Tag Archives: #Motivation

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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P90X3 – Day 3

X3 Yoga

This morning was X3 Yoga and oh boy I seriously needed it. My hamstrings were so stiff when I started that I couldn’t even get finger tips to the ground with sun salutation. Happily, by the end I was able to get a good bit of the palm on the ground, still working on full palm.

This one had a few new to me poses and a few that I was only just starting to get with 21DFX Yoga EXTREME so it was good to revisit and build on them. Still need to work on the balance poses, but getting stronger and better with them every day. Crow is definitely my nemesis and something to work on. I can barely lift one foot off the ground before I falter. But I’ve had that issue through any version of Yoga, so I’m working on it and have the goal. 🙂

Overall, I enjoyed this one. As seems to be my M.O. with any new workout, I’m worried I won’t like it or I won’t be able to do most of what is going on. I am surprising myself and seeing that perhaps I really am stronger and more flexible than I thought. And every day I see that I can do more than I thought I could.

I wake up every day happier and more confident since fully embracing my fitness journey. Building strength in body is helping to build it mentally and spiritually and I am slowly finding the ever necessary balance. It is a good feeling!

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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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Catching Up

I’ve been quiet this week, enjoying the Summer break with my kiddos and sleeping in a bit but still getting my workouts in every day. They know when I go down for my workout they are to be in the house and help each other out and to not come down and harass me. 🙂 In other words, not come ask if they can go outside, ask for food they can reach on their own, and not asking for drinks. The water and ice dispensers in the door work perfectly a-ok, they can grab a cup and take care of it. If they aren’t joining me to workout, they play (relatively) nicely with each other or on their own and I knock it out.

I’m feeling a bit more sore this week from the workouts, mostly because I have upped my weights a bit. And I’m pushing harder. I’m testing myself and going for that extra bit. It’s working and paying off, but my body is definitely feeling it afterwards and reminding me that I am doing it. I don’t mind over much, most day. 😀

I should apologize that I’ve not posted this week. I’ve been struggling trying to decide what to share. I didn’t want to continue just sharing my workouts since I’m starting a new round of 21 Day Fix EXTREME. I’ve already shared all of the workouts, how I feel about the, etc. But if I’m not sharing that, I’m at a bit of a loss of what to share.

I have a vague idea for next week. I’ll share my take on the quotes Autumn Calabrese shares before the workout for the day. It’ll be a week of sharing motivation. How the thoughts for the day keep me going. It’s important to find our motivation and use it, keep ourselves going and to dig deeper. Each and every workout, when done right, should challenge you. Should push you. And when it pushes and challenges you need to find that little spark that keeps you going. That moves you to push just that much further. That much harder. I think finding and sharing the motivation will help.

Perhaps after that I’ll start sharing a few recipes that are healthier and oh so very tasty. If you have any requests, anything you want me to write about or share please let me know. I’m willing to take requests and explore other themes.

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Progress versus Perfection

Seeing as it is Motivation Monday, I wanted to change things up to share a blog post posted by Autumn Calabrese, the creator of the exercise program I’m currently doing (21 Day Fix EXTREME) It can be read here: Progress NOT Perfection (which follows up this one: 10 Non-Scale Successes )

I read this article a couple months ago and I absolutely agree with it. It really resonated with me and helped me change the way I viewed my own journey. I know many of us want to lose pounds or see progress, but honestly you have to celebrate EVERY step of the process. You are working to change your lives, not see quick results. The products promising quick results are often neither truly safe nor long term sustainable. Sustainable takes time and work. Celebrate the changes, celebrate the gains/losses you are achieving, but don’t think “I only lost XYZ pounds, I wanted to lose more.” You’re fighting for each change, and are doing great! You can do it!

With that in mind, yesterday was Yoga Fix EXTREME. I didn’t realize just how tight my legs were until I started going through forward fold and sun-salutations. Oh my, my hamstrings were oh so very VERY tight! They loosened up by the end, but still just a wee bit tight. It is a really good yoga routine though. Right up there with the one from the Original 21 Day Fix. I really enjoy them both. 🙂 And am seeing gains in balance, as well as moves, so I know I’m making progress. I love it!

Today was Plyo Fix EXTREME. Yep. Still NOT my favorite routine. Just because of the sheer amount of jumping done. My knees don’t much like it, but I modify and move on. I have found myself able to jump more and more from what I was able to do when I started 3 weeks ago. It’s amazing the progress we can make in just 3 weeks!

