LISA'S BLOG!
2014….
#188-
I LOVE texts like this from a client:
"Yayyyy still lost two pounds and gained muscle by 2.5 percent. ;-) He was impressed! !!!!! He said i took his breath away with that amount of muscle gain. He said keep doing what I'm doing and that subcutaneous fat will be melting away quick! He said that's almost ten lbs. Of muscle! !!! Yayyyyyy excited!"
I love my job!!
#187-
Surround yourself with positive people!
#186-
Best thing so far today: "Absolutely I thought of you first, you are the most positive woman I know to be honest with you. Physically speaking, in the best shape. And knowledge of the sport? Who better to fit the part to help?"
Thank you, these comments mean the world to me!!
#185-
Forward-looking: (adj) planning for or anticipating possible future events, conditions etc.; progressive.
#184-
Life has become a little bit challenging these last few days. I know it's just part of the ebb & flow we all experience and I'm doing my level best to stay positive. The good news is I have an amazing network of support and love! And luckily, I'm still living my dream...
#183-
"I would like to be thought of as an intelligent woman, a courageous woman, a loving woman, a woman who teaches by being."
~Maya Angelou
#182-
Courage: (n) the quality of mind or spirit that enables a person to face difficulty, danger, pain, etc., without fear; bravery.
This word goes out to everyone, the women in particular, struggling with something right now.
I know an inordinate number of ladies who are having a hard time lately. Some of them are having relationship problems, for others it's their job, some are sick or injured & for one or two it seems they are in a constant battle for their lives, just trying to navigate the world they live in.
I wish that none of you were going through what you're going through. I wish life was simple, easy & pain-free for us all.
The truth of the matter is, however, that our hardships and struggles can be used to make us stronger. They can also help us to appreciate the good times even more!!
#181-
"Trust in what you love, continue to do it, and it will take you where you need to go." ~Natalie Goldberg
Doing what I love has been such an amazing ride so far. I’ve met the most incredible people, forged some great friendships, learned so much and, all the while, had an awesome time! I WILL continue to do it for the rest of my life!
#180-
"...And if you do the best you can, the outcome is bound to be all that you hoped for..." Love these sentiments from a good friend!
#179-
The second best words of advice I've ever received: "Don't think, just DO."
#178-
Surrender- (v) to give (oneself) up to some influence, course, emotion etc.
"Now is the time to surrender, do your thing and be still" ~Robin Lynn
#177-
Best advice I've ever gotten: "Just shut the f#$k up and get on stage. Stop the noise is your head, stop the self-talk and do what you gotta do."
Good stuff!
#176-
So, I've lived all of my adult life looking forward. I spent 15 years as a military spouse; always planning the next move, the next house, the next job... In fact, I prided myself on being flexible, adaptable, able to roll with the punches etc.
Now, I'm stationary. Been in one place, at one job, in the same house for over a year. Almost a record for me & I'm enjoying it.
Of course, just because I'm physically & emotionally still doesn't mean I'm no longer future-oriented. Quite the opposite. I'm still planning for, looking forward to and hopeful about my future. I'm just doing it from a different perspective.
All that being said, I never have and never will look back. I don't reflect, long for the past, regret, regress, whatever. I just don't. And you know what? I really don't have the patience for people who do.
The past is the past. Leave it there. Learn from your mistakes and move on. Get on with your life, be here now, take it day by day, set goals, plan for your future... Live!
#175-
"Never go backward. Attempt, and do it, with all your might. Determination is power." ~Charles Simmons
#174-
"Believe and act as if it were impossible to fail."
~Charles F. Kettering
There will be no failing this week...no matter what happens and how it all plays out, I win!!
#173-
"The way to develop self-confidence is to do the thing you fear and get a record of successful experiences behind you." ~William Jennings Bryan
I’m confidence-building with every step I take lately
#172-
"I think it's good to be able to drive yourself." ~Pricilla Woods
Intrinsic motivation is a fire within that drives us
#171-
(Warning: Rant ahead)
Ugh...look: there is no magic pill/food/supplement/exercise/diet/apparatus/program/workout/ or anything else.
It's called "hire a professional, suck it up, work out, eat clean and plan on doing it for the rest of your life!!"
I'm so freaking sick of people looking for an easy way to get fit/get in shape/lose body fat/build muscle/be healthy etc.
You got yourself where you are today! It's up to you to put in the work the get yourself where you want to be!!
Quit complaining/procrastinating/making up excuses/wasting time and whatever else you're doing!
If you don't think you're worth the time/energy/money/effort/sacrifice etc. I sure as hell don't think you are!
(Rant over)
#170-
"I don't believe you have to be better than everybody else. I believe you have to be better than you ever thought you could be." ~Ken Venturi
You truly are your only competition
#169-
Preparation: (n) the action or process of making ready or being made ready for use or consideration.
“Before anything else, preparation is the key to success.”
~Alexander Graham Bell
#168-
"The important things are to train hard and not give up hope." ~Lars Viren
Train hard – check…don’t give up hope - check
#167-
"Never underestimate the power of dreams and the influence of the human spirit. We are all the same in this notion: The potential for greatness lives within each of us." ~Wilma Rudolph
We should all try to live up to our potential!
#166-
"If you aren't going all the way, why go at all?" ~Joe Namath
#165-
Overheard at Burn Fitness Training tonight: "I used to think I wanted to be as big as Jeff. Now I just want to be as big as Lisa."
#164-
It's so much more than a superficial, appearance thing!!
#163-
Exemplary: (adj.) serving as a desirable role model; representing the best of its kind.
This is what I strive to be!
#162-
Progress: (n) a movement toward a goal or to a further or higher stage.
“Progress lies not in enhancing what is, but advancing toward what will be” ~Khalil Gibran
#161-
"Above all train hard, eat light and avoid TV & people with negative attitudes." ~Scott Tinley
True Story!!
#160-
"Once you make the decision that you will not fail, the heart & the body will follow." ~Kara Goucher
#159-
"He who conquers himself is truly strong." ~Laozi
#158-
Strive: (v) to make great efforts to achieve or obtain something; to struggle or fight vigorously.
Strive for progress, not perfection!
#157-
"I'm excited about doing the work, because there's power in the work."
~Kai Greene
#156-
"Take what you love and make it the way you live your life, and that way, you bring love into the world." ~ Bill Murray
I LOVE what I do for a living and it is definitely the way I live my life!
#155-
Goal: (n) the result or achievement toward which effort is directed
"The most important thing about goals is having one." ~ Geoffry F. Abert
#154-
have to say, I've met so many amazing people (women in particular) in the past year. People I now consider friends, I'd even go so far as to say family. People I never would have met had I taken a different path in 2013.
At a point in my life when I could've done anything, gone anywhere, become anyone, I took the biggest chance of all and just stayed put. What a great decision that turned out to be!
Thank you to everyone who has opened up their heart and given me a little piece of themselves. I sincerely hope that I bring something to the table as well!
#153-
Tenacity: (n) the quality of holding fast; persistence
"Let me tell you the secret that has led me to my goal: my strength lies solely in my tenacity." ~ Louis Pasteur
#152-
"I can decide to be successful and, by my decision and my commitment to that decision, I can make it so.” ~ Kai Greene
#151-
A little more detail on what I'm qualified to do now as a DTR (from the AND's website). #5 is obviously the reason I embarked on this endeavor in the first place:
1) Hospitals, HMOs, clinics, nursing homes, retirement centers, hospices, home health-care programs and research facilities helping to treat and prevent disease by conducting screens, gathering data and performing other tasks to assist the registered dietitian in providing medical nutrition therapy as an important part of health-care teams.
