Hello again faithful blog followers!! I know you’ve come here for inspiration today, and will undoubtedly give you something to ponder. First, I would like to say that you don’t need inspiration from me today, you need affirmation from yourself.
We are constantly in seek of approval from others, motivation from others, inspiration from others; while this is not necessarily a bad thing, it can be. What you really need is affirmation to yourself of how great you are. Yes, I said it. YOU ARE GREAT. If you don’t believe this about yourself, you will continuously talk about everything you are going to do or want to do, but never actually get the result from doing it. You know why? If you don’t believe you can do something that means that somewhere inside you of you are driven by the fear of failing & will never take the risks or put in the work to actually get the result.
To some, you may want to quit reading right now, and not face this truth. I know because I’ve been there. For the rest of you, continue to read on…
I personally challenge you, as I have recently challenged myself & been challenged by my mentors to affirm your belief in yourself. Affirming is believing. Believing requires faith. Afterall, if you don’t have faith in you, then who will? You can NOT be a leader without affirming your abilities to yourself. I am great. You are great, but you must be willing to say that without fear of anything. Who cares what others think. Are they achieving your goals? Are they putting in the work for your dream? Are they successful at what you want to be successful at?
While it is appropriate to draw motivation and inspiration from external sources, you must also draw it from within yourself. YOU ARE GREAT. Keep telling yourself that. I AM GREAT. If you have a hard time believing this about yourself, write down all of the reasons why you are great, why you will succeed, and what you want / why you want it. Now, what will it take for you to get there? Is it really that hard? Or is it simple? Chances are that it will take time, hard work, and consistency but it is simple. So, just do it and believe in yourself.
Here are my most recent personal affirmations to myself as an example :
In conclusion, you will find over time that your struggle will no longer be saying no to people but saying yes to the right opportunity. You’ll have so many offers and you will have to choose what to say YES to. No will be a daily word because of your demand. After all…
Today I was encouraged by my coaches to write down why I am choosing to compete. What is my foundation for what I am doing? Where is my focus? My consistency? So much, yet so simple. So, today I regrouped. I refocused. I revisited my goals and my reasons.
A passion to help others overcome their personal barriers and struggles.
My love of overall health and fitness, and the human body / mind.
A desire to educate others so that they can feel good and live a healthy life.
I enjoy the process or transformation, and the confidence and excitement it brings.
To be an example first hand of overcoming barriers.
To encourage people to focus on positive, and never give up.
To prove to myself that I am strong enough. Willed enough. Disciplined enough.
To experience the satisfaction of victory over myself and others.
To be the best trainer and person I can be & lead by 100% example.
To understand the psychology of the conditioning and training process.
To know what it means to sacrifice, truly work hard, and give my all.
To overcome medical limitations, health concerns and other’s perceptions of me.
To rid myself of all negativity, and replace it with persistent work & build confidence.
To believe & follow through.
On my break from work today, I decided that it’s sooo beautiful outside that I would go take a walk around my neighborhood & took a path I never have. While walking, a homeowner was taking her trash out and greeted me. She asked if I was enjoying the weather. I said yes, this is the first time I’ve been out and about in the sun! She told me that she’s been sick since December and since has lost 28 pounds. Today was the first day she was feeling well, so she was wearing her summer shoes and going to get a pedicure. She obviously needed someone to talk to, and I listened to her story about her struggle of the doctors not understanding exactly what’s going on with her body. We chatted maybe 3 minutes and wished each other a well weekend.
As I continued to walk about 5 more minutes, I stumbled across this amazing park! On my way there I noticed a man stacking lumber or doing some household project. He has a prosthetic leg, but was going about his business like nothing was odd or in the way. He obviously had learned to live with his disability.
Then, once I got to the park, the first thing I noticed were squirrels running around, and tons of benches, monkey bars, basketball hoops, hills, and running trails! HEAVEN!! I also noticed a couple about 50 years old was there. He had a cane. They were leaving as I got there and ran to the monkey bars. He spoke up and told me to stay in shape while I`m young. He told me that he is learning to walk again. He used to be an avid hiker. His story was amazing, and his wife was right there supporting him, holding his arm as he walked with a cane. They also told me about their daughter & how she’s gained 6 pounds since college sports. LOL Oh yeah, they also told me to try Bikrham yoga 🙂
You see, withing 15 minutes of me enjoying my walk, I saw two disabled people just trying to regain the ability to walk normally again, and a woman just trying to enjoy quality of life while she’s not sick. We take things for granted so much! It really put things into perspective for me of why I have chosen the career path I have — to help people! It also reinforced the importance of my own discipline and fitness pursuit to lead by example; a great example!
