In the midst of all the craziness, there are always progressions that are made and things to be thankful for. I started a program at the studio called Fit Angel Physique Training - basically a strict nutrition and workout program for a select group of ladies that want to take their bodies to the next level. I had 27 show up to meetings, 17 people go through the trial period and I’m down to 11 now. I knew this would happen as the program is strict - and not everyone can handle it at this point in their life. However, the group of 11 that I have - I feel good about. GREAT motivation, GREAT attitudes. In addition to that, I created a Fit in 45 Challenge that began this past Monday — 45 days of mini-challenges inside the studio. I have 14 new clients along with some past clientele, making a total of 63 people in that particular challenge. So needless to say, I’m bombarded with emails, tasks, and more.
I have two triathlons in less than 30 days, and I’m nowhere close to where I want to be. I’ve gotten in less than 5 swims, and I’m really worried about it. I’m swimming Thursday AM, Sat evening and Sun AM. And plan on 3x per week until the events. I also plan on incorporating some strict bricks into my workouts beginning this weekend and into the next 3-weeks. I’ve been running consistently but not booking it - just an average pace. However, no matter what, I’m just keeping a high attitude and I know that this is a start for me in the Tri-world.
Weight wise- I’m down 5-6lbs in 3-weeks from healthy choices and addt’l workouts being added into my schedule. Woohoo- I’m officially 16lb from my goal weight.
In the midst of it all, I’m blessed and focused. Must keep moving forward.
#1/45 (May 21st) _____
Clean out your pantry of all junk food! Throw it out, organize your kitchen. Get control of yourself. Get rid of all temptations.
#2/45 (May 22nd) _____
Complete the following mini-fitness test and document your numbers:
1 minute of push-ups ___ ___ ___ ___
1 minute of jumping jacks ___ ___ ___ ___
1 minute of sit-ups ___ ___ ___ ___
*Newbies: Complete this 2x, Veterans: Complete this 4x
#3/45 (May 23rd) _____
Submit a photo of your inspiration. This could be a body that you admire, an old photo of yourself, someone you love. // Submit via Facebook, Email or Phone.
#4/45 (May 24th) _____
Two liters of water is the goal today. Chug it down! But in order to get a full point, show us a photo of you drinking water! // Submit via Facebook, Email or Phone.
#5/45 (May 25th) _____
1-mile is the distance – walk, jog, run, sprint; just make sure you get it completed (& any class running does not count).
#6/45 (May 26th) _____
Name your POWER word for the day. This should be a word that triggers your inner spirit and gets you pumped up. // Submit via Facebook, Email or Phone.
Your word: _____________________________________
#7/45 (May 27th) _____
Perform 100 Burpees today. It doesn’t matter when you do them, just get them all done (and any burpees completed in the studio do not count).
#8/45 (May 28th) _____
Get at least 5 other people to do the following workout along with you (cannot be other people in the Challenge):
10 Push Ups, 10 Sit Ups, 10 Jumping Jacks & 10 Lunges
Who were they? List their names out for us // Submit via Facebook, Email or Phone.
#9/45 (May 29th) _____
Do three good deeds today. These must be things that you don’t usually do. Submit your favorite deed to us to let us know what you did. // Submit via Facebook, Email or Phone.
#10/45 (May 30th) _____
Lift weights today. Come into the studio or perform some exercises at home or at the gym. Get in at least 30 minutes of weight-lifting. Strength is powerful.
If any of my Tumblr/Twitter/Facebook friends would like to join - I’m holding a 45-Day Challenge through my fitness studio in St. Pete, Florida called “FIT IN 45”. Everyday there is a challenge to complete! I will have the list up tomorrow. The dates run from May 21st until July 5th!
GET IT!
I saw this posted by Wonder Girl Fitness and I was like HELL YES! This is awesome! A must read for anyone & everyone. xo
I get comments quite a bit in terms of “how do you just go to the gym?” and “how do you not ever give up” etc. This morning I actually decided to write about it.
As a trainer, people depend on you. When they reach their goals, they get excited and they thank YOU. But here’s the thing…I didn’t… I gave you the keys to do it yourself. Sure, I pushed you, but you could have just as easily said no. YOU choose to do it. YOU got the results. YOU get the credit.
So how are YOU going to get your results? What motivates YOU?
Here’s MY take on motivation in every aspect of your life…
- I truly love working out and I look forward to my workouts. Every day.
- I see results. I make sure to not only weight but MEASURE myself so I see the progress. I track my weights and it helps to see my strength grow.
