Why you should set goals…


setting goals, goals, Womens Health, Devin Berglund, Writing, Writer, Fitness, HealthThere are things I know I have to finish and get done, but then I tend to put them off to the last moment? I just started thinking about these things this week, because of the Health Challenge, I’ve been doing.

The Health Challenge this week was making sure I drink enough water each day. Each day I’ve gotten up earlier and I’ve also felt more energetic and all because I’ve been watching my calorie intake (food journal), drinking more water, and eating greener foods, less sugars and starches, and last, but not least I’ve done some form of exercise everyday for at least 30-45 minutes along with some strength training to build muscle. It’s also helped because I have an accountability partner and others that encourage me along the way. Becoming healthy isn’t achieved through dieting… it’s a lifestyle change. Have you set goals to accomplish today? This week? This month? Start now! Continue reading “Why you should set goals…”

Third QTRly Goals: How’s This Quarter Almost Over?

Can you believe there are only a couple months left till it’s 2018??

That pushes me into high gear. I need to accomplish many things before the new year! How is it that the month has vanished so quickly? The time disappears in the small moments throughout the day. It went by so fast that we are almost done with the third quarter of this year, and all before I even had a chance to share the 3rd Quarterly Goals post with you guys. So here it is.

In order to review, my 2nd quarter went pretty well. There were things I did pretty well, and there were other things I wish I would have done better on.

This week and weekend we had a lot of fun. We were able to finish our green card process with the green cherry on top of the immigration sundae: the green card interview. 🍒 __________ Besides that we were really happy to get away for a long week/end away. We’ve needed it. We slept in, had breakfast in the mornings, set off at our leisurely pace, went on hikes, and took a surprise trip to Wisconsin, went on a lovely dinner cruise, and last but not least spent an amazing time with my husband chatting about our lives and dreams! _________ This weekend showed us more than ever how much we want to work for ourselves so we can live the lives we’ve always wanted to. No waiting till 50 to live the dream. We are starting now!! ⭐️

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Review: The Second QTRly – 2017 Goals

January, February, and March:

  • Wake at 5am. (Haven’t perfected.)
  • Write a minimum of 6 hours a week. (I did get about 6 hours of writing done a week in this quarter.)
  • Finish current WIP. (Yep, dunno!)

Finished my WIP read through today! Whoop whoop! Tomorrow I begin the first round of revisions!!! 🖍

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  • Do something special for someone I love every week. (12 month goal: Relationship. Be a better wife, daughter, sister, and friend.) (Didn’t do as good as I’d have liked to.)
  • Run 4 days a week. (Nope, didn’t do as well as I’d have liked to.)

  • Market basic product. (Nope.)
  • Start creating a roadmap for a second product. (Nope.)
  • Guest post on blogs and podcasts. (Not Yet)
  • Do a Bible study daily. (Not as well as I’d liked to.)
  • Read more. I want to read a minimum of 10 books. Really want to start focusing on getting more words read so I can improve my own writing. (Didn’t do as well on this sadly.)

This is a really good book! Absolutely love C.S. LEWIS! I would have loved sitting down with him over lunch to talk writing and life! Total role model!

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Since last quarter was both good and bad, I want to break down this next quarter into smaller chunks. Because it seems that I am thinking I’ll get more done, than I actually am.

This Quarter: Third QTRly – 2017 Goals

July, August, and September:

  • Wake at 5am.
  • Minimum of 6 hours of writing a week.
  • Grow my business on and offline.

Had an amazing skin-care party today! It was brilliant! Had 6 lovely ladies trying on skin-care products and makeup! 🙂

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  • Blog Consistently
  • Get current WIP edited and to critique partner and beta readers.
  • Lose 10lbs by walking 10k steps a day and tracking my food intake.

  • Fully chase freedom. (I’ll share more on this in a later blog post.)