And yes, today starts the beginning of Week 3. My 21 days for this Fix EXTREME are almost done. And I’ve made the decision I will be restarting on Monday. And I’ll make sure that I dial in nutrition even more, because I’ve not been perfect this go round. I can do it. I will do it! And I’ll enjoy the process. 🙂

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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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Motivation – Making it Stick

Okay, so you’ve chosen your workout routine, you’ve committed to changing the way you eat and approach fitness. You’ve decided you want to make the change. Now what?

Now comes the easier part. Part of me wants to say it’s really the easy part. Deciding to make the change was the hardest decision. Purchasing the program or finding the program and committing to it a tad easier. Getting up and doing the work, well that’s just following through so should in some ways be a bit easier. Though I can totally see where it is still a challenge, and not truly “easy” until you get set in the routine.

So what do you to to make it stick? You get up every day and use the tips and tricks I’ve discussed this week. You work every morning to change your mind set to a more positive one. Reminding yourself that you can do this and why you are making the change. You fight to change the negative self-talk to a more positive mind set and remove the harsh words and harsh talk. You get up every day and eat healthier, prepping meals and snacks for the day and taking them with you when you know you won’t be home. You eat from the meal plan and menu guide you’ve created and dedicated to help you achieve your goals. And you press play every single day. You get up and get active, doing the workout or going for that walk, dancing to the songs on the radio. Whatever that activity you’ve agreed to commit to.

Will there be bumps in the road? Absolutely. It wouldn’t be life if we weren’t presented with challenges to overcome. But that is what they are. Challenges and tests to make sure you REALLY want this change. I’ve heard it said that anything worth having is worth fighting for. Are YOU worth the fight? Abso-freaking-lutely! You are the perfect you that the Universe created, and you are doing the work to make you the best you that you can be. Yes, there was a lot of “you” in that last sentence. Because in the end, this is YOUR journey. Own your successes. Own your “failures”. Own every single step on this path. Because at the end of the day, the only person you are absolutely, truly, 100% accountable to you YOU!

Yes, you have friends, family and acquaintances supporting you and cheering you along. But in the end, it is YOU that you see in the mirror every morning when you wake and every night before you go to sleep. You are the voice in your head determining just how far you are going to push and just what goals you want to achieve. Myself and all of those others cheering you on are merely the support staff on this journey that is your life.

We care, we support you. But you are the one doing the hard work and making the hard decisions. Do we think you’re worth it? Absolutely. So take our support, our help, and our belief in you and make it work FOR YOU! You can do it. And when it gets hard, ask and we’ll give you that support and that hand up to make your goals a reality. But we can only help and bolster you if you first make those steps to take this journey and truly make it yours.

Are you ready to get up and do it? Are you ready to make YOU a priority? If so, ask me how. I’m here. I’ll listen and work with you to find what works for YOU and support you every step of the way. Why? Because I want you to find your healthy, your fit, but most importantly your HAPPY! You can do it! I believe in you.

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Motivation – Remove “I can’t”

Instead of saying “I can’t do this workout for whatever excuse” say “I currently struggle with this exercise because I’m new to it!” Keeping ourselves motivated is all about the positive self talk, and kicking the negative self talk to the curb. Is it easy? Heck no. Is it worth it? HECK YEA!

It is true that we are our own worst critics, but it also true that a large part of our workouts are mental. Our minds will give up long before our bodies will. The trick is learning to listen to our body and trusting it to take itself to its limits and just beyond safely and turning the chatter off. We can easily talk ourselves out of a workout, trust me. I’ve discussed that already this week. But our bodies crave that activity. The body actually thrives on it. Have you ever noticed how much more you can do, how much easier things come to you, when you get up and are active more often?

When our bodies get used to more activity, the sore at the beginning begins to wear off and we are able to create new limits and new goals. It is important to our health to get up and get active and fuel our bodies. Yes part of that fuel is nutrition, but another big part is our fitness and activity levels. Muscle and strength keep us going where inactivity and atrophy keep us back.

My challenge for you today is to work on that negative self talk. Find an affirmation (either online, in a book or even write one for yourself) that helps to motivate you and keep you going. Find something that encourages you when your mind wants to quit. Then place it somewhere prominent. By your computer, on the fridge, on the bathroom mirror, on the front door. Where ever you will see it often. And use it to keep you going. Use it to help form your goals and stick to them.

Once you have that affirmation, get up and get active. Get up and do something for 30 minutes. Your body, your mind, and your mood will thank you! You’ve got this. And I’m here, cheering you on! Happy Saturday all.

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