Category Archives: Motivation

Finding our inspiration and keeping moving

Back at it…

If life has taught me anything, it is that life gets in the way sometimes. We fall off the bandwagon, we reach goals, hit a plateau and then are unable to keep up for whatever reason. I was doing so well with workouts for a while, a year ago I was “go heavy or go home” every day. Working out daily, drinking my shakes, kicking ass and taking names. Then one thing led to another and another and the Shakes stopped, then the workouts stopped. And I spiraled into a deep pit of despair and depression.

I started working out again with my hubby earlier this year and we were doing well until he had one too many injury and life got him (and then me) down. The depression I’d begun to fight off with my workouts started to spiral again. I spent a large part of the Summer fighting, hating myself and what I was becoming, but not having the energy to change it.

When the kids started back to school last week I changed that. Hubby and I set a firm date and we started working out again. We picked up The Master’s Hammer and Chisel again and I’m bound and determined to finish it this time and not let myself NOT work out. I don’t like who I am when I don’t workout. I am beyond cranky and hate myself. Not just the “I feel like a slob because all of my hard work has disappeared” dislike, but the “chemicals are going completely wonky in my brain and making my head an ugly place to be.”

This week I am fighting through the sore and tender of hard workouts starting to change and shape my body. This morning I woke up and could barely sit to go to the bathroom or lift my shirt over my head, let alone the sports bra that is utterly necessary! But you know what? Despite the sore. Despite the tired. Despite everything else, I knew the workout needed done this morning or it would not be done. I refuse to not do the workouts. I need them.

Not to get fit, not to lose weight. Not to look good in a dress or have a flat stomach. Though I admit those are definitely small perks of my workouts and work to change my eating habits. No. The real reason I need them is because they help me be happier. Because my brain gets chemicals it needs to feel accomplished and be happier. I know I’m doing something for me. I’m taking time for me. I’m working ON and WITH me to make me a better, more complete and happier person. Because for me, when workouts are done, and one well, they are a drug. They are a high that reminds me I am good enough, I am stronger than I thought, and I can kick ass when I put my mind to it.

So yes, I’m back. I don’t know that the posts will be every day or even every week. But I will endeavor to come back and share more, more often, as I go. Thank you for joining me on this journey, even if just from the sidelines following as I do it. Cheering me on or shaking your head in laughter Either way you acknowledge that my journey is mine and give me a bit more energy and support to do what I do for me. No one else, just me.

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Finding your WHY

I want to take a moment to revisit a topic I’ve touched on. Finding our Why. That thing that drives us, our innermost purpose and goals. It is your vision, your passion, and your motivation.

When you first found your coach, you may have sat down and discussed this already. It is that innermost goal, that drive, the push to succeed, and the desire to find the change and the new within that guides you every day. But have you put it into words? Do you have it written down somewhere that you will see it every day and push yourself with those small reminders? WHAT is your WHY? Why are you doing this? Why are you committing to this change? It’s not the dream of a thinner body. It’s not the goal to look good in a bikini. Those are dreams and goals. Your why is what drives you. The passion you find every morning to get up and do what it takes to see yourself healthier, happier, and more positively radiant in everything you do. It will push you forward when you start to doubt and flag in your motivation.

It isn’t a goal that lasts for just these 10 days, or 21, or even 30. It is that driving force deep within that carries it further and makes this a lifestyle change that you sustain, maintain, and achieve. We are here to help you find it, but at the end of the day YOU are the one to find it, write it down, and live it. Because your WHY may be different than mine, or anyone elses. Yes, part of it is eating right and working out every day, but it is why you do it. Even when you don’t feel like it. Because you want to make the change for that one core reason. What is that reason? What is your WHY?

Here are a few questions that might help you find it…

Why do you want to change the way you eat?
Why are you joining this group?
Who are you changing for?
What is the ultimate reason you are doing this?
What can you look to and draw on to motivate you every day?

Remember to break down each answer you get until it won’t go any tighter. You want to lose weight. Why? You want yo look good in an outfit. Why? You want to be healthier. Why? You want more energy to play with your kids. Why? What drives that desire and goal? It’s not just the values that drive you, it’s that tiny seed deep within seeking the light. You keep asking why until you can’t ask why any more. THEN you’ve found your why. Your motivation. Your driving factor!

Don’t look to goals and dreams, ultimately look to what fuels them!

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Thoughtful Tuesday

21 DFX Upper Fix EXTREME Though of the Day – Build a body you’re proud of

When we work out we are often working towards a goal. Losing weight. Gaining muscle or to tone up. Bulking up. Getting stronger. All of that is building the body and lifestyle you want.

Exercise is a large part of “building” that body. You are stretching, strengthening, and even toning those muscles. Sometimes even bulking them up. But you are working on the machine that is your physical temple and body.

Perhaps an even larger part of building that body is the food you eat. No matter how hard you work, you can sabotage yourself in the kitchen each and every day. You have to build the menus to sustain the new, healthier, fit lifestyle you are building.

Clean, healthy and lean eating becomes vital. Cutting out the candy bars, donuts, cookies, cake, fast food, etc. becomes an integral part of finding the body and life you are working towards. You can’t live on that stuff every single day and expect the work you do in the gym, on the track, or on the bike to fix the way you eat.

Fitness and health is about balance. Life is about finding balance. To succeed, to truly succeed, we must find the balance between what we eat, how we work our bodies, what we feed our minds and souls with, and how we relax and rejuvenate ourselves. Find that balance between mind, body, heart and soul and you’ll have built the strongest most balanced and healthiest/happiest whole self you can!

