for a few days end of December to reflect on the passing year and set up goals for the next one. This is also our quality time as a family. I love this and each year I’m looking forward to this.

After setting up yearly goals we create a vision board – with pictures that are visual representation of what we want and plan to achieve. This is displayed in our bedroom, so we can see it daily. I cannot stress enough how much more we managed to achieve since we implemented this whole process. Setting up intention of what you want is crucial to achieve it.

Dreams don’t come true, we make our dreams come true

So, if you’re ready to bring more of what you want into your life, spend some time before year end and plan on how to make 2020 incredible. You are worth it.

Follow these steps:

1. Set up goals for the next year

  • decide on what you want in all areas of your life: health, sport, family and friends, intimate relationship, work/career, finances, growth, contribution, pleasure/leisure, fun/social life.
  • Make sure your goals are SMART

Specific – what exactly you want

Measurable – how you will know you’ve achieved it

Attainable – within your reach

Relevant – worthwhile for you right now

Time framed – what is the deadline to reach it

Example of a Smart goal: “By the end of April I will lose 6 kg to look amazing in bikini when I walk on the beach of Majorca”

2. Write your goals down

3. Create a vision board – cut pictures from magazines/internet, make it bright and beautiful (doing this is so much fun)

4. Display vision board in a place that you can see it every day (set it up on your mobile too)

5. Every quarter check where you are with your goals, whether they need refining, updating

6. At the end of the year reflect on your goals, check what you managed to accomplish

7. Celebrate !!! small wins are to be celebrated too!!

8. Set up goals for next year… and the story starts all over again 🙂

So Now… Open your calendar and SCHEDULE the time when you’re going to do so. What gets scheduled gets done. Allow yourself enough time.

Enjoy the process and MAKE IT HAPPEN.

Wishing you all the success in New Year, YOU deserve this.

 

If you liked this post please share it with others, they may need it and like it as much as you do. You can find Active Happy Mama on Facebook or follow me on Instagram.

Posted on Leave a comment

Make Yourself a Priority Mama

As women, we are so ingrained to do everything ourselves. We believe that we must be the perfect mother, the perfect wife, the perfect daughter, the perfect friend, the perfect employee or the perfect business owner who can do it all. And on top of that we must be in a perfect shape, off course. Somewhere along the way, we forget about ourselves. We give it to everyone else and end up an emotional burn-outs instead of the woman we’re meant to be.

Especially us mums… When you just had a baby, the reality of your days may be far from what you have expected. It is unpredictable; often the day is not going to go by exactly how you planned it. You may want to lose that baby weight and start exercising, but you have no idea how to do that. When and where to train and what’s even more important how to find energy and TIME to do so…

I get it, I know how BUSY, TIRING and OVERWHELMING being a MUM is, especially when you’ve just had your first baby. I’m the one myself. It’s a giant roller coaster; one moment you’re feeling you’re on top of the world and the next moment you’re crying your eyes out feeling completely powerless! You look after your little baby but you have no time and energy to look after yourself…

Let me ask you:

  • How many times have you been putting yourself last, looking after everyone around you but yourself?
  • How many times you wanted to look after yourself and your body but never really had time to do so?
  • How many times have you said: “I’ll start tomorrow” only to find out that tomorrow never comes?

You know what…they say, “you cannot pour from an empty cup”, so if you don’t look after yourself, sooner or later you won’t be able to serve the loved ones around you. There is a reason why all airlines ask you to put your oxygen mask first before you put one on your child.

Let me tell you this: If something is important to you, you will make time for it. And your health and well-being must be in your top 5 priorities. You need to make healthy eating habits and physical activity part of your life; it’s not either or, it’s not a hobby, it’s your responsibility Mama.

Active lifestyle doesn’t need to end when you have a baby. Eating healthy and exercising is not only important but crucial for your physical, mental and emotional sanity. When you look after yourself, you will not only look better, you will feel better, you will find your confidence back, and you will be ready to rock the world. You will be the best role model for your child and the strong foundation for your entire family.

Happy Mama = Happy Child

When is now, better time to finally do something for yourself?

You are worth living the life you want, you are worth having the body you want, you are worth being the best version of yourself and the best role model for the ones around you.

Make Yourself a Priority Mama to be:
* FIT mummy who loves her body and is able to fit in that favourite jeans
* HAPPY mummy who enjoys doing something for herself without feeling remorse
* CONFIDENT mummy, who knows how to combine healthy lifestyle with motherhood without turning your life upside down
* HEALTHY mummy who is a role model to you little one/ones and the entire family

No excuses Mama, YOU need to start living the life you want and deserve NOW instead of waiting for the “Perfect” moment.

If you liked this post please share it with other mums, they may need it and like it as much as you do. You can find Active Happy Mama on Facebook or follow me on Instagram.

Posted on Leave a comment

What I Feel Like Saying On My Birthday

It’s my birthday 🙂

I love birthdays, I love spending this time with people I love, recieving calls, messages, letters, gifts from my family and friends, this is the day when I feel really special and I believe everyone loves feeling this way.
When I was thinking about what post to write on this occassion, many ideas came to my mind. But there was one that was the strongest, the one I wanted to touch on for a while, the one that is the most important at the moment.

I want to take this opportunity to express my deepest gratitude to my wonderful parents.

