Archive of ‘Inspiration’ category

Enough is enough!

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You heard me! Enough food, enough alcohol, enough missing workouts, enough overindulging! As much as I love the holidays, I’ve had just about enough of all the “side effects” of the holidays and I am ready to move on. Enough is enough!

Don’t get me wrong, I love, love, love the holidays. Time with family, decorations, special outings, children home from school, sitting by the fire, baking to my hearts content, enjoying another glass of wine, another special meal. The problem as you can clearly see is that it just goes on and on! I just want to scream, make it stop!

Luckily for people like me, when I’ve had enough, I’m done. Unfortunately, it sometimes takes longer for me to be done the I would like, especially when our holidays turn into family vacation like now. And, it usually happens smack dab in the middle of the vacation. Being done that is.

In fact, it hit me hard while in Disneyland noshing on a pretzel shaped like Mickeys head. I thought, man I feel like crap! I had developed a “potbelly” which I somehow felt proud and ashamed of at the same time. I mean, I had really done it up good right! For the girl who has a hard earned flat stomach to be sporting a “pot belly” things have gotten way out of hand. My clothes are tight, I’m bloated like a pufferfish and I haven’t had a bowel movement in what seems to be a month (TMI I know!)

I know what your thinking, I just described you or wow, what a cow! Fortunately for me, I don’t get caught up in a lot of self loathing. I believe that beating ourselves up for our past “sins” is not only a waste of time, but is also self defeating. I guess that’s why I find the fact that I’ve developed a “pot belly” almost humorous. Rather than be disgusted by myself, I’d prefer to revel in all the fun I had while I make my plan of attack to combat this newly formed body part.

The important part of course is making a plan quick and getting on it even quicker. Tomorrow is a new day and it’s great day to start fresh right! As I write this I’ve already developed a clean eating plan, put my workouts in my day planner and set up a goal to get me back to my personal best. I know this seems like a lot, but I do this all the time for myself and others so I’m good at it. If it seems overwhelming, here are some guidelines to help you get started.

• Design goal – something that is manageable and measurable.
• Practice the “3 P’s” – plan, prep and portion control your food. Make out a menu, come home and prep and portion it out. This will make for a successful week of eating. When coming off super poor eating like mine, focus on clean protein and veggies with lots of water to clean your system out and restart your metabolism.
• Journal your food and exercise. Journaling will keep you on track and honest.
• Write your workouts in your calendar and stick to it!
• Reward yourself! Not with food of course, your not a dog! Buy a new workout top, get a massage etc.

Hope that helps a bit. I know that I personally have to have a plan to gets things moving and keep myself accountable. If this doesn’t work for you, do yourself a favor and invest in a trainer or find a workout buddy that will help keep you accountable. You owe it to yourself to look and feel your best in the new year. Most importantly, don’t beat yourself up for your past offenses. Complaining about the past won’t change the past and will only fill you with self loathing and regret. Tomorrow is a new day and another chance to go for it!

“Fuel Your Fitness!”

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I just returned from the World Fitness Convention in LA. As a fitness professional, it is by far one of the most favorite things I do all year long. It motivates, inspires and most importantly recharges me to be the best I can be. Life is hard and even the best of us gets tired, bored, unmotivated and stale. Therefore, I make it a personal goal to find ways to keep me fresh and motivated. In other words, I find ways to “fuel my fitness.”

Being a fan of words, I love the phrase, “fuel your fitness.” It’s short and to the point, while still having I so much meaning. It’s speaks to fueling your fitness in a physical and mental sense. Let’s face it, in order to be truly fit, you must have both of these things. The right fuel for your body and the right motivation for your mind.

So if you have been working on getting fit for a while, then you have probably figured out how important the right fuel is. If you are struggling to meet your goals, then you are probably lacking in this department. Without making this blog about food, let’s just say “food is king.” If your diet isn’t right, then your goal is not in sight! In other words, you can work out like a freak but you will never realize your full potential until your get your diet in line.

Again without making this particular blog about diet, (I’ll do that in a future blog or you can read past blogs) one of the best things you can do if you are really lost in the diet department is track your food. Most people think they are eating healthier then they really are. Putting it down on paper or better yet on your computer or other device will put things in perspective. Numbers don’t lie! Want to know where you really stand with regards to calories, protein etc. then track it. My favorite tool is a free app called myfitnesspal.com

As important as your food is, if your not motivated then it will feel like you are “stuck in quicksand!” Fueling your fitness is about finding your passion. What is driving you to be fit? What type of activity inspires and motivates you?

I competed in my last figure completion in 2012 and people often wonder if I’m preparing for another and if not, why not? Well the truth is, while I enjoy the process of getting ready for competition, I don’t exactly enjoy the actual competition. It is expensive, stressful, scary and time intensive. What I found is that I love working out to look my best, but I don’t exactly need to show off my hard work. As outgoing as I am, I’m not comfortable in 5 inch heels and a tiny bikini on stage. However, I never say never, so if I feel inspired in the future, watch out!

The bottom line is that you need to find what motivates and inspires you and then run with it. If working out with a partner motivates you, then find a great gym buddy. If competition is your thing, then “get your game face on!” If reading about fitness inspires you, then read on. Whatever it is, find it and go with it. If you are feeling uninspired, then look for inspiration. If you really want to “fuel your fitness,” just look around you because inspiration is everywhere and here for the taking for those that are motivated to get fit and be better.

