#MotivateMe/ Fitness/ Motivation/ Running/ Strength Training/ Triathlon

#MotivateMe Monday: It’s Better with a Plan


Happy #MotivateMe Monday!  If you’re new here, #MotivateMe Monday is a weekly linkup hosted by myself and Rachel of RunningRachel.com. Getting started towards a goal is never easy, and maintaining the motivation to keep working towards your goal is even harder.  That’s why Rachel and I have created a weekly linky on Mondays where we share our progress towards our goals and to share our plans for next week so that we can motivate each other.  When it comes to reaching goals it’s been proven that creating a plan, sharing your plan, and following your plan will help you to be  successful.  #MotivateMe Monday is where you can share your plans and your progress.  It could be a training plan, a meal plan or a savings plan.  Whatever it is, JOIN US and share with us in the #MotivateMe linkup, together we can motivate each other!

A weekly linkup on Mondays for you to share your weekly fitness plans and meal plans #MotivateMe http://www.fitnesscheerleader.com

Now here’s where I sound a bit like a hypocrit, but it’s just me sharing with raw honesty. Last week was a bit of a fitness bust. I could share with you my 101 excuses, but that’s all they would be… excuses. The truth of the matter is that I didn’t make fitness and healthy eating my priority but that’s ok, I’m now ready to take the world by storm!  Sometimes we need a little break to regain that motivation, to re-light the fire and to give our bodies a bit of a break for tissue repair.  

It’s ok to take a break, but now it’s time to LOOK, SEE, MOVE!!

It’s ok to take a break, but now it’s time to LOOK, SEE, MOVE!!

As I shared earlier, my Christmas break was fantastic – full of good eats, family time and relaxing.  I got out for a craptastic, sluggish 5k on Friday, then tried out a kettlebell workout for runners that I’ll be posting later this week.  On Saturday I ran a hilly 18k by myself (which was entirely my fault and greatly annoyed my running bestie because I slept-in and missed our run date).  That was the ultimate running friend crime that I committed and I owe her copious amounts of wine and babysitting.  Sunday was a busy day because my oldest daughter played in three hockey games, though I managed to get a fair amount of walking in between games flower girl dress shopping with my friend Laura.


This week I’ve charged up my FitBit and it’s time to get back on track with tracking my nutrition and my movement. I want to reach two goals:

  1. Eat 7 servings of fruits and veggies; and
  2. Walk 10,000 steps/day (I won’t count my running towards my step goal).
READ:  Reebok Ragnar Niagara Race Recap 2017 - Leg 1

To carry out those goals I’ll be going grocery shopping and walking as much as I can.



Here’s my workout plan for this week:

Monday:  30 min cycling on my indoor trainer (time to start Ironman Muskoka 70.3 training) + Kettlebell workout for runners
Tuesday:  easy 10k run
Wednesday:  New year’s eve!  5k Resolution Run with my friends
Thursday: NYE recovery 🙂 
Friday: 10k run (back to work so my run will be early)
Saturday: TRX workout – Sierra is in a hockey game an hour away so I’ll have to strength train at home while watching her sisters
Sunday: 18k run

Now it’s your turn, how was your Christmas?  Did Santa spoil you?  What fitness gear did you get that you’re excited to try out?  What’s on your training and meal plans for this week?  

Have an active and healthy week everyone!

PS – Start brainstorming! Tomorrow Rachel and I will be hosting a goal setting linkup for 2015 – let’s reach our goals together!

For more easy recipes, running tips and workouts please LIKE Salads for Lunch on Facebook and follow me on Pinterest! You can also sign up for my free monthly newsletter below which is packed with goodies I know you’ll love.😉


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  • Jess@Flying Feet
    December 29, 2014 at 12:39 pm

    Oooh girl…I was right there with you last week!! But we are all entitled to a Christmas break 😉 I did score some new kicks, Mizuno wave prophecy 13!!! Love. I’m excited to get my butt in gear. Thank you again SO much for hosting this link up. It’s really helped me stack on track this past December when I normally wouldn’t keep a solid running schedule…

    • Janice
      December 29, 2014 at 7:31 pm

      Your new kicks are beautiful! No problem, the link up is really helping me too. Cheers to an awesome 2015!

