clear your mind of can't

I am noticing the use of the word "CAN'T" a lot recently.  It seems to always be in my face. I see it on Facebook, I hear people mention it in conversations, it is everywhere. And it is driving me crazy. We all can control what happens and how it happens. Therefore to say you "CAN'T" do something is simply untrue!

I usually don’t come across a more talkative person as I do when someone is telling me a story about their poor health or the bad luck they have as to why they "CAN'T" do something.  Their story becomes a part of who they are and they tell it with great detail.  This story forms a part of their identity.  Often they are reluctant to change their “story” and give many reasons as to why it can’t change. For too many people, they convince themselves that it can’t change and so they choose to be stuck where they are and remain comfortable with that. Somehow they are waiting for an external force to create the change for them.

I know many people who always have drama around them. They create chaos and negative things always seem to happen.  They fall back on excuses of all kinds. They lean on these excuses to explain the majority of the ills that befall them, often it is a real stretch to see the connection.  They have trouble keeping friends and maintaining relationships and they have learned to surround themselves with people who will not call them out on their behaviour. They don’t see that it starts with them.  That it starts with letting go of the excuses and taking action. Sadly most people wait and wait and decline into worse and worse shape mentally and physically. My wish this year is that somehow, these people who are fighting change tooth and nail finally see the light.  That just maybe they meet someone, read something, watch something or hear something that will spark in them a willingness to finally make a change.


Remember, change ALWAYS starts with us.
It starts with each individual person making a commitment to do something a little differently or a little better than it was done the day before or to take a step that hasn’t been taken before.


If you don’t believe, borrow belief, your belief will come with time.
Commit to a 30, 60, 90 day path of change. Choose 1 thing each day that is different, challenging even scary. If you feel unable to do this on your own invite a supportive friend to join you.
Work not only on your body but also on your brain (positive thoughts)
What do you believe?
What are you putting into your brain?
Who are you surrounded by?
Are you surrounded by people who are empowering you in your negative beliefs?
Dig deep and get serious about answering the above questions!

Real change happens when we break out of our comfort zones.  We all get stuck, we all have bad things happen, we all have challenges, it is how we deal with those challenges that count.
Remember, "We must become the change we want to see."


Have a Happy and Healthy Day, Cheers :)

Discipline, Diets and Whining

Over the past little while I have been thinking a lot about discipline and motivation. 
After 3 months off of exercise due to injury, I have been trying to get back at it and kick up my workouts. 
And it has been difficult. 
So to help kick start I hired a trainer. She ROCKS! 
Everyday I get a text message from her saying, "Today Get moving. Think Strong. Do what you don't feel like doing!".....There is a reason I hired her to kick my ass...I totally agree with her :-) 

So the message to you all is, quit whining and doubting yourself.
Get up and get moving!
You either want "It" or you don't.
What is your "It"?
Everybody's "It" is different. You need some serious, dedicated "it" thought to get started.

My "It" is the whole package. My "It" is getting lean and eating healthy. I don't let my "It" go and allow circumstances to sway me from my goal. I want my "it" badly enough to do whatever it takes to be a lean, happy, healthy, disciplined and successful. I have set my personal bar high because being lean takes deliberate effort! I do what's necessary even if I don't love it all the time because I LOVE the end RESULT. 


I'm not going to lie, sometimes I feel like sitting on the couch, I am human, BUT I get up and move my ass. Sometimes I feel like a fast food BUT I drive on past. Sometimes I'm dying for ice cream BUT I ignore it!!! I can't woo-woo around doing what I want all the time AND be healthy & lean. My "It" takes discipline!

I have made discipline and self-control a habit. It makes me happy. And when I scheme a way to have dessert for breakfast, I thrill at my cleverness. But I do compensate for the dessert somewhere throughout my day by taking time to exercise. I stay in balance. I keep my focus on leanness, health, and whole foods but I don't completely deny myself. That approach is my "It" that I'm willing to work for.

I think if I had to pick one thing that's the most important, it's consistency. My "it" needs a consistent nutrition plan, consistent workouts, consistent rejection of lazy self-sabotage thoughts. If you want your "It" you need to act like "It" the majority of the time and make "It" your lifestyle. Don't just try something for a week and then give up, and then try some conflicting thing and do it sorta so-so for a month, and then start to doubt that, and then go back to the first thing you did for a week that didn't really work. If you approach it that way, you're just drifting about, and most likely going backward.

