I always like to write out a few goals to work towards for the new year. I think it helps to give you something to work towards, and keeps you motivated. I DON'T think you should set goals that are unrealistic, and will only cause you to beat yourself up. Setting yourself up for failure is the quickest way to make no progress at all. :)
My health goals for 2013 are...
1) Broaden my healthy cooking palate. I want to learn to make at least 12 new dishes, one per month.
2) Take some dance classes. I grew up dancing, and I miss it. It is such an awesome way to workout and I want to get back into it.
3) Keep up my current exercise plan of 3 cardio interval workouts per week & 3 circuit/resistance intervals per week.
4) Improve my plank hold time.
5) Keep exploring the Paleo way of eating.
What are some of your goals for the new year??
Showing posts with label Inspiration. Show all posts
Showing posts with label Inspiration. Show all posts
Wednesday, January 2, 2013
Wednesday, September 26, 2012
Some Weight Loss Walls You May Need To Break Down
Frustration with weight loss is no stranger to those who want to change the way they look and feel. It happens to so many people, and if you aren't careful it can be the start of a cycle that will cause you to gain weight instead of lose it. Instead of getting frustrated with what isn't happening, do some evaluations of what IS happening. Your success may be close by, on the other side of a wall that needs to be demolished. I posted recently about overcoming plateaus, and these suggestions all go together. So, if you are feeling the frustration...it's time for some evaluation.
Wall #1: You are relying solely on your exercise to change your body. I've said it over and over again..you HAVE to improve your eating habits if you want to see a difference. The combination of exercising and eating right is what will bring results. You simply cannot out-exercise a bad diet. It is impossible.
Wall #2: You are fooling yourself with your food. I hate to break it to you, but most people think they are eating better than they are. Truth: If you are not seeing results...you probably aren't. Get serious about it. Write your food down in detail if you have to in order to allow yourself to see what you are really eating. Consider the fact that you may not be eating correctly as well. Getting the right foods makes ALL the difference.
Wall #3: You lack consistency. Read HERE for more info on how to be more consistent and why it is life changing.
Wall #4: You are being unrealistic. If your body fat is low, your weight is low, and you are in good shape...you may not need to lose any more weight. Unfortunately, the world has given women such ridiculous expectations as to what they should look like. Many of these expectations aren't even healthy, and cause women to do CRAZY things to achieve unrealistic, unhealthy results. Consult with a professional to determine what a realistic goal is for your body. There are definitely some mental walls that we put up that can be difficult to deal with as far as body image is concerned.
Wall #5: Your body has other issues that are causing you to stall at your weight loss. If you feel like you are putting forth an extremely honest and solid effort, and you still aren't seeing results, there is a chance that your body may have another underlying issue such as a hormone imbalance, a thyroid problem, or a medication that is stunting progress. These are issues that need to be addressed with a doctor.
Wall #6: You are living too gloriously with your cheat meals/days/weeks. This is a simple one. If you are overdoing it with items that are considered "cheats" all the time, you will be very unlikely to see any changes at all.
Do any of these walls seem familiar to you? If so, KNOCK THEM DOWN! Make the changes you need to make to allow for some progress. Success is just around the corner.
Wall #2: You are fooling yourself with your food. I hate to break it to you, but most people think they are eating better than they are. Truth: If you are not seeing results...you probably aren't. Get serious about it. Write your food down in detail if you have to in order to allow yourself to see what you are really eating. Consider the fact that you may not be eating correctly as well. Getting the right foods makes ALL the difference.
Wall #3: You lack consistency. Read HERE for more info on how to be more consistent and why it is life changing.
Wall #4: You are being unrealistic. If your body fat is low, your weight is low, and you are in good shape...you may not need to lose any more weight. Unfortunately, the world has given women such ridiculous expectations as to what they should look like. Many of these expectations aren't even healthy, and cause women to do CRAZY things to achieve unrealistic, unhealthy results. Consult with a professional to determine what a realistic goal is for your body. There are definitely some mental walls that we put up that can be difficult to deal with as far as body image is concerned.
Wall #5: Your body has other issues that are causing you to stall at your weight loss. If you feel like you are putting forth an extremely honest and solid effort, and you still aren't seeing results, there is a chance that your body may have another underlying issue such as a hormone imbalance, a thyroid problem, or a medication that is stunting progress. These are issues that need to be addressed with a doctor.
Wall #6: You are living too gloriously with your cheat meals/days/weeks. This is a simple one. If you are overdoing it with items that are considered "cheats" all the time, you will be very unlikely to see any changes at all.
Do any of these walls seem familiar to you? If so, KNOCK THEM DOWN! Make the changes you need to make to allow for some progress. Success is just around the corner.
Wednesday, September 19, 2012
A Good Decision.
Tuesdays are reaaally long days for me. Between work and other commitments I have I usually end up being on my feet from When I get up at 5:00 AM until I get done with my last client around 6:00 or 7:00. I'm not complaining, I'm sure some of you have similar days. I'm just giving you the run down, so you know where my head was at yesterday. I got home around 7:00 last night and I hadn't had any spare moments to get a workout in. I am not one who likes to workout in the evening. I prefer to get it done in the morning when I have more energy. I knew that I needed to workout, but it didn't sound all that great at the moment.
My thought process was something like this...
- "You can miss one day..."
- "You have eaten well today, it won't really matter if you don't workout."
- "The gym will be crowded..."
- "You have been on your feet all day. That burns a lot of calories."
- "You're going to have to shower...again..."
BUT because I know myself SO well, I changed my way of thinking a bit
- "You know you will feel better if you do workout..."
- "Just go do SOMETHING. Anything is better than nothing."
- "Deep down inside you know you'll love it once you get going."
So...the positive thoughts won. I changed my clothes and drug my tired self out the door. I started with a ten minute warm up on the stairs to my favorite jams, and guess what...my energy level picked up! I ended up getting in an AWESOME workout, and I felt SO SO SO good after. Turns out I do know myself. I am happier when I get a good sweat in. My workout went a little something like this...
10 step ups on the right leg with a 35 lb plate overhead press
10 burpees with a pushup
10 step ups on the left leg with a 35 lb plate overhead press
10 burpees with a pushup
REPEAT 2X
15 rows in a deep lunge on the left w/20 lb DB(You are in a deep right lunge and rowing back with the left arm here)
15 rows in a deep lunge on the right w/20 lb DB(You are in a deep left lunge and rowing back with the left arm here)
30 Plyometric lunges on top of the bench (Up and over the top, alternating legs)
10 balancing single arm curls across the front of the body with 20 lb db on the right
10 balancing single arm curls across the front of the body with 20 lb db on the left
REPEAT 3X
15 squats with 35 lb DB's
20 Alternating lunge box jumps
20 Side reaches with the 35 lb plate on the right
20 Side reaches with the 35 lb plate on the left
REPEAT 3X
The moral of the story...I know there are times when we are tired, and the last thing we want to do is go workout, BUT I can almost always promise you that you WILL feel better if you just do SOMETHING. Chances are you may start that something, and get a second wind, allowing you to do more than you thought you could!
On a totally unrelated note...
I'M GOING TO NEW YORK!! I am so stoked about it! I want your recommendations...what do I need to do and see while I'm there? I already scored these...
37 calls to New York later...WORTH IT. I would really LOVE to hear what things you have loved while in the big apple! Fill me in peeps!
My thought process was something like this...
- "You can miss one day..."
- "You have eaten well today, it won't really matter if you don't workout."
- "The gym will be crowded..."
- "You have been on your feet all day. That burns a lot of calories."
