The "I Don’t Wanna" Zone

One of the phrases I hear most often as a trainer is ”I can’t”. Even as clients are doing the exercises, even when they’ve done it before, even when it’s clear that they CAN, those two words can’t help but make their way out. ”I Can’t”. The problem with these words is that they’re self-fulfilling. When we tell ourselves we "Can’t", we often "Won’t".

Your mind will often tell you to stop long before your body needs to: I call it the "I don’t wanna" zone (often confused with "I Can’t"). Even if you don’t wanna, you often CAN, and training past the ”I don’t wanna” zone as often as possible will get you results faster (and help you break a plateau). Past the sea of "it burns" and "this is hard" is an extra 2-5 reps that you didn’t know you could do! And THAT’S where the work counts the most...WORK through the BURN, NOT to the BURN!!!!

When your mind starts telling you "I don’t wanna", TELL YOURSELF YOU CAN. Convince yourself that those last few reps are possible, do-able, and just within your reach. You won’t know your limits until you test them!

Your body WILL tell you you when you get to the "I Can’t" zone. Don’t let your head tell you first!

Have a Happy and Healthy Day, Cheers :)

ABC's of Eating Clean

A – Anticipate slip ups, you don’t have to be perfect
and you don’t have to completely eliminate foods you enjoy
to have a healthy diet.



B – Breakfast is the most important meal of the day.
It is imperative for any healthy diet that you get your
motor going in the morning.

C – Calcium is one of the key nutrients that your body needs
in order to stay strong and healthy. Some sources include dairy,
leafy green vegetables, black, pinto and kidney beans)

D – Dairy products are rich in calcium in a form that is easily digested
and absorbed by the body. ie. milk, yogourt, and cheese.



E – Eat to live, don’t live to eat!
Also Eat for what your about to do which is why I say
cut your meals 2 1/2 hours before going to bed.

F – “Feeling Good, Feeling Great” is the long term goal,
committing to a healthy lifestyle will allow you to have more energy,
as well as reduce the risk of cancer and disease.



G – Greens have awesome health benefits try kale, mustard greens,
broccoli, and Chinese cabbage. These foods are all packed with calcium,
magnesium, iron, potassium, zinc, and vitamins A, C, E, & K.

H – How you eat is just as important as what you eat.
Try these tips: 1) eat w/ others when you can
2) Take your time and chew your food, not only does that help with
digestion but it takes the brain 20 minutes to process that the stomach is full
3) never eat standing up 4) Never eat on the couch in front of the TV



I – Include a variety of whole grains in your diet. i.e. whole wheat,
brown rice, millet, quinoa, and barley. Whole grains are awesome
early in the day and midday for sustained energy.



J – Juices, sodas and even some “So called, Healthy” sports drinks
are often full of Sugar. I recommend opting for “Life Juice” aka Water,
Green Tea or Coffee Black.

K – Krispy Cream Doughnuts (and the like), Rice Krispy Treats
are NOT Approved

L – Labels are often misleading, manufactures have become very tricky
in their marketing of products, beware of multi-grain, 100% Wheat,
Reduced Fat, 0 Trans Fats, Fat Free, Low Sugar, All Natural, and many others.

M – Moderation is key which is why I promote the 80/20 rule.
Eat clean, nutritious healthy foods 80% of the time
and allow for "Life to Happen" the other 20%.



N – Nuts are an awesome snack as well as source of protein.
I like Almonds, Walnuts, pecans, and pistachios. Opt for Natural,
NOT Roasted, salted, or sugary kinds.

O – Often times people mistake thirst for hunger, staying hydrated
will help you fight off some cravings. Keep some healthy snacks around
(greek yogourt, fresh fruit) if it turns out that you are indeed hungry.

P – Protein is food for your muscles and is required in order
to add healthy lean muscle mass to your frame.
You should consume protein at each and every snack throughout out the day.

Q – Quality is often more important than quantity
and the same is true w/ your food choices but the bottom line is Calories in/Calories out.
In order to shed 1lb of fat you must have a deficit of 3,500 calories.



R – Reduce the salt in your diet by eating more natural fresh food
and avoid processed and pre-packaged food. Fresh and Frozen over canned,
and look for the low-salt version of some of your favorite items even on “Cheat Days”

S – Small Snack size meals are the way to go whether your looking
to add some mass or lean up. 5-6 small meals throughout the day
eating every couple of hours.

T – Timing is crucial to maintaining healthy lifestyle changes.
Get your body on a schedule of eating a healthy breakfast that includes
a slow digesting carb and protein source and then continue eating clean
every 2 1/3 to 3 hrs throughout your day. Meal/snack planning is crucial.

U – Uncooperative spouses, friends and family members can be a
recipe to disaster with any healthy eating program.
Get your circle of friends on board and have them join you
in your new Healthy Lifestyle Changes!