THANK YOU FOR BRINGING ME ONTO THIS WORLD
This one is huge, we often take things for granted, we often disagree with our parents, we often argue with them or we may even not talk to them because of “something happened”. But really, regardless what type of relation we have with our parents at present, these 2 people are the ones who gifted us with the miracle of life.
I’m so grateful to my parents that they met, fell in love, got married and had me as their child. Thanks to them I have the opportunity to be in this world and enjoy all the wonderful things it has to offer. Thanks to them I’m seeing wonderful places, meeting amazing people, doing extraordinary things, experiencing adventures that will stay with me forever  ❤️

THANK YOU FOR NOTICING WHAT I’M GOOD AT AND DIRECTED ME THAT WAY
Since I was a little girl, I loved singing, dancing and performing. I was the star of the show at every family party, entertaining everyone whether they wanted it or not…;) no fears, no confidence issues, I was just going for it, doing what I ‘loved.
My parents always let me express myself and sent me to school where I was a part of dancing group “Pedziwiatry“. That was the best decision ever and I’m forever grateful for this. Not only was I singing, dancing and performing, I traveled around Poland and Europe, met wonderful friends and had such a joyfull childhood. I believe that spending 10 of my early years with “Pedziwiatry” had a huge impact of who I’m now, what I love doing and what’s important to me  ❤️

THANK YOU FOR SENDING ME ON HOLIDAYS WITHOUT YOU SINCE I WAS 5 YEAR OLD
Yes, that’s true, since I was 5 I was always going to summer and winter holidays. I’ve seen so many places, I’ve learned to be independent, increased my confidence and belief in myself and what I can accomplish. I’m sure that helped me shape my personality and had a massive impact on who I’m today  ❤️

THANK YOU FOR HAVING AMAZING CIRCLE OF FRIENDS THAT YOU’VE KNOWN FOREVER
Some of your friends you met when you were kids and you still keep those friendship. I’ve always admired you for this. I treat them all as our family. You’ve always have so much fun together and I love having a party with you all. It’s amazing that uncles and aunties I remember since my early childhood were dancing at my wedding and they keep dancing with my son now. You showed me what friends for life really mean  ❤️

THANK YOU FOR BRINGING MY SISTER ONTO THIS WORLD

When I was 6 years old, my sister was born. I’m forever grateful for having her in my life, I love her to bits. She is my soulmate, my partner in crime, the one who knows me inside out, the one I share the best inside jokes ever with, the only person I don’t need to explain our crazy family to. I cannot imagine growing up as the only child. Why I feel so grateful for having a sister, you can read in HERE. I also plan to have the sibling for Kuba to let him experience the power of having brother or sister  ❤️

THANK YOU FOR SHOWING ME THE WORLD AND PASSING ON ME THAT PASSION FOR TRAVEL
I remember you saying “things you buy may not last long but places you see will stay with you forever“. That’s why I love travelling so much. You always found money for me to be able to travel. Thanks to you I had the opportunity to see amazing places, tasting variety of cuisines, meeting wonderful people, discovering how wonderful this world is. When I said that I’m moving to another country, you were not really surprised  that much  ❤️

THANK YOU FOR NEVER FORCING ME TO CHOOSE CERTAIN PATH AND EVER FORBID ME DOING WHAT I FELT DOING
Even though not always you agreed with my choices, you’ve never forced me doing it your way. You let me make my own mistakes and learn from them. You let me make my own decisions, even though your heart was saying the other way. You always believed in me and encouraged me to follow my dreams. Your trust and support is so much appreciated  ❤️

THANK YOU FOR SHOWING ME RESPECT TO EDUCATION, WORK AND MONEY
You’ve always told me to respect teachers and focus on my education. You’ve paid for all extra courses I wanted to undertake, for my English lessons and now I’m living in English speaking country and having Active Happy Mama business in English… You’ve always told me to work with 100% commitment and do what I love doing. You’ve always told me to respect money and be grateful for everything I already have  ❤️

THANK YOU FOR ALWAYS BEING THERE FOR ME
I know that I can always count on you regardless of how small or how big the issue is. You’ve been there for me with my ups and downs, when I was smiling and when I was crying, when I succeeded and when I failed, when I wanted advice and when I wanted to be left alone…I know that if I call you in the middle of the night, you will come running   ❤️

THANK YOU FOR BEING SUCH A GREAT GRANDPARENTS
You’ve been waiting for grandkids for quite a while, so when Kuba was born, you’ve just gone crazy. You love him so much and he loves you back. Watching the interactions you have with him melts my heart every time  ❤️

I want to say that YOU ARE SIMPLY THE BEST, I love you to the moon and back and I’m so grateful for everything you’ve done and still doing for me. I heard this quote from my friend earlier this year and this is what I want to say:

“MY DEAR PARENTS – THANK YOU FOR LIFE, LIFE – THANK YOU FOR MY PARENTS” <3

 

If you liked this post please share it with other mums, they may need it and like it as much as you do. You can find Active Happy Mama on Facebook or follow me on Instagram.

Posted on Leave a comment

How To Survive Christmas Season With No Extra Weight

You’ve been good – drinking water, following the diet, exercising regularly. All is great; the body is changing, looking pretty and healthy. But now Christmas is coming and you wonder…

Do I really need to skip my favorite meals? The ones I’m eating just once a year?

Or should I suggest that this year Christmas is all about salads and juices?

I’m all about healthy food choices and active lifestyle, and I will recommend this to you and your family all the time. And what I tell you now may surprise you…

I do believe that there is absolutely no need to stress about eating over Christmas period.