2) Schools, day-care centers, correctional facilities, restaurants, health-care facilities, corporations and hospitals, managing employees, purchasing and food preparation and preparing budgets within foodservice operations.
3) Women, infant, children (WIC) programs, public health agencies, Meals on Wheels and community health programs, developing and teaching nutrition classes for the public.
4) Food companies, contract food management companies or food vending and distributing operations developing menus, overseeing foodservice sanitation and food safety and preparing food labeling information and nutrient analysis.
5) Health clubs, weight management clinics and community wellness centers, helping to educate clients about the connection between food, fitness and health."
#150-
Success: (n) the favorable or prosperous termination of attempts or endeavors; the accomplishment of one’s goals
"There are no secrets to success. It is the result of preparation, hard work and learning from failure."
~ Colin Powell
#149-
“Even if you are on the right track, you’ll get run over if you just sit there.”
~Will Rogers
Keep moving people!
#148-
For everyone who's been asking or wondering...
What is a DTR?
*from the AND (Academy of Nutrition and Dietetics website), formerly the ADA (American Dietetics Association)
"Nutrition and Dietetics Technicians, Registered (NDTR) or a Dietetic Technicians, Registered (DTR) are individuals who have:
-completed a minimum of an Associate degree granted by a U.S. regionally accredited college or university, or foreign equivalent;
-completed a minimum of 450 supervised practice hours through a Dietetic Technician Program as accredited by the Accreditation Council for Education in Nutrition and Dietetics (ACEND) of the Academy of Nutrition and Dietetics;
-successfully completed the Registration Examination for Dietetic Technicians; and
-remitted the annual registration maintenance fee; and
-complied with the Professional Development Portfolio (PDP) re-certification"
#147-
Eating fresh vegetables & fruit and all other food as close to it's original form as possible is a good general rule to follow! Stay away from food items that have expiration dates months or years from now!
#146-
"Never confuse motion with action." ~ Abraham Lincoln
Motion: (n) the action or process of moving or of changing place or position
Action: (n) an exertion of power or force
#145-
“An Open Letter to Anyone Who Has Told Women Don’t Get Too Muscular”
www.TonyGentilecore.ccom
"Let me tell you right now, women who strength train know how hard it is to build muscle.
If you tell a woman who strength trains “don’t get too muscular” then congratulations! You have just ousted yourself as a totally ignorant fool who doesn’t even lift."
And:
"Women who strength train are doing it for themselves, not for you. Women who lift weights have already eschewed social norms by touching iron in the first place, and I guarantee they give negative fucks about your opinions on their bodies."
Hmmm, sounds a lot like someone I know...
#144-
“Skinny Biss is Anything But…” www.Huffingtonpost.com
"There is no reason women should strength train differently from men. Man muscles are not alien tissue. Man muscles and woman muscles are the same. They are human muscles. They respond to the same fuel and the same stimulus.
This is why women's workouts bother me.
Women should be shown the same fitness routines as men. We should be exposed to the same messages of eating nutritious food, with lots 'o protein, and enough calories to build our bodies into goddess-like proportions. We should not fear muscle. We should not shy away from the weight room because it is perceived as "odd" and out of place when a woman approaches the squat rack."
#143-
Gotta get this thought out of my mind...PLEASE DON'T BE A SLAVE TO THE NUMBERS!!!
Scale weight, body fat %, body measurements in inches...they're all just numbers! And, when you're tracking numbers they're nothing more than a means to an end.
BEST CASE SCENARIO: you drop the weight, reduce the body fat or lose the inches thereby achieving a goal you've set for yourself.
WORST CASE SCENARIO: you don't do any of those things quickly enough, or drastically enough or easily enough and you get discouraged, wonder why you're working so hard for minimal results or the worst, QUIT!
In either case, then what?
Have you created any lifelong habits? Established any instrinsic motivation, the kind that comes from inside of you, rather than doing it for reasons outside of yourself? Have you noticed that you're sleeping better, feeling better, living better, have more energy, have worked out more because you love it instead of because you HAD to?
I would so much rather my clients (and everyone else out there) see exercise and eating right as a way of life, something they just do on a regular basis rather than as a means to an end.
By all means, set goals for yourself but don't have it be some random number that's in your head that you think will make your life all better.
Because, trust me, if you're only doing it to lose the baby weight or get back into those old jeans, or have a certain waist measurement it isn't going to be enough to keep you going after you've reached (or don't reach) that goal.
Please, please, please...fall in love with it. Exercise, physical activity, healthy eating, the process, the lifestyle of it all, and don't do it just as some temporary fix!!
#142-
I'd like to give thanks today:
1) Thank you to my 45 year old body...thank you for being so strong, healthy and hale. You've been the foundation on top of which everything else in my life has been built and I appreciate you!
2) Thank you to my mind...thank you for being so resilient, balanced and open. You've been the driving force that has helped me to survive the hard times and thrive the rest of the time.
3) Thank you to my spirit...thank you for being so vital, powerful and sensitive. You've been the balance to my body and mind; when things are difficult you're always there reminding how good life truly is!
Thank you to all the pieces that make up me...I look forward to many more years of amazing experiences and adventures!
P.S. Thank you also to Jeff Ward, for coming into my life exactly when I needed you to, accepting me as I am and loving me!
#141-
"Shhhh, you're 45 years old with the body of a thirty year old that most 20-somethings would kill for!"
~ Someone close to me reminding me of the facts by shh-ing the other voices in my head
#140-
Work: (n) exertion or effort directed to produce or accomplish something
"Work begins when the fear of doing nothing at all finally trumps the terror of doing it badly." ~Alain De Botton
#139-
"...if you think yourself weak, weak you will be. If you think yourself strong, strong you will be." ~ Swami Vivekananda
I think myself strong 24hours a day, 7 days a week!!
#138-
You are your only competition!!
#137-
It's all about having a healthy balance in your life...
#136-
This week's mantra:
"The greater the obstacle, the more the glory in overcoming it."
~Moliere
#135-
Today is gonna be a great day!
#134-
The one thing I've ALWAYS been able to count on is the gym.
For the past 28 years it's been there for me.
It's NEVER been fickle, judgmental, confusing, impatient or sent me mixed signals.
I've always gotten out of it exactly what I put into it and it has never disappointed me or let me down.
Through my tumultuous adolescence, 15 years as a military spouse (multiple deployments, 12 different duty stations and more), numerous competition preps, a divorce and now in the happiest time of my life, working out has been a constant.
Thank you gym for always being there for me!
#133-
Be the architect of your life...
#132-
There is so little that we have control over in this world...generally outside forces prevail, laying the path of our lives out for us.
What you CAN control is your perspective, what you do with your body & what you put in it.
So, if you want to feel like you have some power on this crazy ride that is your life: work out, eat clean and maintain a good attitude.
Life might just seem a bit less complicated. ~ Me
#131-
Once you've reached a goal don't think the work stops there...set a new goal for yourself. And, continue to do that for the rest of your life, that way you always have something to work for!!