You can also get in shape and healthy by being ACTIVE! Being healthy goes beyond the gym, pushing weights, sprinting on treadmills, it goes as deep as your heart… Make fitness / exercise a part of your heart’s desire …
SO TO ALL OF YOU —- STAY HEALTHY! IF YOU DON’T ONE DAY YOU WILL REGRET IT AND / OR POSSIBLY MISS IT… Now… GO!!!
(Needless to say, I went on the monkey bars, *ATTEMPTED* pullups, lunges, decline bench pushups, bench jumps & swung on the swing set like a little kid)
This morning I have finally reached a morning to be able to truly look at myself in the mirror, and know I am putting my best foot forward. I have an amazing support system that I have allowed myself to develop by ridding my life of negativity, and people who just give up. Yes, I HAVE ALLOWED IT TO DEVELOP. I truly have known that I was holding myself back due to fear, and also listening to way too many people’s opinions on what I should / should not do with my life and fitness.
I am happy to say that I have shed tears of overwhelming joy this morning. Despite waking up at 4-5 am, and getting home 9-11 pm most days of the week, my hard work is showing me results. Not just in my personal life, but my professional life as well. While I still have a long way to go to achieve my goals, I can say with confidence that I am surrounded by the most wonderful people who will push me, motivate me when I feel weak, hold me accountable for my actions or lack thereof, and also make the process of hard work FUN!
While I write and write and write, tears fall because I realize that my passion in life is transforming other’s lives, as well as my own!! I strive to lead by example, and aesthetically, am working on taking that to the next level. Ironic that as a Personal Trainer how the aesthetics seem to be falling into place lastly…
Follow me on my journey as I pursue my first bikini / fitness competition June 9, 2012. I will continue posting helpful tips, advice, and struggles of my own in hopes of helping all of you stay motivated toward your goals as well!!
Hi bloggers! This week I want to talk about goal setting. As a full-time Personal Trainer, I work with many different people: young, old, athletic, new to exercise, stroke victims, diabetics, overweight, underweight, men, women…and on and on. It’s important in my position to understand each individuals goals, and also to help them set goals for their training that they may not have even thought about before. Many people come in with a goal in mind, but have no action plan or idea how to actually achieve that goal. Afterall, if all of us knew how to achieve our goals, we would … right?
WRONG. So, what is it about SETTING our goals that we fail at (if we already know we don’t always achieve the goals that we have in mind for ourselves)? Even if we do achieve them, how long-term or lasting is it for? You see, the majority of people want change, have goals in mind, but never achieve them.
I urge you to consider that setting a goal must include some the following things:
– The goal(s) itself
– The emotional tie to your goal
– A time-frame
– Recognition of one’s strengths and weaknesses (in general)
– Priority tied to the goal itself (What you want to MOST improve upon)
I will go into detail about all of this because I feel that it has personally and professionally helped me achieve. I evaluate, and constantly re-evaluate myself on these, and urge a vast majority of my clients to do the same. Let’s explore why considering each component of your goal is important:
This seems obvious, unless you really dig deep. This is where you recognize your goal, and dig deeper into setting long-term and short-term goals related to the bigger picture. For example: Your long-goal is to gain better balance and stability. Short-term, your goal then may be to stand on one foot, or a Bosu ball without falling off for a specified amount of time.
Whatever your goal long-term goal is, your short-term goals serve as measurable mile-markers toward your accomplishment. Without a short-term goal, you will likely have little to no clue on what path to travel. Always check the mile-markers.
We all have reasons why we want to achieve goals, usually because of our own self-pride, self-esteem, competition, or because a loved one has achieved something that you want to relate to. Whatever the reason, it’s important to recognize it because emotions are what typically hold us back from accomplishing our goals. Take a minute to absorb that…
A time frame is extremely important in goal setting because it’s easy to slack off if you feel you have more time to complete a task. A time frame also will be recognized by those around you, and will come up in conversation often. If you are showing improvement, you will likely receive praise. If you are not showing improvement, you will likely experience some criticism; either positive or negative. See how this goes back to your emotional tie?
A time frame helps keep you accountable, and selecting ways to determine your progress that are measurable (aka short-term goals). This also helps to increase your awareness daily of what you are striving for. I have many people that come to me with no time frame and say “I don’t care how long it takes, I just want to be healthy”. That’s a great attitude to take on to show that kind of commitment; however people often do not succeed because they give up when things get hard. They can’t see the light at the end of the tunnel because they aren’t even on the road the tunnel is on. They missed all the mile-markers along the way; as if traveling in the dark. With that, they lack progress because they’ve never held themselves accountable, and in turn, they never achieve that goal. It’s a vicious cycle.