Last night, I had a lovely evening with my Mary Kay sisters. We made vision boards for the upcoming months. Some of the things I focused on with mine are: 1. I want to grow my business and achieve the red jacket position before the end of the year. 2. Ultimately I want to work for myself full time so I can spend the majority of my time with my family and doing stuff I love. This will give me flexibility and allow us to live the life we’ve always wanted to! Working for myself will also get rid of the person on top and allow me to run my business how I like. 3. Want to get our house and pay it off quicker than 30 years. 4. I want to get my book edited and submitted to agents still this year. 5. We want to get Johan’s parents here for Christmas. Right now, in my business I’ve been working to raise money for number 5 on my list.

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  • Start the first draft of SOHCAB

Even though this QTR sort of snuck by me. I am going to accomplish great things. I’ve learned a lot lately about setting goals and making sure to meet them without setting a new date for the goal to be accomplished. No more of that.

Relaxation Techniques For Creatives

You are sitting at your desk in the middle of the day and your eyes are starting to give. You look out the window and wish you were outside instead.

I know I have that feeling once in awhile. I’ve been really focusing on trying to be healthier lately. Mindfulness, healthfulness, and rest all intertwine when it comes to being a happier and healthier creative.

So I thought I’d put together a post filled with ways you can find time to workout, do yoga, breathing, and other relaxation techniques that can help you feel more balanced throughout your days.

[Tweet “Implement relaxation techniques into your creative lifestyle to find more rest”]

work life balance stay hydrated

Yoga & Stretches For Your Days

1. Are your fingers tired? Give them a break.

Are you spending a lot of time at the computer/keyboard typing? I definitely am. Here’s a simple exercise to loosen up those fingers.

2. Get your wrists moving.

If your wrists get sore throughout the day, then you’ll love this. It feels amazing!

3. Refresh your posture and breathing at work.

Ever feel like you are a step away from turning into the Hunchback of Notre Dame when your at work? Here are some stretches for that:

4. Are you feeling stressed?

Deadlines are fast approaching you, people keep adding things to your to do list, and you also have to run errands after work. This all adds stress to your life. Take a couple moments to let go of the stress by doing this stretching exercise. You could even get a blanket out in the park and then stretch it out. These relaxation techniques will solve the stress issues:

5. Maybe stretch at your desk.

Somedays it’s hard to get away from your desk. (Even though I recommend that you always try to get away for good chunks where you can get some steps in.) These will help you stretch it out if you sit a lot throughout the day.

6. Yoga breathing to awaken your creativity?

Follow these breathing exercises to bring in more creativity:

7. Get rid of tension and stress before bedtime with bedtime yoga.

Doing so, will help you get rid of stiffness. Try stretch it out before bed and after you wake up in the morning.

8. Try sneak in a morning yoga session.

This will get your day started in the right direction. It’s also a good way to make sure you aren’t stiff in the morning.

9. Get rid of tension by rolling it out.

Do you hold a lot of tension in your neck, shoulders, and back? If so, you should look into getting a foam roller. I love mine. They are amazing. I have two. It’s almost like having your own personal back masseuse, which is awesome right? I always try to foam roll my neck and back in the morning and at night. The actual foam roller exercise starts at 2:17.

Mindfulness Practices To Relax Your Mind And Help You Get More Creative

In order to create awesome things, we need to be able to relax and recharge our minds so we can continue to create and work at the speed that we currently are.

I’ve collected some awesome sites that have some calming music and meditation noises below, just for you.

A note about music: Can you work with music that has lyrics? I really can’t, so I focus on instrumental soundtracks, classical music, and nature sounds. And while at work sometimes I need to just tune out everything so that I can listen to my mind. Our world is so busy and loud that sometimes you forget to listen to—yourself.

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Marie Forleo’s Meditation Practice – Make sure you download her mp3. It’s very relaxing.

Calm – This has a variety of nature sounds that you can listen to.

Remember…

If you don’t take care of yourself, life won’t be as easy. That means physically and mentally. Give yourself some self-love. You deserve it.

[Tweet “You only have one life, so make sure you live the one you’ve always wanted to.”]

Why You Should Cut Back On Tech So You Don’t Miss Out On Life

This week I decided to take a break from social media. Sometimes you need to get away from technology in a way that will allow you to relax and rejuvenate, while also growing your imagination.