#130-
Overheard at Burn Fitness Training: "I'm sweating like a hoe in church." I love my clients!
#129-
"Lead me, follow me, or get out of my way."
~General George Patton
#128-
"Just don't give up trying to do what you really want to do.”
~Ella Jane Fitzgerald
#127-
My goal, every day, every week, every month, year after year? To get in the best shape of my life! That's why I keep working out, to be better this time next year!!
#126-
Please fall in love with strength training!
#125-
“The Problem with Lifting Too Little…” acefitness.org
"One universal truth of the human body that helps explain many physical phenomena is that our biology is adaptive. Muscle makes your body more capable, and feeling more capable allows you to do more things in everyday life and in your workouts. Bringing a challenge to your physical self makes your body build itself stronger to meet the demand of whatever the next challenge might be. This adaption eventually delivers a feeling of confident movement that is like no other."
And this is why I do what I do…
#124-
It's all about balance & moderation folks; it's a marathon, not a sprint!
#123-
Skip the diet & just eat healthy!!
#122-
I'm so glad I wear sneakers for a living!
#121-
Let go of all the stuff you can’t control and start using your time to master what you can control
#120-
It's not rocket science folks, it's lifestyle changes & consistency over an extended period of time...
#119-
"Bad habits are like chains that are too light to feel until they are too heavy to carry." ~Warren Buffet
Replace your bad habits with good ones and see how much better you feel
#118-
I don't want to know what you eat so we can judge you, I want to know what you eat in order to help you!
#117-
I am not perfect but, after 45 years, I've come to accept who I am, warts and all. I'm continuing to strive to be my best self all the time...a work in progress.
#116-
Don't let the fear of failure be your limiting factor...
"Failure seldom stops you. What stops you is the fear of failure."
~ Jack Lemmon
#115-
"WEIGHT-LOSS PRODUCTS ARE THE LEADING TYPE OF CONSUMER FRAUD IN THE US" According to UC Berkeley. ‘Nuff said...
#114-
I quit smoking 18 years ago after a pack-a-day habit for over a decade.
#113-
Weak: (adj.) lacking in bodily strength or healthy vigor
Strong: (adj.) having, showing, or able to exert great bodily or muscular power
"Don't think about how weak you are. Think of how strong you're going to be."
~Michelle (Berry) Dougherty
#112-
"Without goals, and plans to reach them, you are like a ship that has set sail with no destination." ~Fitzhugh Dodson
SMART goals: Specific, Measurable, Attainable, Realistic, Timely
#111-
"Inaction breeds doubt and fear. Action breeds confidence and courage. If you want to conquer fear, do not sit home and think about it. Go out and get busy."
~Dale Carnegie
Get up off your butts and get busy people!
#110-
Read this very carefully: most of us have no idea about our hormonal status and how it can impact our health and well-being, especially as we age. A simple blood test will give you an idea of where you stand and where you may need some help. Do yourself a favor, if you're over 40 go get a full blood panel done once a year (not just standard blood lipids etc. but hormones too)!!!
#109-
Best compliment of the week...Jeff & I are out for a dog walk the other day when a group of three kids, 2 girls around 17 or 18 years and a boy of about ten, walks past us going the opposite way. When they get just past us the boy says to the girls: "Wow, she was strong!" Lol!
#108-
ANYTHING is possible once you set your mind to it!!
#107-
"If you want to accomplish anything in life, you can't just sit back and hope it will happen. You've got to make it happen!"
~Chuck Norris
What are you going to accomplish?
#106-
I don't know who to attribute this to but I like it!!
"Our body uses everything we put into it, and what we give it determines how it's used - for good health or for bad."
So, please choose what you put in your body wisely!
#105-
#1 - DEFY CONVENTION...Do the healthy thing, even when it's challenging, inconvenient or considered weird. Take pride in that!
~101 Revolutionary Ways to be Healthy
#104-
Dear Everyone:
"We can do anything we want as long as we stick to it long enough."
~Helen Keller
Love, Lisa
#103-
This is NOT going to be me this week...I am going to train as hard as I can every single day!!
"Some people train knowing they're not working as hard as other people. I can't fathom how they think."
~Alberto Salazar
#102-
Super interesting, new research. I'm curious to see where this research leads long term: "Coffee, both regular and decaf, may reduce your risk of diabetes by as much as 1/3. The Harvard School of Public Health says chemicals found in coffee beans, such as chlorogenic acid, block glucose absorption. One cup reduced risk by 8%."
https://upcoffee.jawbone.com/fact/diabetes
#101-
92. FOLLOW YOUR BLISS...The more positivity and enthusiasm you can build into your life, the healthier, happier and more satisfied you'll be. Happiness breeds healthiness.
~101 Revolutionary Ways to be Healthy
#100-
Text between myself & a client:
Me: Great job yesterday! How you feelin' today?
Him: Feeling really good... You truly inspire me.
How lucky am I that I get to do a job that I love; working with clients that are total rock stars, each in their own way; and I get told I motivate and inspire others on a weekly basis?
#99-
Leading by example so my clients can see it CAN be done...it's really the best I can do!
#98-
FYI - there is no magic bullet, there is no one diet that works for everyone, there are more fads out there than legitimately healthy eating plans. Bottom line: choose a healthy, nutritious diet that you can stick with until the weight comes off and beyond!
#97-
If I wasn't a personal trainer (& co-owner of a personal training studio with my love) for a living, it definitely would be my dream job...I guess that means I'm living the dream!
#96-
#9. SAFEGUARD YOUR JUJU...Don't let yourself get run down, depressed, negative or reactive. That's when immunity drops, inflammation rages and unhealthy tendencies strike.
~101 Revolutionary Ways to be Healthy
#95-
"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will."
~Vince Lombardi
I truly believe if you want something badly enough and work your butt off, you will be successful!
#94-
Tomorrow morning just lay in bed for an extra minute and think a positive thought, go on, try it! Then repeat every morning...
#93-
WARNING: I'm gonna vent right now...
I know I'm the "expert," but please, can someone tell me how the hell is it that my upper body is so freaking lean and my lower body just holds onto fat as long as it can? 5% body fat from my waist up and 14%BF from my waist down...baby got back big-time! Ugh!!
Rant over! As you were...
#92-
"There are only two options regarding commitment: you're either in or you're out. There's no such thing as life in-between."
~ Pat Riley
I’m all in!
#91-
#100-SHOW UP!!! No one is going to do this for you. You can't fake it, and you can't phone it in. Your body is where you're going to spend the rest of your life. So make it a great place to live.
~101 Revolutionary Ways to be Healthy
#90-
I choose to shine…
"Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won't feel insecure around you. We are all meant to shine..."
~Marianne Williamson
#89-
#43-REDEFINE YOUR GOALS...If you've been trying to lose weight and struggling, make it your goal to get superbly healthy and fit instead. And then don't be surprised when the excess weight starts melting off.
~101 Revolutionary Ways to be Healthy
#88-
Even if you only lose a ½ pound a week you’ll still lose 26lbs. by this time next year…just keep going.
#87-
Encourage: (v) to inspire with courage, spirit or confidence.
Encouraging is so much more fun than criticizing!
#86-
Natural ways to fix your knees: Definitely DON”T stop working out. Staying active builds muscles that support the knee joint. Two things to avoid if you have pain: running and doing full leg extensions with a resistance machine.