Set a time frame!
Choose at least 3 of each. Write them down on an index card, and put the index card somewhere visible. I put mine on my mirror. Everyday I look in the mirror, I evaluate, judge and motivate myself. Some days, I feel great about myself! Other days, I`m harsh, critical, and feel like giving up. Don’t we all? MY own words and MY own recognition keeps ME going. Others can inspire, and encourage but it is up to YOU to make YOU better.
It’s very important to regroup yourself and realize your strengths and weaknesses so that when you re-evaluate, you can compare yourself on how you’ve grown as a person. You should always have an equal amount listed of strengths and weaknesses. Do NOT let your emotions get in the way of listing more of one of the other. Truly evaluate. Use your strengths to guide you through dealing with your weaknesses, and overcome your obstacles. I have found this to be a very effective tool.
Afterall, if you don’t take pride in what you’re good at, you`ll never get better at overcoming your weaknesses.
Life happens! Things happen. These are not excuses, it just is that way. Our priorities shift overtime as we grow and develop. It’s crucial to understand where you are at right now, and what’s important. Hopefully, when you get to your goal and grow, different things will become priority. If you don’t know your priorities, how will you continue pursuing your goal when life happens?
If all else fails one day or one week, work on what you want to MOST improve upon. This is like having a Plan B in the forefront of your mind.
Thanks for checking out this weeks blog! Remember, this is an in-depth approach on my end to be very clear on my philosophy behind goal setting. This is not all inclusive, and what works for one person may not work for another. BUT, is what you’re doing working? History has a tendency of repeating itself. If you have been shy of achieving your goals, or really haven’t even considered your personal goals in awhile please take my weekly challenge! I’d love to hear back from you!
|ARE YOU BALANCED?|
WEEKLY CHALLENGE: Get an index card. On the front write the date, and fill in your goals (long-term and short term). And the back accross the top write the 1 thing you would most like to improve upon. Then, seperate the bottom 1/2 of the back to list strengths (3) and weaknesses (3). Give yourself 1 week to look at the card everyday. Come back to my blog and let me know how you did & if this made a difference for you!
Hard work. A topic that has been at the forefront of my mind this week, as I have been finding some things to be, well, hard!! I hear people say all the time “My life is so busy!” or “I have a life outside of the gym *followed by sarcastic chuckles*” I have personally struggled lately with the fact that I have tried to think of my life outside of the gym. It seems at times non-existent; as I am working hard to acheive lofty goals I have set out for myself, and sacrifice to make those goals a reality. So I stop the pity party, and share with you that this feeling is okay because That’s what HARD WORK is about. It’s not meant to be easy. It is HARD and it has an investment return. HARD WORK pays off.
On a personal level, my passion is for helping people grow, obtain knowledge and change their lives through health and fitness. It seems at times that is all that I do. So…what’s wrong with that? Nothing! You see, the problem isn’t that we do what we love too often, the problem is often that we do what we love MORE often for others than we do for ourselves.
Some of you may re-read that last paragraph. That’s okay. Let’s face it. How many times have you put loved one’s ahead of yourself? That’s not a bad thing. It just is. In fact, it’s a good thing; as long as you also address your own needs. This is where sacrifice comes into play.
Sacrifice is about giving something up either partially, temporarily or permanently that you know you cannot have too much of while trying to acheive a goal. Many people give up alcohol for their families. Some give up time with loved ones in order to work more and save money or provide. Others give up time with loved ones for the goal of saving money (not going out to eat or events), or even to spend more time studying or in the gym. Every sacrifice has pros and cons. That’s why it’s sacrificial. You give something up short-term in order to gain in the long-term.
The truth is, that without HARD WORK and SACRIFICE combined, neither of them mean much. Hard work comes in many forms. Different things are hard for different people. It’s important for us to grasp this in order to help and inspire others. There will be days that are hard. There will also be days that are good. Sometimes sacrifice will be small, and sometimes sacrifice will feel magnified as we progress forward, or even if we regress.
All of has have progressions and regressions, but the goal is to continue an upward trend. A beautiful person recently put it to me like this:
MY CHALLENGE TO YOU: Think about your overall graph of your life. This year. Right now. Appreciate where you are at today, and recognize that whether up or down you will be in a different place tomorrow. Are you trending up?
