Category Archives: Physical Well-Being

Sure fire tips for blog

Sure-Fire Tips to GET and KEEP Going

This morning, as I lay in Savasana after hot yoga, a cool compress is placed on my forehead by the instructor. I take a deep breath and relax, and think to myself: “I’m so glad I got out of bed to come to this class today.”

Whizzing down the line, I reach for the brake, grab it, and my feet land safely on the platform. What a rush and I think to myself: “That wasn’t bad at all, it was exhilarating! I’m so glad my family talked me into going zip lining.”

I’m listening to Tony Horton as he guides me through the cool down and stretch after a tough workout. Sweat is dripping, I’m completely spent but, my head is clear, my lungs feel cleansed, and my heart is energized. I think to myself: “Why do I make so many excuses for not “pushing play” when I know I’ll feel this good once the workout is done?”

I believe that if we all stopped to think just a bit more about “the after moment” while we debate, make excuses, and hem and haw over doing something that we’d all be so much better off. Do you ever stop to think about how you would feel AFTER taking a calculated risk? Do you pause to remind yourself of the benefits of saying “yes” to something when you toyed with saying “no?”

Why are we so scared of trying new things? Why, as we get older, does our “joie de vivre” and “carpe diem” approach to life start to fail?

As I think about the answers to these questions I am reminded of my own upbringing. I was raised in a very practical household. We were taught to work hard in school, go to college, and get a job at a company that would provide benefits and a retirement plan. I can recall conversations about “taking the safe route” and “don’t take a chance you might regret.” I think a lot of people of my generation had a similar upbringing. Even now, I find the same advice flowing from my mouth when I speak to my adult children.

Typically it’s in our 30s that we start to raise a family and we’re now responsible for much more than ourselves. Every action has a greater consequence. By the time we reach our 40s we’re working our tails off to provide for that family. Sacrifices multiply. Then, in our 50s we think back on our lives with regret. Why didn’t we try more? Do more? Say “yes” to more?

This being the season of Lent and Spring renewal, it’s a wonderful time for all of us to take inventory of our lives and think about what’s holding us back.

  1. Make time to pursue your interests. The most successful people I know understand that chasing success shouldn’t mean they have to forget pursuinng their favorite hobbies and interests. Take the opportunity to be creative, whatever it is you like to do most in your spare time and make some time to do it.
  2. Stop being so tough on yourself. Confidence has a lot to do with that internal voice in your head vocalizing all of the crummy thoughts. Author and speaker Brian Tracy says; “the mark of self-confidence is self-efficacy, or believing in your ability to perform well in your chosen activity.” Those with self-confidence know that no matter the challenge they’ll pull it off and succeed. You will try more and do more if you have more confidence in your ability and remove the constant self-doubt.
  3. Take fear out of the equation by having no expectations. It’s amazing to me how many women I coach sabotage their own success. They go a week or month of eating clean and exercising regularly and then quit because they fear they won’t be able to sustain it. Eating poorly and laying around is easy and comfortable, we get really good at that so why not just stay in that lane? Any goal we achieve in life is not easy. There are always ups and downs along the way and trial and error. We understand this to be true when it comes to our careers, raising children, and falling in love. For goodness sake, why don’t we accept there will be setbacks when improving our health…and more important: that those setbacks are OKAY? It doesn’t mean you don’t try and it surely doesn’t mean you quit when the going gets rough. You pause, evaluate, learn and make changes to keep moving forward, especially when…

…the alarm goes off for second time, you want to hit the “doze” button and skip yoga. Instead you think about that cool compress on your head and the feeling accomplishment you’ll have.

….you’re shaking in your sneakers as you get clipped into your harness before going zip lining and you’re about to turn back. Instead you visualize the person before you screaming for joy and think about what you’ll miss out on if you don’t step off that platform.

….you start to make every excuse in the book for not exercising (I’m tired, long day, no time, I’m sore, the garage is cold). Instead you think about how great you felt after the last workout and you decide to show up and just do your best.

How to Enjoy the Process

How to Enjoy the Process

Twelve years ago my husband and I did our first round of P90X. On day 90 we raised our arms in the air shouting; “Victory! We did it!” We had set out to accomplish a goal and had achieved it. We were done. Or were we?

