Set ACTION goals NOT end result goals...

Set ACTION goals NOT end result goals...

Do you like to set goals for yourself?
I do. I LOVE setting goals for health, nutrition, business, etc. And I love to see those goals accomplished. I've learned the hard way how NOT to set goals for myself.
After years of torment not reaching goals I had set for myself I learned that I was doing it wrong.
Here's what I wish I had known years ago...

Set yourself up for SUCCESS not defeat!

Do your goals sound like this? 

     "I will lose 5 pounds in 3 weeks."

     "I will make $100 more each week by the end of the month."

     "I will get 20 new clients this quarter."

My goals used to be just like this, centered on the RESULT, the end goal. The problem here is that there is no focus on the ACTIONS that could actually result in these goals being achieved. 

Wanting these things is great but let's take a deeper look.

Setting this type of goal creates a vision of the end goal in your mind. You can see the result. You know you want that result. But then what? Without setting action goals of habits and practices that might actually result in you reaching these goals what typically happens? No modifications are made and the goal is NOT met.

Let's Remedy This Shall We?

Let's power pack your goals!

Instead of setting results goals - set ACTION goals of actual activities and practices that could actually cause those 'result goals.' For example;
   "I will walk for 30 minutes every day for the next 3-weeks."
   "I will do Gemma's 10-minute leg workout video on facebook every other day for the next 3 weeks." (here's the link https://youtu.be/8SkpBrZtAJE) 
   "I will approach 5 new potential vendors every week this month."

   "I will go to 2 business networking events every week this quarter."
These are ACTIONS that you control. They are MEASURABLE. YOU are able to see your triumph over these each and every day, thus feeding your sense of accomplishment, self worth and success.

At the end of You can view all your successes and feel great about yourself.
This is a good thing.

We all need a little more 'feel good'!

So let's ALL set ACTION goals that we control and set ourselves up to succeed in every goal we set.

...Some quotes that inspired this post: From Living With Joy by Sanaya Roman

"Create something that is delightful tomorrow - one small step, or one small point oR action that will bring you one step closer to your goal."

"The mind likes to have a sense that it has accomplished things; you must keep it satisfied."

"When your emotions are heavy and sad or negative, the aura around your body is dense. It's like driving with a dirty windshield.  You can not see clearly or far."

"...change is much more involved that simply asking for something and having it. You may need to go inward, expand your faith and trust, and open your heart...You also need to let go of many old images about who you are."

Thanks for reading

~Gemma Rayne Fountain

Integrative Nutrition Health Coach, Exercise Physiologist & Fitness Expert

www.GemmaRayneFountain.com

* Need help with your weight loss? Check out my book.
'The Elephant in the Room - How to Overcome Your Psychological Barriers to Weight Loss Success' on Amazon
(https://www.amazon.com/Elephant-Room-Overcome-Psychological-Barriers-ebook/dp/B010JGJN6Q)

Please connect with me on social media, I'd LOVE to hear from you and will answer questions if you send them. 
Facebook - Gemma Rayne Fountain

Twitter - @GemmaRFountain

Instagram - gemmaraynefountain

Snapchat - gemmarayne
Pinterest - @gemmarayne

Youtube - GemmaRayneFountain
Podcast - COMING SOON!

Thin People Have a Sweet Tooth Too.

Savory Secret:
Sweet Tooth Appeasement #1
(Choc. Covered Strawberries)

Thin people have a sweet tooth too. They just learn how to control IT so IT doesn't control THEM.

I'll admit that lately, with two small children running around the house I have not exactly been the poster child for self control when it comes to chocolate. But there are still times when I try to do it better. Here's one of my 'go to' treats to keep my sweet tooth at bay without throwing all my hard work to the dogs. 

Shopping list:

~ Fresh strawberries (preferably organic so you don't consume all those cancer causing pesticides)
~ Chocolate bars (milk, dark, and/or white) - (again, preferably organic)

Melt 4-5 squares of the chocolate either in the microwave or in a pan. If you do it in the microwave keep a close eye on it and stir it every 30 seconds or so. The chocolate can be melted but look like it's still in squares if you just peer in the microwave window. Stand 4 or more feet away from microwave when it's in use!
If you use a pan put the stove on low heat and stir constantly.

Once melted dip strawberries (that you already washed) in the chocolate and lay them on a plate or piece of wax paper to cool and solidify.

If you want to get fancy you can melt one of the other chocolates, as they are each a different color, and drizzle over the already dipped strawberries with a fork to make them look striped and decorated (NOTE: this is very impressive at parties).