Why? Because it’s just a few days. Even if you go for a few cheat meals here and there, it won’t make a massive difference to you.

If for most of the year you chose good food combined with physical activity, you will be fine. What you are doing most of the time, your daily habits, daily choices – that’s what matters.

Check out the tips below and enjoy amazing food this Christmas:

1. Do Not Starve Yourself Before Christmas

You decided to eat almost nothing before Christmas to be able to eat it ALL over the festive period, right? Don’t do that; it’s not healthy. You will feel sluggish, hungry and you will want to eat everything that’s on the table, as you deserved it, right? No. Eat as healthy as usual and don’t panic. You will have that favorite treat over the weekend.

2. Do Not Plan to Go on a Diet After Christmas

If you do, you may feel that you need to eat it all now because after holidays you will just sip a veggie juice. So, you may choose rubbish food, consume tons of calories and that is another recipe for a disaster. Even if you have some less healthy choices over Christmas, just come back to your normal routine afterwards and stick to it. Plain and simple.

3. Do Not Prepare Food for The Whole Army

I don’t know about you, but in my family, we always have so much food that we could feed the whole village, easily… So, Christmas is gone, and we are still eating that food afterwards. Prepare only as much as you need to for Christmas and in the amount, you would normally eat. In your standard week, you don’t eat 3-course meals few times a day, right?

4. Enjoyyyy Your Favourite Food, And Yes, Eat That Cake

Come on; you can taste that cake. You don’t need to eat all the food that’s on the table, skip the ones you were always eating only because your grandma wanted you to. However, if you have your favorite Christmas taste, something you most likely eat once or twice a year, have it, enjoy and indulge in it.

5. Drink That Wine If You Want To

Even though alcohol is a drink, not a real food, the number of calories it has is quite astonishing. However, if you really feel like it, yes, you can have that glass of wine or two. Remember to drink plenty of water too. Your head will thank you for the following morning.

6. Do Not Punish Yourself

When Christmas is over, there is no need to punish yourself for all the amazing food you just ate. Your body really wasn’t ruined over the last few days especially when you were mindful of portion sizes. Don’t think about it, go back to your daily healthy habits and carry on as usual. Be good to yourself.

7. Do Not Sit by The Table Day in Day Out

In our culture, it’s quite common to be sitting by the table for the whole party. The food is within arm’s reach, so we are likely to eat more. Change this. Eat that main meal and walk away from the table. Your digestive system will be grateful, trust me.

8. Stop When You Are Full

Eat whatever you feel like eating but stop when you feel full. Eat slowly, take breaks, drink water. Food is there to be enjoyed, not to make you not able to breath.

9. Move as Often as You Can

Move at the party, go for a family walk after dinner. Run in the morning, do some exercises in the evening. You will feel much better with more energy and more room for some other great food the following day.

10. Have Fun with Your Loved Ones

Christmas is time to be with your family, your friends, your loved ones. Very often it’s time when you see people who you haven’t seen for a long time. Spend some quality time with them. Bake cookies, decorate them, sing Christmas carols together. Listen, talk, share your dreams and plans, inspire each other, be there for each other. And have fun – it’s festive celebration for all of you.

Have a wonderful Christmas everyone. Merry Christmas.

If you liked this post please share it with others, they may need it and like it as much as you do. You can find Active Happy Mama on Facebook or follow me on Instagram.

Posted on Leave a comment

3 Things Keeping You Stuck When Losing Weight

If you’re like most mums, ba most women…you’ve probably tried many diets over your lifetime. Some worked, some didn’t but if you’re still trying to lose weight, that most likely means that they didn’t give you lasting results. Maybe you even ended up with JoJo effect.

There is no such a thing as ideal diet for everyone as everyone is different. However, there are some basic healthy eating principles that will give you long lasting results.

Let me share with you 3 things that may be keeping you stuck on your weight loss journey:

1. You skip breakfast

I know, you may tell me that you’re not hungry in the morning or that you’re too busy to eat breakfast, I hear you. But let me tell you, if you skip breakfast you won’t lose weight. Breakfast is the most important meal of the day. Period. Eating breakfast wakes up your body, and your mind and gives you the energy to start a day. It increases your metabolism too !!! If you skip breakfast, you will consume twice as much for lunch. That’s proven.

If you’re not hungry in the morning, check out what you had for dinner last night and what time that dinner was. Most likely heavy meal and late in the evening. That’s a recipe for a disaster. First, your body can’t digest that food properly, second – your body won’t be able to rest as it’s digesting the meal, so you will wake up tired, third – that will slow down your metabolism and increase the chances of weight gain.

You don’t want to do that. Check out your daily eating habit and reverse the cycle. You will see the difference.

For breakfast – eat porridge with fruits or shake with plant milk/yoghurt, avocado, and banana or seed roll with boiled egg and vegetables.

2. You don’t eat regularly

Again, I know you tell me that you can’t eat regularly, you have no time to do so, etc. but again, let me tell you – if you don’t eat regularly you won’t lose weight.

Why? If your body doesn’t get food at certain times, as once it’s every 2 hours, once every 7 hours, it doesn’t trust you and will keep storing food for later (just in case you won’t provide any). When I heard it for the very first time, I could not believe it, but really, that changed my life. If you eat regularly, your body knows that every few hours it will get food and energy, so it can burn what’s coming.