I’ve coached many people over the years and have had great success helping them get to their goal weight. Once they achieve this target, many, sadly tend to go back to their old ways. The pendulum doesn’t immediately swing back in the other direction, but slowly, over time they find themselves creeping back toward old habits and feeling poorly about themselves again.

You might be a few weeks into a new health and wellness regimen and wondering: “Really? I’ve got to keep this up….forever?”

You might be wondering if you will ever put the word “enjoy” and “working out” in the same sentence.

How do you make exercise a regular part of your life?How to Enjoy the Process

Rethink Your Purpose

Most of us exercise to improve the overall quality of our life. Many people who begin an exercise regimen have had some kind of wake-up call: A poor report from their doctor, they can’t run upstairs without being completely out of breath, or they want to break a poor genetic pattern in their family history. Being able to play with your kids, be around to see your grand kids and enjoy outdoor activities that you may have never attempted, are all great incentives for exercising daily.

In an online article I read recently a personal trainer said: “There’s nothing wrong with having external or aesthetic goals, but in my experience, most clients who are able to find true, long-term success also tend to fall in love with the process itself.” I would agree. I would add that “falling in love” with the process also means accepting the journey and the ups and downs that happen along the way. Some workouts will feel pretty good, others will not go the way you expect. ALL that is good.

One Size Doesn’t Fit All

Barre, spinning, P90X, yoga… Which is the best way? No one solution is going to work or appeal to everyone. Every human body is different. Every personality type is different. A big part of enjoying the journey is finding the kind of fitness that appeals to you. Exercise should challenge you, but should be enjoyable to a certain degree.

When my husband and I completed our first round of P90X we felt great, but we honestly wondered if we could sustain that level of intensity day after day. That said, having been consistent over 90 days, we obtained a kind of “exercise euphoria” that we wanted to maintain. We were just ready for something different. Anything, if done repeatedly, is going to become mundane. That’s no different with exercise. To enjoy the process, you have to find new outlets. That might be including friends who will make you laugh, or playing a sport or training for a race.

Treat Your Workout Like Yoga

People who teach and do yoga on a regular basis refer to it as a “practice.” As Joe, one of the yoga teachers at the studio I attend always says: “Remember, today is about yoga practice, not yoga perfect.”

Why don’t we treat ALL our workouts like this?

If we treated every workout like a “practice” instead of like it was the championship match then we’d be less hard on ourselves if we had to grab our knees a few times or had to a walk a mile during our run. Have no expectations going into every workout. Just go into with the mindset that you will give it your best effort. This mindset is forgiving and helps me show up day after day.

Yes, my husband and I work out regularly, 6 days a week. What keeps us in the game is our ability to think in these terms:

  • we’re not doing it to outshine anyone else
  • we understand our limitations while trying to challenge ourselves
  • we never expect perfection, just our best effort
  • And the best reason of all…

We know that when we’re done, we always feel 1,000 % better than we felt before we started.

The Power of Potential

Potential, noun; “The latent qualities or abilities that may be developed and lead to future success or usefulness.”

You have this. Everyone has this.

Potential is the easiest, most powerful starting point. It’s your opportunity to achieve any goal and obtain any dream. But, do you believe in your potential?running up stairs

Oprah Winfrey says: “You become what you believe.”

More often than not, our lack of belief in ourselves and our abilities is what holds us back. For goodness sake, give yourself more credit! I see so many women reluctant to go outside their comfort zone and try new things or hold back on fighting for what they believe because they focus too much on their weaknesses instead of working from their strengths.

Once you have a strong belief in yourself, the next step is to take ownership. Potential can only turn into success if we choose to take action. Don’t be concerned about being great or being better than someone else, just focus on being your best. Tony Horton taught me long ago that showing up is better than skipping out. I’m 51 years old, and believe me, there are many days that I want to skip my workout, but when I heed Tony’s advice and choose to strap on my sneakers and have no expectations about the outcome, I always feel better than before I started. Every good choice, even if it’s a small one, happening moment after moment and day after day adds up to building an amazing human being.

Finally, I strongly believe that passion and potential go hand-in-hand. If you care about something deeply, you can achieve it. Why does the underdog win the game? How does a 3rd round pick become the starter? How does the “C” student become the CEO of a successful company?  Answer: deep-rooted, unwavering, passion.

In summary: stop wasting your potential. Decide what you want and GO AFTER IT today.