Eat a few of these next time you have a SWEET TOOTH ATTACK. You'll satisfy your chocolate/sugar craving, and the strawberries are sweet and juicy yet nutritious. This is much better than downing an entire pack of Oreos.

P.S. In my experience white chocolate takes longer to melt and starts to solidify faster, it is also a little more difficult to drizzle!

Bon Appetit

Thanks for reading

~Gemma Rayne Fountain

Integrative Nutrition Health Coach, Exercise Physiologist & Fitness Expert

www.GemmaRayneFountain.com

* Need help with your weight loss? Check out my book.
'The Elephant in the Room - How to Overcome Your Psychological Barriers to Weight Loss Success' on Amazon
(https://www.amazon.com/Elephant-Room-Overcome-Psychological-Barriers-ebook/dp/B010JGJN6Q)

Please connect with me on social media, I'd LOVE to hear from you and will answer questions if you send them. 
Facebook - Gemma Rayne Fountain

Twitter - @GemmaRFountain

Instagram - gemmaraynefountain

Snapchat - gemmarayne
Pinterest - @gemmarayne

Youtube - GemaRayneFountain
Podcast - COMING SOON!

Today I am thankful for _____________! (AKA, Being Unapologetically Me.)

Hello friends;

Today, in my FREE online course, 'Manifest Your Dream Life - The Power of Visualization, Positivity and more" I asked the question, "Today I am thankful for ______."

It was a 'fill-in-the-blank' question for the course participants to answer.

What is magical and amazing about this course is that I learn something new about myself every single time I teach it. As we evolve and grow new lessons are brought to the forefront and made clear for us as we are ready to receive them.

To this question, here is my response:

Sometimes things in life cause us to be tentative, fearful, isolated and introverted, even though these traits are not our nature. 

To share a little more about myself, without writing a novel, from the years 20015 to 2010, for a number of obscure and emotional reasons, I ran away. 

I disappeared. I left my family. I moved to a different state all alone and no one knew where I was for quite some time. Those years were both the worst and best of my life. Without my family I was so alone and so isolated that I sunk into a deep depression. I was so lost and contemplated ending my life on many occasions. However, that depression lead me to life saving therapy and a shift within me that allowed me to let people in more than I ever had done before. And, without my family, their comments, opinions and influence I was able to accomplish great things all by myself. 

Coming back to my family was ever harder than leaving. Each of them had mourned my leaving in their own way. Each of them had a Gemma sized hole to fill when I abruptly removed myself from their lives. They each missed me for their own reasons and had moved on. When I returned there were a lot of emotions swirling around with everyone. 

Coming back I knew my family loved me, but they weren't going to let me back into their world easily, they too had been hurt. So, for the past 5 years I have tiptoed around them, always feeling like the outsider at family gatherings. Watching my family embrace my husband and children fully but not quite there with me. 

I have been going through all the motions of being a family member without feeling like I truly belonged there.  I didn't act like 'myself.' It's hard to be 'you' when you feel like a third wheel in your own family. I thought I was doing this to allow them time to get to know me again, but the truth is, I didn't know who I was around them anymore. 

Through my own online course, 'Manifest Your Dream Life - The Power of Positivity, Visualization and More,' as well as some intense soul searching and introspection I have been able to reconnect with who I am and what makes me ME.

So, when posed with the question this morning of what I am thankful for this is my response:

Last night we had a family gathering for my Uncle's birthday. I had an amazing, empowering and awesome attitude about the whole thing. I, literally, said to myself, "FUCK IT!!! I'm ME. I love them all, I know they love me. But, if they're not going to like me, let them not like the REAL me." Last night I was 100%, all out, unapologetically ME. I danced with all the kids, I took them outside in the rain, I told loud funny stories, I asked people what they were up to (always felt like I should already know what my cousin's husbands were in school for or their wives did for a living, but I honestly did not know. I was afraid to ask.) And, you know what? They all looked at me differently. My cousins looked at me like they found me again, finally. It reminded me of that scene in the movie "Hook" when the lost boy grabbed Peter Pan's (played by Robin Williams) face and says, "Oh, there you are Peter." I was me again. I know I missed me and wonder if they did too. 

It was, for me, the best family gathering since 2005.
It felt amazing. I felt like me again.

So, I am thankful I'm finding ME again, unapologetically!

If you like what you just read please subscribe to this blog.
I'd love to connect with you on social media. You can find me on facebook (Gemma Rayne Fountain) and on Twitter (@GemmaRFountain) and my website, www.GemmaRayneFountain.com.