#85-
#81-INVEST IN YOUR HEALTH: Money spent proactively on your health delivers far better returns than money spent reactively on treating illness and disease. When healthy choices seem "too expensive," consider the long-term costs of health-sapping alternatives.
~101 Revolutionary Ways to be Healthy
#81b-HIRE A TRAINER!!
#84-
#79-REDIRECT YOUR RESOURCES...Take some of the money you're spending on unhealthy distractions, consolations and indulgences and re-route it toward your healthy living priorities instead.
~101 Revolutionary Ways to be Healthy
#83-
Gratitude: (n) the quality or feeling of being grateful or thankful
"Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos to order, confusion to clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend. Gratitude makes sense of our past, brings peace for today, and creates a vision for tomorrow."
~Melody Beatty
#82-
#99- STOP MAKING EXCUSES!! Yes, you're busy. You probably have a lot of priorities competing for your time, energy and resources. But wouldn't all those priorities be better served by a healthier, more dynamic you?
~101 Revolutionary Ways to Be Healthy
#81-
You get lots of chances but only one life!
#80-
Stop waiting for the stuff outside of you to get better, just make yourself better...
#79-
It’s all a matter of your perspective and how you view things: opportunity or obstacle, you choose...
#78-
#85-FIND YOUR TRIBE...Surround yourself with other healthy, positive, active people who share your passions. It's a lot easier to thrive around people who are thriving.
~101 Revolutionary Ways to be Healthy
#85b-You may have heard by now that you can "catch" overweight and obesity from your friends and family, but the flip side to that coin is that good health and fitness are "contagious" too.
#77-
Don't use food as a reward! Eat when you're hungry, eat to refuel after a workout, even a "special occasion" can warrant a special meal. Just don't eat because you feel you "deserve" something.
It's great to reward yourself, but try going to a movie, buying yourself some new workout gear or spending time with friends doing something physically active instead of using food.
#76-
#54-REFRAME EXERCISE as a PRIVILEGE...You don't HAVE to exercise. You GET to exercise. Visit a person whose mobility is severely limited, and you'll appreciate the distinction. Do what you can and count yourself lucky.
~101 Revolutionary Ways to be Healthy
#75-
Stop focusing on the bad stuff!
#74-
"You decide: Spend three hours tonight watching TV, or hit the gym, then come home and prep clean meals for the next 3-4 days."
~Jeff Ward, owner BURN Fitness Training, LLC
#73-
Please do not complain about your weight (or anything else) if you’re not doing anything about it
#72-
Your thoughts are powerful, use them for good!
#71-
"...I wonder how many lives we change without realizing what we do is significant..."
~Jolina Petersheim (in Reader's Digest)
#70-
Refuse to bad-talk your body, nitpick your appearance or kvetch about your weight. Find something to dig/love/ appreciate about yourself — just the way you are.
~101 Revolutionary Ways to be Healthy-#75
#69-
"Strength does not come from physical capacity. It comes from an indomitable will." ~Mohandas Gandhi
You have to want it badly enough to work your butt off for it!
#68-
I am a muscular, strong, healthy, fit woman! Don't be afraid of me, train with me!
#67-
When "I can't" becomes "I'll try" or "I will" nothing is off limits!
#66-
It might seem like it's impossible to stop an unhealthy habit, but the body can adapt to many things, with time.
Try implementing one new, healthy habit on Monday, every other week. It will seem less overwhelming if you simply concentrate on that single day, as opposed to considering it a lifelong change.
#65-
Frustrated? Aggravated? Annoyed?
Blow of some steam with what?
Yep, you got it: exercise!!
#64-
RE: achieving your physical/fitness/health goals…maintenance is nothing compared to the work it takes to get there...
#63-
There is no such thing as "too much" peanut butter!
#62-
I did not know this:
Caffeine keeps us alert by inhibiting adenosine, a neurotransmitter that makes us tired. It also increases dopamine transmission, which boosts mood and may even protect brain cells from degeneration. Few man-made drugs can match those natural powers.
#61-
"You have to set goals that are almost out of reach. If you set a goal that is attainable without much work or thought, you are stuck with something below your true talent and potential."
~ Steve Garvey
Set your sights high!
#60-
Relax, breath, let go...
#59-
"I've realized, it's just a journey. You never get there. You never get it done. It's all about how you're doing it." ~Melissa Etheridge
Knowing where you want to go helps but, no matter what, try to enjoy the journey.
#58-
Stop weighing yourself! Your weight on a scale does not reflect what’s going on inside of your body. It doesn’t account for for weight vs. muscle weight. It doesn’t differentiate between bones, organs, muscle or fat…it’s an arbitrary number that too many of us define ourselves by.
#57-
Honestly, three hours a week is all you need...six if you're highly motivated! Six 30-minute workouts, one 1-hour workout and four 30-minute ones, two one hours and two half hours, however you break it down to fit your schedule doesn’t matter so much as just making sure you get it in!
#56-
Are you getting enough exercise?
The Centers for Disease Control and Prevention (CDC) recommends that adults get at least 2½ hours of moderate-intensity aerobic activity or 1¼ hours of vigorous-intensity aerobic activity, or an equivalent amount of a combination of the two, each week.
The CDC also recommends that adults do strength-training exercises two or more days a week. The exercises should cover all the major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms), and you should do enough repetitions until you absolutely can’t lift the weight one more time or do one more sit-up.
#55-
Believe that you create your own destiny. No one can decide and create your future except you. You are responsible for your own life. There is no end to how much you can accomplish in a lifetime. ~Me
#54-
ACE research finds crunches are still most effective and should be included in a well-rounded, diverse ab program...
#53-
#39-ASK FOR WHAT YOU WANT...Being picky about what you put in your body is nothing to be ashamed of. If you want extra this, none of that, something on the side, X in place of Y, broiled instead of fried, and everything prepared just so - say so. Picky eaters unite!!
~101 Revolutionary Ways to be Healthy
Shout out to all the restaurants I've been to in St. Pete/Treasure Island/Clearwater that have gone above and beyond in this capacity! Just ask for what you want and they will likely accommodate!
#52-
"The remarkable thing is, we have a choice everyday regarding the attitude we will embrace for that day." ~Charles Swindoll
My attitude for tomorrow: no negative thoughts!
#51-
"You gotta find a passion, first of all. And be ready for adversity. You know, turn adversity into a challenge. Don't see problems as problems, see them as a challenge. And, enjoy finding the solution." ~ John Leguizamo
Turn your “problems” into “challenges” and figure out how to overcome them!
#50-
I don’t have the time, I MAKE the time…
"Don't say you don't have enough time. You have exactly the same number of hours per day that were given to Helen Keller, Pasteur, Michelangelo, Mother Theresa, Leonardo DaVinci, Thomas Jefferson and Albert Einstein.
~H. Jackson Brown, Jr.
#49-
We aren't born with discipline or a lack thereof. It is a LEARNED trait.
Discipline is the combined effect of small habits, done consistently over a consistent period of time.
Your discipline or lack thereof tells a story about you, about the kind of habits or consistency you chose to implement in your life.
Choose smartly and choose with a positive powerful goal in mind :)
#48-
“What is the difference between an obstacle and an opportunity? Our attitude toward it. Every opportunity has a difficulty, and every difficulty has an opportunity.” ~J. Sidlow
It's all a matter of perspective...