Following my fitness convention I’m fired up to get back to my “lean and mean” physique. While I work out more than the average person, I know I can do better and therefore am re-evaluating what’s next for me. Not wanting to let my new found enthusiasm slip away, I’ve already found a new workout partner to add intensity to my workouts (It’s fun working out with others that share your intensity!,) I’ve also added an extra day with my trainer, I’ve re-evaluated my diet (I’ve been a little lax this summer) and I’m working hard to rehab my tennis elbow so I can move my tennis game up to the next level.

If you want to “fuel your fitness” too, then I challenge you to take out a paper and pencil and jot down some ways to move your fitness to the next level. You don’t have to come up with several things like I did (I’m a little type A that way!,) just come up with one positive change. Join a local Boot Camp, add another day of cardio, take a Zumba class. Whatever gets you excited and gets you moving – just do it!

Get up and move, you won’t regret it!

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So it’s only Monday and I’m already exhausted! What gives? Unfortunately, we can’t greet all Mondays refreshed and full of energy (I mean, I have teenagers after all!) Its days like today that I really have to dig deep to get my workout done. I’m exhausted, stressed, a little depressed (from all the lack of sleep and stress) and the thing that sounds least appealing right now is actually moving my body in a meaningful manner. It’s days like this that I need to get myself up, brush myself off and remember why a workout will only makes things better. There are lots of reasons to exercise besides the obvious, more superficial reasons, here are just a few.

Improves mood and reduces stress.

“Exercise is the single best thing you can do for your brain in terms of mood, memory, and learning,” says Harvard Medical School psychiatrist John Ratey, author of the book, Spark: the Revolutionary New Science of Exercise and the Brain.

Exercise increases brain chemicals like serotonin, dopamine, and norepinephrine. All of these amazing chemicals help reduce stress, slow aging and just make us feel good.

It improves learning.

Like your muscles, you have to stress your brain cells to get them to grow. Doing exercises that require you to think or use your coordination exercises your brain.

It builds self-esteem and improves body image.

You don’t need to radically change your body shape to get a confidence surge from exercise. Studies suggest that simply seeing fitness improvements, like running a faster mile or lifting more weight than before, can improve your self-esteem and body image.

It leaves you feeling euphoric.

Yes, that “runner’s high” really does exist if you’re willing to shift into high-intensity mode. Go for a run, swim or jump on your favorite piece of cardio equipment and up the intensity and you’ll up your mood for sure.

 I don’t know about you, but I’m getting up and exercising right now!

When the going gets tough, the tough workout!

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So today was just one of those days. You know, the ones where the knocks just keep coming. Nothing comes easy. Tasks that are usually easy and automatic are a struggle. Technology is not cooperating making work task impossible, time is limited, hours are long, teens are challenging patience and on top of all of it, I’m hungry!

As with all days, I have my workout written into my planner because if it wasn’t, it wouldn’t get done. I’m only human after all. However, even with my best organization skills and planning, a workout on a day like this seems daunting at best. I mean, I already feel beat up by my day! Can I really handle a trainer “putting me through the ringer?” Or the real question, can he really handle me in “all my glory?”

It’s days like this that I remember what I would tell my clients, just do it! While you may feel bad going into a workout, I guarantee you that you will feel better when it is all over. Workouts allow you to get out of your head and into your body. They help you blow off steam, put things in perspective and focus on something other than what you’ve been stressing about. They refresh, revive and rejuvenate your body and soul! So the next time you want to bow out of a workout, do yourself a favor and workout.

The Habit – A motivational Poem

This is one of my most favorite poems of all time and was something I used to motivate myself and my clients when I first started my own Personal Training business. Living a fit and healthy life must be a habit in order to find long term success.

I am your constant companion,

I am your greatest helper or heaviest burden.

I will push you onward or drag you down to failure.

I am completely at your command.

Half the things you do might just as well turn over to me

and I will be able to do them quickly and correctly.

I am easily managed –

you must merely be firm with me.

Show me exactly how you want something done

and after a few lessons, I will do it automatically.

I am the servant of all great people;

and alas, of all failures as well.

Those who are great,

I have made great.

Those who are failures,

I have made failures.

I am not a machine,

though I work with all the precision of a machine

plus the intelligence of a human.

You may run me for a profit or run me for ruin –

it makes no difference to me.

Take me,

train me,

be firm with me,

And I will place the world at your feet.

Be easy with me,

and I will destroy you.

WHO AM I?

I AM HABIT.

(Author Unknown)

Inspiration is everywhere if you are willing to look!

So I’m sitting here watching the biggest loser, one of my favorite shows and I’ll admit that my eyes have been misty from the first minute it started. Okay, maybe a bit more than misty! While my outside persona may not always show it, I am a very sensitive and emotional person who finds, hope, inspiration, knowledge and motivation in everything I come into contact with. I believe that life is truly one big classroom and opportunity to learn and grow.

 Thankfully, this belief has really helped me be a passionate and talented trainer who thrives on making a difference in people’s lives. Ive always said that my clients teach me way more than I teach them. They inspire me to be better because I’m open to learning. I believe that the same goes for people looking to get fit and Healthy. If they open their eyes, inspiration is all around us.

 In a world so focused on fitness and health, it’s easy to find information, inspiration and motivation around every corner if you really want it. Gone are the days of being able to say, “I didn’t know” or “I don’t know what to do!” If you aren’t on your “journey” yet, chances are your friend, family or someone you come into contact with is. It’s your choice whether you want to “jump onto their coat tails” and go along for the ride.

In life, you need to ask for what you want, jump at every opportunity, learn from everything, ask for help when you need and most of all be your personal best, no excuses!