  • Jen @ Pretty Little Grub
    December 29, 2014 at 1:11 pm

    My week was a fitness bust too but mostly due to illness. Blech! Hoping I’ll be feeling better soon and back at it.

    • Janice
      December 29, 2014 at 7:30 pm

      Hugs! I hope that the cute hubby is taking good care of you and that you feel better soon. Cheers to an awesome 2015!

  • Lisa @ RunWiki
    December 29, 2014 at 1:13 pm

    Motivate me monday sounds like a great way to build a community, and to support each other to achieve goals. My Christmas was quiet and low key, just the way we like it. I received a new web site (as you saw) and an online class. I love getting gifts that don’t add clutter to my life and to my house. Hope you enjoy these last few days of 2014.

    • Janice
      December 29, 2014 at 7:29 pm

      Your new web site is beautiful!! I gifted myself the same thing during some down time 🙂 I hate clutter too – we have too much stuff. Cheers to an awesome 2015!

  • Deborah @ Confessions of a Mother Runner
    December 29, 2014 at 4:34 pm

    Stronger, leaner and faster sounds pretty good to me too. We all need to take a break and refocus sometimes. Happy New year!

    • Janice
      December 29, 2014 at 7:28 pm

      Happy New Year Deborah, cheers to an awesome 2015!

  • Kerri Olkjer
    December 29, 2014 at 5:01 pm

    I think breaks can be good for the soul. And motivation! Lol. I had to take an unplanned break and am raring to go because of it.

    • Janice
      December 29, 2014 at 7:27 pm

      Go get’em girl!!

  • Elle
    December 29, 2014 at 6:33 pm

    I am looking at Fit Bits right now… which model would you recommend to a newbie?

    • Janice
      December 29, 2014 at 7:07 pm

      That’s a good question. The three models that I’ve seen and like the best are the FitBit One (because it clips on and can be discreet), the MISFIT SHINE (because it’s water proof and can be worn in a variety of ways), and the Polar M400 (because it’s waterproof, has a GPS and has the option to connect to a HR monitor). I tried the Samsung GearFit and wasn’t the least bit impressed with it.

  • Diatta @ Femme Fitale Fit Club
    December 29, 2014 at 7:27 pm

    I got spoiled for Christmas and other than last week have been extremely consistent with workouts. I’m down 3 lbs. I have a Fitbit too, I do count my runs in my daily steps (I sit a lot for work) and have committed to 12K steps a day. Oh yeah it is ON in 2015. Stay motivated.

    • Janice
      December 29, 2014 at 7:33 pm

      Oh great idea to increase my steps goal. I often take my FitBit off for my run then forget to put it back on. Cheers to an awesome 2015 and congrats on the weight loss!

  • Carmy
    December 29, 2014 at 7:55 pm

    LOVE the scheduled NYE recovery! haha! MY BF wants us to fit in 2 family meals (one brunch, one lunch), 1 friend meal (dinner), and stop by TWO parties … I definitely will need a scheduled recovery after that…

  • RFC
    December 30, 2014 at 6:49 am

    I’m glad you had a wonderful Christmas! Santa provided far too much wine and chocolate over here, so I’m feeling the need for a big kick in the fitness pants. I won’t lie, the indulgence was totally worth it 🙂

  • jill conyers
    December 30, 2014 at 6:57 am

    I’m much more comfortable with a plan! It keeps me on track and it’s a great reminder of what you accomplish.

  • steph
    December 30, 2014 at 9:37 am

    I took it easy last week. I enjoyed every second of it. This week, it’s back to work and routine!

    • Janice
      December 30, 2014 at 9:46 am

      Great job! I really should have cut myself some slack and done that – I would have been able to enjoy and be in the moment last week instead of feeling guilty for all that I wasn’t accomplishing. Merry Christmas and Happy New Year Steph, I wish you all the best in 2015. Cheers!

  • Sandra Laflamme
    December 30, 2014 at 10:12 pm

    The holidays are such a hard time to be motivated. I usually plan for it to be a week of downtime and then figure I’ll be refreshed and better able to get back at it once the holiday is through! You have the motivation and dedication to be faster and stronger this year! Let’s go after it in 2015!

  • rachel
    January 5, 2015 at 10:29 am

    You have a great plan set in place for the week. Love that you are charging up that fitbit. Those daily activity trackers really do help keep you (ME!) accountable for how much or little I move each day. 🙂