I blog about health, nutrition, fitness and finding happiness as a woman and as a mother. 

I'd love to hear your feedback, it gives me inspiration to keep on blogging so please comment below and share with friends you think might resonate with this blog. 

Thanks

~Gemma Rayne Fountain
Exercise Physiologist, Integrative Nutrition Health Coach & Fitness Expert. 

Are You Confident With Your Body?

Are You A Body Confident Woman?
Share your secret with me...

I'm editing my mini-ebook titled 'Secrets of body Confident Woman' and I would love to hear from YOU.

If you know me you know how super passionate I am about helping women learn to love themselves JUST THE WAY THEY ARE!!

This mini e-book is to serve women and help them learn valuable and helpful tools to use on their journey to self acceptance and self love for their minds and their bodies. I am only one woman with my one small view of the world. I'd love to hear from amazing women (like you) so that I can create a super comprehensive and powerful report.

Do have a minute to comment below?
Are you a 'body confident' woman?
What is/are your secret(s) to being so?
What advice would you give to women looking to practice being more confident with their bodies?

I've come up with a few ideas, for example

1. Don't compare yourself to others.
2. Lift other women up.
3. Prepare to evolve (your diet, your workout, your habits) as your life changes.
4. Give up feeling guilty (over a missed workout, a diet 'cheat', etc)
5. Just do the best you can and be ok with that.
6. Fail and fail big, each failure gets you once step closer to success.
7. Give up the idea of perfection, it's a joke.
8. Practice positive self talk
9. What else?...

Please give me your secrets and let me know what you think about the 8 secrets I posted above.

I truly look forward to hearing from you. Thank you for taking the time to help with this project.

I'm A Good Cook and It's Time I Knew It

I'm A Good Cook and It's Time I Knew It

I was not always very talented in the kitchen. I didn't grow up with parents

who cooked. In fact, my mom cooked once a year, at Christmas. She used to say that it took her "Six months to prepare for it and six months to get over it." Hence, once a year.

So I never learned how to cook.

In my 20s I tried a few recipes but wouldn't pay enough attention and would botch them terribly by forgetting ingredients or switching measurements. I recall a recipe for a mushroom sauce that required 1 cup of water and 1 teaspoon of molasses. Yep! I mixed those two up and put in 1 cup of molasses and 1 teaspoon of water. Needless to say, I got take out that night.

So I have maintained this idea that I can not cook.

The truth is that I have become quite a good cook. I made a conscious effort to get better at it and actually started to enjoy cooking. Every meal I make now is edible and rather enjoyable. Some being more delish than others, but all 100% edible.

THREE things helped me to start enjoying my time in the kitchen:

3.) I can control all the ingredients in my food.
I make a lot of traditional foods, spaghetti, curry, stew, but I use healthy oils, organic ingredients and a lot less sodium and fat than a restaurant. I now enjoy my home cooked food MORE than a meal at a restaurant (never would have believed I would EVER say that) and it's a lot healthier. 


2.) I cook in BULK.
I make enough of any dish to last us a few days. This means more healthy and yummy food for the least amount of effort and a lot of savings in my pocket book. Plus, lots of healthy 'fast' food in the fridge just a microwave zap away.

1.) I cook my food with love.
I think about my family while I'm cooking. I think about how the healthy food I am preparing will nourish their growing bodies. I want my children to be as healthy and happy as possible. The food I am making is helping that to come true. I also believe in energy and the power of energy transfer. I transfer my energy and love into the food I cook so that it can be absorbed by my husband and children when they eat it. This makes cooking a lot more lovely.


Because I have still maintained this perception that I am not a good cook I never invite people over to eat, I rarely make food for friends or family. I have thought to myself, "they don't want anything that I cook."

I recognized this untruth in myself recently and have decided to get rid of it. I AM a pretty darn good cook these days. It's time that I admitted this.

My first step to letting the world know that I can cook is to take some of the Turkey & Lentil Soup (see recipe here) that I made to my neighbor. She is going through chemo and could use a healthy, delivered and home cooked meal.

I hope she enjoys it.


What old misconceptions are you holding on to? What ideas USED to define you but no longer do? Can you let them go and appreciate who you are NOW in the present?
I'd love to hear what 'old' thoughts that are no longer true you are holding on to. Please let me know in the comments below.

Why I Am Now An 'Oil Puller' For Life

I Tried Oil Pulling and I Liked It. Why I'm Now An Oil Puller For Life...