Think for Today so you can Start Tomorrow:

• Decide what the "It" is in your life that you're willing to work for each and everyday.
• Design a plan on how you will get there and GO FOR IT every day!

• Pursue your "It" with focused intention.

Have a Happy and Healthy Day, Cheers:)

take control of your health!

There are plenty of reasons we should be exercising. Not only does exercise help us reach and maintain a healthy body weight, it also can help lower blood pressure, "bad" cholesterol and trigycerides; strengthen bones; lower the risk for cancer; help us battle depression; decrease stress; and improve our sex lives.

So we all know exercise is good for us. Why do so many of us hate it?

To succeed in sticking to an exercise routine, people need a reason to carry on when that little voice inside says, "Sit on the couch. Have a doughnut."

Believe in the Benefits of Exercise. We are more motivated to do things that we'll benefit from. The more we benefit, the more motivated we are. For example, if I told you I'd give you a million dollars to take a 30-minute walk tomorrow morning, would you do it? You bet you would! The benefits of exercise aren't quite that compelling, but they are pretty motivating! You will benefit tremendously from consistent exercise. For many people, that's very motivating!

Create your personal "Reasons List." Keep a piece of paper and pen handy for a couple of days. Jot down EVERY reason you can think of that you want to get healthy/get fit/lose weight through consistent exercise and healthy eating. Real life example: I had a new client start a couple of months ago who could only think of two reasons — that she wanted to lose weight and get fit. I told her to think about it for a couple of days and she came up with a list of over 30 reasons, such as:

• More energy to spend quality time with her friends and family

• To be able to fit into all the clothes in her closet

• To be able to live a long, healthy life being active

• To not feel uncomfortable in public

• To not become breathless climbing stairs

• To be able to do "active" things with her family and friends

• To be able to walk into any store and wear the clothes she chooses

Her list goes on, but you get the picture. Make a long, extensive list. This may not seem important, but it is critical to be able to read this list when your motivation to exercise is waning. It's a powerful way to quickly get "re-motivated"!

Folks, if you're really serious about this exercise thing, then get serious about it. Exercise first thing in the morning, every morning. Our bodies were made to be active on a daily basis, and when we are, all sorts of wonderful things happen. We even get healthy and fit! People who exercise 6 to 7 days per week first thing in the morning are much more successful at exercising consistently than those who do the 2 or 3 day thing. It doesn't have to be a huge workout everyday. Get out there and take a 30-minute walk/jog/bike or group class.

Make a Goal! Train for a local 5K or 10K walk or run in your area. This can be great motivation to exercise on a regular basis. I've seen many people transformed from couch potatoes to lean, mean, exercising machines because they decided to enter and train for a competition like this. Don't think you can do it...YOU CAN!

Reward Yourself! Real life example: I have a client who puts $2 in a jar every time she exercises. She gives herself the freedom to spend this money on things she normally wouldn't buy for herself. She says she usually ends up with more than $60 per month!

Keep Records! Write down your exercise time (minutes) each day. Keep a running total for the month and year. Calculate your average exercise time per day. Set some lofty goals! :)

Make your exercise as enjoyable as possible! For example, if you're a walker, you may want to create a pumping playlist to listen to or books on tape, etc. If you're exercising inside, set up a TV so that you can watch it while exercising. On the other hand, you may just prefer peace and quiet. Do whatever makes exercise most enjoyable for you. You are much more likely to exercise consistently if you enjoy it.

Wear Proper Slicks! Wear shoes that are appropriate for what you're doing. Injuries seriously affect your motivation to exercise. Most people, especially walkers and runners, wear their shoes far too long. Worn out shoes will make you much more prone to injuries. Make sure you go to a reputable running shoe store and have your feet analyzed for the proper supportive shoe.

Bottomline, you don't have to turn your whole life upside down. Instead, use these motivational examples to begin to understand what you want and need to start living a healthier lifestyle.

There's no question that life is stressful but that doesn't mean we can't take control of our health and fitness. All the new technology that keeps us so sedentary also offers us even more ways to be active. If you can't get motivated to leave your house take advantage of streaming fitness videos, podcasts, fitness video games.

There really are No Excuses! Just get up, get moving and GO FOR IT!... commit to 30 minutes every day and I promise you will start to feel differences and see results and that's really motivating!