V – Veggies and Fruits are the foundation of a healthy diet.
They’re low in calories and nutrient dense, which means they are packed
with vitamins, minerals, antioxidants, and fiber.
Next time you have a sweet tooth, reach for some sweet veggies: carrots, sweet potatoes or squash

W – Water helps flush our systems of waste products and toxins
which is why I suggest you consume 2-3L everyday!

X – Xtra curricular activities/vacations are great MOTIVATORS to eat clean and get in shape!
You never know when you may take a quick get away or who you may run into on your next beach vacation! BE READY!

Y – Yogourt, or should I say Greek Yogourt is an awesome snack full of protein and probiotic cultures. Opt for the Plain Greek Yogurt and add natural sweetener like fresh fruit.



Z – Zzzzzz’s are crucial for all aspects of total health.
Make sure you are getting your rest so all of the healthy food
and the killer workouts can transform your body.

Have a Happy and Healthy Day, Cheers:)

Distorted Thinking

Doesn’t it strike you as odd that we tend to…

1. Give more credibility to our perceived ‘negatives’ than we do our positives?

2. Focus on the one negative vs. a hundred possible positives?

3. Allow ourselves to define our self worth by our flaws and not by our beauty?

4. Put more pressure on ourselves to fix ‘weaknesses’ instead of building on strengths?

5. Be quick to believe negative feedback and thoughts, but are skeptical of positive feedback and compliments?

If you look for the negative, you’ll find it. It’s easy. But positives sometimes take a little more work. You have to open up a little to see them. They’re there and deserve just as much credibility and time as the negative. In fact, some of your perceived ‘negatives’ may be positives in disguise.

If you’re finding it hard to LOVE your body because of the flaws you perceive, start by focusing just a little more energy on what you love about your body. Match every negative thought with a positive one. Take compliments and let them sink in: if someone says you’re pretty, that’s their opinion and it MATTERS. Honour it: don’t belittle their viewpoint by shutting it down. Accept it.

Focus and celebrate more positives to start feeling better about yourself and your body!

Have a Happy and Healthy Day, Cheers :)

Body Lovin' Beautiful!

As a fitness trainer, I’m witness to more body hate than the average person.

People come to me with their ‘flaws’ on their sleeves asking for help for their ‘trouble’ zones, weight loss tips, to get rid of muffin tops & cellulite etc. Initially I prescribed exercise and diet regimens, assuming that once their ‘flaws’ were fixed, they’d be happier (as did they). But there was always something else not to like. Something else that wasn’t perfect. Because of course, none of us are perfect. No matter how much weight they lost or how toned they got, they never seemed to measure up to the image of perfection in their heads.

And that’s when it hit me. What people wanted was not really flat abs, slim thighs or weight loss. They simply wanted to be rid of the insecurity they felt. And that wasn’t something they could fix by only changing their bodies.

Truthfully, vanity is the number one reason people want to lose weight. Not health. Vanity. Health-wise, it’s true that some people should change up their diets and eat better, something that may result in weight loss for many people. But the desire to LOOK a certain way is not based in health. It’s based in vanity. Vanity fueled by what we believe is desirable or what we believe others will find desirable. The problem is that we receive the majority of these ‘desirability’ measures from the media: which is saturated with imagery & messages that have reached mindblowingly unrealistic proportions.

Basically, we’re comparing ourselves to ‘perfected’ images. Not perfect. PERFECTED. And it’s so pervasive that it’s become normal. We’ve internalized it. Few people see anything wrong with the images, but rather with themselves for having flaws. We’re constantly comparing ourselves to images of models, celebrities and pro athletes that have been digitally altered to be as ‘perfect’ as possible.

They also represent a VERY small percentage of people in general (with models, about 3%). And truthfully, even THEY don’t look like the final product… in real life. When it comes to body love, questioning where your concept of beauty comes from is one of the first steps to awareness. Knowing that images are photoshopped, knowing that the bodies we’ve come to admire represent a VERY small percentage of people and knowing that there’s no right way to have a body. It takes time, but the more you remind yourself of these things, the easier it gets.

Have a Happy and Healthy Day, Cheers :)

LIVE in the NOW

...Not Tomorrow, Not Someday, and certainly Not in the Past.

This post is in response to messages I have been receiving pertaining to some of my workouts and recipe posts…

I’ll have to try this "Healthy Eating Plan" someday.

Once I lose 10 pounds, I should give your Bootcamp a try!Last time I tried healthy eating, I totally failed.I just can't eat that much food.

I just don’t have the motivation to try this.

This WOD Board is SOOO overwhelming, I CAN'T do it.

What’s in the past is in the past: beating yourself up for past ‘failures’ is like popping the other three tires whenever ONE blows. It does nothing to help you in the NOW, and does NOT mean that next time you’ll fail too. In most cases, failure is self-fulfilling: if you think you’ll fail, you’ve already failed. Remember: The past is the past: you control how much it affects your future.