- "You're going to have to shower...again..."
BUT because I know myself SO well, I changed my way of thinking a bit
- "You know you will feel better if you do workout..."
- "Just go do SOMETHING. Anything is better than nothing."
- "Deep down inside you know you'll love it once you get going."
So...the positive thoughts won. I changed my clothes and drug my tired self out the door. I started with a ten minute warm up on the stairs to my favorite jams, and guess what...my energy level picked up! I ended up getting in an AWESOME workout, and I felt SO SO SO good after. Turns out I do know myself. I am happier when I get a good sweat in. My workout went a little something like this...
10 step ups on the right leg with a 35 lb plate overhead press
10 burpees with a pushup
10 step ups on the left leg with a 35 lb plate overhead press
10 burpees with a pushup
REPEAT 2X
15 rows in a deep lunge on the left w/20 lb DB(You are in a deep right lunge and rowing back with the left arm here)
15 rows in a deep lunge on the right w/20 lb DB(You are in a deep left lunge and rowing back with the left arm here)
30 Plyometric lunges on top of the bench (Up and over the top, alternating legs)
10 balancing single arm curls across the front of the body with 20 lb db on the right
10 balancing single arm curls across the front of the body with 20 lb db on the left
REPEAT 3X
15 squats with 35 lb DB's
20 Alternating lunge box jumps
20 Side reaches with the 35 lb plate on the right
20 Side reaches with the 35 lb plate on the left
REPEAT 3X
The moral of the story...I know there are times when we are tired, and the last thing we want to do is go workout, BUT I can almost always promise you that you WILL feel better if you just do SOMETHING. Chances are you may start that something, and get a second wind, allowing you to do more than you thought you could!
On a totally unrelated note...
I'M GOING TO NEW YORK!! I am so stoked about it! I want your recommendations...what do I need to do and see while I'm there? I already scored these...
Saturday, September 15, 2012
Overcoming Plateaus
To Plateau: To reach a state of little or no change after a time of activity or progress. Sound familiar to anyone? I hear a lot about plateaus from a lot of people in regards to losing weight. A stint of progress gets halted and frustration sets in. There are many different reasons why people reach plateaus in weight loss. Usually it has something to do with falling into a routine of doing the same things exercise-wise, eating the same foods over and over, decreasing in focus, letting small bad habits sneak back in, etc.
The truth of the matter is that the body wants to be as efficient as possible. When a person does the same exercise routine over and over it becomes easier. The body becomes accustomed to what it is doing because it is becoming more efficient at it. This is why I believe that it is very difficult to run a great deal and lose weight. This is also why I am such a believer in interval and circuit training. By keeping the body constantly challenged and guessing you will never reach the point where the body is comfortable. Hence, you will fight reaching a plateau.
This can happen with food as well. However, I think more to the effect that people fall into a less strict place where they let bites, licks, chews, handfuls, and tastes of foods they probably shouldn't eat sneak back into their diet. While it may seem like little tastes and handfuls shouldn't matter or make that much of a difference, they are usually just the perfect amount of excess calories to keep you from making any progress. Think about it, a few hundred calories here and there add up.
NOW. If you relate to knowing what a plateau is, you probably would like to know how to get over that plateau and on with your progress. These tips may help you to shake things up and get losing!
1) Stop with the monotonous cardio. Make your cardio count. You can KILL some calories quickly if you do it right. Intervals and circuits are where its at my friends. Get your heart beating!
2) Be perfectly consistent. Yep...I just posted all about how important it is to be consistent and here I am saying it again. This is because it makes all the difference. One week of solid effort is not going to do much for you, unless that one week translates into another week...and then another. Give your body a chance to adapt to your new way of living. It will respond.
3) Make your meals count. Eating Habits make all the difference. If you aren't seeing success in your weight loss, the chances are that you are not eating as well as you think you are. I hate to say it...but your sneaking bites here and there aren't helping you. They actually do count.
4) Go to bed. The body needs sleep, and not sleeping can be a big part of your reason for a lack of progress. Your body needs that time to recharge and repair itself. On top of the need for sleep, not having sleep can cause people to fall into some poor eating habits, lack of exercise, and will definitely sway a person to feel as if they "don't care" and will "start over tomorrow." That mindset will NEVER get you anywhere.
5) GET RE-MOTIVATED! One major part of overcoming plateaus is finding the motivation to get going! Once you see some progress, the progress itself helps increase motivation, but the initial boost to get going can be difficult! Set some goals, and DECIDE to make them happen. You really can do it. It is all about how bad you really want it.
The truth of the matter is that the body wants to be as efficient as possible. When a person does the same exercise routine over and over it becomes easier. The body becomes accustomed to what it is doing because it is becoming more efficient at it. This is why I believe that it is very difficult to run a great deal and lose weight. This is also why I am such a believer in interval and circuit training. By keeping the body constantly challenged and guessing you will never reach the point where the body is comfortable. Hence, you will fight reaching a plateau.
This can happen with food as well. However, I think more to the effect that people fall into a less strict place where they let bites, licks, chews, handfuls, and tastes of foods they probably shouldn't eat sneak back into their diet. While it may seem like little tastes and handfuls shouldn't matter or make that much of a difference, they are usually just the perfect amount of excess calories to keep you from making any progress. Think about it, a few hundred calories here and there add up.
NOW. If you relate to knowing what a plateau is, you probably would like to know how to get over that plateau and on with your progress. These tips may help you to shake things up and get losing!
1) Stop with the monotonous cardio. Make your cardio count. You can KILL some calories quickly if you do it right. Intervals and circuits are where its at my friends. Get your heart beating!
Here we have my darling mom and sis working at some KILLER circuits!
3) Make your meals count. Eating Habits make all the difference. If you aren't seeing success in your weight loss, the chances are that you are not eating as well as you think you are. I hate to say it...but your sneaking bites here and there aren't helping you. They actually do count.
4) Go to bed. The body needs sleep, and not sleeping can be a big part of your reason for a lack of progress. Your body needs that time to recharge and repair itself. On top of the need for sleep, not having sleep can cause people to fall into some poor eating habits, lack of exercise, and will definitely sway a person to feel as if they "don't care" and will "start over tomorrow." That mindset will NEVER get you anywhere.
5) GET RE-MOTIVATED! One major part of overcoming plateaus is finding the motivation to get going! Once you see some progress, the progress itself helps increase motivation, but the initial boost to get going can be difficult! Set some goals, and DECIDE to make them happen. You really can do it. It is all about how bad you really want it.
Wednesday, September 12, 2012
Let Yourself See Some Progress...I Dare You.
Consistency. I talk about it allll the time. Do you wanna know why I talk about it so frequently? Because it is the KEY to success. Seriously though. If you want to improve your lifestyle, lose weight, become a better runner, acquire a taste for working out, or whatever else...you need to do it consistently enough to allow yourself to see progress. If you eat well 3 days out of the week and do poorly the other 4, nothing is going to change for you. If you workout every once and a while, that is definitely better than nothing, but chances are you won't see the results you are really wanting.
I have a client who I have been working with for the entire time I have been training. She is AWESOME. I've been with her through two kids, family stress, emotional roller coasters, and a lot of other reasons that cause weight fluctuation, excuses for poor eating, and so on and so on. She has seen success in the past, but she decided that she wants to get in the best shape of her life. So, this year she committed to me to be consistent. Can I just tell you the difference I have seen? AND, more importantly, the difference SHE has seen in her body, her capabilities, and her desire to keep motoring through.
I dare you to be consistent.