How to Muster COURAGE TO CHANGE

It’s that time of year again. January 1st is almost upon us. We want to make changes, we need to make changes in our lives but we’ll use the next few weeks as our excuse: too many parties, deadlines to meet, too much temptation around and too busy to exercise.courage-cat-lion152680601-edited

How many of us have come to January 1st, changed our ways for the better for a few weeks or a few months only to go back to our old ways again? (My hand is raised high in the air right now.)

In another category are those of us who have given up. Perhaps we feel destined to be the person we are. Too many years of unhealthy habits and bad ways have got the best of us. We don’t even know how much better we can feel because clean eating and exercise have always felt like work. Life should be enjoyable, after all. Who wants to have to work that hard every day?

I don’t claim to be a psychotherapist, but having spoken with so many folks who want to change their health, here are my thoughts: We tend to cling to self-destructive and negative behaviors because these actions are familiar and safe to us. It’s hard for any us to understand how much our lives will be improved when we find something, some alternative way of behaving that we feel passionate about to take the place of unhealthy rituals.

This time of year is filled with traditions, some great and some destructive. Ever ask your parents and grandparents why they do what they do? I find it so crazy when the answer is:  simply because this is the way they’ve always been done. We dispel new approaches to doing even the most simple of tasks and refuse to try new things to hide and cling on to our past.

Let’s face it; change is hard because it’s scary, especially when it comes to our own health. We state publicly that we are going to lose weight, get in better shape and eat better. Oh no, now it’s out there, what if we fail? What will people think? “Oh, there she goes again on another fad diet.” “Why is she exercising? She doesn’t need to exercise, she looks great.” “He hasn’t exercised in years, how does he think he can do it now?”

Why do humans care so much about what other people think? Get all that noise out of your head. Most people don’t care about anyone but themselves.

The key word is “process.” Nothing worthwhile happens overnight.  Varying your routine is going to be difficult and there will be days when you don’t stick to your plan. But with patience, perseverance, and support change happens.

Then, more amazing thing starts to happen along with it. A small pattern kicks in. You politely say no to the bad food around the office because you begin to realize how crappy you’ll feel afterward and feeling good feels…well…really good lately. You make room in your schedule tomorrow because the workout felt pretty good today. You become one of those “weirdo health nuts” that you used to scoff at. And, people start to take notice. But, that is not what keeps you coming back. What makes you show up is your child smiling at you when you come home from a run, or the patience that you’ve gained when in a stressful situation or the unhealthy cells passed down genetically that you know you’re killing off one small cell at a time.

You can feel so much better no matter what your age, genetic make-up, medical history or lack of exercise over the years. You can feel really great and still eat tasty food. You can exercise and have fun at the same time. All you have to do are four simple things:

  1. Tell yourself that you can change. Everyone has that inside of them, everyone.
  2. You may have heard my brother Tony Horton say this and think its silly, but it works: Take the word “failure” out of your vocabulary.  Replace it with something else like: “I’m presently working on…,” Or “I am currently struggling with…”
  3. Have a plan. This is critical. You won’t succeed by winging it every day. In 2004 I found the plan that worked for me. I have stuck with variations of it to this day and I feel pretty darn terrific at the age of 51, 90% of the time. I am a big believer in having a workout plan, especially if exercise is not part of your daily routine. It has to be doable and something that won’t have you quitting on day three. I’m happy to help you select the plan that will work for both your fitness level and personality type.
  4. Get accountability partners. If change is so hard, how can you expect to go at it alone? An accountability partner is the person that is there for you when you slip up, they are the people that encourage you, support you and motivate you. They make you successful because you are in it with them and you both have the same common goal. This is another absolute necessary part of the equation. When I mess up, which I often do, my accountability partners are the people that keep me on that patient, steady climb toward success. My successful days now outnumber my not-so-successful ones because of my accountability partners. I gathered people in a private group well over 6 years ago. We call ourselves “Team Thrive.” If you’d like to join the group, message me back.

If you’d like help figuring out a plan, even it’s not with a Beachbody product, or want to be part of one of my groups, please write me back and let’s set up some time to talk.

What are YOUR ideas for changing behaviors that last?  Selfishly, I’d love to hear them. Comment below.

Progress Comes with a Push and Positive Influences

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FREE Sneak Peek Tomorrow!!