Eating 5 meals a day, every few hours feeds your body, helps to sustain energy level and increases your metabolism.

3. You think carbs won’t make you fat

You’ve probably heard that fat makes you fat. But did you know that carbs can make you fat faster than fat? Aha! Carbs increase glucose (sugar) level in the bloodstream, followed by insulin release to transport that glucose to every cell of the body. Depending on what you eat – this process may last shorter or longer, and it’s measured by GI (glycemic index). Products with high GI (sweets, white flour) makes rapid glucose spike. Your body only needs a certain amount of glucose so that any excess will be converted into fat!

Also – fast glucose increase will lead to fast glucose decrease, affecting you feeling hungry again, eating again and same thing happening repeatedly. The most important aspect of losing weight is to stabilize glucose level and eating products with low GI (veggies, brown rice, whole wheat pasta, etc.). Then glucose is released slower, making you feel full for much longer.

Carbs (low GI) – wholemeal bread, brown rice, brown pasta, veggies, some fruits

If you liked this post please share it with others, they may need it and like it as much as you do. You can find Active Happy Mama on Facebook or follow me on Instagram.

Posted on Leave a comment

I Run Because I Can

I have never been into running, really. I was getting a stich after few hundred meters and I found it boring anyway. Then, back in 2013 I decided to give it another try. During my 3rd run I’ve completed 10k which was quite impressive. I must stress here that I was not a couch potato, I was fit, have been exercising, teaching fitness classes, so my form was already good. I do not recommend doing 10k run if you’re just starting out… I didn’t have proper running shoes, so I bought them in and signed up for a half-marathon in a beautiful seaside of Bournemouth in 5 weeks’ time. It was quite a short notice but, with a good training plan, I knew, I could do it.

My first half-marathon was not just a physical challenge for me. I was also raising funds for a good cause. My chosen project was Basket Brigade, the initiative started by Tony Robbins over 40 years ago, where we prepare and personally deliver food hampers to families in need around Christmas and Thanksgiving. Inside the hamper there is a Christmas card saying: “This hamper is from someone who really cares about you. The only thing he asks is that you look after yourself in a way that you’ll be able to do something similar for someone else in the future”. Signed “A Friend

When I first heard about Basket Brigade in 2011, I was so touched and, together with my hubby, we decided to bring it to Poland. We started small with 10 hampers with a total budget of £20. Next year my sis and bro-in law got involved and we managed to do 20 hampers.

In 2013, I wanted to play a bigger game, so I set a target of raising £800 and my first half-marathon ever was a way to do it. I’ve managed to raise over £1100 and I was hooked for good – both into running and into expanding Basket Brigade in Poland. And yet, year after year we got stronger.

I run because I can. I’m fortunate enough to have 2 legs, 2 arms, being healthy, having food on the table, loving and supportive family but there are many people out there who don’t… I feel that’s my obligation to help the ones in need.

I believe that secret to living is giving and we’ve already experience magic many many times. What you give, comes back to you tenfold.

I didn’t realize that would have so much ripple effect… my family members went for it too…my sis, hubby, bro in-law, even my mum in-law – started running, completing first 10k, half-marathons, then marathons, triathlons, tough mudders, rat races… We do many races together, we keep motivating each other and holding each other accountable. Every year we go for a bigger challenge, training hard, pushing ourselves to the limits on race days but that’s where magic happens, right?

We decided that mission of Basket Brigade Polska would be combining healthy lifestyle with the idea of helping others, so each race and fitness challenge is for a good cause.

My sister got more and more of her friends involved too. They run, they train, take part in indoor cycling marathons, cross fit challenges in their local fitness club. All to help raise money for our Christmas hampers.

Each year as well, we manage to inspire more family members, friends and friends of friends who want to be a part of Basket Brigade, helping us change people’s lives for the better. Watching the transformation of those around us when they understand that the “SECRET TO LIVING IS GIVING”, is unbelievable. Friends I haven’t seen for years, colleagues from primary or secondary school are coming with their kids to pack the hampers… Kids love it, they put their own toys inside the hampers hoping that “this little girl will love this teddy as much as I did”. It melts my heart.

Oftentimes the person who is touched the most is the one who delivered the hamper…That’s why this idea is so close to my heart.

I run because I can…

I run because I can inspire others to run.

I run because I can make a difference to a stranger who has no idea we’re coming.

I run because I can inspire others to make a difference too.

I run because I can see the transformation with people around me.

I run because I can…

If you want to support our Basket Brigade this year, please click HERE.

If you liked this post please share it with others, they may need it and like it as much as you do. You can find Active Happy Mama on Facebook or follow me on Instagram.

Posted on Leave a comment

Secret Santa Is Running To Town

Each year my family is working hard to help more and more families through an initiative called Basket Brigade Polska. They started with 10 small hampers in 2011 and last last year, in 2016, they delivered over 500 hampers in Poland, of which 300 in my mummy’s home town. WOW !!!

Hello amazing people,

My name is Kuba, I’m a son of Alex & Lukasz and I’m 2 years young.

My life is great, I have a loving family, warm clothes, plenty of toys and tasty food in my tummy every day. I thought this is how all children live but my mummy and daddy told me that not everyone is so fortunate…
WHAT???

I can’t get my head around the fact that there may be no food in someone’s tummy…

So what my parents decided to do is to help those families with empty tummies, yeahhhh !!! and for the last 6 years together with my grandparents, uncles and aunties, they have been providing them with food for Christmas.
I heard that this is the most magical time of the year and everywhere should be a joy and laughter, not worries and struggle.