I dare you to challenge yourself to stick to something for longer than a week, and when I say stick to it I mean really stick to it. Try to do something for thirty days, and be determined not to let yourself slip. NO. MATTER. WHAT. No sneaking cheat treats, or half hearted workouts. Give it your all. Allow yourself to succeed. I can promise you that you will see progress. You will see results, and the best part about this type of consistency is that from the results you see, you will be MOTIVATED. You will set yourself on a positive spiral forward that will help you to realize just how capable you are of achieving your goals. So do it! I double dog dare you! :)
I have a client who I have been working with for the entire time I have been training. She is AWESOME. I've been with her through two kids, family stress, emotional roller coasters, and a lot of other reasons that cause weight fluctuation, excuses for poor eating, and so on and so on. She has seen success in the past, but she decided that she wants to get in the best shape of her life. So, this year she committed to me to be consistent. Can I just tell you the difference I have seen? AND, more importantly, the difference SHE has seen in her body, her capabilities, and her desire to keep motoring through.
I dare you to be consistent.
I dare you to challenge yourself to stick to something for longer than a week, and when I say stick to it I mean really stick to it. Try to do something for thirty days, and be determined not to let yourself slip. NO. MATTER. WHAT. No sneaking cheat treats, or half hearted workouts. Give it your all. Allow yourself to succeed. I can promise you that you will see progress. You will see results, and the best part about this type of consistency is that from the results you see, you will be MOTIVATED. You will set yourself on a positive spiral forward that will help you to realize just how capable you are of achieving your goals. So do it! I double dog dare you! :)
Monday, August 27, 2012
New Week, New Motivation, New Winner!
Happy Monday! Sometimes Monday can come at us with the dread of a new week...and sometimes Monday can come at us with a drive for some new motivation. My challenge to you today is to find your Monday motivation. Start fresh! Clean up your diet! Map out your exercise goals for the week! Start now to make your week a great one!
And of course, it's time to announce the winner of August Anthems Mix Giveaway it is....SB Peace! She said...
I hope your Monday is fabulous! xoxoxo
Monday, August 13, 2012
Sunday, August 12, 2012
Farewell to the Olympics!
I don't know about you, but I'm a little bit sad the Olympics are over! I had so much fun watching all of these amazing athletes doing incredible things!
Some of my favorite highlights...
- The women's gymnastics team taking the GOLD in the all around
- Watching the US women's volleyball team kill it for the their 3rd olympic gold
- Watching Usain Bolt. UnREAL.
- Michael Phelps taking home his 22nd medal.
- Watching the womens 4x100 relay...new record for the US and a new world record.
and on and on and on...
There are endless stories of triumph, defeat, an amazing effort that just give me the chills! I am absolutely amazed that people can continue to become better and better and better in every sport. Records are continually broken. The limits of the human body are pushed further and further. It should be a reminder to all of us that we are capable of so much more than we think we are. Don't give up on your goals, on your dreams, and on the things that may seem somewhat hard at times. Push yourself to be your best self. Push yourself to do things that may seem hard. There is such an amazing feeling that comes from accomplishing things that are difficult, and quite often you will end up realizing that you are capable of much more than you give yourself credit for.
Oh, and just as amazing as the athletes...the parents of the athletes.
If you haven't watched the video of Aly Raisman's parents watching her routine...click HERE and scroll to the bottom. It is AWESOME.
Oh, and did I forget to mention that I loved being a part of the olympics?
I came home to this gem posted on a reminder for my neighborhood about a party that was going on. I'm guessing this is as close as I'll get to olympic greatness, so I'll take it.
What were your favorite olympic moments? Do you feel as inspired as I do to push yourself a little bit harder to achieve your goals??
Some of my favorite highlights...
- The women's gymnastics team taking the GOLD in the all around
- Shalane Flannagan (2:25:51) and Kara Goucher (2:26:07)taking 10th and 11th in the womens olympic marathon. I can't even comprehend those times.
There are endless stories of triumph, defeat, an amazing effort that just give me the chills! I am absolutely amazed that people can continue to become better and better and better in every sport. Records are continually broken. The limits of the human body are pushed further and further. It should be a reminder to all of us that we are capable of so much more than we think we are. Don't give up on your goals, on your dreams, and on the things that may seem somewhat hard at times. Push yourself to be your best self. Push yourself to do things that may seem hard. There is such an amazing feeling that comes from accomplishing things that are difficult, and quite often you will end up realizing that you are capable of much more than you give yourself credit for.
Oh, and just as amazing as the athletes...the parents of the athletes.
Oh, and did I forget to mention that I loved being a part of the olympics?
What were your favorite olympic moments? Do you feel as inspired as I do to push yourself a little bit harder to achieve your goals??
Thursday, July 26, 2012
How Quickly We Forget...
I just got done reading my sister Nichole's recap on our Utah Valley Marathon adventure. I got all teary eyed and definitely got the chills when I read it...I'm totally lame like that. ;) I of course had to go back and read my Utah Valley Marathon Race Recap, and relive the whole experience again in my mind.
I had to laugh a little bit because I went through a series of emotions of...ohhh that was such an awesome experience....I hated that...I never want to do that again...I totally could do that again, and I am left wondering if I will do it again. Not that I need to make any decision about it right now, but I remember running through the finish line thinking. "someone please tell me to NEVER do that again." Oh, how quickly we forget. Right?
I am constantly amazed at people, in a good way. Sometimes I will get up in the early 5's to get a workout in so I have time to get done with my workout before I have to go work everyone else out. Although I thoroughly enjoy working out, I consider it a part of my job. I know that I have to be an example of what I'm preaching. It definitely motivates me to keep on keeping on. It's true that I do sacrifice a lot of time, sometimes sleep, and occasionally a shower to get my workouts in, but because it is part of my job it doesn't really seem like any sort of an amazing accomplishment to me. It is just what I have to do. However, when I go to the gym at these early hours, or when I drive to work in the dark of the early morning and I see others who are out getting their sweat on and making time for their workouts I am always extremely impressed.
It's easier to sleep in.
It is easier to make an excuse as to why work is to busy, school is too busy, life is too busy.
Guess what work, school, life, and everything else will almost ALWAYS be too busy.
It is easier to say you'll do it tomorrow.
It is easier to "start next week."
You get the point. My thoughts on the matter? EVERYONE IS BUSY. Which is why I am so impressed by the people I see sacrificing their time to make their workouts happen, to cook healthy food, and to incorporate healthy living into their normal, everyday lifestyle. Guess what? Being healthy isn't just going to happen to you, and if it does you are EXTREMELY lucky. You have to make an effort. You have to want it. You have to be willing to put in the time and the effort. If you don't nothing will change for you. It is just that simple. Everyone can make an excuse. Busy people make time for exercise every single day, and so can you.
Don't forget to enter to win the July Mix Giveaway!
I am constantly amazed at people, in a good way. Sometimes I will get up in the early 5's to get a workout in so I have time to get done with my workout before I have to go work everyone else out. Although I thoroughly enjoy working out, I consider it a part of my job. I know that I have to be an example of what I'm preaching. It definitely motivates me to keep on keeping on. It's true that I do sacrifice a lot of time, sometimes sleep, and occasionally a shower to get my workouts in, but because it is part of my job it doesn't really seem like any sort of an amazing accomplishment to me. It is just what I have to do. However, when I go to the gym at these early hours, or when I drive to work in the dark of the early morning and I see others who are out getting their sweat on and making time for their workouts I am always extremely impressed.
It's easier to sleep in.
It is easier to make an excuse as to why work is to busy, school is too busy, life is too busy.