If you are a member of my team and Beachbody On Demand, you can try this workout tomorrow, FREE! Just log into your Beachbody On Demand account.
AND for every stream of the CORE DE FORCE sneak peek on Beachbody On Demand on October 24th, The Beachbody Foundation will donate $10 (up to $250,000) to Big Brothers Big Sisters of America. Get your sweat on and help an incredible cause.
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Best Motivation Technique: The Buddy System

In a fitness slump? Lost your mo-jo? Can’t seem to string a few days together?

FIND A BUDDY! It’s likely that you have a friend or co-worker feeling the same way you are right now. Get together, set some goals, work out a plan for meeting and exercising together. You will have more fun and you will be more likely to show up because you won’t want to let the other person down :) I had the benefit of having this guy hold me accountable when he came for a visit last summer. 120 reps? NO WAY would I have tried that on the last round of this workout, but he threw down the gauntlet and I surprised myself :)

 

5 Quick Ways to RECHARGE and find time for YOU

Tell me if this sounds familiar:

It’s 6:00 am and the alarm goes off. Barely conscious you hit the doze button, then hit it again 10 minutes later, and then again one more time. The buzzer goes off yet again and you realize you’re late. You fly out of bed, yell to the kids to “get up!” dive in the shower, and race to get everyone out the door on time. When you get to work you open your email and wonder who in the world is sending all these messages to you overnight? Didn’t you just clean out your inbox at 6:00 pm yesterday? You respond, head to meetings, and scramble to meet the deadlines for the day. Race home or drive kids around from various activities, and hope to squeeze some family time in before flopping into bed again. Rinse, repeat, rinse repeat.

Even today, as I sit here feeling fit and accomplished having completed the final workout of my second round of Tony Horton’s vigorous week 22 Minute Hardcorps program, my body and mind are ready for some recovery and a bit of “me” time. It’s so critical that we do things DAILY to take care of ourselves before or in the midst of our work day. When you take some time in your day to step away from your desk, you come back invigorated, more focused and ultimately more productive. Here are 5 ways I choose to recharge so I can move forward in the most productive way.8f67c57e21bc70813c49dfb717a1903f

  1. Exercise. Well, you know I would put this first, right? I highly recommend doing some form of exercise first thing in the morning. Aside from getting the juices flowing, it sets the tone for making positive choices like having more patience, being more thoughtful and making better nutritional choices. That energy gives you a sense of accomplishment that positively impacts everyone and everything in the hours ahead.
  2. Prayer and/or Meditation. Another great thing to do before you’re feet hit the floor. Yep, there’s an app for that to make quick meditation easy. This helps you visualize the gifts in your life for which you are most grateful and minimize the negative thoughts that creep into our brains.
  3. Journal. I try to find time to do this at the end of the day. Have you ever really taken the time to assess your day? What went well? What you could have done differently? What actions will take to make tomorrow better? Boy, talk about making progress toward goals! I never wrote in a diary as a child. I was always too busy to assess my thoughts and feelings. As an adult, I find this to be a great way to be more present and remember those little moments in life that string together into great memories.
  4. Talk to friends and family. It might sound crazy to some of you that I have to list this as a daily reminder. Yet I know there are others out there who know that days or even weeks can go by without socializing outside the office. When you take interest in other lives and provide support, encouragement, and excitement for what is happening for others it keeps you grounded.
  5. Do some active play. Different from exercise, I mean engaging in real play time. The other day, in the middle of my workday, my eldest son and I went out to the garage and played a few games of ping-pong. (I have the luxury of working from home.) At the end of another long day, struggling from a brain cramp and trying to get my last few tasks accomplished, I went out to the driveway to shoot some baskets with my youngest son while he waited for his ride to soccer. Fun with family, exercise and re-focused to continue the day. Trifecta!

Our daily work and household tasks can take over to the point where we feel there is no time for us. It’s critical that you find a balance and take time out daily to focus on YOU. Let’s face it, the battery will run low pretty quickly if you don’t take the time to recharge it.