I tried oil pulling, after much trepidation (read all about why I decided to give it a go and my first experience with oil pulling HERE). I learned that it didn't suck and decided to do it every day for a whole week to see what happened.

Here's what I experienced...

I pulled organic coconut oil every day for a week. I started out with just 1/2 a teaspoon of oil for 5 minutes and built up each day to a full teaspoon and 20 minutes.

I would pull oil while I was doing household chores because I didn't have time to just stand around in my bathroom for 20 minutes a day.

I started looking forward to pulling oil. It was a great exercise for my mouth, face and neck. The swishing motion was something I didn't do very often before this exercise. It felt invigorating and good to move these muscles. I suffer from jaw clenching when I sleep and I noticed that I was clenching less after a good oil pulling session. I felt like I was releasing tension from those muscles that did the clenching. Less clenching for me meant better sleep and less headaches in the mornings. This was a welcome and surprised side effect of oil pulling for me.

One week isn't long enough to notice if I was improving my oral health in a major way, or making any beneficial changes to my internal organs but I did notice THIS, my teeth have never been whiter. I use a whitening toothpaste, I use the whitening strips, but they hadn't had anywhere near the whitening effect that oil pulling had. I loved it!

I also noticed that my skin was more vibrant. I'm not sure if this was from the oil or the increased blood flow from using all the muscles in my face to swish but I like what I was seeing.

The simple fact of taking time to do this self care act was also beneficial. I felt calmer, more peacful, more grounded and a lot less stressed. Taking a little time each day for me was a huge benefit for me.

Time will tell if I notice any other long term effects of oil pulling, but I can tell you this, I'll be able to find out because I'm now an oil puller. I haven't done it every single day since that first week but I make sure to pull my oil a few times a week and I'm loving the results I'm seeing.

So grab some coconut oil (organic if you can) and start pulling oil.

Let me know in the posts below if you notice any great results too.

Happy swishing my friends.

Why I Decided to Give 'Oil Pulling' a Go...

Oil Pulling - What It Is and Why I Decided To Give It A Go

I had never heard of oil pulling before I started my education to become a Health Coach with the Institute for Integrative Nutrition.

In one of the first course modules it was suggested that we get some coconut oil and start putting globs of it in our mouths and swishing it around for 20 minutes a day. When I first heard this in my lecture I thought "what kind of hippie crap school have I signed up for?" There was no way I was going to put a yucky glob of oil in my mouth to swish around. First of all, I don't have time for that. And, second of all, eeeeew!

But then I read the rest of the lecture and saw the list of benefits associated with oil pulling. These benefits include clearer skin, whiter teeth, improved oral health, decreased inflammation, improved allergies, improved digestion and kidney function and more. This list is, admittedly, impressive. But I still wasn't going to start doing some mambo jambo gross thing that I didn't have time for anyway.

Or, so I thought.

The list of benefits of oil pulling haunted me. I read social media posts from fellow classmates who were starting to do oil pulling and having great experiences doing so. I also was getting deeper into the school curriculum and loving the information they offered. My respect for the school was so great that I knew they weren't a 'hippie crap school' so I had trust that the information they were giving me was legitimate. All of it, even the 'mambo jambo' oil pulling.

It took a few months of stubbornly resisting before I finally caved in and decided to give oil pulling a go. I grabbed my jar of organic coconut oil and a teaspoon from the kitchen and headed to the bathroom. I started small and just put half a teaspoon of oil in my mouth. It was pretty grody at first. The globby, oily consistency in my mouth was odd. But I put my big girl panties on and didn't freak out. I started swishing and the globby oil became a liquid as it heated up to my body temperature.

This first time I only swished for about 5 minutes and then spit it out into the garbage (you don't want to spit it down the drain and have the heated oil solidify in your pipes as it cools). I rinsed my mouth thoroughly, brushed and voila! I had just pulled oil!

I felt cool and alternative. It didn't suck, not one bit. I actually enjoyed the time to myself while I 'pulled' the oil. Standing in my bathroom swishing the oil, moving the muscles in my face and mouth and letting my mind wander was an extremely relaxing experience. I actually enjoyed myself.

I decided to keep this up and pull oil every day for a week.

Each day I used a little more oil and each day I 'pulled' for a slightly longer amount of time until I was oil pulling for the full 20 minutes. I didn't have time to stand in my bathroom just pulling oil for this amount of time so I pulled oil while I folded laundry, or put away the dishes, or watered my plants. I did chores that I would have been doing anyway, but pulled oil while I did them. It was some brilliant multitasking.

I did this every day for a week.

Read about my results and if I continued to pull oil after the week HERE.