Each year my family is working hard to help more and more families through an initiative called Basket Brigade Polska. What I heard is that they were inspired by Anthony Robbins which I call uncle Tony 🙂 He is the man behind Basket Brigade.

My parents started with 10 small hampers with the total budget of £20.00 in 2011 and last last year, in 2016, they delivered over 500 hampers in Poland, of which 300 in my mummy’s home town. WOW !!!

My family is very active, they run, cycle, swim, train at the gym, teach fitness classes and they use it all to raise funds for those Christmas hampers.

This year alone my mummy Alex ran her 2nd Marathon in Berlin, daddy Lukasz and uncle Matt completed Rat Race and their first Triathlon, auntie Gosia and grandma Danusia completed few other running races in Poland and UK. Each time I supported them all, cheering up on the way. I don’t know how they’ve done it all…

That Rat Race, I heard was wet and muddy difficult…I’ve seen them after…they were more dirty than me after messy play 🙂

Auntie Gosia in her fitness club in Poland is organizing plenty of fitness challenges like INDOOR CYCLING or CROSSFIT which I have no idea what that is but I’m sure something not easy again.

And they are not done yet, there will be more running, dancing, lifting, jumping, even football game.

And FOR ME TOO. As a member of this family, I’m fully involved in Basket Brigade for the third time. This Sunday, 3rd December, I will be running with them in 10K Santa Run in London.

There is no way I can skip that, my sporty family requires that kind of action. I was training with mummy and I’m ready for this, just not sure if I can keep up with their speed…

I also broke my piggy bank (ciiii, don’t tell my parents) but there were only coins in there, so I guess it won’t be enough for 200 hampers…

However I have an idea, I know that there is a hope… I need YOUR HELP.

If you want to help my family making a difference again, please donate whatever you can in here: Basket Brigade Polska 2017

Every penny counts. Time is limited, we need all funds by 10th December the latest to order neccessary products.

You helped us last year and I believe that togehter we can reach our goal again.

And please share this post with your family and friends, so more people can help us, let’s go viral.

Thank you very much from the bottom of my baby heart <3

Kuba

If you liked this post please share it with others, they may need it and like it as much as you do. You can find Active Happy Mama on Facebook or follow me on Instagram.

Posted on Leave a comment

Power Charge Smoothie

This is one of my favourites smoothies. It’s so fresh, creamy and tastes delicious. Packed with vitamins, minerals and antioxidants and thanks to avocado it provides your body with good fat, protein and fibre as well. The recipe is for a large amount, so if you can’t drink it all at once, you can use the rest for your mid morning snack or share with your partner.

1 stick celery
¼ cucumber
¼ lime
Handful of spinach leaves
4 green apples
½ pineapple
½ avocado

Juice the celery, cucumber, lime, spinach, apples and pineapple. Add ½ avocado and blend together with the juice. If you wish, you can add small handful of ice.

If you liked this post please share it with others, they may need it and like it as much as you do. You can find Active Happy Mama on Facebook or follow me on Instagram.

Posted on Leave a comment

6 Reasons Why You Don’t Reach Your Fitness Goals

I’ll start training tomorrow, after holidays, on Monday, on the 1st day of the month, or even better on 1st January… the list goes on and on. Sounds familiar? How many times have you said that to yourself, how many times have you made that promise and then done nothing about it? Regardless of what that was in relation to – losing weight, toning your body, going for a run, the list goes on and on…

Well, you are not alone; most people keep procrastinating regardless of how much they really want to do something.

If you want to move forward with your healthy lifestyle you need to understand why you are stuck in the first place. Awareness is the key to success, as once you know why, you can do something about it.

I believe there are 6 big reasons why you keep procrastinating with your fitness goals and what you can do about it:

Reason 1: You are not clear of what you want

You don’t know what your goal is…I know what you are thinking “Come on, off course I know what I want”. Really? Goals that lack clarity and specificity are just wishes. “I want to lose weight” is not a goal, but “I want to lose 5 pounds by the end of this month” is the one I’m talking about. If you haven’t set a clear destination, it will be difficult to get there. Think about driving a car, if you set up your sat nav with the exact address, you will most likely get there, but if you are not sure of where to go, you won’t. So, are you clear on what you want, is it specific, is it measurable, is it time framed, how would you know you have achieved that? If you haven’t set a clear destination, don’t be surprised if you can’t seem to get any momentum.

Reason 2: You haven’t identified your WHY

Motivation matters. This is the most important part of the process. You need to answer the question: “WHY do you want to do this, accomplish this”. Let’s take weight loss as an example: “WHY do you want to lose weight”? It needs to be YOUR reason, not your partner, family or ‘because I should.’ Dig deep, what’s in your core, why you want that? No one is lifting metal in the gym or running miles on treadmill sweating, just because they like it. Everyone has its own reason, emotional reason – some want to show off their beach body during holidays, others want to prepare for a big day with people or relatives they haven’t seen for a while (and see their reaction “OMG look at her…WOW”), some want to be attractive to the opposite sex, others want to prepare for a marathon or triathlon, some want to be healthy for their family and others just got the warning from their doctor that if they don’t change their lifestyle, they will end up in serious troubles.

So, take a deep breath, have some thinking time, and find YOUR WHY. The more emotional, the better.