Have a Happy and Healthy Day, Cheers :)

Live your best life

If you could do one thing to transform your life, I would highly recommend it be to find your passion. Discover your passion and you open up your world to the endless possibility of doing what you love and living what makes you happy each and every day.

Now, this isn’t as easy as it sounds, but it’s well worth the effort. Too many people get into a job or a relationship that seems "perfect". What doesn't seem "perfect" at the beginning? But as they learn more about themselves and begin to grow in the job or relationship they soon see that it’s not so perfect anymore. Do you dread going to your job? Do you find yourself constantly lacking motivation? Do find what you’re doing dull and repetitive? Do you feel like you are compromising your wants/desires in your relationship(s)?  You NEED to start being honest with yourself! Start to understand YOU. You need to start making the necessary changes in your life to match what you know you want.  Staying in your current situation without the courage to CHANGE, not only will continue to make you unhappy, but you are not realizing your full potential and you are wasting precious time NOT living your best life.

Imagine this instead: you get up early, jumping out of bed, excited to go to work. You might put in more hours than the average person, but it doesn’t seem difficult to you, because your work hours just zoom right by. You are often in that state of mind often referred to as “flow,” where you can lose track of the world and time, losing yourself in the task at hand. Work is not work as many people refer to it, but something that is fun and interesting and exciting. It’s not a “job” but a passion. If you’ve got a job you dislike, or even hate, this will sound like a pipe dream to you. And if you never put in the effort to find what you’re passionate about, you’re right: such a thing will never be possible. But dare to dream, dare to imagine the possibilities, and dare to actually search for what you love, and it is not only a possibility, but a probability.

Here are some tips to help start you thinking about your Passion:

• What does the new YOU look like? It doesn’t have to be a huge change, by the way. Just think about what you would like to be different in your life, then think about what you need to start doing differently to make those changes happen.

• Ask 10 people who know you what work or career they can see you in. Even how they see you in personal relationships. Do not judge or critique what they say. Simply look for the common thread.

• Ask yourself, "What is important to me in a career?" "What is important to me in a relationship?" (Romantic, Friends, or Family) Keep asking until you have nothing else that comes to mind. These are your values. Now, ask yourself, "What job can I hold or relationships be apart of that support these values?"

• Ask, "Am I overlooking anything that could be an opportunity to explore my passion?"

• Ask, "If I was living my passion, what would I be feeling?" Identify 5 feelings and act them out -- as if you were already living your passion.

• Pay attention to moments when you loose track of time and keep mental notes about what you were doing at those moments.

• Be willing to put yourself in a pinch for both time and money to make your passion work as your livelihood. The most successful people are those who have dared the Universe to tell them they couldn't accomplish their dream. This is easy when you get out of your head and get into your heart.

Look out world, here you come.

Have a Happy and Healthy Day, Cheers :)

March Fitness Challenge

Setting a goal is easy. Following through is the hard part. Consider this commitment training!

Please join my monthly Challenge and experience the benefits, motivation and progress of committing your self to a simple task that accummulates day by day into a huge accomplishment.

  FITNESS CHALLENGE  

  50 Pushups a Day for the Month of March  

Rules:

• Challenge Starts on March 1, 2012 and Ends March 31, 2012.
• On day 1, you must commit to 50 push-ups per day and stick to that for the entire month. (In other words, you cannot do 15 one day because your tired, then 35 the next when you are feeling stronger)
• You must complete the push-ups EVERY day. You cannot skip today and do 100 tomorrow.
• Push-ups can be modified by: Dropping the knees or doing it from a standing position onto a low bench (See instruction below on proper form)
• All reps must be completed at the same time. In other words, you cannot perform 5 push-ups in the morning, then 5 in the evening. Commit to the exercise and get it done. You will not see any strength gains if you break them up.
• You can take short, quick breaks when performing the reps in order to maintain good form and get through the total reps. These “breaks” should not be longer than 5-10 seconds.

  NUTRITION CHALLENGE  

  Drink 64 Ounces of Water Every Day  

Rules:

• This is equivalent to 4 regular size bottles of water, but I suggest investing in a water bottle. These range in size from 12oz-32 oz. This will save you money, it’s better for the environment and carrying a water bottle with you will serve as a reminder.
• Water can and should be consumed throughout the day.
• 64 ounces is half of the prescribed amount per day that our body requires so PLEASE feel free to consume more!