Remember when you were little and you’d go outside to play. Everything was magical. For me, the swings turned into majestic flying horses and sticks became swords to defend ourselves with against the bad guys.

technology cut back rest devin joubert

I remember that in high school I never had to worry about looking at Facebook, Twitter, and all other forms of social media.

Plus, every time I go out to eat, I see couples and family together yet divided by the small devices, (technology) which is actually sad. The original goal of eating out with your family is to go out to eat and spend some lovely time with your family and friends around you.

And then when you take out your phone, you are showing those around you that they don’t matter. Even if you set your phone on the table. It’s still giving people the sign that you can’t live without your tech.

Some Things To Try When Cutting Back On Technology

  1. Next time, try leaving your phone in your purse or jacket pocket. Challenge yourself not to touch it.
  2. Charge your phone away from the bed. The light from screens make it hard to get good sleep.
  3. Schedule 2-3 times a day to check your phone. (Instead of the average 15 times that people usually check their email in a day.)
  4. Once you get home from work put your phone away and give your undivided attention to your family.
  5. Set a challenge for yourself to stay off of social media for a given amount of time.

What are some different things that you do to cut back on tech so you don’t miss out on life?

Write A Letter To Your Fat Inner Child To Cut Back On Habits

In this journey to become the best and healthiest version of yourself you will be tempted by your Fat Inner Child. In this post, you will read about how you can start pushing back on your chubby little friend.

I want you to get out some paper and a pen. You are now going to write a letter to your Fat Inner Child. Tell them what you really think about them and how you are going to combat them. When you are done with the letter, put it where your temptations are. Do you have a cookie jar full of Mini Reeses Cups like I do? Then fold it up and put it in there. Do you binge watch TV shows all the time? If so, wrap the note around the remote control.

P.S. Be sure to share with your family what your note is. It might just encourage them to write a note to their Fat Inner Child.

Okay here goes mine.

“Dear Fat Inner Child,

I am writing this letter to you right now, because quite simply I am sick of you. I know you really couldn’t be bothered, because you love laying on the couch resembling a burrito wrapped in your favorite blanket binge watching Gossip Girl. You have all the sugary sweets and salty yumminess within arm’s reach. You extremely rather be doing that everyday rather than getting up to go for a run.

I know you’d probably rather scoop out as much food as you’d like onto your plate, even if you aren’t THAT hungry instead of sticking to the recommended serving sizes.

The thing is though, I’d rather not reap the punishment you deserve. I am not going to let you have control over my choices. I have a choice. I am not going to take on the pounds you aren’t willing to lose.

I will make you obey me.”

Okay, now it’s your turn! If you feel comfortable, share yours in the comments.

How To Create A Mini Desk Vision Board

I feel like art and the fit life have a lot connected to each other. Art, creativity, and inspiration inspire me to be a better person and when I work out and do the things that make me a better person, I feel more creative. I also feel like accomplishing more.

Today I want to show you how you can create your very own Desk Vision Board. It’s going to be something you can set on your desk at work to remind yourself of who you want to become and to keep your vision and goals fresh and on your mind throughout the day. This can be for fitness or projects you are working on. The one I made for example is to keep my story on the top of my mind. It will remind me to keep writing.

What you’ll need:
what you'll need devin joubert writing vision planning

  • Mini canvas + easel (I got mine at Hobby Lobby. The canvas and easel came together.)
  • Paint
  • Modge Podge
  • Paint Brush
  • Cut out pieces of magazines, newspapers, print outs from Pinterest, and more.
  • Permanent Markers

Step #1: Think About Your Goals.

  • What are your goals?
  • What’s your vision?
  • Who do you want to be?
  • What do you want to accomplish? (Fitness and in life?)

Step #2: What Will Represent Your Accomplished Goals?

What will show your goals as though they’ve been accomplished? For example, I want to lose weight. For that, I’d find a picture of a healthy looking person. Or even some words that stand for the fit life I’d like to live. Or for my example, I want to finish writing this book, so this will serve as a reminder to get it done.

art create a fit life devin joubert devin berglund

Step #3: Start Creating Your Masterpiece.