#47-
#10-SEE THE BIGGER PICTURE...Yes, this is about you but your well-being also affects everyone and everything around you. When you get healthier, everybody benefits.
~101 Revolutionary Ways to be Healthy
#46-
"Education is the antidote to ignorance." ~ Me
If there's something or someone you don't know anything (or very little) about, either educate yourself or mind your business.
Read up on it, Google it or ask someone that does know about it.
Don't be opinionated, judgmental or talk shit about it...it just betrays your ignorance!
#45-
"There is real magic in enthusiasm. It spells the difference between mediocrity & accomplishment." ~Norman Peale
I am enthusiastic about everything I do otherwise it’s not worth doing. You?
#44-
#97-FOCUS ON ACTION, NOT OUTCOMES...Live the life of a healthy person and the results will take care of themselves. Every healthy step is a victory. Every day is an opportunity to feel, live and be better than the day before.
~101 Revolutionary Ways to be Healthy
#43-
If you want something, don't wish for it or wait for it...just go for it! ~Me
#42-
Do you like who you are? Do you like who you're becoming?
#41-
Happiness is something you are...not a destination or endpoint
#40-
"A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort." ~Herm Albright
...I love annoying people with my positivity, hopefully some of it will rub off on you!
#39-
30-APPRAOCH ADA GUIDELINES WITH A HEALTHY DOSE OF DOUBT...The American Dietetic Association is sponsored by processed-food corporations and staffed by former food-company execs. Their pro-processed-food advice is often colored by that, and their calorie-counting obsessions are profoundly counterproductive.
~101 Revolutionary Ways to be Healthy
This one resonates with me because I believe the ADA (now known as the AND = Academy of Nutrition & Dietetics) is a total racket. Joining that organization was an academic requirement of all students in the DTR program program I recently graduated from. I had multiple issues with this and here are two of them: 1) I never like being "required" to do anything, especially when it costs me money that I don't want to spend and 2) I realized immediately upon joining how beholden the ADA/AND is to the food industry and what type of agenda they push.
Now, I approach everything with a skeptical mind. I always prefer to do my own research and come to my own conclusions over just accepting something at face value because someone says or writes it. So, please do the same with this post (as with all my posts).
Always educate yourself however you see fit and form your own opinions...
#38-
This week’s mantra: "Love the crap outta everything..." I love it!
#37-
"It's not what we do once in a while that shapes our lives but what we do consistently." ~Tony Robbins
I always tell my clients, it’s consistency over an extended period of time…slow and steady wins the race!
#36-
#61-STUDY YOUR SYSTEMS....Learn how your body works, and respects its genius. The unfortunate fact that most of us aren't formally educated in how to properly care for our bodies doesn't mean we can't learn.
~101 Revolutionary Ways to be Healthy
#35-
What I see when I look in the mirror: I see strength, beauty, endurance, balance and flexibility...what do you see when you look in the mirror?
#34-
"Our attitudes control our lives. Attitudes are a secret power working 24-hours a day, for good or for bad. It is of paramount importance that we know how to harness and control this great force." ~Irving Berlin
Having a positive attitude about stuff is 50% of the battle.
#33-
#5-REPOSSESS YOUR HEALTH... reclaim responsibility for your well-being; own your daily choices; minimize your reliance on the broken sick-care system!
~101 Revolutionary Ways to be Healthy
#32-
When someone asks me what they should eat the first words out of my mouth are usually: "Eat foods that are as close to their natural form as possible." Get it?
#31-
“Take action. An inch of motivation will bring you closer to your goals than a mile of intention.” ~Steve Maraboli
Don’t just sit there, do something!
#30-
Making lifelong lifestyle changes take time. Seriously...there are no shortcuts!!
#29-
"All growth depends upon activity. There is no development physically or intellectually without effort, and effort means work." ~ Calvin Coolidge
Set some goals and then do the work!!
#28-
It's NOT rocket science folks:
#47-MAKE BEING HEALTHY EASIER...Self-restraint is a limited resource. Do everything in your power to make healthy choices automatic choices and to keep unhealthy temptations out of range!
~101 Revolutionary Ways to be Healthy
#27-
Wellness (n): the quality or state of being in good health especially as an actively sought goal.
#26-
Fact: Weight loss products are the No. 1 type of consumer fraud in the U.S. About 5 million Americans fall for these scams each year.
Don't believe the hype. There is no magic pill or potion.
Exercise, clean eating, getting enough sleep and consistency over an extended period of time will produce results.
#25-
#18-FOCUS ON THE FUNDAMENTALS...Drink water, eat good food, move, rest, relax, connect. Don't sweat the more complex stuff until you've got a grip on the basics.
~101 Revolutionary Ways to be Healthy
#24-
Re: grocery shopping… make a list, have a plan, shop the perimeter...
Re: cooking… plan, prepare and store food enough for a few days so there’s always something healthy available to eat
#23-
"All that we are is the result of what we have thought. Our thoughts are powerful, so choose great ones."
~Budha
I find that positive thoughts are always the best ones to have!
#22-
You have an opportunity to create a new story for yourself every minute...start writing!
#21-
#2-BUCK TRENDS...Just because it's popular doesn't mean it's smart or good for you. Enlist fellow trend-buckers and create a trend of your own.
~101 Revolutionary Ways to be Healthy
#20-
“How you make people feel about themselves, says a lot about you”
~Dr. Farrah Gray
I think how we treat others says MORE about us than just about anything.
#19-
"Being powerful is like being a lady: if you have to tell people you are, you aren't."
~ Margaret Thatcher
Let your strengths speak for themselves
#18-
"You never achieve success unless you like what you are doing."
~ Dale Carnegie
I must be really successful because I LOVE what I do...
#17-
#51...FACE THE FACTS! Your body is a mirror: It reflects your choices, your priorities, your habits, your attitudes and your quality of life. If you don't like your body, be willing to change the way you are living.
~101 Revolutionary Ways to be Healthy
#16-
There's no time like the present! What are you waiting for?
#15-
"You're going to fall down; but the world doesn't care how many times you fall down, as long as it's one fewer than the number of times you get back up."
~ Andrew Sorkin
Missed a few workouts? No biggie, just get back on track, TODAY!!
#14-
#66 - BREATHE DEEP...In for four, out for five. Oxygen's good; breathing keeps you alive.
~101 Revolutionary Ways to be Healthy
#13-
Exercise to feel like a million bucks...exercise releases smile-inducing endorphins, sharpens memory and decreases stress. Do it outdoors to double the pleasure. NIH research shows outdoor exercise boosts mood and self-esteem.
#12-
Take some personal responsibility! Empower yourself!
#11-
#49-LOOK BEYOND UNREALISTIC ROLE MODELS...Find your inspiration in people whose lives and goals have some relevance to your own. Also remember that most of the pictures you see of celebrities and fitness models have been extensively retouched.
~101 Revolutionary Ways to be Healthy
#10-
Positive thinking evokes more energy, more initiative and more happiness...
...'nuff said
#9-
Change (transitive verb): to become different; to make (someone or something) different; to become something else.
...the definition of my life for the past 365 days...
Evolve (transitive verb): to change or develop slowly often into a better, more complex, or more advanced state : to develop by a process of evolution.