How To Do the Basic Pushup:

1. Assume the pushup position: elbows locked; hands about shoulder width apart, flat against the ground; toes on the ground; torso and legs straight, core tight; body parallel to the floor.
2. Lower yourself to the ground, touching your chest to it.
3. Make sure you maintain a tight, rigid body. Think of your legs, hips, and torso as if they formed a cohesive plank or a straight line. Maintain that plank throughout the exercise.
4. Push yourself back up, squeezing your pectoral muscles and completing the full range of motion
5. At the top, continue until your elbows are completely locked and your shoulder blades are fully protracted.
6. If you need to modify the exercise, follow the same instruction with either the knees on the floor or hands against a wall or bench.

Things to Remember:

1. Keep the tight, plank-like torso position at all costs. Never let your hips sag or bend; don’t point your butt in the air to make it easier. Maintain the straight line. This is especially important if you are modifying the push-ups with knees to floor.
2. Squeeze your glutes and flex your abs. This will keep your torso honest and avoid hyper-extension of the lower back.
3. Full range of motion! Chest to the floor, then full extension of the arms at the top.

Thanks for accepting the challenge and GOOD LUCK!!

Spice Up Your Fitness

Let’s face it; sometimes life can become pretty routine. Maybe it has been a while since you shook things up a bit and did something new? Well, when it comes to exercise more often then not peeps keep doing the same thing over and over in fear of taking on new challenges. However, what is the worst that can happen? You sweat a little more? Spend a couple of days walking a little funny? Learn a new set of exercises? Let me tell you, your body will thank you for switching things up!

Here are some easy ways that you can switch up your fitness workouts and help get you out of your comfort zone.

Workout with a Buddy. You may find that having a friend around really helps with exercise adherence all while encouraging each other to try out new activities. Hire a personal trainer. They will add variety, fun and keep you accountable to ensure you experience great results. Both will motivate you to keep working out!

Enroll in Fun, Active Programs. For example, sign up with some friends or alone (you will meet new friends) for the latest trend classes: Zumba, Bootcamp, Pole Dancing or Burlesque classes.

Knowledge is Power. Make it a goal to learn about your body. Purchase exercise, nutrition or motivational books/videos or consult with a personal trainer. The more you know, the easier it is to  convince yourself to stick to your program.

Do Something New. Try an exercise you’ve never done before. If you always do tricep press downs to work your triceps, next workout try a tricep dip or skull crusher. If you always jump onto the treadmill for your cardio training, try the Stairmaster or rowing machine.

Vary Your Pace. If you always do level 3 on the elliptical for 30 minutes, next workout go for level 4 for only 20 minutes. If you always run for 40 minutes, next workout run for only 20 minutes and incorporate some high-intensity intervals ie: every 5 minutes jump off and do 50 squats and 50 pushups (keep treadmill runing so you can hop back on to continue). If you always do the same number of reps and sets, go for a change of pace ie: 21-15-9 This will keep you mentally and physically stimulated!

Mix up the Indoors and Outdoors. Do you find yourself always working out indoors? Once a week, go outside for a power walk, run, hike, skate or cycle – climb a set of stairs outside instead of the machine version. If you’re always outside, go indoors for a couple workouts a week. Start a weight training program or indoor rock climbing. The change of scenery may be something your body needs.

Go for an Adrenaline Rush. Every few months, I encourage my clients to set a new, challenging goal. I have clients train for fun runs, triathlons, half marathons, trekking, hockey and skiing. These types of goals have really helped inspire my clients to stick to their fitness program. Try new activities like biking, indoor rock-climbing, snowboarding/skiing, skating, snowshoeing or join a running clinic.

Practicing a few of these tips and stepping outside of your comfort zone from time-to-time will definitely add some flavor to your exercise program and increase the chances that you will stick with it long enough to experience incredible results! 

Here is a Quick Workout to Spice Things up a Little, Enjoy!

CARDIO: Complete 200 jump ropes (Do Jumping Jacks if you don't have a rope)
(Perform 5 push-ups every time you miss a jump or need to rest!)

STRENGTH:
R1, R2, R3

60, 50, 40  - Jump Squats
40, 30, 20  - Lunges ( hold weights to increase challenge)
30, 20, 10  - Pushups
20, 10, 5    - Burpees
(Rest 1 min between sets)

CARDIO: Complete 200 jump ropes (Do Jumping Jacks if you don't have a rope)
(Perform 5 push-ups every time you miss a jump or need to rest!)

Have a Happy and Healthy Day, Cheers :)