Put some Modge Podge onto your canvas and start decorating it with different things. When you are finished let it dry.

After letting it dry, you can come back and add more to it. Or you can add words and phrases with a permanent marker.

There is no limit on this. This is your masterpiece and it’s meant to inspire you to be the best you. Also to accomplish your dreams!

Step #4: Decorate Your Desk With It

art book creating a fit life book club vision board writing fitness

Did you create one? If so, I’d love to see it. Share a picture on Instagram and tag me: @devinberglundjoubert

Are You Ready For An Awesome Book Club?

health, book club, am reading, Creating A Fit Life, Devin Joubert, Berglund

Ever longed for a tightly knit group of friends who love discussing books? And chatting about things that can improve your lifestyle? Like healthy ways to eat better or how to get more steps in a day, while working a desk job?

If so, you are in the right place. Because this March, we will be having a book club focusing on Creating A Fit Life – A Woman’s Guide To Being A Fit Creative In An Unfit World. It will be held on my Facebook page (and Instagram Live), where I will do a Facebook (& Insta) Live video for each section.

Here is the link to where all the action is going to happen!

If you want to join on Instagram, go here.

Goody Bag and Buy Book Special

If you buy the book, Creating A Fit Life – A Woman’s Guide To Being A Fit Creative In An Unfit World, on Amazon then send me an email to devinberglund(at)live(dot)com (with CAFL Book Club in the Subject Line. This is very important!), with your email receipt to receive the book goody bag that’ll help you reach your creative and fitness goals this month.

Your Goody Bag Includes

Everyone loves a goody bag filled with fun stuff, right?

This is what is included in your goody bag:

  • Coloring sheets (Worth $30)
  • 3 printable motivational art pieces (worth $20 each)
  • Creative Reader To Inspire You To Live An Inspired Life Daily (Worth $25)
  • Video (Worth $30)
    = $105 total

That means you’ll actually get $105 worth of awesome goodies to help you on this create a fit lifestyle journey. And all for the price of the book.

Book Club Schedule

The book club will be held at 12:10pm central time and will run for 10-15 mins.

Monday, March 6th – Topic: Choose Yourself (Chapter 1 + 2)

Wednesday, March 8th – Topic:  A Dream Is a Wish Your Heart Makes (Chapter 3)

Friday, March 10th – Topic: What About Those Naggy Thoughts? (Chapter 4)

Monday, March 13th – Topic: When People Disappoint (Chapter 5)

Wednesday, March 15th – Topic: Things That Can Hurt Your Confidence (Chapter 6)

Friday, March 17th – Topic: I Have Confidence (Chapter 7)

Monday, March 20th – Topic: A Great Place To Begin (Chapter 8)

Wednesday, March 22nd – Topic: Everyone Needs to Eat (Chapter 9)

Friday, March 24th – Topic: Fitness and Happiness at a 9–5 (Chapter 10 +11)

Monday, March 27th – Topic: Relaxation and Meditation at Work (Chapter 12)

Wednesday, March 29th – Topic: For When You Are Sick (or Just Tired) (Chapter 13)

Friday, March 31st – Topic: The Triple R (Chapter 14)

Itinerary Of Each Book Club Session

We will meet around the noon hour and I will read a section from the book. And then will give an action step for the day.

I really look forward to having you join us. Be sure to join the fun!

4 Secrets To Getting More Steps At Work

If you are anything like me, one of your goals is to get in shape. The beginning of the day starts with a rush through a crowd of cars and then most of the day is spent hunched over the computer. I know this feeling exactly. It really doesn’t make you feel like you are accomplishing any goals or getting healthier. Am I right?

Since I also have struggled with this, I want to help you chase your goals more while working and during the day at work.

How To Deal With Copycats4 Ways To Get Healthy While You Are At Work

1. Take The Stairs

Honestly this has been a lifesaver the past few weeks for me. I have a FitBit and love it. There is a feature that is has, where it reminds you to get up every hour so that you can reach at least 250 steps an hour.

