How to stop waiting and start taking action

How to stop waiting and start taking action

Have you ever considered what getting clear on your dreams does for you?

Or what one simple action will do for your life?

You have the vision that is so far out of reach and you wonder every single day when will your dream turn into reality.

You plan, plan and then plan some more waiting for perfection and just the right time. You keep analyzing every single detail about your dream. You keep talking yourself out of it and your doubts and fears tell you that it just cannot happen.

I’m going to tell you something and you may not like it, but the right time will never come into reality.

And now I am going to tell you that you CAN turn your dreams into reality, with one single thing.

Taking Action!

[bctt tweet=”Let go of fear and self-doubt” username=”petramonaco”]

Believe in you and in your dream.

But how can I take action when I don’t know what to do?

You already have a plan right? So, now create some action steps to go with the plan.

Brainstorm a list of things you will need to do.

Let’s say you want to start a business because you want the freedom.

What will you need to get started?

Create a checklist of what you will need to do.

Do those things!

Or maybe you want to make more art?

What art do you want to do? Decide it!

Purchase your supplies.

Make art.

Oh but I don’t have the time.


[bctt tweet=”We all have the time when we make it a priority.” username=”petramonaco”]

You look at all the things you are doing now and decide what it is that no longer fits in your priority list, let that go and then voila, you now have time to do that thing you want to do.

Just maybe you are saying, but I want to be healthier.

Define what being healthier means to you.

Is it eating less junk food or cooking more meals from scratch or both. Is it exercising and moving your body more often?

Be clear on what that means for you and then write it down.

Now write all the things you can do to help you feel and be healthier.

You have just created a list of all the things you can do to take action.

When we start to overanalyzing and make excuses i.e. it’s not perfect enough or I don’t have time you are being a disservice to your own life and your own dream.

How can I help you to start acting today? Share in the comments!

What to expect when change is wanted

 When you are starting on your journey of finding balance in life, health, and food it can be overwhelming when we don’t know what to expect.

Expect to experience physical and emotional changes. As you are acknowledging your need to be more active, or having less processed food in the home or looking for ideas of fun you may feel scared, overwhelmed, thrilled, excited and maybe even as if change cannot happen.

What our mind holds onto will promote how successful we are with making changes in our life.

 One of the biggest issues I see when trying to have been healthier than the entire focus is on weight. How much can you will you lose if you do this or that when it needs to focus on your overall health, physical and emotional!

As you are gearing up to make changes in your activity level and even food preparations, listen to your body. Eat when you are hungry and don’t ignore your inner clock. Learn what it means to plan and prepare so you are not just throwing things around or together and then set yourself up to feel guilty.

3 meals a day are vital to sustaining, snacks in between are also good and don’t starve yourself – EVER!

Further, when you plan and look at your schedule to figure out what you will eat i.e. meal plan and what exercise you will partake in it will be less intimidating because your mind is already preparing for it. The biggest challenge may be to just get started. So, know that it is normal to feel intimidated when your schedule is already overwhelmed – but one change at a time and just making some things a habit will smooth things out over time.

 Preparing and planning help you create a foundation to find a balance.

Making the decision in your first step – Decide what you want.

My initial start was about losing weight but once I really got down to the bottom of it, I wanted to be a healthy, happy and positive role model to my children and focus on the things that make me feel good, which includes food. I hate going without chocolate and there’s no reason I cannot or should not have it every now and again.

Get real about adjusting your thought patterns and help create positive change.

Get stronger and healthier

Get in touch with your emotional eating triggers

Get on with finally living and feeling good about yourself

Expect to be excited about feeling energetic and healthy, like you could conquer the world.


Finding Balance with life, food and activity

Finding Balance with life, food and activity

balanceThey say that education is your biggest investment but what if I told you that your health just maybe bigger?

Time is probably the number one reason, why people don’t cook well or exercise. I know that I have used this excuse myself.  Between work, kids, a partner you are still supposed to find time for yourself, make great homemade meals and squeeze in 30 minutes of exercise.

After my son’s medical journey and years not caring for myself, I made the decision that to be around and continue to care for my children I needed to take care of me. I needed to find a balance that included making better food choices and exercise.

This decision helped me not only lose some unwanted some pounds, but I quit smoking and I am feeling much more energized and good about myself. My body feels good and when your body feels good everything else does automatically balance.

I never really struggled with my weight until my son was hospitalized for an extended period and crappy hospital cafeteria food appeared to be the only option. I was what one would consider skinny and was distorted in my body image of what healthy looked like. I’ve tried a few diets but felt unhappy about most it. I decided to focus less on the number on the scale and more about the kind of food I put in my body and the amount of exercise I would do.

