Achieve Your Fitness Goals: Commit to Your Best

How Are You Showing Up

I sometimes have this question for myself and with me today it is a focus on my fitness. Of course I sometimes not often ask this question in my professional life but again mostly in my fitness.

How I show up for my workouts, although at home because it works 100 per cent in my favor, yep love the streaming. A brief deviation I stream because I need guidance in my workouts.

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Now back at it. How do I show up? what is my mindset? am I willing to challenge my body when necessary without causing injury or will I just go through the motion with minimum effort and expect to have a great workout. Or blame the trainer because the workout for the day sucks and I’ve not given my best. If I am tired I need to suck it up, If I am fatigued (speaking of strength in liftin) I need to decrease my weight range and yet give my best, If I cannot run/jog then I need to do paced stepping, jumping jacks then side steps.

Showing up for a commitment means giving your best for that day. Remember as I always emphasize your best will vary sometimes. If you want change, if you want to apply the actions for those changes then that mindset and presenting yourself MUST be YOUR BEST.

If you are into streaming or want to workout at home come join the family. click on the link https://click-myl.ink/ms5bm4at. After you join alert me so we can be accountability partners in the community on the journey. I look forward to meeting you.

The Power of No: Transform Your Life Today

For many as I once was until …

It is so easy to say “YES” because we don’t want to be labeled as ant-friendly, the team member that sometimes participates instead of all the time, or the family member that doesn’t assist other family member or the friend that isn’t a friend because they will not follow in the behavior of others that aren’t serving or withing their motivational gain. So what happens?

You begin to deny who you really are and become so wrapped into the thoughts and pleasing’s of others you forget about yourself. You say “yes” to it all well too frequently and you wonder why you are as bit behind on the goal set for the week/month. I will raise my hand, no I will raise both hands at being a victim to “YES”.

Yes can be limiting and blinding. Making this short and sweet. It is time to set boundaries. No to what isn’t in your time allotment for that day/week/month. No to the gathering you really don’t enjoy. No to you telling me which person or people I should not interact with because of your beliefs. Really on that last no I have to say sometimes those close to us just may not know us well enough to say wow that person/people are the match to you.

BOUNDARIES set growth. With boundaries we can empower our mindset to growth and appreciate the person we really are. It is also a way for others to begin to respect who we are, Is it time to begin saying “NO”? To many things yes but not to all. Just know you and don’t feel bad because you decided on you for you because many decisions are about you. Your Joy, Your Peace, Your Love for who you LOVE and Your Life.

It is time to switch a few “Yes” to “No”, Congratulation on your growth!!!!

Pacing Your Workouts: Balance in Fitness Success

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Celebrate Smart: Balance Food and Fun This 4th of July

Don’t Over Or Under Do It

It’s a holiday week-end celebration. I am totally aware everyone does not celebrate the 4th July. I respect your decision. But for those that do …..

Celebrate and enjoy but there are two parts I’m going to focus on.

The Under doers. There are so many that are afraid to celebrate because they have made such progress in their fitness and nutrition journey they feel guilty and will isolate themselves from fun and food. JUST STOP WITH THE CRAZINESS. It’s one day and set limitations. The foods you know will nourish you and limit those you feel you still like but MUST have small servings of. AND drink water, extra water every time you go back for more. That water will assist in filling you up and will decrease that specific food or foods intake. As for any alcoholic beverages do a mock or one with a lot of ice and a lemon or lime to squeeze in. Sip slowly as the ice melts the beverage will be diluted, I recommend no refills but you’re still interacting and enjoying yourself. RIGHT.

The Over doers and you already can stand in line and raise your hand. Every doggone holiday you consume way too much food and way too many alcoholic beverages. You then feel so weighted and so fatigued you place your fitness on hold for weeks and then back in line for a restart. Control the behavior. Begin by overhydrating with water. Every time you eat a few bites try a couple ounces of water in between. Every alcoholic beverage 8 ounces of water before and after. Yep you will become very familiar with the bathroom but you will feel so good and even more so proud. Proud because you haven’t sabotaged any fitness progress, you’ve enjoyed yourself, don’t have to restart a fitness routine/journey. Hey label yourself as a WINNER.

So for those celebrating 4th July ENJOY for those just enjoying the food and no celebration ENJOY and for those just relaxing ENJOY. Your decision your choice .

Elevate Yourself: The Importance of Self-Belief

It HAPPENS. There are times we cannot get the support we need for our next level of elevation. This is from the community we surround ourselves with, family, friends, partners and they are usually positive and so supportive BUT now it is not there.

Feeling a bit down, understood but raise your head and without any doubts do the ultimate. BELIEVE IN YOURSELF and apply all the necessary actions.