Guess what work, school, life, and everything else will almost ALWAYS be too busy.
It is easier to say you'll do it tomorrow.
It is easier to "start next week."
You get the point. My thoughts on the matter? EVERYONE IS BUSY. Which is why I am so impressed by the people I see sacrificing their time to make their workouts happen, to cook healthy food, and to incorporate healthy living into their normal, everyday lifestyle. Guess what? Being healthy isn't just going to happen to you, and if it does you are EXTREMELY lucky. You have to make an effort. You have to want it. You have to be willing to put in the time and the effort. If you don't nothing will change for you. It is just that simple. Everyone can make an excuse. Busy people make time for exercise every single day, and so can you.
DAY # 26: 26 Full sit ups
Lie down on the ground and do a full sit up, shoulder blade to shoelace style. This means every time you do a sit up you will lie all the way down so your shoulder blades are touching, and then every time you come up you will tap your shoe laces. Remember to keep that lower back pressed down, and keep your chin up off your chest so you are using the right muscles! Don't forget to enter to win the July Mix Giveaway!
Wednesday, May 9, 2012
Challenge of the day: Push Yourself
I have been thinking a lot about what causes people to push themselves. In training for my marathon I have found that there are a lot of times when I start a run or a workout with the thought..."I don't really want to do this right now..." I'm sure you all have been there and have felt the same way.
For whatever reason, even when I am less than stoked at the get go, I know deep down inside that I get some strange satisfaction out of finishing a hard workout. It isn't that I'm loving every minute of it. Some days I do, a lot of days I'm cursing myself for deciding to do so in the first place. I felt this way towards the end of my kettlebell pyramid workout yesterday. However, I know how good it feels to finish something hard. I think this is what gets me to push through on the days that I'm just not feeling it. I love knowing that I have accomplished something.
I know I love the "After" feeling. I also love the after effect. I like the way exercise makes me feel and look. The same goes for sticking to a clean diet. Yes, sometimes it is way hard. However, I know that in pushing myself towards something hard leads to some good progression. I can't tell you how often I hear people say.
"I could never eat like that. It's too hard."
or
"Well, there is no way I could ever give up eating _____ so I couldn't ever do that."
Do you want to know what I think is unfortunate about both of these statements? And all other statements just like them for that matter. There is %0 effort being put forth. How do you have any idea what you can and can't do until you try? Yes, things may be difficult. You may not be able to run up that hill the first time you try it, you might not be able to eat perfectly as you try to change your diet, BUT you have to try. Make baby steps. PUSH YOURSELF to do something that you maybe don't fully think you can do. When you push yourself you will see growth. You will learn that the limits you are placing on yourself are probably just that, limits that YOU have predetermined. Why not break those limits? Why not do something you think may be too hard?
I think the perfect analogy to go along with this is the way the human body works. If you want to improve muscle strength, you have to push your muscles to the point where they become fatigued. This is the point where it is hard for them. Muscle fibers that are pushed to the point of fatigue will tear, which hurts. This is, in part, where muscle soreness comes from. As muscles heal and repair themselves, they become a little bit stronger, and so the process continues. Muscle strength comes from pushing yourself.
If you want to do increase your ability to do something you have to PUSH YOURSELF. It may be hard. It will probably hurt a little, but you will grow. You will improve. You will become better.
So, my challenge for today. STEP UP! Choose something that you want to improve on and PUSH YOURSELF. Stop finding a million excuses as to why you can't, won't, or shouldn't do something and PUSH YOURSELF. Stop living a life of "wouldn't that be nice" and "maybe someday.." and do something today. Accomplish something hard. I can guarantee you that you will be surprised with just how capable you are. The bottom line is that you will never know until you TRY.
Don't forget! Tonight is another free Barre Bootcamp class at The LAB. 7:00 PM!
For whatever reason, even when I am less than stoked at the get go, I know deep down inside that I get some strange satisfaction out of finishing a hard workout. It isn't that I'm loving every minute of it. Some days I do, a lot of days I'm cursing myself for deciding to do so in the first place. I felt this way towards the end of my kettlebell pyramid workout yesterday. However, I know how good it feels to finish something hard. I think this is what gets me to push through on the days that I'm just not feeling it. I love knowing that I have accomplished something.
I know I love the "After" feeling. I also love the after effect. I like the way exercise makes me feel and look. The same goes for sticking to a clean diet. Yes, sometimes it is way hard. However, I know that in pushing myself towards something hard leads to some good progression. I can't tell you how often I hear people say.
"I could never eat like that. It's too hard."
or
"Well, there is no way I could ever give up eating _____ so I couldn't ever do that."
Do you want to know what I think is unfortunate about both of these statements? And all other statements just like them for that matter. There is %0 effort being put forth. How do you have any idea what you can and can't do until you try? Yes, things may be difficult. You may not be able to run up that hill the first time you try it, you might not be able to eat perfectly as you try to change your diet, BUT you have to try. Make baby steps. PUSH YOURSELF to do something that you maybe don't fully think you can do. When you push yourself you will see growth. You will learn that the limits you are placing on yourself are probably just that, limits that YOU have predetermined. Why not break those limits? Why not do something you think may be too hard?
PUSH YOURSELF.
If you want to do increase your ability to do something you have to PUSH YOURSELF. It may be hard. It will probably hurt a little, but you will grow. You will improve. You will become better.
So, my challenge for today. STEP UP! Choose something that you want to improve on and PUSH YOURSELF. Stop finding a million excuses as to why you can't, won't, or shouldn't do something and PUSH YOURSELF. Stop living a life of "wouldn't that be nice" and "maybe someday.." and do something today. Accomplish something hard. I can guarantee you that you will be surprised with just how capable you are. The bottom line is that you will never know until you TRY.
What are you going to do to PUSH YOURSELF?
Don't forget! Tonight is another free Barre Bootcamp class at The LAB. 7:00 PM!
Thursday, April 26, 2012
This Week Happiness Is...
- Driving behind the Awesome Family. Completely not health related, but it made me smile. Smiling is healthy.
- A dinner date to the BEST delicious Cafe Rio with The BEST SBJ. My Cafe Rio Salad consists of...shredded chicken (double chicken for this girl), double lettuce, double pico, and guacamole. (No tortilla, rice, or beans) Paleo-licious.
- Burning calories in the best way possible. Playing dance central with some AWESOME people. Don't mind the blur...it's hard to catch people when their moves are so uncatchable.
- The Barre Bootcamp class last night was AWESOME. I am surprisingly SUPER sore. In a good way! It felt good to work my muscles differently than usual! My girls that came to class, please tell me you are sore too?? I got to meet some new people, and we had a great time. Our barres weren't shipped in time for class, but they'll be here next week. Speaking of next week...we're offering another free class next Wednesday at 7:00 PM, so if you couldn't make it last night COME next week!
- My sister Nichole and my Mom flew in last night for the weekend! I get to spend the next few days with them, and I couldn't be happier!! We have such a good time together, that is for sure. We are missing you here Linds!! That is for sure!
Happy. Happy. Happy.
Oh. And my sister showed me this pic today. Hilarious, right?
P.S. If you haven't entered in the April Amazingness Mix Giveaway for some new tunes go right ahead and do so!
Monday, April 16, 2012
The Best Way to Eat an Elephant
You know the story about the person who wants to eat an elephant? Long story short...or short story even shorter...
Elephants are huge.
You couldn't possibly eat one in one sitting. (Why would you want to? Gross.)
However, you could eat it one bite at a time.