What I found after a few months is that I fit into pants I haven’t worn in two years, I felt good, less tired and not craving all the foods that did not nourish my body well.

 I have found a way to balance being active and food to find my own personal health instead of being a number approved by society. 

Once you learn to take care of your body, you will also take care of your mind because when you physically feel good, the emotional wellness will follow.

Measuring success should be about feeling great because you are not a number on the scale and you should never live up to someone else’s expectations.

Your journey to wellbeing is permanent and not a temporary fix.

Making the decision to put yourself first is hard, especially when you have so many other commitments such as work and family. But what good will you do when you are not around?

Maybe you feel guilty or embarrassed for letting yourself go, because I know I have had those feelings and verbally beat myself up over it. But each day I decided to stay on a road that did not consider self-care the more I was continuing to engage in unhealthy habits.

What if you could feel good about yourself and the food choices you make, even when you are living on a budget? And most of all, you do not have to sacrifice food.

You can achieve a weight that is healthy for you – but this isn’t going to happen overnight. I noticed my change after a year more specifically.

Change your mind – Change your Body

You might experience strength, endurance, and flexibility.

Other side effects include deeper sleep, improved stress management and a greater sense of control of your life.

Make the decision to find your healthy and not be a number on the scale and you will foster your own well-being.


Focus on Health and not Weight Loss

Focus on Health and not Weight Loss

Meet PetraI’ve been on my own personal health journey for about 2 years now.

It started slowly with wanting to quit smoking after 24 years.

I had been talking about it forever and March 4th, 2012 was the first day of my new healthy life – and while there are moments I still want that cigarette I have not fallen back. Woo!

With that also came wanting to not be fat. I have a small self-image issue and I am aware of that. However, there is no doubt that at 5’2 and 140 lbs., I was slightly overweight and if I didn’t take control I would further spiral down in my health.

So, I changed how I eat.

It was SLOW going and a SLOW progress.

Eating better isn’t always enough and so I started running.

I love running. Running helps me process the events of the day, week or month. It helps me stay grounded, but also push myself in ways I haven’t perhaps pushed myself …well at least not since high school when I was a track runner and all.

I noticed *some* change but still not enough in my eyes. I just kind of stayed where I was despite the small or big changes I have made.

So, I had to reevaluate why I was running and eating well or healthier at least. It wasn’t all for weight-loss … my goal simply became to be healthy and losing the extra weight is a benefit in the process. I did increase my running habit to daily and removed some foods from my diet for a while i.e. paleo and gluten-free.

I lost 14 lbs. in 4 months!

Then Summer happened and I didn’t run and I didn’t follow my diet choice quite as strict.

Regained 4 lbs.

And that is where I am today.

I am again running at least 3-5 days a week. Zumba and Yoga in-between. And while I didn’t go back to Paleo or gluten-free, I am carefully choosing what I am feeding my body.

No matter where you are in your journey, changing your unhealthy habits to healthy habits takes time.

Initially, it may help to create a calorie deficit, but your body needs fuel and given your height and healthy weight – will determine the number of calories you should eat.

I chose to eat throughout the day (5-6 small meals) consciously making choices about what I put into my body. I drink my coffee still but also drink water and tea.

You don’t have to go without food to find your healthy.

You also don’t need to exercise like a nut case.

Change one thing per week that is not serving your health – and notice your change over time.

Focus on Health and not Weight Loss (that will come all by itself!)


Let me count the ways on why you should walk more

Let me count the ways on why you should walk more

walkYou’ve been thinking about adding some exercise but you feel overwhelmed where to begin. I like to encourage you to walk because taking daily steps will ease you into exercise, in addition, to help you stay in shape.

Walking also helps change our mood and alleviate stress. I will often go running to help me to reduce stress and improve my mood.

Walking will help you with digestion and control your blood sugar levels.

Walking will improve your cardiovascular in addition to increasing the strength in your bones more than other low impact fitness training.

Walking is a low impact and is great for alternating your routine, especially if you been hitting it hard with a high-impact routine. The recommended steps a day a person should take is 10,000 but it also depends on how active you are in your life. If your job keeps you active then perhaps you only need to walk 5,000. If you are not used to walking, the goal could be to start with 5,000 steps. You may think that 5,000 steps you’ll never reach, but you will be surprised how many steps you are taking. Give it a try.

Walking is the perfect cure for laziness. Do you live near some state parks or nature trails? Get closer to nature and admire the magic around you. Walking will help the muscles to stay loose and in functioning order rather than getting stiff.

So now that you know the benefits of walking, get up and get going. Let me know how you are doing!


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