The Easiest Way to Re-Design Your Life

Almost three year’s ago, at the age 49, I made a big decision. I decided to re-design my life. I had been working full-time in the training and consulting field for almost 20 years, getting paid six-figures. I had three teenagers about to start college, so why would I risk it all and quit?  I really wasn’t all that happy. I was doing what I loved part-time and doing what I didn’t enjoy full-time. I made a conscious choice to follow my passion and serve others and I’ve never been more happy. Once in a while you run across an article that says it better than you can. I invite you to enjoy this one I just read on Success Magazine that captures exactly the way I felt a few years ago and gives you three simple questions to ask yourself if you want to re-design your life. You can change your life at any age. And hey, if after answering these questions, if you want to be part of something great and be fulfilled each and every day, then reach out to me. I’d be honored to have you join me in the greatest ride of my life.
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How To Redesign Your Life with Just 3 Questions by Tony Jeary @ Success Magazine

Here’s the main problem with the way that most people live their life: Instead of living the life they want, they live the life they are given.

Most of the time, we react to situations by following the path of least resistance. It makes sense that this happens. We’re only human.

When a job opportunity opens up, and we need the money, we take the job without really considering the long term. The problem is, if you repeat this behavior cycle enough times, one day you wake up wondering how you “got here” and “whose life is this that I’m living?”

To redirect your course, you need to interrupt that pattern of behavior. You can do that by asking yourself the following three questions every single day of your life. The answers to these questions will serve as your roadmap—and with it, you’re less likely to be distracted to take a wrong turn by opportunities that don’t move you closer to your goals.

Question 1: What do I want?

Have you ever honestly asked yourself that question?

I work with CEOs from all over the world, and I can tell you with confidence that less than 10 percent of them know the honest answer to that question.

What do you want from life?

This is YOUR life for crying out loud! What do you want it to look like? Where do you want to live? Who do you want to be with? What do you want to be doing every day? Do you want to build a legacy? Do you want to be creative?

Figure this out. It’s critical.

Here’s the secret: You won’t figure this out today. You might not figure it out tomorrow, or next week, or even by the end of this year. That’s OK. It isn’t even the answer that’s important, as much as the active practice of asking yourself this question.

That way, the next time a bright shiny opportunity comes your way that will require a great deal of your time, you can ask yourself, Is this really what I want? If it isn’t, you move on. If it is, then you take it by the horns and make the most of it. You’ll be armed with the most powerful tool of all: the ability to say no.

This question offers unparalleled clarity and direction.

Question 2: Who can I serve?

Here’s the secret to getting everything you want in life: Find people who are hurting, and help them. In the world of business we call this “adding value.”

I call it common sense and being a decent human being. Every successful business, every successful career and every successful organization exists only because it serves others.

Here’s how to figure out who to serve: Look at the people you love to be around. The people who energize you and fulfill you. Ask them what keeps them up at night. Ask them what hurts in their life. Ask them how you could help.

If you make a practice of doing this, asking people how you can help, you’ll discover an endless supply of opportunity to add value. It really will be limitless.

If you can take action on even a small portion of this unlimited supply of opportunity, you’ll give yourself the leverage to live whatever life you desire.

That’s a sincere and honest promise from me to you. I’ve seen it happen in the lives of countless successful individuals. I know it works.

Question 3: Why not now?

Don’t ignore asking yourself this question every single day.

Here’s why: When your brain sees a long list of “to do” items, it is asking the opposite of this question. It wants to know, “Why not tomorrow?” And because you are only human, you respond with, “Yeah, why not tomorrow?”

Some people label this procrastination.

I’ve worked with enough high-level CEOs, high achievers, and the ultra-successful to know that it’s really just your brain asking the wrong question.

Try it out for yourself right now.

You’ve just spent the past few moments thinking about the life you want to live. Then you thought about the people you might be able to serve that will allow you to live that life.

So, why not now?

If your brain spits back a list of reasons, write them down. Stick that paper on your desk and revisit it tomorrow. When you wake up in the morning, look at that piece of paper and laugh.

It’s amazing what a good night’s sleep can do to show you how silly and hurtful and useless your excuses are. Seeing them on paper, disconnected from the chatter in your brain, will prove to you that you can and should pursue your dreams.

The Five-Minute Exercise That Empowers You to Design Your Life

This didn’t take long did it?

I bet your mind is firing with ideas. Good.

Do this activity every single day. Monday through Sunday.

At first, your actions will be small. Maybe you’ll send an email to a friend to find out what’s hurting them. Or maybe you’ll find some online training that will show you how to achieve more. But over time, this simple exercise will etch away the stone and reveal the singular roadmap for your success.

It’s the most simple way I know to strategically design your dream lifestyle.

Now get out there and do it!