I am not who I was a year ago, but have evolved into somebody new and different, someone that I'm going to like very much when all my work is done!
#8-
It's not the load that breaks you down, it's the way you carry it.
~ Lou Holtz
Figure out how to best carry your load!
#7-
#53-MOVE YOUR BODY...everyday, every which-way you can, in as many ways as you enjoy. Pursue active passions. Movement nourishes your body, clears toxins and reduces the inflammation that breeds illness and irritation.
~101 Revolutionary Ways to be Healthy
#6-
Working out releases endorphins. Endorphins make us happy.
When we are happy we are less likely to punch annoying people in the face.
Working out is not only good for your health, but others also!!
#5-
Think about the path of inner happiness. Happiness research has found that happiness comes from within to 90% and only 10% by external things (partner, money, career). Organize your life wisely, be centered in the inner happiness and health. Find the exercises that make you happy and healthy.
#4-
Without sacrifice there is no change,,,how much do you want to change?
#3-
I am going to be: stronger, fitter, leaner, better, through hard work, commitment, discipline, sacrifice and sweat...who's with me?
#2-
#43-REDEFINE YOUR GOALS...If you've been trying to lose weight and struggling, make it your goal to get superbly healthy and fit instead. And then don't be surprised when the excess weight starts melting off.
~101 Revolutionary Ways to be Healthy
#1-
Realize that "I Can't" usually means "I won't!" ~Tae Yun Kim
Just believe in yourself and start saying: “I will.”
#188-
I LOVE texts like this from a client:
"Yayyyy still lost two pounds and gained muscle by 2.5 percent. ;-) He was impressed! !!!!! He said i took his breath away with that amount of muscle gain. He said keep doing what I'm doing and that subcutaneous fat will be melting away quick! He said that's almost ten lbs. Of muscle! !!! Yayyyyyy excited!"
I love my job!!
#187-
Surround yourself with positive people!
#186-
Best thing so far today: "Absolutely I thought of you first, you are the most positive woman I know to be honest with you. Physically speaking, in the best shape. And knowledge of the sport? Who better to fit the part to help?"
Thank you, these comments mean the world to me!!
#185-
Forward-looking: (adj) planning for or anticipating possible future events, conditions etc.; progressive.
#184-
Life has become a little bit challenging these last few days. I know it's just part of the ebb & flow we all experience and I'm doing my level best to stay positive. The good news is I have an amazing network of support and love! And luckily, I'm still living my dream...
#183-
"I would like to be thought of as an intelligent woman, a courageous woman, a loving woman, a woman who teaches by being."
~Maya Angelou
#182-
Courage: (n) the quality of mind or spirit that enables a person to face difficulty, danger, pain, etc., without fear; bravery.
This word goes out to everyone, the women in particular, struggling with something right now.
I know an inordinate number of ladies who are having a hard time lately. Some of them are having relationship problems, for others it's their job, some are sick or injured & for one or two it seems they are in a constant battle for their lives, just trying to navigate the world they live in.
I wish that none of you were going through what you're going through. I wish life was simple, easy & pain-free for us all.
The truth of the matter is, however, that our hardships and struggles can be used to make us stronger. They can also help us to appreciate the good times even more!!
#181-
"Trust in what you love, continue to do it, and it will take you where you need to go." ~Natalie Goldberg
Doing what I love has been such an amazing ride so far. I’ve met the most incredible people, forged some great friendships, learned so much and, all the while, had an awesome time! I WILL continue to do it for the rest of my life!
#180-
"...And if you do the best you can, the outcome is bound to be all that you hoped for..." Love these sentiments from a good friend!
#179-
The second best words of advice I've ever received: "Don't think, just DO."
#178-
Surrender- (v) to give (oneself) up to some influence, course, emotion etc.
"Now is the time to surrender, do your thing and be still" ~Robin Lynn
#177-
Best advice I've ever gotten: "Just shut the f#$k up and get on stage. Stop the noise is your head, stop the self-talk and do what you gotta do."
Good stuff!
#176-
So, I've lived all of my adult life looking forward. I spent 15 years as a military spouse; always planning the next move, the next house, the next job... In fact, I prided myself on being flexible, adaptable, able to roll with the punches etc.
Now, I'm stationary. Been in one place, at one job, in the same house for over a year. Almost a record for me & I'm enjoying it.
Of course, just because I'm physically & emotionally still doesn't mean I'm no longer future-oriented. Quite the opposite. I'm still planning for, looking forward to and hopeful about my future. I'm just doing it from a different perspective.
All that being said, I never have and never will look back. I don't reflect, long for the past, regret, regress, whatever. I just don't. And you know what? I really don't have the patience for people who do.
The past is the past. Leave it there. Learn from your mistakes and move on. Get on with your life, be here now, take it day by day, set goals, plan for your future... Live!
#175-
"Never go backward. Attempt, and do it, with all your might. Determination is power." ~Charles Simmons
#174-
"Believe and act as if it were impossible to fail."
~Charles F. Kettering
There will be no failing this week...no matter what happens and how it all plays out, I win!!
#173-
"The way to develop self-confidence is to do the thing you fear and get a record of successful experiences behind you." ~William Jennings Bryan
I’m confidence-building with every step I take lately
#172-
"I think it's good to be able to drive yourself." ~Pricilla Woods
Intrinsic motivation is a fire within that drives us
#171-
(Warning: Rant ahead)
Ugh...look: there is no magic pill/food/supplement/exercise/diet/apparatus/program/workout/ or anything else.
It's called "hire a professional, suck it up, work out, eat clean and plan on doing it for the rest of your life!!"
I'm so freaking sick of people looking for an easy way to get fit/get in shape/lose body fat/build muscle/be healthy etc.
You got yourself where you are today! It's up to you to put in the work the get yourself where you want to be!!
Quit complaining/procrastinating/making up excuses/wasting time and whatever else you're doing!
If you don't think you're worth the time/energy/money/effort/sacrifice etc. I sure as hell don't think you are!
(Rant over)
#170-
"I don't believe you have to be better than everybody else. I believe you have to be better than you ever thought you could be." ~Ken Venturi
You truly are your only competition
#169-
Preparation: (n) the action or process of making ready or being made ready for use or consideration.
“Before anything else, preparation is the key to success.”
~Alexander Graham Bell
#168-
"The important things are to train hard and not give up hope." ~Lars Viren
Train hard – check…don’t give up hope - check
#167-
"Never underestimate the power of dreams and the influence of the human spirit. We are all the same in this notion: The potential for greatness lives within each of us." ~Wilma Rudolph
We should all try to live up to our potential!
#166-
"If you aren't going all the way, why go at all?" ~Joe Namath
#165-
Overheard at Burn Fitness Training tonight: "I used to think I wanted to be as big as Jeff. Now I just want to be as big as Lisa."
#164-
It's so much more than a superficial, appearance thing!!
#163-
Exemplary: (adj.) serving as a desirable role model; representing the best of its kind.
This is what I strive to be!
#162-
Progress: (n) a movement toward a goal or to a further or higher stage.
“Progress lies not in enhancing what is, but advancing toward what will be” ~Khalil Gibran
#161-
"Above all train hard, eat light and avoid TV & people with negative attitudes." ~Scott Tinley
True Story!!