There are so many situations that could be paralleled with this scenario, but I think health goals fit right along perfectly. Trying to lose weight, improve your diet, and work at any other health goals can be very daunting. Trying to do it all in one day is impossible. You may last a day or two if you go at it %250, but if you last longer than that I'd be surprised.
I don't mean to sound discouraging I am just being realistic. The truth of the matter is when you are attempting to do something hard, the best way to do it (and stick to it) is by doing things a little bit at a time. My sister's cute sister-in-law, was chatting with me on Sunday about eating clean and such and in talking about eliminating sugar and processed foods she said, "I guess I need to just do it one thing at a time." I have been thinking about just how RIGHT she is.
In working with my clients I have them pick something they want to work on for the week. We usually have a dietary goal and an exercise goal. Something measurable, something manageable, but something that will help them to reach their ultimate end goal.
Examples of these goals may be...
- ___ times of exercise per week for 45 mins
- eliminating _____ food that seems to be causing upheaval in the diet
- eating 4 servings of veggies per day
- Getting in ___ runs per week.
You get the point. Each of these goals is specific. You are taking the steps necessary to achieve the bigger picture. If a client tries to make a goal that is too overwhelming I always make them seriously question the reality of the scenario. I am a huge fan of accomplishing big things, and if you are willing to make the sacrifices necessary to accomplish those big things than BY ALL MEANS... DO IT! However, if by setting your goals you are only setting yourself up for failure, you are getting NOWHERE.
You might not lose 30 lbs in a week, but if you stick to your plan and lose two pounds a week you WILL get there. You may not have a perfect diet today, but if you are willing to keep working towards it, changing what you can, you will be amazed at what you are capable of. You may not be able to go outside and run a marathon today, but if you train properly and take the necessary steps towards doing so you CAN do it. Speaking of...Congrats to my sweet friend Rachelle who OWNED the Boston Marathon today! She finished in 3:22. AMAZING. Congrats to everyone else who ran it as well!!
Bottom line. Start somewhere. Instead of going for the whole elephant, just take on the elephant ear this week...but don't you dare actually go eat elephant ears! ;) (Did you guys call those giant scones elephant ears? Just me? No?) Prepare yourself for success, and not for failure. Make a plan, a feasible one, and stick to it. Changing your life and your body means actually making changes. I love the quote..."If you always do what you've always done, you'll always be what you've always been." You absolutely cannot expect to do the same things and get different results. So, pick what you are going to change, and DO IT. :)
What changes are you going to make this week? Do you find it easier to ease into change or to go cold turkey/100%? What were your habits when you have seen the most success in your accomplishments?
Elephants are huge.
You couldn't possibly eat one in one sitting. (Why would you want to? Gross.)
However, you could eat it one bite at a time.
There are so many situations that could be paralleled with this scenario, but I think health goals fit right along perfectly. Trying to lose weight, improve your diet, and work at any other health goals can be very daunting. Trying to do it all in one day is impossible. You may last a day or two if you go at it %250, but if you last longer than that I'd be surprised.
I don't mean to sound discouraging I am just being realistic. The truth of the matter is when you are attempting to do something hard, the best way to do it (and stick to it) is by doing things a little bit at a time. My sister's cute sister-in-law, was chatting with me on Sunday about eating clean and such and in talking about eliminating sugar and processed foods she said, "I guess I need to just do it one thing at a time." I have been thinking about just how RIGHT she is.
Examples of these goals may be...
- ___ times of exercise per week for 45 mins
- eliminating _____ food that seems to be causing upheaval in the diet
- eating 4 servings of veggies per day
- Getting in ___ runs per week.
You get the point. Each of these goals is specific. You are taking the steps necessary to achieve the bigger picture. If a client tries to make a goal that is too overwhelming I always make them seriously question the reality of the scenario. I am a huge fan of accomplishing big things, and if you are willing to make the sacrifices necessary to accomplish those big things than BY ALL MEANS... DO IT! However, if by setting your goals you are only setting yourself up for failure, you are getting NOWHERE.
You might not lose 30 lbs in a week, but if you stick to your plan and lose two pounds a week you WILL get there. You may not have a perfect diet today, but if you are willing to keep working towards it, changing what you can, you will be amazed at what you are capable of. You may not be able to go outside and run a marathon today, but if you train properly and take the necessary steps towards doing so you CAN do it. Speaking of...Congrats to my sweet friend Rachelle who OWNED the Boston Marathon today! She finished in 3:22. AMAZING. Congrats to everyone else who ran it as well!!
Bottom line. Start somewhere. Instead of going for the whole elephant, just take on the elephant ear this week...but don't you dare actually go eat elephant ears! ;) (Did you guys call those giant scones elephant ears? Just me? No?) Prepare yourself for success, and not for failure. Make a plan, a feasible one, and stick to it. Changing your life and your body means actually making changes. I love the quote..."If you always do what you've always done, you'll always be what you've always been." You absolutely cannot expect to do the same things and get different results. So, pick what you are going to change, and DO IT. :)
What changes are you going to make this week? Do you find it easier to ease into change or to go cold turkey/100%? What were your habits when you have seen the most success in your accomplishments?
Monday, April 2, 2012
The Power In Positivity
Well my friends today has been a great Monday. I have been thinking this weekend a lot about the power of positivity and optimism. The power of our internal thoughts and beliefs is so fascinating to me. I think there is a lot to be said for a good attitude. Have you ever taken a minute and evaluated your self talk?
Do any of these sound familiar??
"Ugh. My hair looks awful today?"
"I'm a pound up on the scale. I am huge. I am so fat."
"I missed a workout today. My pants aren't going to fit tomorrow."
"I am not nearly as skinny/tall/fast/well endowed/fit/toned as so and so."
"I didn't get ANYthing done I needed to today."
"I wished I wouldn't have eaten that. Failure."
and so on and so on.
Negativity is a killer. It really is. Unfortunately, I know way too many of us make comments similar to these day in and day out. We see others and compare ourselves to how well we think they are doing. We compare ourselves to how we used to be. We knock ourselves down for a misstep, or a setback. It happens way too often, and it can be so damaging.
Sometimes the negative comments I hear my clients and friends make (or that I find myself making) make me sad. We beat ourselves up. We find SO many reasons why we just aren't adding up. I can tell you this much: negativity does nothing but bring us down, make us feel sad, and stop our progress. We need to remember that NOBODY is perfect. Nope, not even the 100 lb girl running on the treadmill next to you in her sports bra with her six pack.
Now look at the flip side...
Think of how great you feel after you KILL an awesome workout, spend time with the people you love, make a delicious and healthy meal, see a beautiful sunrise, check off a few things on your "to do" list, and my favorite...when you laugh so hard you cry. (See photo below)
Do any of these sound familiar??
"Ugh. My hair looks awful today?"
"I'm a pound up on the scale. I am huge. I am so fat."
"I missed a workout today. My pants aren't going to fit tomorrow."
"I am not nearly as skinny/tall/fast/well endowed/fit/toned as so and so."
"I didn't get ANYthing done I needed to today."
"I wished I wouldn't have eaten that. Failure."
and so on and so on.
Negativity is a killer. It really is. Unfortunately, I know way too many of us make comments similar to these day in and day out. We see others and compare ourselves to how well we think they are doing. We compare ourselves to how we used to be. We knock ourselves down for a misstep, or a setback. It happens way too often, and it can be so damaging.
Sometimes the negative comments I hear my clients and friends make (or that I find myself making) make me sad. We beat ourselves up. We find SO many reasons why we just aren't adding up. I can tell you this much: negativity does nothing but bring us down, make us feel sad, and stop our progress. We need to remember that NOBODY is perfect. Nope, not even the 100 lb girl running on the treadmill next to you in her sports bra with her six pack.