THE BIGGER THE WHY THE EASIER THE HOW

Your WHY will keep you disciplined and help you stay on track when you don’t feel like it. Reconnecting with your WHY will always help.

Reason 3: You don’t focus on what you want

Oftentimes you focus on what you don’t want to. Ask anyone what they want, and 9 times out of 10 they will tell you what they don’t want to.

Where focus goes energy flows…You become what you think about most of the time, so it’s extremely important what you concentrate your thoughts on.

THINK OF WHAT YOU WANT RATHER THAN WHAT YOU DON’T WANT

When you find your Why – focus on positives – like in our weight loss example: think about your dream body, perfect health, how you will look like, and you will feel when you accomplish what you want. Do not think ‘I have to lose weight or I have to quit smoking’ as then your focus goes to ‘have to,’ ‘lose weight’ and ‘smoking.’ It’s not exciting, and it won’t keep you going.

Reason 4: You haven’t chunked the goal down to bite-size pieces

Goals are big things and people often get stuck focusing on the enormity of it. Often, just thinking about your massive goal makes you feel overwhelmed, and you don’t know where to start. Instead, focus on the few smaller steps that you’ll need to get there.

If you want to lose 10 pounds, you first need to lose 1 pound, right? If you want to run a marathon and you’ve never run before – 15 min jog will be an achievement for you.

Goals need to challenge you but the steps towards getting to your goals should not. The next step should always be inside your comfort zone or require little or no courage to do so. Otherwise you won’t start.

Reason 5: You haven’t scheduled the time to do so

We are all busy, often life gets in a way and things that you have planned are not done. Distractions are the big ones here. Setting up the time for doing what’s important for you is important. Mark it in your calendar as you mark your other things – check up with your doctor, business presentation, Spanish lesson, etc.

WHAT GETS SCHEDULED GETS DONE

Be realistic, don’t plan to do 10 big tasks in a day. It won’t be done and it will make you stressed. Focus on max 3 main tasks per day and eliminate, automate, delegate everything else.

Reason 6: You haven’t set up any accountability

Accountability, after your Why, is the second primary ingredient for goal success. You need someone who will hold you accountable and keep you on track. Someone who would not support your excuses, who would not let you give up. Someone who is going to remind you why you have started this journey in the first place and why getting through the finish line will be worth it. It can be your partner, your friend, even a stranger you pair up with via certain community. Making a public declaration to your friends or writing a post in a specific group is also a good way to start the ball rolling for you.

So, what have you been procrastinating on recently?

What are you still procrastinating on?

Maybe it’s time to change it once and for all.

Go through the steps above and get what you want.

You only have one life. Go and reach your goals. Good luck !

 

If you liked this post please share it with others, they may need it and like it as much as you do. You can find Active Happy Mama on Facebook or follow me on Instagram.

Posted on Leave a comment

The Story of My Berlin Marathon

Last year, in April 2016, when my son was 7 months young, I completed my first ever marathon. It was London Marathon which is one of the Worlds Marathon Majors. When I crossed that finish line in front of Buckingham Palace, I was crying like a baby. You can read all about my journey and actual day of that London Marathon HERE.

During my final kilometres in London, I said that I would never do it again…yet in October 2016, I put myself through a ballot for Berlin Marathon 2017, another of World Marathon Majors and again I was lucky enough to get my place. It was due on 24th September 2017.

I started my marathon training in June, so 4 months before the big day. I got in touch with my friend, who happened to be a running coach. I had a choice to search the web for the plan or to work with him and personalised training plan. For me it was no brainer. I believe that the best way to be successful is to find somebody, who’s already done what I’m planning to do and having a coach was exactly what I wanted. He asked me about my goal and how many times a week I could train.

The goal was to finish sub 4 hours and I could train 3-4 times a week.

From January, I got back to work, so I needed to incorporate my training between work, family life and setting up Active Happy Mama business. Compared to last year I was in different place – I was running regularly, taking part in running events, my form was much better plus in April 2017 I stopped breastfeeding.

I was given a plan for the first 2 weeks and Mario was watching my runs on my Garmin watch app. It was enough for him to know where I was and how to plan my training. I was getting a plan every couple of weeks. It was a combination of short and long runs, tempo runs, progression runs, hill repeats, fartlek and interval training, speed work plus skips, long jumps, etc.

London marathon was in April, so training was in the winter, through the rain, cold and wind. This time training was in the summer, with much nicer weather and longer days. Having said that, it was often through the heat, still through the wind and sometimes through the rain. Alongside holidays, before or after work, when I was tired and often when I didn’t feel like running at all…

The biggest challenge was when we went on holiday to Mauritius – 2 weeks between August and September, when I had the most challenging part of the training – long runs of 30k over the weekends, quite long ones of 18-22k runs in the week, training with increasing pace, intervals, etc. In couple of weeks I’ve done over 120k.

Adaptation proccess to running in a new climate took me a long time, waking up at 5am to run before it gets too hot, I was struggling with humidity, wind (again), running in sugar cane fields, on a motorway, on the roads with no pavements praying to stay alive when big trucks were passing me by. Honestly, during every single run over there, I had a stich, needed to stop, was not able to keep going, and I was not sure whether I was prepared to run that marathon at all…

In a week before a marathon I was told what and how to eat, drink, hydrate properly, since Friday I was supposed to eat Haribo’s and salty peanuts (to keep the water in), and as the final meal on Saturday I needed to have pizza (more calories than pasta, better for the race day). We also went through the plan of the marathon, Mario said that we’re aiming for 3:45…wow, I wanted to go under 4 hours, 3:45 was quite a bit under…he said I’m prepared, so I agreed to go for it.