Even with those close to us sometimes we have to respect their decision on not being supported but we DO NOT need to disrespect our goals and action. It is not their vision.

Forever and Forever BELIEVE

Shifting Mindsets: From Mistakes to Growth Spurts

Experiencing the growth spurts as a toddler, child, adolescent then it’s the adult life. During all the phases from toddler there is that bit of excitement. Reaching an object, hanging with older siblings, able to attend certain events just so many benefits we cheer and smile at. These are changes in height and age of course.

BUT ……….

As an adult we have other growth spurts the growth of learning and acquiring. Our learning and acquiring is so many enriched by the decisions others make for us. The entire growth and growing yes we are however is it the growth we want? Learning in life after I call growth spurts for many it’s an error or mistake has benefits. Take a focus on choice of words “growth spurts” versus “mistakes or errors”. Mindset change because looking at mistakes and errors sometimes for many will hang around many revisits, holding on to the experience and really for me it sometimes cand slow down actions to a goal or goals I’d like to achieve. Shout outs to a few of my favorite pod casters and I know there are many but these are mine that have assisted me in a shift. Growth Day(Brandon Burchard), by the way Growth Day is a paid subscription worth it, yes, but the pod cast is free. Other podcasts Dark Work Daily -Anthony Trucks; The Trent Shelton Podcast, T is for Transformation (and he is one of my favorite BODi trainers -ShaunT) and last for now The Ed Mylett Show. The shift was to change my mindset refocus which help me with the choice of words “growth spurts”.

Growth spurts has given me a mindset to learn and growth re-defining my focus. If my action does not produce the outcome I desire I go and grow from it instead of refocusing on it (a lost of valuable time). Too much refocusing on what didn’t work for me, I know not all but I will keep visiting that darn past instead of acknowledging at that time I thought I was applying what was necessary. Sometimes it is resources, sometimes it’s mindset and other times we don’t know until we try. My decisions, your decisions, our decisions. It’s the Learn and Growth. It’s not the mistakes or errors. Same meaning but a better choice of words and it will enlighten and welcome that change in action and mindset.

Sooooooo, today are you aware of your growth spurts, are you applauding yourself. I’m going to be the first one to applaud you today. I am so proud of you. Just look at your growth now go nourish yourself with those positive actions and mindset because I see another spurt coming.

Sensitivity and Strength: Navigating Tough Moments

Trying to refrain from it has been a hold up this week. I have been tossed a ball I didn’t expect well two. Yet I have ploughed through my day and continue no matter what I am GREAT. Have I second guessed myself, not at all but sometimes life curves, disappointments just does it to me. As strong as I can be in words and encouraging others, always moving up to that next level of Greatness. As strong as I am in weight lifting but I will no longer do 150lb chest press those days are so gone well those months now but I still lift heavy. Point is this are a few strengths but yes I have more. Keeping focused regardless but this week a few things have caused me to tear up like a baby.

I know sometimes we just have to tear doesn’t matter your strength, age, gender it just happen but that bounce back or do you continue on in tears. As of today I am in between it all. To be sensitive is an understatement for me because I am ultra sensitive. Usually I am positive and will continue to be but I sometimes like a replay because my actions may have provoked an unwanted or not intended reaction. For me my tears can be about regret because there are sometimes things that occur that can change and then sometimes they can’t. This week I am dealing with both. My current action is workouts and I’ve done a bit more than normal and it is only Wednesday. I’ve completed nursing notes like super quick, responded to emails like crazy to erase the sadness I am currently experiencing. Trust me I know I am not breaking a record. But it does assist me in sharing so should anyone of you experience the curves of life and mistakes you made you are not alone. I’m not certain if I made a mistake but the reaction to my action has made me feel “I wish I would not have ….”. It’s a growth moment. But to you know again, you are not alone and continue to stand tall, believe in yourself, and from me to you “YOU ARE GREAT, STILL A CHAMPION THE BEST”.

Mindset Shifts for Effective Weekly Goal Achievement

We all have goals or intentions as some say but I will remain with goals. Most of all how about setting the goals in a timeline and evaluate on a regular basis say umm WEEKLY.

There are several components in goal setting.