- I set goals (triathlon, run times, etc) so I have something to look forward to
- I don’t allow myself to think of the gym as a negative thing. It’s a tool to help me be healthy and physically/emotionally happy. It’s good for me.
- On the days that I’m tired of feeling bleh, I just don’t think. I turn on my music, put my gym clothes on without giving myself time to hesitate, and just get in the car. Don’t allow yourself to talk yourself out of it. YOU control your thoughts and your motivation.
- Just as I said a moment ago….it’s all YOU. I can push my clients, encourage them, but in the end it’s all on them. So the end result in 6 months is on them. If they lost the inches, that’s THEIR doing. If not…that’s also on them. People can only help you and motivate you so much. In the end you need to be your own cheerleader. Drop the pity party and just go. Change how you view things and things will become easier.
This applies to every aspect of your life. The way I see it, you can either sit around and wait for things to happen or you can make them happen. You can use excuses, say you had no time, you were tired, the drive thru was open, or you can admit that it’s all on you. It’s YOUR responsibility.
So let me ask you…do you want someone else to go for and reach the goals you’re dreaming about? Or will you get off your butt and go after it?
Being a fitness trainer, you have to figure out that balance of being tough, but being understanding. However, if you’re known as the “understanding” trainer - then people tend to use more excuses with you. When you’re more than tough, people aren’t willing to share their issues, so they turn around and give up and never come back. So then, what’s the perfect balance to a trainer? How does one instruct to a group of very different people (some who want compliments, and others who want to be yelled at)? How do you limit yourself from offending 1 person, but encouraging another? I want passionate fitness oriented clients at this point in my life - I don’t want to hear excuses, issues, and more. But then I get home and realize that we’re all full of excuses and problems. Being a trainer is more than just supplying you with soreness and exercises to help you on your journey. It’s a motivational speaker, a friend, a shoulder.
I think at this exact moment - I am more relaxed than I have been in months. I’m out of school for a few months, I’m working hard at the F4F studio and I have my sewing room put together for the most part. I really cannot complain about life in general & I love this feeling. I don’t have anything extraordinary going on, like planning a wedding, or a baby on the way - like most of friends at this moment, but I’m enjoying life for what it is. I’m finding time to read my bookclub books, blog, take my dogs for walks, get in my own workouts, and then cuddle on the couch with Danny.
With that being said, I’m off to bed! I have much to update you all with - as far as working out goes, I have put together a Physique Competition and wish to share all the details with you so you can watch 14-15 women go through some amazing changes in their lives. All the details will be blogged tomorrow! xo
In life, we sometimes get so carried away with too many things all at once. Our minds flutter from thought to thought and yet, we never end up getting anything accomplished. Perhaps, this is just the way my life has been as of late, but I’m sure there is someone who shares the same. More than ever, however, I’m at peace knowing that I may not have it all together all the time. Therefore, my goal recently is simply to just stay above water in all aspects of my life. I encourage you all to do the same. You may feel that you’re living behind in life, as opposed to, feeling like you’ve got it altogether, and if so, take a deep breath, and get to work. Use your free time wisely, and enjoy yourself. Before you know it - you’ll have an appreciation for your busy lifestyle and you’ll understand that no one can simply rock at every facet of their life - just getting by is OK too.
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Anonymous
A busy lifestyle and a rigorous semester may not always allow us to have fresh vegetables on hand. But, there are benefits and drawbacks of fresh, frozen, and canned vegetables. For starters, no matter which way you store it, a vegetable is always going to contain carbohydrate, protein, vitamins, minerals, fiber, and other plant chemicals, known as “phytochemicals,” all of which are good for us no matter what. None of these nutrients are completely lost from processing.
Frozen and canned vegetables are often processed shortly after they are picked, so that nutrient losses would not occur during shipping, on the grocer’s shelf, or in your home. Frozen vegetables actually retain a high proportion of their original nutrients. Sometimes, though, they are blanched (dipped in hot water), which preserves color and texture, but may compromise some vitamins. Sodium is often added to canned products (yuck!). A portion of this may be rinsed off with water, or you can choose the “no-salt added varieties” that are often available - but it will still contain some sort of sodium content!
But at the end of the day, if canned foods are what you enjoy to eat and are better on your budget - then eat them. To get the BEST nutritious value from your vegetables however, get fresh picked vegetables and eat them raw (as cooking them in heat gets rid of some nutrients as well).
Hope this helps! xo