As with my every run, this time again, I was raising money for a charity Basket Brigade Poland, where we provide food hampers for families in need over Christmas.

It began with Anthony Robbins in USA 30 years ago, and, together with my hubby, in 2011, we started Basket Brigade in Poland creating first 10 hampers and last year we were present in 4 cities, delivering over 500 hampers. This idea is so close to my heart, it affects not only people who we are helping to but, over the years, so many of my family members and friends have been transformed. You can read more about it HERE.

Friday morning, I got period… and for me that was not good news. I know my body, I know how I feel for the first 3 days of my period and on Sunday it was supposed to be my 3rd day…I know it’s quite intimate to write about it here but, as a woman, you know how it can affect you… Well, nothing I could do about it.

We had a flight on Friday 22nd September to Szczecin in Poland, where we were about to rent a car and drive to Berlin. We got a free upgrade to Audi A3 at the airport which was a very nice start to our weekend 🙂 We got to Berlin around 9pm and shortly after my sister with her friend arrived from Poland. My sister gave me a gold necklace with 3 hangers, one of which was 4-leaf clover – for good luck on Sunday 🙂 Saturday morning, we went to expo.

I felt quite emotional…here I’m again, my 2nd marathon, 2nd of the World Marathon Majors, my son just turned 2 years and he is here with me and my hubby, my lovely sis and Magda came over to support me and after months of training I’m about to do it…

After taking some pictures, wimbling around all sorts of stands, we stopped at Abbott display, looking at all 6 World Marathon Majors medals.

And right over there I found my necklace got broken and 4-leaf clover got lost…we’ve been looking for it everywhere but with no joy. I won’t be lucky on Sunday then…well, I refused to believe in bad luck.

Saturday afternoon we spent in Berlin, walking around the city. My iPhone was playing up, from 40% battery it went dead, unable to turn on. I hoped it wouldn’t happen the next day.

In the evening, we went to Italian restaurant for tasty pizza, my companions were drinking bear, which I was craving for but didn’t touch it.

When we were coming back it was pouring rain. The weather forecast for Sunday was showing rain but I kept saying that I’ve always been a lucky girl and, with every running race, I had a wonderful weather, so this time would be the same…

When we got back home, I prepared everything for the next day – clothes, race number, pins, gels, bag, attached timing chip to my shoe laces.

I wanted to go to bed early but my son Kuba was not interested in falling asleep at all. When he finally did, I couldn’t fall asleep myself. I believe it was a mixture of excitement and stress.

I was checking weather forecast, no rain, yeahhh.

Sunday morning, I got dressed, ate my standard pre-race meal – 2 slices of wholemeal bread with peanut butter and banana. Took energy bar and isotonic drink to have before the start.

I was in the last wave H, we were about to start at 10am. We got to Reichstag around 8:30 am, few pictures together, final kisses, hugs, good luck and bye. I was told that we would meet between 11-12k, then 21-22k and then 37k to give me coca cola (Mario said that caffeine kick will help me at the finish).

Dropped my bag, put plastic trash bag on me (to protect from cold and wind), took couple of pictures in front of Reichstag, and put myself in the queue for the toilet.

Once I was uploading my pictures to facebook and saying last thanks to my friends my phone died…at 82% battery…was trying to turn it on few times…no luck…just great, here I’m, in Berlin, running my 2nd World Marathon Major marathon and my phone is dead…

I wasn’t hungry at all, so didn’t eat that energy bar, had just one energy gel and was heading to the start line. It was raining…well, my weather forecast got it wrong… I did few jumps, stretched my muscles and took my place on the right-hand side. I like running on the side, it’s easier to pass people by plus we agreed with my family that I would be running there.

The rain got stronger…but the atmosphere was great, everyone was ready to start. We got blue rain covers from the organizers, so everywhere around me was flood of blue people. Again, I felt quite emotional. Before the start, we were all clapping together with loud music, 5, 4, 3, 2, 1 – off we go.

My goal was to go under 3:45 to get qualifying time for Chicago Marathon and good for age time for London.

I was about to run at 5:25 pace for the first 5k. It was crowded and very difficult to pass people by, the first 3k I was quite angry, as I knew I could and needed to go faster but it was almost impossible. Anyway, after first 5k my average pace was around 5:25, good. Then next 5k I needed to speed up to 5:20, yet again was so narrow, that I was going even slower – at 6k my watch was saying 5:37…come one, I can’t continue like this…will need to make it up. I should probably run with elite runners, at least will have no one in front of me. 

7k – 5:12, Mario said not to run faster than 5:15, so I need to be careful. At 10k, I almost made up that time lost at 6k, my average was around 5:20. I was feeling very well, my legs were light, I had a lot of power. At 10k I ate my first energy gel. Drink stations – no bottles, plastic cups instead, I didn’t like it, you need to slow down to be able to drink it plus it’s such a mess everywhere…I like running with a bottle in my hand and sip it on the way.

Then, just before 12k I’ve seen them – hubby, sis, Magda and Kuba in the buggy, just waking up.