Similarly, change never happens tomorrow: change always happens NOW. Saving workouts and recipes for ‘one day’ isn’t going to get you closer to your goals. There’s an infinite amount of ‘somedays’ and ‘tomorrows’: you’ll never run out of them. But what you do NOW is what matters.

If you’re overwhelmed, or find yourself constantly waiting for ‘one day’, don’t focus on the whole she-bang all at once. One Meal, One Workout, One Day at a Time. Don’t worry about an eating plan for the week if you’re having trouble with the meal up ahead. Slow down. Breathe. 

You can’t guarantee tomorrow: but you can work with today. Make decisions in the NOW.


Have a happy and Healthy Day, Cheers:)

July Fitness Challenge

Setting a Goal is Easy; Following Through is the Hard Part. 

Consider this Commitment Training!

Please Join the 30 Day Challenge to Experience the Benefits & Motivation 

of Committing Yourself to a Small, Daily Physical & Nutritional Goal 

that Accumulates Day by Day into a HUGE Accomplishment!

FITNESS CHALLENGE: Plank!




Rules:
• Hold a plank for as long as you can every day during the month of July.
• Remember to post your commitment to this challenge on this Facebook page. Research shows you will be more likely to accomplish any goal if you share it with others!
• Track your times each day to measure progress throughout the month.
• See below for explanation on proper plank form.

How To Do A Proper Plank:
1. Get in the pushup position, only put your forearms on the ground instead of your hands. Your elbows should line up directly underneath your shoulders. Toes on the ground.
2. Squeeze your glutes and tighten your abdominals.
3. Keep a neutral neck and spine.
4. Create a straight, strong line from head to toes.
5. Hold that position for as long as you can!

Things to Remember:
• Don’t let your hips sag down to the ground. Sagging hips makes the exercise initially easier, but it’s not a plank and it defeats the purpose of the exercise.
• Look down at the ground. This is a good prompt for maintaining a neutral neck position.
• When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

NUTRITION CHALLENGE: Eat Green!

Rules:
• Add a green vegetable to at least 2 meals or dishes you eat each day during the month of July.
• Get creative and experiment with greens you’ve never eaten before.
• Visit local Farmer’s markets and buy fresh greens whenever possible.
• Share your experiences and recipes on this Facebook page

Enjoy the MANY benefits of adding greens to your diet:
• Balances your body’s pH.
• Includes omega-3 essential fatty acids, which are important to many of the body’s functions, especially for brain function.
• Acts as a blood detoxifier.
• High in nutrients and enzymes necessary for your body to function, such as iron, calcium, potassium, and magnesium and vitamins, including vitamins K, C, E, and many of the B vitamins.
• Contains a variety of phytonutrients including beta-carotene, lutein, and zeaxanthin, which protect your cells from damage and your eyes from age-related problems.
• A powerful antioxidants, and support the immune system.

Have a Happy and Healthy Day...& GOOD LUCK!

It’s Time to Remember the Wonder of Your Life!

Everyday is sending you a message. How will you choose to respond today?

Often we allow ourselves to become so entangled by the endless lists of tasks and chores, strung throughout our day, that we totally lose track of the things that are truly precious to us— our family, our friends, the beauty and abundance of the world that surrounds us. We gripe about the weather; it is too hot, too cold, too wet, too dry. Or there is always some little thing that sets us off; there’s no milk: the coffee is cold! …

In these moments, we forget about that which matters most to us. We forget that people we love are struggling to wake up too! We forget that we can see them, touch them, speak with them, and share another precious day with them.

I would like to encourage you to spend some time noticing the moments that you are grateful for. Take time to acknowledge the beauty and abundance in your life, as it is, in this very moment. Notice how blue the sky is. Feel the sun, the rain, or the wind on your skin. Notice the beauty of a sunrise, or a sunset. Notice the beauty in your child, or your lover, or in a friend’s face. Hear the love in their voice when they speak to you— even in their grumbling. Take a long, slow, deep breath, and submerge yourself into what is present in each and every moment of your life; even life’s trials and tribulations are a wonder that we can learn from.

This week’s challenge is to immerse yourself a little deeper into your life.

Step 1: Every morning when you wake up, before you get out of bed, spend a moment identifying at least ten things that you are grateful for in your life. (i.e.  I am grateful that I can see,  or  I am grateful for my job).

Step 2: Pick one activity to be fully mindful of (i.e. drinking your coffee, or walking the dog), and pay attention to how you feel inside your body as you do it.

Step 3: Do at least one kind thing for someone else today (i.e. hold a door open for the next person, tell someone they look nice, smile at someone, pay for somebody else's coffee).

Step 4: Before you go to sleep, list ten things that you are grateful for—write them down.

Repeat everyday for the next week, and notice the difference in the quality of your life and your relationships.


Have a Happy and Healthy Day, Cheers :)