Now look at the flip side...
Think of how great you feel after you KILL an awesome workout, spend time with the people you love, make a delicious and healthy meal, see a beautiful sunrise, check off a few things on your "to do" list, and my favorite...when you laugh so hard you cry. (See photo below)
There is power in positivity. That I know to be true. When we think positive thoughts, try to look at the bright side, and surround ourselves with happy people and situations we will thrive. A negative attitude will eat away at you and eventually will leave you feeling hopeless and helpless. A positive attitude can buoy you up and get you through hard things. A positive outlook on a workout will make it manageable. Focusing on the great way you feel and the beneficial aspects of eating healthy and getting a good nights sleep will keep you in the right frame of mind. Change your mindset from "I can't." to "I can." It works wonders.
Yes, there will be slip ups, but guess what? Tomorrow is a new day, and you have the power to make it a great one.
Yep, you may feel pretty low on the perfection scale some days, but find gratitude in the great things you have to offer. Even if all you can muster is that you are still breathing.
You know, there may be times when you want to throw in the towel completely...but don't...because you are amazing, capable, and you just might surprise yourself.
Take a second and make a list of the things that you like about yourself, about your life, about your family...or whatever positive thoughts you can think of. Put it somewhere where you can find it when you need some reminding about just how great you are.
Be positive. It's powerful.
Oh, and don't forget to smile. Everybody looks better with a smile on. ;)
What makes you feel positive? What changes your perspective from negative to positive?
Sunday, February 5, 2012
Friends are Healthy for the Soul
Yesterday I threw a shower for my best friend Benita.We have been basically inseparable for the past 10 years. My family considers her a part of the Smith clan. We know each other inside and out. She is one of the best people I know, and now she has found the man of her dreams! :)
We had a great time celebrating Benita and Scott with so many of Ben's great family and friends.
We talked, laughed, and ate. I made some Cream Cheese Chicken Chili, and it was a hit! After the shower was over I was thinking about how amazing my friends are. My whole life I have been so blessed with great people surrounding me. My friends are a big part of my happiness, which I consider a big part of my health. We all know it isn't always easy to keep in touch with people. Friends move away, schedules get crazy, children are born, and life happens. However, even if time passes, I know my good friends are always there when I need them. It seems like the moment we get together it's like we haven't skipped a beat. I can't even imagine what my life would be like without them. I am lucky to know some of the kindest, funniest, BEST people in the world, and I am lucky to call them my very own best friends. They make me happy. They boost my spirits when I'm feeling low, and they are always there motivate and inspire me!
Benits I am so excited for you! You and Scott are darling, and I can't wait for the wedding!!
Do you consider your friends part of your health?
It just so happens that so many of Benita's best friends are my best friends too.
Friends came in to town from all over.
Apparently I am a right-side-of-the-photo kinda of girl.
Benits got so many fun and adorable gifts!
This is the old THS crew reunited. Aren't they beauties?
Benits I am so excited for you! You and Scott are darling, and I can't wait for the wedding!!
Do you consider your friends part of your health?
Saturday, January 7, 2012
Steppin' Up Saturday
Happy Saturday! I woke up to a winter surprise from my window. It was like almost 60 degrees a couple days this past week, so this was quite unexpected.
It's weather like this that makes me want to stay inside all day...lucky for me I happen to love my Saturday workouts. Otherwise I might have been tucked away in bed alllll day. The gym was JAM packed. I walked in and EVERY single piece of cardio equipment was taken except for the stairs. I was actually planning on running and doing some weights today, but the exercise gods seemed to want me to step it up a bit. Literally.
Post gym, I was itching to climb a few more stairs, so we went down the endless stairs at the Marriott Center to go to the BYU basketball game.
It was a fun game. BYU killed them. Towards the end of the game it was announced that Yogurtland would give anyone who had their ticket stub from the game 5 free ounces of Yogurt if the Cougars made it to 80 points. You'd better believe they had my full attention at that point. They made the last shot at the LAST possible second. It was crazy. I will cheer for free frozen yogurt at ANY time. You'd better believe I will be redeeming that this week!
I had a GREAT first week of the new year. I felt like I really stuck to my eating goals, and killed it with my workouts. It is amazing how much better I feel when I am in a good routine. It gives me momentum to keep going. I'm feeling the motivation! I hope you are sticking with your goals as well!
What was your Saturday workout? If you attend a gym is it JAM PACKED with resolutioners? How was your first week of sticking to your goals? If you feel like your week hasn't gone so well don't get discouraged! Restart now, and begin that progress!
My Workout was as follows:
CARDIO:
60 mins of intervals on the elliptical
5 min warm up level 8
4 sets of quick intervals (1 min level 8, 2 min level 12, 2 min level 16)
5 min catch my break level 10
10 min level 12
5 min level 8
5 min level 12
5 min level 8
5 min cool down level 5
I usually don't sweat very much when I work out. I don't know if it is because my body is more used to it or what, but today I was DRIPPING.
WEIGHTS:
Nothing too fancy today. My legs were toast, and I wanted a full body workout so I was more concerned with hitting all the upper body muscle groups.
3 sets of 15 assisted pull ups
alt with
3 sets of 15 Prisoner Squats
3 sets of 12 triceps pull downs (30 lb)
alt with
3 sets of 15 push ups
3 sets of 15 squats with a single arm upright row on the right (15 lb db)
alt with
3 sets of 15 squats with a single arm upright row on the left (15 lb db)
Post gym, I was itching to climb a few more stairs, so we went down the endless stairs at the Marriott Center to go to the BYU basketball game.
What was your Saturday workout? If you attend a gym is it JAM PACKED with resolutioners? How was your first week of sticking to your goals? If you feel like your week hasn't gone so well don't get discouraged! Restart now, and begin that progress!
Friday, November 25, 2011
Thanksgiving Morning Turkey Trot
Happy Black Friday! I hope you all had a fabulous Thanksgiving. I know I certainly did. I somehow was talked into going to Anthropologie this morning at 5:30 AM. Insane right? I found some good stuff, so it was worth it, but SHEESH. We came home and crashed, only to head back out AGAIN to hit up a few stores.
Were you able to do something active yesterday? My family has had a fun time running in the Mesa Turkey Trot for the past several years on Thanksgiving morning. However, every year we've commented on how it takes a lot of time to drive there...get all parked, registered, etc...run...and then come back home. My brother-in-law and sister who live in Gilbert, have said they should start one in Gilbert several times. Well, this year they did it! My sister posted on her FB wall to see if there would be any interest, and there was interest indeed! About 250 people showed up!
My sister Nichole and I decided we'd run before the race just in case we didn't get a chance to join in with all the Chaos. So we got up early and did six miles. I love running with my sister, and I can't wait for June! She and I are doing the Utah Valley Marathon together.
We decided cute socks were going to make the run better. They totally did. We actually got to jump in and run the 5K with the rest of the turkey trotters, so we started off our Thanksgiving with 9 miles. I felt REAL good about it. :) There was a one mile fun run, a 5K, and a 10K, so everyone could join in the fun.
My brother Denny was the race director/course organizer/announcer/heckler/finish line announcer.
Les and Elaine (my M&D) made it out for the big event. My dad has some knee issues, so he rode his bike. I LOVED seeing my whole fam active!
Of course, every race needs a gorilla. Don't worry, he ran the whole race in the costume. NBD.