  1. There is an end goal (your ultimate achievement)
  2. There are weekly goals which means you have to apply actions. And stop the nonsense be real with the weekly goals. It is so easy to want those unrealistic goals knowing it cannot be accomplished in a week. Quick share of mine- I’ve experienced every eating disorder there is every one. I’ve fluctuated in sizes 0-24. I’ve had protruding bones in what is usually bony prominences but mine extra. I’ve experience actually raising my belly up and drop into pants as well as not finding a size that fit my bony ass. After the last time which was a huge weight gain I decided first to begin setting boundaries in those I was associating myself with and then to begin my fitness journey. Taking a pause due to my disorders I have learned to accept fit and healthy. Yep I had to learn to love myself also. Any who on the journey I would set unrealistic goals. I’m going to loose 10 pounds in a week and workout several times a day. By the way even though I fluctuated in size I never stopped working out although there were time I really didn’t have enough fat on my body to workout but I thought I needed it because like many I needed to “fit in and be accepted”. Yes that has changed. Returning to my unrealistic goals in losing 10 pounds I tossed myself back into an eating disorder, anorexia for days, bulimia even if I ate 200 calories a day it had to come up, Being unrealistic also was the beginning of some health issues plus my metabolism slowed down.

I needed to get control and I did. But that is a story too. I joined my favorite streaming workouts of course I was going to the gym too but that was really for me a lot of wasted time. By the time I’d drive to the gym I could have completed a hot, sweating, muscle burning workout so I stopped. In the streaming when I go to a routine that I felt was too challenging I’d stop and move to another program that temporarily suited me. Waste of workout time. Why I didn’t again set realistic goals, refused to challenge myself so I felt defeated. I got myself together and I do listen to podcasts and read motivational books only those that are related to me and will assist me in shifting my mindset. As much as I’d like to keep it all positive sometimes especially in the wrong environment we can get just stuck. My mindset help me to shift into setting realistic goal setting as well as evaluating them .

    3. Set realistic weekly goals apply the necessary action or actions and decide on what day you will evaluate the week.

    4. Set monthly goals which means you need to divide them up- these are your weekly goals. I cannot emphasize EVALUATE EVALUATE, then if you do not see the results it’s time to shift. Time for a new play. Shifting your mindset will help with this. Don’t be stubborn if you have determined your actions just aren’t working. A pivot is okay, joining a community for support is good and surround yourself with those that will support you.

    Now it’s time Do You Need A Mindset Shift

    Understanding Pride: A Path to Self-Improvement

    What’s your pride like? Is it one that you will step back because of it and secretly use excuses to evade an environment or person or do you accept it as a learning lesson not to allow it to happen again?

    Our Pride and I say our because I am so including myself in this. Okay restart our pride can push us into growth or slow down or and eliminate growth. Pride is so important we just need to learn when to grow from it or just accept the change we did not see comin. Hold on I know this is so confusing but I also know everyone has experience it some time in their life. It is easy to blame others on the outcome instead of evaluating the situation to determine our role. Pride is that hurt or disappointment (you call it) when we experience of a situation we projected a big, total difference outcome and then we feel wounded. This can happen in the fitness life, personal or professional. What is the most important way to handle it.

    1. Evaluate the situation or circumstances and determine your role
    2. Did you put too little or too much. Two fold here. If you put too little why would you expect a great outcome/result. If you put too much or think you did could you have did a bit more or was it just not the time. Timing whether we like it or not has an affect on some outcomes
    3. What did you learn? The lesson learned will assist in healing in the wounding pride
    4. Remember we grow with wounded pride and we are not alone there are so many others who have also experienced the same wound. Not to say to omit it because if you need professional help PLEASE by all means seek it.
    5. Last don’t retreat to doing nothing or become negative in thought and behavior. You’re not alone and to help you out I am your supporter because I believe for certain you can and will recover because you are GREAT AWESOME okay start the heal and stand proud

    You’re not alone – Understand Pride

    Plan Your Week: Achieve More with a Positive Mindset

    It’s the beginning of the week and how you begin it for a winning week make a HUGE difference in your progress throughout the week. With that said, how are you beginning?

    I know life can sometimes throw us all curve balls so unexpected but it can be so unexpected but are you beginning the week looking for a curve ball or looking for that home run into the weekend?

    Are you beginning your week, your day with resentment of past histories, anger lingering from last week, thoughts of negativity? Okay it is time to release it and destroy these thoughts. I know sometimes it is not easy but find that pleasant moment when you experienced joy, laughter and that feeling you know where you just feel doggone GREAT. Bring it on and in. Then schedule your activities for the week, your work, family time, partner time and most of all your personal time.

    Destroy and release all those back then days of negativity. histories that were not serving you, the negative environment (wave it bye), Yep new road, new achievements and new you.

    While you are getting it all set up, the schedule don’t forget your workouts and a share is for 3 months you can join BODi for 25.00. No that is not 25/ month it is 25.00 for 3 months but hurry it expires soon. http://bodi.pxf.io/Qje2JP

    Back to the calendar, make it happen with a positive mindset.