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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.

You CAN Change. It’s Your Turn.

Logic would tell us that if we NEED to change and we WANT to change, then we would.Final G

Then, why is it so difficult to find the motivation?

Our human nature tells us that change can be painful, uncomfortable and challenging. So, avoiding those kind of emotions is innate. We are pretty much hard-wired to avoid pain.

Let’s discuss change within with the context of our current state of health. Any of the following statements come out of your mouth recently or out of the mouth of someone you know?

“I’ll start making changes next week, after the holidays, after this difficult circumstance (divorce, sick relative, etc) is through.”

“Sure, I’m overweight but, I don’t have any major health issues, so why should I change what I eat and do now?”

“I could get hit by a truck tomorrow, who is to say that if I eat right and exercise I’ll live longer?”

“I’ve been this way my entire life, being overweight is part of my genetics.”

“Eating healthy is expensive! It’s impossible to feed a family these days on whole foods.”

James Allen writes in the book As a Man Thinketh: “People are anxious to improve their circumstances but are unwilling to improve themselves; they therefore remain bound.”

If you have a desire, need or dream to get healthy and fit, if you have a picture of yourself from 10 years ago and have the belief that you can get back there, or you have a picture in your mind of your future, healthier and happier self-that’s yearning to get out…CONGRATULATIONS! You’re closer to change than you think!

The statements above are excuses from people who truly don’t have a strong enough purpose or desire (yet) to embark on change. There may be some other reasons holding you back. Let me run through a few, see if they resonate and provide some remedies.

  1. I’m discouraged by my past failures. There is nothing more paralyzing than the fear of failure, and yet, knowing what I know now, I am surprised when people use this as an excuse to start exercising and eating right. When you make just one good choice about what to eat, you’ve succeeded. When you choose to exercise today, you’ve succeeded. How can you fail at taking small steps in the right direction? Another great quote from a favorite author, Jim Rohn: “You cannot change your destination overnight, but you can change your direction overnight.”  Remedy: Work toward progress, not perfection and switch your focus away from fear and toward faith. If you are intentionally taking the step to change, you have faith in yourself that you can change. Which emotion are you going to let take over, fear or faith?
  2. What if it’s not worth all the hard work and effort in the end? I can already hear you itemizing all that you’ll have to give up – the foods you love, the time you’re not willing to replace with a workout. I understand the fear of the unknown, the feeling of: what if I put in a huge amount of effort, time and energy and I don’t achieve my weight loss goal? I’ve been a health and fitness coach for 10 years, and I never guarantee my strategies will help someone achieve a specific weight loss goal in a specified time frame. Every body type is different and a Coach can only guide and motivate, not make the changes for someone else. Remedy: Fear of the unknown is natural to some degree, but don’t let it paralyze you from taking action. Even if the end result isn’t exactly what you hoped, haven’t you still grown along the way? Every person I coach has ups and downs over the course of their journey. I can’t guarantee a number on a scale, but what I can guarantee is new found knowledge and growth and that you will absolutely feel a whole lot better on Day 2, 30, 60 and 90 than you did on Day 1- even if there were poor food choices and missed workouts along the way. And, isn’t that the ultimate goal…to feel better than you do now?
  3. I have a goal, but I don’t know what steps I should take to achieve it. Many people don’t have the skill set or knowledge to achieve major changes in their lives. If they did, big changes would be pretty easy. When it comes to getting healthy, I observe so many trying to figure it out on their own or using the same tactics that have failed the in the past. We are confused by the plethora of different types of diets everyone is touting and feel that hour we set aside for exercise is wasted because we got overwhelmed by all the equipment at the gym. Get ready…here comes the pitch. Remedy: First, talk to someone about what has worked, what hasn’t, what your real-life is currently like, what you can and are willing to do and let that person design a plan that works for YOU! One that will keep you motivated and on a path to success. Someone like…me, a Beachbody Coach. I have been a Team Beachbody Coach for 8 years. Beachbody has over 175 programs to choose from and nutrition plans that fit into your lifestyle. Please, use me as a resource, my time is free and I’d be happy to discuss a program and plan that I KNOW will work for you.
  4. It’s not so much the change but sticking with the change that’s tough. Yep, you go it, this is the most difficult part. Consistency comes from trial and error, but it also comes when you reach that point where you start FEELING better. The soreness of the first few workouts is still there, you are still experimenting with healthier food choices that taste good, but you begin to realize that that the processed, fatty and sugary foods really only taste good in your mouth. After that you feel like crap. You realize that the workout itself is challenging, but when you are done you have a new sense of confidence and feeling of accomplishment. You want more of these moments in your life and fewer moments of feeling lethargic, unfocused, depressed and average. Remedy: Here is my final tip…and yes, pitch…If you are really afraid to start, if you really don’t know how to but you do want to change, I suggest you check out Tony Horton’s newest program: P90. Tony has an amazing reputation for creating extreme workouts that have got millions of people in elite shape. P90 is Tony Horton minus the “extreme.” It is a great starting point and a perfect fitness program, if are ready to change your life. Check it out  at beachbodycoach.com/kitcaldicott or this link: https://extranet.securefreedom.com/MillionDollarBody/csShopping/ShoppingCart_Detail.asp?PriceID=985937&Cat=Trainer|Tony%20Horton&AddToCart=  then join my P90 Motivational and Support Group on Facebook by sending me a friend request and message that says: “Kit, it’s my turn, I’m ready!” We are ready to help you get started. It’s your turn :)