I can’t even explain how amazing it is to see the loved ones on the course. It gave me so much boost, I was flying. Ok, another 10k and I will see them again. Until 20k my pace was 5:17, I was feeling really good. If I keep it, I would be able to do this under 3:45. I took caffeine gel at 17k.

21k and narrow again…5:44…not good, big gap, will need to make it up but I still had time. Was looking for my family…22k no one, 23k no one, was wondering whether I mixed it up, maybe that was supposed to be at 26k…

For the last few km I felt I needed to use the toilet but I didn’t want to lose my time. There was always a queue and I couldn’t afford it. Then right after 23k I’ve seen open toi toi and decided “now or never” and jumped in… done my business without sitting down, off course, and I’m glad I made it then. Later, I would probably not have been able to hold my legs like that. 

And then something happened, I started slowing down, I felt that I was running at the same pace but my watch was showing 5:30.

Hmmm let’s speed up, there is no room for slowing down now. At 24k I had another gel. 25k – 5:24, 26k – 5:27, 27k – 5:19, 28k – 5:37 and I couldn’t speed up. I felt like the plug was taken out and my power is gone… At that stage I knew that my finish time under 3:45 is gone… yet still it was 14k to go. At 30k I took another caffeine gel.

At 31k my time was 5:59…and I wasn’t feeling good…what the hell. I started feeling pain in my legs, the same one as during last 10k in London marathon…come on, I need to keep moving. Next drink station and I stopped, for the very first time I stopped to be able to drink that multipower energy drink from the cap. The longer I was standing there, the more I knew that if I didn’t speed up now, I would not be able to start at all.

Managed to speed up a little to 5:38 but then 35k and 6:26…that was bad…I wanted to throw my watch away as it was pissing me off…but the way how I was feeling was worse…my legs were in pain, my lower back was in pain, my stomach was in pain, my period pain said hello too…and I was asking myself why on earth I didn’t take any pain killer for this…I said that this is my last marathon, I’m not going to go through that ever again.

I was supposed to see my family very soon again, at that stage I was almost crying and decided that if I see them, I would stop and have a break with them. 36k – no one, approaching 37k – no one…I started to worry…something must have happened, it’s not possible there were not there at 21k and they are not here at 37 if it wasn’t a reason for it…

And then I saw them, screaming for me, Kuba waving to me. Hubby gave me that coca cola, kissed me saying it’s not long to go, I kissed Kuba.

On the pictures and video from that moment – I was smiling…no sign of how I was really feeling. This is what seeing the loved ones on the course is doing.  I forgot to stop, kept running. Started drinking that coke and I couldn’t keep it in my mouth, my face felt numb, the coke was dripping down…

At 38k I was not sure if I could do it any longer…I wanted to give up, just stop here and there… 

I think that the little voice that was going through my mind should have been recorded. But come one that’s not me, I’m not a give up type of girl…the finish line was so close… That was the longest 4k in my life. On one hand, I wanted to speed up and be over it asap and on the other hand I just had no power to keep going. My head was ok, I knew that I would do it but my legs and lower back were killing me…Every now and then I was doing high knees, not sure why but that was helping. 

Final turn and I saw Brandersburg Gate…I had tears in my eyes…grand finale, almost there…

I don’t know what my face was saying but someone shouted: “Aleksandra just enjoy”. Going through the gate was amazing, it’s such an iconic Berlin landmark. I thought that was over but we still had around 500m to go. I decided to speed up and then I felt such a massive pain in my quads. I’m sure another 1k and I would have a cramp that would not let me continue…

Finish line…seeing it, getting closer to it…going through it…and it was over… I couldn’t believe it…my 2nd marathon completed, thanks God I survived and got here in one peace. 

Got my beautiful medal with Brandersburg Gate and goody bag. No T-shirt inside, which was disappointing. T-shirt is such a great reminder of the event, I like all my race T-shirts. 

I took my phone out it miraculously it turned on…Few pictures at the finish line and slowly was going towards family reunion area. First words I said to them was: “that was my last marathon”, my sister started laughing saying that she’s heard it already last year in London… At that moment I really meant it, I really didn’t want to do another marathon ever again… My sister kept asking why people are doing it to themselves and I started questioning it as well. 

How was I feeling afterwards? Relief that it was over 🙂

My official time was 3:57:30 – almost 28 min faster than last year in London. 28 min, that’s quite an improvement.

I was joking that if I have such a progress with every marathon, I will shortly win one. I was proud of myself, proud of breaking 4 hours, feeling so much respect for every marathoner again, for me they are all heroes. 

On the other hand, I was a bit disappointed of not going under 3:45. I was analysing what went wrong, why during my second half I was feeling so bad, I felt that I had 2 separate races, flying in the first half and struggling in the second. I had so many maybes, whys and ifs in my head… but I’m not going to put them in here, it’s irrelevant now.

The fact is that:

  • I’ve completed my second marathon
  • I’ve got second of World Marathon Majors medal
  • I’ve managed to do sub 4 hours in my second marathon
  • I’ve improved my PB by 28 min
  • I know how much work, discipline and dedication I needed to put into this
  • I’m my own hero and this is my moment of glory

BERLIN MARATHON – I’M A DIFFERENT PERSON NOW THAN I WAS AT THE START LINE.

THANK YOU FOR THE EXPERIENCE, IT WILL STAY WITH ME FOREVER.

 

If you liked this post please share it with other mums, they may need it and like it as much as you do. You can find Active Happy Mama on Facebook or follow me on Instagram.