It was awesome to see so many kids active and involved, and excited to be out there running! My sister and I were talking while we were running about how important it is to help your kids be active from a young age. I think the best way to do that is to get them involved in fun activities that involve friends and family. If they see that everyone is active and having a great time it will help to instill those habits in their lifestyle in a way that is not forceful or negative.
November 26th: Today I am grateful for good deals. Who doesn't love a little retail therapy? (Especially when that retail therapy is coming at you at %50 off!)
Did you do anything active on your Thanksgiving Holiday? Do you have a Turkey Trot in your area? How do you best help your kids to keep moving and enjoy doing so?
More to come on how we celebrated the rest of our Turkey Day!
Were you able to do something active yesterday? My family has had a fun time running in the Mesa Turkey Trot for the past several years on Thanksgiving morning. However, every year we've commented on how it takes a lot of time to drive there...get all parked, registered, etc...run...and then come back home. My brother-in-law and sister who live in Gilbert, have said they should start one in Gilbert several times. Well, this year they did it! My sister posted on her FB wall to see if there would be any interest, and there was interest indeed! About 250 people showed up!
Isn't crossing the finish line the best? I think so. Go Elaine!!
My sister Nichole, me, my niece Kiley, and my mom after the race.
Even the boys sported some crazy socks. My family loves to dress up just as much as I do.
November 26th: Today I am grateful for good deals. Who doesn't love a little retail therapy? (Especially when that retail therapy is coming at you at %50 off!)
Did you do anything active on your Thanksgiving Holiday? Do you have a Turkey Trot in your area? How do you best help your kids to keep moving and enjoy doing so?
More to come on how we celebrated the rest of our Turkey Day!
Wednesday, November 9, 2011
The 3 R's of Weight Loss Recommit, Rediscover, & Record
Losing weight is a daily battle. There is no question about that. Individuals who have seen success in weight loss can tell you that getting there was a definite journey; a series of decisions made one moment at a time that added up over time. This time of year seems to be the hardest time for people to stick with their healthy habits and reach their goals. If you are finding yourself struggling, remember the 3 R's of weight loss.
RECOMMIT
Nobody achieves anything by giving up. One of the biggest mistakes that people make is saying things like..."Oh, I screwed up today (Tuesday) so i'll start over again on Monday." Don't think like that. Sure, it is great to have a day that gets you back on track with what you are doing, but how about change your mindset to..."Wow, I really overate at lunch today. I am going to get back to my regular eating habits at dinner." Don't let one bad decision lead to another. Don't let one wandering handful of candy lead you to eating the whole candy jar. Don't guilt yourself for a bad choice made. Get over it. Move on, and start making better choices. Don't wait until tomorrow, do it now. Making a healthy lifestyle for yourself is a matter of recommitting whenever you slip up. Sure, we all have our moments of weakness, but consistency is what is going to help you see results.
REDISCOVER
Far too often I have to sit my clients down and ask them again why they are attempting to do what they are doing in the first place. Goals without purpose are meaningless, and most likely won't be achieved. Rediscover what it is that you really want out of life, and how you are going to get there. Stop thinking into to future as to what it will be like when you, "one day," achieve your goals, and start achieving your goals NOW. It IS possible. You CAN do it. It is also important to rediscover healthy foods that you like when you get in a rut of eating the same things, and to rediscover physical activity that is fun to you. If you are always forcing yourself to do things you hate and eat things you detest, you won't get very far at all.
RECORD
This is the most important one, by far. I have said it, 899,444,564,2343,984 times. If you want to see success with weight loss, WRITE DOWN WHAT YOU EAT. It doesn't mean that you have to be a calorie counting fiend. It doesn't mean that you can never have a treat here or there, but it WILL make you accountable for what is going into your mouth. Writing down your food helps you to realize what exactly you are consuming. It will help you learn better habits with snacking. It may help you to realize that the quality of food you are eating is pretty low. It may even cause you to realize why in the world you can't seem to drop that last 20 pounds. Mindless eating is a scary thing, and SO many people underestimate the amount of food that goes into their mouth. WRITE. IT. DOWN. I promise it is the key to success.
Have you seen success with recommitting, rediscovering or recording? What seems to work best for you to keep yourself on track with your health and fitness goals?
One year ago today...Pumpkin Invasion...Healthy Pumpkin pie, cookies, bread, muffins, and oatmeal recipes
Don't forget to enter this month's Hits for Healthy Holidays Music Mix Giveaway!
RECOMMIT
Nobody achieves anything by giving up. One of the biggest mistakes that people make is saying things like..."Oh, I screwed up today (Tuesday) so i'll start over again on Monday." Don't think like that. Sure, it is great to have a day that gets you back on track with what you are doing, but how about change your mindset to..."Wow, I really overate at lunch today. I am going to get back to my regular eating habits at dinner." Don't let one bad decision lead to another. Don't let one wandering handful of candy lead you to eating the whole candy jar. Don't guilt yourself for a bad choice made. Get over it. Move on, and start making better choices. Don't wait until tomorrow, do it now. Making a healthy lifestyle for yourself is a matter of recommitting whenever you slip up. Sure, we all have our moments of weakness, but consistency is what is going to help you see results.
REDISCOVER
Far too often I have to sit my clients down and ask them again why they are attempting to do what they are doing in the first place. Goals without purpose are meaningless, and most likely won't be achieved. Rediscover what it is that you really want out of life, and how you are going to get there. Stop thinking into to future as to what it will be like when you, "one day," achieve your goals, and start achieving your goals NOW. It IS possible. You CAN do it. It is also important to rediscover healthy foods that you like when you get in a rut of eating the same things, and to rediscover physical activity that is fun to you. If you are always forcing yourself to do things you hate and eat things you detest, you won't get very far at all.
RECORD
This is the most important one, by far. I have said it, 899,444,564,2343,984 times. If you want to see success with weight loss, WRITE DOWN WHAT YOU EAT. It doesn't mean that you have to be a calorie counting fiend. It doesn't mean that you can never have a treat here or there, but it WILL make you accountable for what is going into your mouth. Writing down your food helps you to realize what exactly you are consuming. It will help you learn better habits with snacking. It may help you to realize that the quality of food you are eating is pretty low. It may even cause you to realize why in the world you can't seem to drop that last 20 pounds. Mindless eating is a scary thing, and SO many people underestimate the amount of food that goes into their mouth. WRITE. IT. DOWN. I promise it is the key to success.
Have you seen success with recommitting, rediscovering or recording? What seems to work best for you to keep yourself on track with your health and fitness goals?
One year ago today...Pumpkin Invasion...Healthy Pumpkin pie, cookies, bread, muffins, and oatmeal recipes
Don't forget to enter this month's Hits for Healthy Holidays Music Mix Giveaway!
Sunday, September 25, 2011
Set it. Don't Forget it.
I am going to make this simple.
I love Monday's for one reason, and one reason alone. I always feel reinvigorated to get moving again. It seems to be a great day to get back on track after the weekend is over. I know many of you have said you feel the same way....so. Let's start this Monday of RIGHT.
Set a goal for THIS week.
Just one.
One thing you can focus on specifically throughout this week.
Something that is measurable, and achievable.
Something that will help you move forward in the direction you want to progress in.
Set it. Don't forget it.
My goal is to get in a great high quality lifting workout in Monday-Thursday before I head down to Lake Powell.
Let's start this week off right.
What is your goal going to be?
I love Monday's for one reason, and one reason alone. I always feel reinvigorated to get moving again. It seems to be a great day to get back on track after the weekend is over. I know many of you have said you feel the same way....so. Let's start this Monday of RIGHT.