Welcome and Acceptance

I often write about the importance of a healthy mind, body and spirit to be able to truly live a well-balanced lifestyle. I work toward making healthy contributions to my life in all three of these areas every week.

Today is Sunday and at Mass I fulfilled the spirit. I recognized an important tie in today’s Gospel to what Jesus was telling me and what I think is important to helping others stay on a path toward better overall health.

Today, I heard Jesus saying: “Put aside your own self-interests, wounded pride and anger and welcome those back into your life out of love and compassion for a stronger sense of community and family.” He went on to say that we should “build communities that are inclusive, not exclusive: to bring the lost back, not out of pride or zealousness, but out of the debt that binds us to love one another.”

We live in a small town and often my husband and I struggle with the “everyone gets to play in the game and everyone gets a trophy” philosophy of coaching. We believe there are life lessons to be learned when you must work hard to earn your spot on a varsity team and when you learn from other kids who are simply more skilled than you are. If we lived in a larger, more competitive town, our kids certainly would not be getting the playing time in their respective sports that they do now.

On the other hand, one might say our kids are a great opportunity that so many kids today don’t get because athletics are starting at such a young age. Because our kids are given the opportunity to participate, they are active, learning to work as a team and have the opportunity to grow as leaders. My childhood was quite different from my own kids. I grew up in a town whose high school had 2,500 students (the high school my kids attend has about 400 and starts at 8th grade) and only the best of the best made the varsity team and got to play often. I was athletic and I thrived on competition so sports and being active became my thing and still is a part of my everyday life as I approach the half-century mark.

However, kids who grew up in a town like mine and struggled with their weight growing up are at a severe disadvantage in adulthood. Not just because they didn’t have a coach to teach them how to eat and move in the right way, but more because their community is not welcoming. It’s challenging to take the first step when you feel ashamed, embarrassed and shunned for your appearance and lifestyle.

Everyone should have the opportunity to change their life for the better and feel welcomed and accepted. Everyone needs to know that they CAN change for the better and create lifelong habits that will give them the energy, confidence and focus they desire.

I welcome you to join my online Motivation, Support and Accountability groups. They are simply a community of people who check in daily online to motivate and support one another to stay on track toward better overall health and wellness. EVERYONE IS WELCOME! Click on the link below  or cut and paste into your URL and let’s talk, find a plan for you and get you involved.