If you don’t have a FitBit, you can set up an alarm on your phone that will alert you to get up and move every hour.

Remember that your goals should be to reach 10,000 steps a day. That is 5 miles of walking a day.

Walk Like An Egyptian: Try a set of pyramids. You probably don’t know what that means, but you will here soon. Start on the floor you are on and take the steps up a floor or down a floor and then take them back to the floor you started on. Then take the steps to the next floor again and then go one more floor. After that turn around and go back to the floor you started. Do this until you reach the end.

2. Wake Up An Hour Earlier

Go for a walk around the block before work. If you have a dog, take your dog with you. Taking a brisk walk will also encourage you to energize for the day.

3. Bathroom Break Jog

When you go to the bathroom take a jog in place. Count your steps while you run. Do some jumping jacks or punching to get the blood moving.

Side note: Drink a lot of water throughout the day. This will also get you walking more when you go to the bathroom. You’ll be moving more automatically.

4. Instead Of IM-ing Your Co-Workers Walk To Their Office And Talk Face-To-Face

This is good for communication as well as adding steps to your daily step-count.

What are some ways that you get more steps throughout the day?

p.s. Want to join my virtual book-club? It will be on FB Live starting January 1st. We will be going over my book Creating A Fit Life.

Want To Create A Fit Life?

Want to be healthy and creative? Want to live your best life possible?

If so, read on for some great tips on creating a fit life.

how to exercise

I want to be upfront and entirely truthful with you. I feel that’s one big thing that is really missing, today. I want you to feel happy with who you are. And because of that, I want to share with you my story and some things that will help you!

I stepped onto the scale. A number I wasn’t happy about appeared, making me feel depressed. Utterly shocked.

At that moment, I was the heaviest I’d ever been. It made me upset with myself. How did I let myself come to this? I decided I couldn’t live like this any longer. So I picked up the pieces and started constructing a path back to the “me” I wanted to be. You can also do this!

Have you ever felt this way?

If so, right now is the moment your life is going to change.

Make a promise to yourself that you aren’t going to be who the mirror or the scale tells you that you are.

how to be positive

Seeing It in Others

Not too long ago, I was out shopping with my fiancé and my wifi connection was very bad inside the store, so I went outside to try get a better signal. And don’t ask! I have no idea why the wifi was so horrible inside and so good outside. 

I kept myself busy while waiting, as I always do. Ever since I was little, I’ve always loved watching people. I wanted to know what people’s stories were. It must be the fiction writer in me. . .

I stood there waiting as a heavier woman walked toward the store entrance (let’s call her “Sue”), as an average woman in a bright dress walked out of the store (how about we call her “Anna”).

“I love your dress!” Sue said.

“Thanks!” Anna smiled, walking past Sue.

Once Anna was far enough away, Sue uttered in a hopeful yet doubtful tone, “I wish I could wear a dress like that . . .”

I don’t think she knew I’d heard her. It struck a chord in my heart.

I saw Sue disappear into the store, but I really wanted to run after her and give her a hug. I wanted to tell her, “You can wear the dress. You are worthy. You are beautiful and have everything it takes to get there. You just need to see it and decide what you’re going to do. You need to choose yourself.”

I did it. I know you can too.

You can achieve anything you want to if only you start. That’s the true heart of this book. The Chinese poet and philosopher Lao-tzu said, “A journey of a thousand miles begins with a single step.”

Are you ready to take the first step?

how to be positive

Your Journey Begins Now

Your journey begins now, with choosing yourself. Just as it did for me. It’s important to choose yourself because if you don’t, who is going to? And you deserve it.

We only have one life, so it’s important to choose ourselves, now, so we can live full and amazing lives, doing and loving what we do. In this chapter, you will find creative projects that will help you start out on this journey to create the fit life you want to live. First, I want to share with you a note for the journey ahead.

I want to fill you in with all of the amazing things that you are going to experience in the days, weeks, and months ahead.

You wake up in the morning and pull on your skinny jeans. You feel comfortable. There isn’t a muffin top or spare tire around your waist. You don’t feel any bit of discomfort.