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Motivation Monday / Thought of the Day

21DFX Plyo Fix EXTREME – The thought of the day today is:

“Now’s your chance to change your life!”

Each and every day is a new day, a new opportunity, a new chance to get up and change yourself. A new breath of fresh air on the path you walk and the routines you follow. Stop saying “I’ll start tomorrow.” “I’ll get to it.” Stop putting off what you want and desire. Yesterday is gone and done, you can’t change it. Tomorrow isn’t here yet and is not promised. Today is the only day you know you have. This moment. It is the present. It is your prime opportunity to take the steps, to make the change, to create and shape the life you desire.

Don’t think about an hour from now, a day from now, think of this moment right now. What do you want to do? What can you do right now to make it happen? Get up and do it! Stop putting it off. The old adage “do not put off til tomorrow what you can get done today” is absolutely true and vital.

Especially with your health and fitness. Start now. The sooner you start, the more those benefits will last. The longer they will last. The easier those changes and choices will be. So get up and get it done. Make the commitment to start that workout TODAY. Make the commitment to eat healthier, to get up and move more. Change today, so tomorrow will be easier for you. So you’ll be happier. So you’ll be healthier. So you’ll be stronger.

Just get up and do it!

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Stretching – Yes, you have to!

Yes you really need to warm up before you start your workout and cool down after you are finished. I know, boo hiss boo. You are all fired up and just want to jump into it. But if you don’t warm up your muscles properly, you really can injure yourself. Then all the hard work you’ve been doing will be for naught. You’ll be injured and either have to modify or think “I’ll just wait to workout until I’m healed.” Neither is really a fun prospect.

Warming up helps to increase blood flow to your muscles and makes them more able to support you and stretch as you work. It also helps to serve as a little mental nudge saying “Hey, we’re about to do work. Wake up!” Think of it as that morning cup of coffee that gets you up and moving (if you drink coffee, personally I think the stuff is vile and have never been one to drink it. LOL) It’s just that little extra oomph to help take your workouts up a notch and gets the body ready for what you’re about to do.

Cooling down and stretching after you’ve done your workout is also vital. It helps to slow your heart rate, redistribute the blood flow to where it should be, and helps prevent cramps later on in the day. All that blood that your vigorous exercise has gotten pumping and flooding those muscles needs to go back to the rest of the body, or it pools in your muscles and can cause cramps later. That is why any good workout video has the cooldown period at the end. It’s so you don’t cramp and continue to stretch out those muscles. You’ve worked hard, let the muscles get a gentle release to relax!

You’re working hard. You’re learning what works for you. You’re changing your life style. You’re changing your mind set. It will take time, but you’re getting there! I’m proud of you, and happy for the successes you’re seeing. *high fives* Keep up the great work!

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Keep it fun, and remember to do nothing!

I know that title seems deceptive doesn’t it? I’m telling you to get up and get active, and then I tell you to remember to do nothing??? Am I joking? No, I’m really not. I don’t mean sit on your booty all day long and do nothing. I mean take at least 15-30 minutes to do nothing and de-stress. Just relax. Unplug from the TV, computer and phone. Put them away. Meditate, pray, just breathe. Be mindful of the moment and allow your body to relax and center. Live has to be about balance, and you can’t find that balance if you are constantly on the go. We have to stop and smell the roses so to speak. That’s what I mean by do nothing. If it’s sunny out, grab a good book and just veg outside for a little while. This one actually serves a dual purpose. Not only are you allowing your brain to unwind and settle down, you are also soaking up sun which helps your body to better process and synthesize Vitamin D! Two birds, one stone. Or win-win.

Now, when you do get back to your workout, find ways to keep it fun! Turn on some peppy and energizing music! Wear bright clothes. Have motivational posters and pictures up on your wall. And keep your new, healthier happier self firmly fixed in your mind. Also remember to take short breaks between each individual. No more than 20-30 second breaks, just to allow you to catch your breath. But it also serves to confuse your muscles. Our muscles create memory based on what they’ve done. If we take that 30 second break, when we start back up again the muscles have rested and are ready to do new things and get back to work.

Lifestyle changes are all about finding the balance that works for YOU. Find the ways that make it fun for you. Find what recharges your batteries. And above all else, get out there and live your life! Find your happy. 🙂

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“It doesn’t get easier, you get stronger”

This is a quote I’ve heard often in the last 6 weeks. It seems to be one of Autumn Calabrese’s favorite phrases. At first I thought that was complete hooey. In a way it is, but it isn’t all at the same time. I think more more correct statement would be “It get’s easier BECAUSE you get stronger!”

As we work out, as we eat healthier, as we create those positive life changes they become easier through repetition and through pushing ourselves to do more and do better. So the things we do repetitively get easier because we know how to do them. But to keep them challenging, we increase our intensity, we modify and add to them.

Because honestly, we want to continue to grow and change and see progress. So we don’t stagnate. We find our wall so to speak, and we find ways to scale and push past it. And do you know why? Because the stronger you get, the more you want to do.

Working out and being bit IS your lifestyle. It feeds you energy, it lets you do more of what you enjoy. And you want to keep pushing to do even more. You’ve pushed past that fear, that worry, past what once held you back. And by doing that you keep finding new limits and pushing past them. Because though things are getting easier, you’re also getting stronger.

That new strength feeds you and pushes you. It fuels you. Mind, body AND soul. It helps you to find your balance. And that my dears, is a wonderful thing. Enjoy it. Embrace it. And keep going! You’ve got this!

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