Motivational Monday

Happy New Year to everyone!! It's been a great year and I appreciate all your support as I dive into this world of writing/blogging.
I will try to pump out more good stuff in the coming year and I hope you will all enjoy it.

Final motivational Monday of 2012

Though no one can go back and make a brand new start, anyone can start from now and make a brand new ending.” – Carl Bard

Start the new year off right!! Make your own ending!

2013 is going to be an awesome positive year!

Fridays Favorites!!

Almost the new year so here are some great articles to get you jump started for 2013.

Nutrition broken down. Because it's all about nutrition. You can't out train a bad diet!
http://www.bodybuilding.com/fun/new-year-start-here-7-day-beginner-trainer-day-4.html

Lower your blood pressure without pills. Why go the med route when there's natural options
http://m.naturalnews.com/news/038482_blood_pressure_natural_remedies_prescription_alternatives.html

It's studies like these that send the wrong message. And I love the response
http://www.burnthefatblog.com/archives/2012/12/aerobic-vs-resistance-training-for-fat-loss.php

Hope for the best, expect the worst. Manage your expectations.
http://www.withoutagym.net/why-expectations-make-us-miserable/

Merry Christmas!!

Enjoy the holiday!! Thank you to all that have been following and reading this site. I appreciate all the support!!


Happy to get a copy of Exuberant Animal: The Power of Health, Play and Joyful Movement. Looking forward to reading through it.
And The Walking Dead graphic novels.

Most of all I loved watching my son on Christmas, even though he has no clue whats going on this year.

Hope Santa was nice to everyone else!!

Motivation Monday

The only way to do great work is to love what you do. If you haven’t found it yet, keep looking. Don’t settle.” – Steve Jobs


I love what I do!! I love challenging people everyday and I love helping people realize their goals and getting them there.

Fridays Favorite Things

Heres an interesting test to predict how well you move. Do you move well? Some flaws as it doesnt account for people with sports injuries and such. But interesting none the less
http://vitals.nbcnews.com/_news/2012/12/13/15870881-can-you-do-this-simple-sitting-test-predicts-longevity

8 ways to improve your life.
http://www.livestrong.com/blog/8-pillars-of-a-nutritious-life-2/

If you're taking care of everyone else, whos taking care of you?
http://www.precisionnutrition.com/whos-taking-care-of-you

Carbs are not evil!!! They are a necessary macro nutrient. Just don't abuse them
http://www.coreperformance.com/knowledge/nutrition/carbohydrates.html

P90x

Now I know you were probably expecting some sort of review on the popular workout DVD's, but I'm totally going to go in a different direction.  This is more personal, and focuses on you as a person.  What today's post revolves around is 90 things that you want to accomplish this month.  Its about making a list of things you've put off, maybe for months, that need to get done.  We all have these little to major things that you want done, but for one reason or another, they get put off, delayed, and never accomplished. 

I had this concept presented to me by a current training client during the month of December.  She has always talked about positive things like this since I've been training her, and it has a lot to do with the Wisdom courses she takes.  Any time she attends a Wisdom weekend, or a has a conference call with other like-minded individuals, there's always more great ideas coming from her.  Just looking at the website for the Wisdom courses gets you thinking about life. 

Wisdom Unlimited is designed for those interested in growth and development

as an ongoing part of their lives. It is for those who want their lives to be as

great as they can be, to live as productive members of a community,

to grow in wisdom, to develop themselves in ways that

open up new avenues of exploration in living full, contributing, and happy lives.

 

That is all positivity right there.  Its all about being a better YOU.  

 



Anyway, her concept and her list for December got me thinking about what I would like to accomplish starting in January.  At first it seems so daunting to come up with 90 things.  10, maybe 20 seems so doable, but 90?  So I'm currently in the midst of creating my list of 90 things.  I may post it so that I am held accountable to all those that read this, but I may hold onto it and keep it private.  I haven't decided yet. 

My list got me thinking about what people do January 1st, and their New Years Resolutions.  There's always the typical "get to the gym," "go on a diet," "lose weight," etc, but how many people actually follow through on those?  How many people come up with something original and really life changing?  Not many.  From my experience, there's a big influx of people to the gym, but then after a few weeks, things die down back to a normal pace.  You wonder what happened to those people.  Did they just give up?  Did the journey ahead of them to be healthier seem to challenging?  Did they find a solution? 

So I decided to take this concept of a list of 90 things and present it to all of you.  This goes way beyond a New Years Resolution.  Its more of a "January get stuff done" thing.  I want you to make a list of 90 things that you want to accomplish in January.  It could be anything.  Remembering to call someone, maybe a PR in a race, organizing a room, decluttering your drawers, etc.  Really anything.  Nothing is too ridiculous, nothing is too small.   Every time you accomplish something on the list, cross it off, check it off, do whatever you need to do to acknowledge you finished it.  This is meant to be a positive exercise so don't be discouraged if you don't hit everything, but do your best to check everything off.  Feeling guilty or blaming yourself for not completing everything is not what this is about.  Its about building yourself up, not tearing you down. 

Kick off 2013 to a great start!!!

Your Holiday Checklist

The holiday time is full of parties and there is always the temptation to fall of the nutrition bandwagon.  Here's a quick checklist to see if you are doing what you should be doing.


Answer Yes or No.  Add up all the "Yes" at the bottom.

If you're looking to shed some weight, you need to hit at least 8 yes answers.
If you're only looking to maintain your weight, try to get to 6 yes answers.

Sound fair?

Here we go!!

1.  Did you say NO at least 80% of the time when presented with candy or a plate of cookies?

2.  Instead of bringing a sugar laden dessert or candy for everyone to enjoy at a party, did you bring something more healthy like a veggie or fruit platter with a healthy dip, or even a healthy dessert?

3.  Did you skip the bread and breaded appetizers at holiday dinners and parties?

4.  Have you told yourself that sugar and sweet treats will ruin your diet? Here's a quick tip:  Avoid eating sweet treats by eating protein. 

 

5.  Did you eat balanced meals containing protein, whole carbohydrates and fats the day of a holiday party instead of starving yourself and "saving" your calories?  P.S "saving calories doesn't help."

6.  Did you stay away from alcohol most of the time of your holiday events?
Remember: alcohol causes your body to store fat and not be able to burn fat, and when you add sugar to it, it makes it even worse.

7.  Did you stick to mostly protein and veggies at holiday dinners and parties?

8.  If you can't exercise due to holiday commitments, did you keep your carbohydrate intake lower and focus mostly on proteins, vegetables and some fruits?

9.  If you know you're going to eat more carbs than your body needs at a holiday event, did you plan this into your diet? Maybe the day prior, eat a lower carb diet, and then the day following, eat a no carb diet ? Also, give yourself an extra point for performing an intense workout too!

10.   Even if you can't get to the gym, did you find time to do a short, quick circuit workout?  Maybe a 4 minute tabata workout where you do, lets say squats, for 20 seconds, then rest 10 seconds for 8 total rounds!!  Pick any full body exercise and it works too!! And only in 4 minutes.

How'd you do?

Feel free to post your results

HAPPY HOLIDAYS AND HAPPY NEW YEAR!!