#160-
"Once you make the decision that you will not fail, the heart & the body will follow." ~Kara Goucher
#159-
"He who conquers himself is truly strong." ~Laozi
#158-
Strive: (v) to make great efforts to achieve or obtain something; to struggle or fight vigorously.
Strive for progress, not perfection!
#157-
"I'm excited about doing the work, because there's power in the work."
~Kai Greene
#156-
"Take what you love and make it the way you live your life, and that way, you bring love into the world." ~ Bill Murray
I LOVE what I do for a living and it is definitely the way I live my life!
#155-
Goal: (n) the result or achievement toward which effort is directed
"The most important thing about goals is having one." ~ Geoffry F. Abert
#154-
have to say, I've met so many amazing people (women in particular) in the past year. People I now consider friends, I'd even go so far as to say family. People I never would have met had I taken a different path in 2013.
At a point in my life when I could've done anything, gone anywhere, become anyone, I took the biggest chance of all and just stayed put. What a great decision that turned out to be!
Thank you to everyone who has opened up their heart and given me a little piece of themselves. I sincerely hope that I bring something to the table as well!
#153-
Tenacity: (n) the quality of holding fast; persistence
"Let me tell you the secret that has led me to my goal: my strength lies solely in my tenacity." ~ Louis Pasteur
#152-
"I can decide to be successful and, by my decision and my commitment to that decision, I can make it so.” ~ Kai Greene
#151-
A little more detail on what I'm qualified to do now as a DTR (from the AND's website). #5 is obviously the reason I embarked on this endeavor in the first place:
1) Hospitals, HMOs, clinics, nursing homes, retirement centers, hospices, home health-care programs and research facilities helping to treat and prevent disease by conducting screens, gathering data and performing other tasks to assist the registered dietitian in providing medical nutrition therapy as an important part of health-care teams.
2) Schools, day-care centers, correctional facilities, restaurants, health-care facilities, corporations and hospitals, managing employees, purchasing and food preparation and preparing budgets within foodservice operations.
3) Women, infant, children (WIC) programs, public health agencies, Meals on Wheels and community health programs, developing and teaching nutrition classes for the public.
4) Food companies, contract food management companies or food vending and distributing operations developing menus, overseeing foodservice sanitation and food safety and preparing food labeling information and nutrient analysis.
5) Health clubs, weight management clinics and community wellness centers, helping to educate clients about the connection between food, fitness and health."
#150-
Success: (n) the favorable or prosperous termination of attempts or endeavors; the accomplishment of one’s goals
"There are no secrets to success. It is the result of preparation, hard work and learning from failure."
~ Colin Powell
#149-
“Even if you are on the right track, you’ll get run over if you just sit there.”
~Will Rogers
Keep moving people!
#148-
For everyone who's been asking or wondering...
What is a DTR?
*from the AND (Academy of Nutrition and Dietetics website), formerly the ADA (American Dietetics Association)
"Nutrition and Dietetics Technicians, Registered (NDTR) or a Dietetic Technicians, Registered (DTR) are individuals who have:
-completed a minimum of an Associate degree granted by a U.S. regionally accredited college or university, or foreign equivalent;
-completed a minimum of 450 supervised practice hours through a Dietetic Technician Program as accredited by the Accreditation Council for Education in Nutrition and Dietetics (ACEND) of the Academy of Nutrition and Dietetics;
-successfully completed the Registration Examination for Dietetic Technicians; and
-remitted the annual registration maintenance fee; and
-complied with the Professional Development Portfolio (PDP) re-certification"
#147-
Eating fresh vegetables & fruit and all other food as close to it's original form as possible is a good general rule to follow! Stay away from food items that have expiration dates months or years from now!
#146-
"Never confuse motion with action." ~ Abraham Lincoln
Motion: (n) the action or process of moving or of changing place or position
Action: (n) an exertion of power or force
#145-
“An Open Letter to Anyone Who Has Told Women Don’t Get Too Muscular”
www.TonyGentilecore.ccom
"Let me tell you right now, women who strength train know how hard it is to build muscle.
If you tell a woman who strength trains “don’t get too muscular” then congratulations! You have just ousted yourself as a totally ignorant fool who doesn’t even lift."
And:
"Women who strength train are doing it for themselves, not for you. Women who lift weights have already eschewed social norms by touching iron in the first place, and I guarantee they give negative fucks about your opinions on their bodies."
Hmmm, sounds a lot like someone I know...
#144-
“Skinny Biss is Anything But…” www.Huffingtonpost.com
"There is no reason women should strength train differently from men. Man muscles are not alien tissue. Man muscles and woman muscles are the same. They are human muscles. They respond to the same fuel and the same stimulus.
This is why women's workouts bother me.
Women should be shown the same fitness routines as men. We should be exposed to the same messages of eating nutritious food, with lots 'o protein, and enough calories to build our bodies into goddess-like proportions. We should not fear muscle. We should not shy away from the weight room because it is perceived as "odd" and out of place when a woman approaches the squat rack."
#143-
Gotta get this thought out of my mind...PLEASE DON'T BE A SLAVE TO THE NUMBERS!!!
Scale weight, body fat %, body measurements in inches...they're all just numbers! And, when you're tracking numbers they're nothing more than a means to an end.
BEST CASE SCENARIO: you drop the weight, reduce the body fat or lose the inches thereby achieving a goal you've set for yourself.
WORST CASE SCENARIO: you don't do any of those things quickly enough, or drastically enough or easily enough and you get discouraged, wonder why you're working so hard for minimal results or the worst, QUIT!
In either case, then what?
Have you created any lifelong habits? Established any instrinsic motivation, the kind that comes from inside of you, rather than doing it for reasons outside of yourself? Have you noticed that you're sleeping better, feeling better, living better, have more energy, have worked out more because you love it instead of because you HAD to?
I would so much rather my clients (and everyone else out there) see exercise and eating right as a way of life, something they just do on a regular basis rather than as a means to an end.
By all means, set goals for yourself but don't have it be some random number that's in your head that you think will make your life all better.
Because, trust me, if you're only doing it to lose the baby weight or get back into those old jeans, or have a certain waist measurement it isn't going to be enough to keep you going after you've reached (or don't reach) that goal.
Please, please, please...fall in love with it. Exercise, physical activity, healthy eating, the process, the lifestyle of it all, and don't do it just as some temporary fix!!
#142-
I'd like to give thanks today:
1) Thank you to my 45 year old body...thank you for being so strong, healthy and hale. You've been the foundation on top of which everything else in my life has been built and I appreciate you!
2) Thank you to my mind...thank you for being so resilient, balanced and open. You've been the driving force that has helped me to survive the hard times and thrive the rest of the time.
3) Thank you to my spirit...thank you for being so vital, powerful and sensitive. You've been the balance to my body and mind; when things are difficult you're always there reminding how good life truly is!
Thank you to all the pieces that make up me...I look forward to many more years of amazing experiences and adventures!
P.S. Thank you also to Jeff Ward, for coming into my life exactly when I needed you to, accepting me as I am and loving me!
#141-
"Shhhh, you're 45 years old with the body of a thirty year old that most 20-somethings would kill for!"