I want to address this topic because there is a huge amount of conflicting information out there. Let me begin by saying that EVERYONE’S BODY IS DIFFERENT. Now, we should all follow specific guidelines, but we need to learn our bodies. Think about it, in the days of our ancestors our activity level was high, and nutrition was balanced. Now-a-days, we are nonfunctional, lazy, and eat unnatural foods. This has lead to disease (including metabolic disease, diabetes, cardiovascular disease, on and on…)…
With those factors being considered, what may work for a diabetic, may be completely different then what will work for you. Please approach this blog with caution; in that, YOU must take responsibility for your health. I have educated opinions, as do others, and some publish completely uneducated information. You must learn your body, know your lifestyle / activity level, and understand what nutrition program will best suit you. Your needs will certainly be different from my needs.
Here are some basic guidelines:
Breakfast: Within 1 hour of waking up EVERY SINGLE DAY. Do not skip this meal.
AM Snack: 2-3 hours later
Lunch: 2-3 hours later
PM Snack: 2-4 hours later
Dinner: 2-3 hours later
PM snack: FOR DIABETICS – a couple of hours after dinner to control fasting blood sugars by liver storage of glucose dumping into the blood stream.
Hi to my lovely blog followers! Today I want to address a topic that people ask me about every single day (especially from women) !
Who is strength training good for:
Pregnant Women (with doctor approval)
Elderly (with doctor approval)
WOMEN (yes, I put us women in our own little category)
Below are listed the Center for Disease Control (CDC) recommendations for strength training for different populations for your ease. PLEASE NOTE: I have only included strength recommendations; not aerobic recommendations for the purpose of this blog. It is important that you mix both strength and aerobic exercise for health, weight management and disease prevention.
CDC Recommendations for Children and strength training: 3 times per week 60 minutes or more a day.
** Note aerobic activity is recommended 60 + minutes everyday.
Children should do muscle and bone strengthening exercises that are age appropriate. Activities include things like gymnastics, pushups, running, and jump rope.
It is important to consult your physician regarding continuing exercise during pregnancy. Every woman’s body is different during pregnancy, and different complications may arise.
If you are regularly accostumed to exercise pre-pregnancy, your physician will often allow you to continue your normal activity levels, and make adjustments to intensity as you progress in your pregnancy. It is important to recognize potential risks of exercising and avoid exercises in a supine position which can inhibit blood flow to the uterus.
CDC Recommendations for Adults and strength training: on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms)
It is very important for all adults to consider their current health state when chosing an exercise program. There are several considerations in developing an exercise program. Some considerations include: hypertention (high blood pressure), history of cancer or stroke, diabetes, cardiovascular disease, injuries, recent surgeries, lung disease and osteoperosis to name a few. These are all important to consider to prevent injury by selecting the proper exercises for range of motion, decreased joint stress, and regulating intensity levels for medications one may be taking.
The most common mistake with exercise programs is that they are not PROGRESSIVE. People get into a mental “Who Hah!” if you will, and jump right into performing exercises improperly that they have no business doing in the first place. It’s important to understand that one must have STABILITY before builing too much STRENGTH, and must have STRENGTH before they can build POWER.
CDC Recommendatiions for Older Adults and strength training: on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms)
Strengthening exercises include: lifting weights, resistence bands, body weight exercises, yoga.
This is what I hear from most women looking to lose weight “I want to tone up”. When I ask them their plan to acheive that goal this is what I get in response “Well, I`m going to do a ton of cardio everyday until I lose at least 10-15 pounds, then I`m going to do a little arms to strengthen and tone my upper body. My legs are fine. Actually, I really like my legs; they’re all muscle! Oh yeah! And abs EVERYDAY!”
Okay, so here I go…LADIES! STOP NEGLECTING THE WEIGHTS. Not just machines, but the cables, free weights, and difficult exercises. Lifting weights will not make you bulky. Failure to lose bodyfat while lifting weights, will make you bulkier (AKA not eating properly, doing cardiovascular training). If you want the body that you desire, you cannot “lose some weight by doing cardio a couple hours a day, then tone up with machines later”. This approach will not work. Period.
Today I am only touching the surface on debunking this common myth among women. Of course there are different approaches and styles of training, and it is important to train for your goal. Yes, but you must also consider how weight loss / gain occurs. I will talk about this more in my next blog.
For now, EVERYONE HIT THE WEIGHTS!! (If you don’t know how, invest in knowledge & a fitness professional. How are those print-off exercises working out for you? If you’re doing them efficiently, it’s probably going well! If not, you’re doing something wrong. Stop wasting your time!)
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