Set a goal for THIS week.
Just one.
One thing you can focus on specifically throughout this week.
Something that is measurable, and achievable.
Something that will help you move forward in the direction you want to progress in.
Set it. Don't forget it.
My goal is to get in a great high quality lifting workout in Monday-Thursday before I head down to Lake Powell.
Let's start this week off right.
What is your goal going to be?
Tuesday, September 20, 2011
Eating With a Purpose
As I was working out this morning I had a thought. Well, I had a lot of thoughts, but one that wasn't about how much I still love the song Pumped Up Kicks, or how I was already hungry for my morning snack of almonds. I started thinking about the whole process of working out and eating.
The entire process of the energy we expend, and the calories that we eat coupled with specific exercise and goals can be quite complicated; there is no doubt about that. Each person's body is so different, and our goals are all different as well, BUT...I feel like my thinking this morning could apply to everyone.
To put it simply, we need to eat to achieve the body we want.
I have said it nineteen million times before...we are what we eat.
If you are wanting your body to be lean, strong, and rid of fat...then maybe you should eat accordingly. Eating what you know you should fifty percent of the time and what you know you shouldn't fifty percent of the time isn't going to fuel your body to get the results you want. Eating 50/50 average will actually probably just keep you average...just about where you've been.
Eating a diet filled with sugar and garbage isn't going to help you look the way you want to, and it won't help you to feel the way you want to either. If you want to feel great and look great, then you should probably eat accordingly.
If you haven't realized yet that the way that you eat most DEFINITELY has a direct effect on the way you feel, realize it now. Food is fabulous. We are meant to enjoy it, but for some reason there is a disconnect in people's minds about food and body.
If you want to look great....if you want to feel great...then eat great. It is as simple as that.
Oh and other thoughts that crossed through my mind this morning had a lot to do with the fact that I go to Lake Powell in T-minus 9 days. I am in charge of food for a group of about 25-30 people. I can't WAIT to show you what the menu is. A whole weekend FULL of recipes that are healthy AND delicious.
Are YOU eating the way you should be to achieve the results that you want? If you aren't you have to decide how bad you really want it. What is a goal you can set to make a change in this area?
The entire process of the energy we expend, and the calories that we eat coupled with specific exercise and goals can be quite complicated; there is no doubt about that. Each person's body is so different, and our goals are all different as well, BUT...I feel like my thinking this morning could apply to everyone.
To put it simply, we need to eat to achieve the body we want.
I have said it nineteen million times before...we are what we eat.
If you are wanting your body to be lean, strong, and rid of fat...then maybe you should eat accordingly. Eating what you know you should fifty percent of the time and what you know you shouldn't fifty percent of the time isn't going to fuel your body to get the results you want. Eating 50/50 average will actually probably just keep you average...just about where you've been.
Eating a diet filled with sugar and garbage isn't going to help you look the way you want to, and it won't help you to feel the way you want to either. If you want to feel great and look great, then you should probably eat accordingly.
If you want to look great....if you want to feel great...then eat great. It is as simple as that.
Oh and other thoughts that crossed through my mind this morning had a lot to do with the fact that I go to Lake Powell in T-minus 9 days. I am in charge of food for a group of about 25-30 people. I can't WAIT to show you what the menu is. A whole weekend FULL of recipes that are healthy AND delicious.
Are YOU eating the way you should be to achieve the results that you want? If you aren't you have to decide how bad you really want it. What is a goal you can set to make a change in this area?
Friday, September 2, 2011
milestones.
Last night one of my clients reached a BIG milestone. One that I couldn't be happier about for her. She hit the fifty pound weight loss mark. This client started boot camp with me in February of this year, and has worked her tail off since she began. There were tears of joy shed, and lots of clapping/shouting/jumping up and down. Oh yeah, and she was excited too... (sometimes I think I get more excited about the success of my clients than they do!)
We were talking about what it is that has made her successful, and these are the things we came up with...
- Consistency: She is SO dang consistent. She sticks to her workout schedule, and keeps her eating as close to what our plan is for her as possible. Even though she has bad days, and bad weeks just like the rest of us; it is the fact that she always goes back to the pattern that works after the bad days.
- Trust: She has been a diligent client, and has really tried to stick with me on the goals I set for her. She trusts that I want to help her one hundred percent, and that I am only going to give her instruction that will help her reach her goals.
- Healthy Food Choices: She most certainly has made some changes in her diet, and she is constantly improving little changes week by week. She is dialing more into what effects her body and how she can fuel it the best way possible. She is conscious of what she is eating; be it good or bad. She isn't just eating mindlessly.
- Lifestyle Change: She has changed her lifestyle to be more active. She now enjoys hiking, riding her bike, and going on walks because she likes to move and be active. She knows it makes her feel better.
- Nixing the Sugar: This was a big thing for her, and is something she continues to work on. She really has tried to cut out the processed and refined foods and sugars and this has made a big big BIG difference.
- Confidence: This is a HUGE one for her, and it has taken baby steps. When she first walked in the door to work with me she thought she was going to fail. She was terrified. With little victories she has increased her confidence in herself and now she does some really challenging things, and she isn't afraid to try new things to push herself.
She is one TOUGH cookie who has worked her tail off and I am so SO proud of her. She motivates me to stick to my goals, and I can't wait to see what the next 50 is going to bring her! WELL DONE TOUGH GIRLIE!!!
What is it that helps you to reach your milestones?How has your confidence in yourself increased as you have tried to live a healthier lifestyle? Are you an all or nothing type person, or do you need those baby steps? I am one who needs both. With some goals I have to just go for the gusto, and with others I need to help myself along one step at a time. I know for me I feel so much better and I feel so much better about myself. I feel stronger and more capable.
We were talking about what it is that has made her successful, and these are the things we came up with...
- Consistency: She is SO dang consistent. She sticks to her workout schedule, and keeps her eating as close to what our plan is for her as possible. Even though she has bad days, and bad weeks just like the rest of us; it is the fact that she always goes back to the pattern that works after the bad days.
- Trust: She has been a diligent client, and has really tried to stick with me on the goals I set for her. She trusts that I want to help her one hundred percent, and that I am only going to give her instruction that will help her reach her goals.
- Healthy Food Choices: She most certainly has made some changes in her diet, and she is constantly improving little changes week by week. She is dialing more into what effects her body and how she can fuel it the best way possible. She is conscious of what she is eating; be it good or bad. She isn't just eating mindlessly.
- Lifestyle Change: She has changed her lifestyle to be more active. She now enjoys hiking, riding her bike, and going on walks because she likes to move and be active. She knows it makes her feel better.
- Nixing the Sugar: This was a big thing for her, and is something she continues to work on. She really has tried to cut out the processed and refined foods and sugars and this has made a big big BIG difference.
- Confidence: This is a HUGE one for her, and it has taken baby steps. When she first walked in the door to work with me she thought she was going to fail. She was terrified. With little victories she has increased her confidence in herself and now she does some really challenging things, and she isn't afraid to try new things to push herself.
She is one TOUGH cookie who has worked her tail off and I am so SO proud of her. She motivates me to stick to my goals, and I can't wait to see what the next 50 is going to bring her! WELL DONE TOUGH GIRLIE!!!
What is it that helps you to reach your milestones?How has your confidence in yourself increased as you have tried to live a healthier lifestyle? Are you an all or nothing type person, or do you need those baby steps? I am one who needs both. With some goals I have to just go for the gusto, and with others I need to help myself along one step at a time. I know for me I feel so much better and I feel so much better about myself. I feel stronger and more capable.
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