The jeans aren’t tight around your waist or legs. No more feeling like a stuffed turkey on Thanksgiving Day or a stuffed sausage. I know—gross image, but still, you know what I mean!

You head down the stairs of your apartment and feel no pain in your knees. Then when you get into your car and buckle your seat belt, you don’t feel your stomach bulging over your seat belt.

The button on your jeans doesn’t feel like it’s about to burst, and you don’t have to unbutton it to sit comfortably. I know, maybe that was too much information as well. Your seatbelt is resting flatly against your stomach.

When you walk into your art gallery, you feel like your smile is changing the world. And it is. People will see the difference. You don’t just feel like a changed woman on the outside, but you feel like you’ve changed on the inside too.

When you live with confidence, you’ll also make a difference in others’ lives. People will ask you how you’ve changed your life around and how you lost the weight. They may even notice how happy you look.

This, my friend, is the future you. You are just months away from meeting her. She rocks and she knows it! But not in a cocky way!

When you are a creative professional who takes care of yourself, people will take you more seriously. It’s sad, but true.

Since there are great and awesome things ahead, I want to tell you that the good doesn’t come without some bad.

Here are some tougher things that may be ahead:

When these possible joy stealers come knocking, try to ignore them.

  • Your little critic will try and get you to quit. How is it that our worst enemy is sometimes us?
  • Not wanting to get up earlier in the morning to get your gym time in before work.
  • The tempting candy you found in the closet from last Halloween.
  • The moments when being lazy sounds nicer than the great feeling you have after accomplishing a workout.
  • Doubt that you’ll ever be able to reach your goals.
  • Comparison. If you see a woman who is ahead of you in the fit life, comparison will only steal your joy and make you feel like you’re not achieving enough.
  • Low self-esteem and wanting to give up.

Don’t let your little critic devour your joy with these emotional trolls.

Throughout the book, I will give you creative challenges to do or think about. I believe that our creativity has a huge impact in our fit journey.

how to be positive

YOUR CHALLENGE

To begin your journey, take up this challenge. Find pictures and paste them onto a sheet. You are going to make a vision board. Actually, you are going to make two vision-type picture boards.

Your Two Picture Boards:

1. What-I-Want-To-Change Board

With this board, you are going to find pictures of what you consider to be unhealthy habits or what you feel unconfident about in your life.

Some examples that different people might have:

  • Pictures of cigarettes = I want to quite smoking.
  • A picture of unhealthy food = I want to stop overeating and lose weight.
  • A picture of a computer = I want to stop wasting time on the Internet and get active instead.

Use your imagination. Don’t get down on yourself with this board. This is a challenge to identify what things you aren’t happy with. But don’t body shame or be too hard on yourself!

2. Vision Board

With this board, you are going to find pictures of things that will inspire you during this fit journey.

Some examples:

• A bikini = I want to be able to wear a bikini confidently.

• A bright bowl of fruit = I want to eat more fruit.

• A runner running a race = I want to run a half marathon.

Doing this challenge will make your goals seem MORE attainable.

You can achieve anything if only you put your mind to it. You can and you will!

Creative, it’s your time to start.

Now.

Small Pep Talk:

Now, in order for any of this to work, you need to be all in.

You must do the hard work.

The results will amaze you and others.

Want more on living a creative and fit life? Check out my book, Creating A Fit Life!

 

How To Get Exercise In The Extra Moments Throughout Your Day

Do you sit a lot? I know I do, because I work at a computer. I write and edit for a living so I sit at my desk to get my work done.

Do you struggle to find time to work out throughout your day?

I’ve struggled to find time to work out, but one of my top 2016 goals is to get in shape and that means that I’ll have to add small increments of physical fitness into my day throughout the day.

I know that is probably on many people’s resolution’s list, but this year it is a must not only because I’m getting married in June. (By the way, I found my dress! It’s gorgeous!) I want to feel healthy and live a nice long life.

wedding dress

I’m sure you want to look amazing this year too!

Continue reading “How To Get Exercise In The Extra Moments Throughout Your Day”