~ Someone close to me reminding me of the facts by shh-ing the other voices in my head
#140-
Work: (n) exertion or effort directed to produce or accomplish something
"Work begins when the fear of doing nothing at all finally trumps the terror of doing it badly." ~Alain De Botton
#139-
"...if you think yourself weak, weak you will be. If you think yourself strong, strong you will be." ~ Swami Vivekananda
I think myself strong 24hours a day, 7 days a week!!
#138-
You are your only competition!!
#137-
It's all about having a healthy balance in your life...
#136-
This week's mantra:
"The greater the obstacle, the more the glory in overcoming it."
~Moliere
#135-
Today is gonna be a great day!
#134-
The one thing I've ALWAYS been able to count on is the gym.
For the past 28 years it's been there for me.
It's NEVER been fickle, judgmental, confusing, impatient or sent me mixed signals.
I've always gotten out of it exactly what I put into it and it has never disappointed me or let me down.
Through my tumultuous adolescence, 15 years as a military spouse (multiple deployments, 12 different duty stations and more), numerous competition preps, a divorce and now in the happiest time of my life, working out has been a constant.
Thank you gym for always being there for me!
#133-
Be the architect of your life...
#132-
There is so little that we have control over in this world...generally outside forces prevail, laying the path of our lives out for us.
What you CAN control is your perspective, what you do with your body & what you put in it.
So, if you want to feel like you have some power on this crazy ride that is your life: work out, eat clean and maintain a good attitude.
Life might just seem a bit less complicated. ~ Me
#131-
Once you've reached a goal don't think the work stops there...set a new goal for yourself. And, continue to do that for the rest of your life, that way you always have something to work for!!
#130-
Overheard at Burn Fitness Training: "I'm sweating like a hoe in church." I love my clients!
#129-
"Lead me, follow me, or get out of my way."
~General George Patton
#128-
"Just don't give up trying to do what you really want to do.”
~Ella Jane Fitzgerald
#127-
My goal, every day, every week, every month, year after year? To get in the best shape of my life! That's why I keep working out, to be better this time next year!!
#126-
Please fall in love with strength training!
#125-
“The Problem with Lifting Too Little…” acefitness.org
"One universal truth of the human body that helps explain many physical phenomena is that our biology is adaptive. Muscle makes your body more capable, and feeling more capable allows you to do more things in everyday life and in your workouts. Bringing a challenge to your physical self makes your body build itself stronger to meet the demand of whatever the next challenge might be. This adaption eventually delivers a feeling of confident movement that is like no other."
And this is why I do what I do…
#124-
It's all about balance & moderation folks; it's a marathon, not a sprint!
#123-
Skip the diet & just eat healthy!!
#122-
I'm so glad I wear sneakers for a living!
#121-
Let go of all the stuff you can’t control and start using your time to master what you can control
#120-
It's not rocket science folks, it's lifestyle changes & consistency over an extended period of time...
#119-
"Bad habits are like chains that are too light to feel until they are too heavy to carry." ~Warren Buffet
Replace your bad habits with good ones and see how much better you feel
#118-
I don't want to know what you eat so we can judge you, I want to know what you eat in order to help you!
#117-
I am not perfect but, after 45 years, I've come to accept who I am, warts and all. I'm continuing to strive to be my best self all the time...a work in progress.
#116-
Don't let the fear of failure be your limiting factor...
"Failure seldom stops you. What stops you is the fear of failure."
~ Jack Lemmon
#115-
"WEIGHT-LOSS PRODUCTS ARE THE LEADING TYPE OF CONSUMER FRAUD IN THE US" According to UC Berkeley. ‘Nuff said...
#114-
I quit smoking 18 years ago after a pack-a-day habit for over a decade.
#113-
Weak: (adj.) lacking in bodily strength or healthy vigor
Strong: (adj.) having, showing, or able to exert great bodily or muscular power
"Don't think about how weak you are. Think of how strong you're going to be."
~Michelle (Berry) Dougherty
#112-
"Without goals, and plans to reach them, you are like a ship that has set sail with no destination." ~Fitzhugh Dodson
SMART goals: Specific, Measurable, Attainable, Realistic, Timely
#111-
"Inaction breeds doubt and fear. Action breeds confidence and courage. If you want to conquer fear, do not sit home and think about it. Go out and get busy."
~Dale Carnegie
Get up off your butts and get busy people!
#110-
Read this very carefully: most of us have no idea about our hormonal status and how it can impact our health and well-being, especially as we age. A simple blood test will give you an idea of where you stand and where you may need some help. Do yourself a favor, if you're over 40 go get a full blood panel done once a year (not just standard blood lipids etc. but hormones too)!!!
#109-
Best compliment of the week...Jeff & I are out for a dog walk the other day when a group of three kids, 2 girls around 17 or 18 years and a boy of about ten, walks past us going the opposite way. When they get just past us the boy says to the girls: "Wow, she was strong!" Lol!
#108-
ANYTHING is possible once you set your mind to it!!
#107-
"If you want to accomplish anything in life, you can't just sit back and hope it will happen. You've got to make it happen!"
~Chuck Norris
What are you going to accomplish?
#106-
I don't know who to attribute this to but I like it!!
"Our body uses everything we put into it, and what we give it determines how it's used - for good health or for bad."
So, please choose what you put in your body wisely!
#105-
#1 - DEFY CONVENTION...Do the healthy thing, even when it's challenging, inconvenient or considered weird. Take pride in that!
~101 Revolutionary Ways to be Healthy
#104-
Dear Everyone:
"We can do anything we want as long as we stick to it long enough."
~Helen Keller
Love, Lisa
#103-
This is NOT going to be me this week...I am going to train as hard as I can every single day!!
"Some people train knowing they're not working as hard as other people. I can't fathom how they think."
~Alberto Salazar
#102-
Super interesting, new research. I'm curious to see where this research leads long term: "Coffee, both regular and decaf, may reduce your risk of diabetes by as much as 1/3. The Harvard School of Public Health says chemicals found in coffee beans, such as chlorogenic acid, block glucose absorption. One cup reduced risk by 8%."
https://upcoffee.jawbone.com/fact/diabetes
#101-
92. FOLLOW YOUR BLISS...The more positivity and enthusiasm you can build into your life, the healthier, happier and more satisfied you'll be. Happiness breeds healthiness.
~101 Revolutionary Ways to be Healthy
#100-
Text between myself & a client:
Me: Great job yesterday! How you feelin' today?
Him: Feeling really good... You truly inspire me.
How lucky am I that I get to do a job that I love; working with clients that are total rock stars, each in their own way; and I get told I motivate and inspire others on a weekly basis?
#99-
Leading by example so my clients can see it CAN be done...it's really the best I can do!
#98-
FYI - there is no magic bullet, there is no one diet that works for everyone, there are more fads out there than legitimately healthy eating plans. Bottom line: choose a healthy, nutritious diet that you can stick with until the weight comes off and beyond!
#97-
If I wasn't a personal trainer (& co-owner of a personal training studio with my love) for a living, it definitely would be my dream job...I guess that means I'm living the dream!
#96-
#9. SAFEGUARD YOUR JUJU...Don't let yourself get run down, depressed, negative or reactive. That's when immunity drops, inflammation rages and unhealthy tendencies strike.
~101 Revolutionary Ways to be Healthy
#95-
"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will."
~Vince Lombardi
I truly believe if you want something badly enough and work your butt off, you will be successful!
#94-
Tomorrow morning just lay in bed for an extra minute and think a positive thought, go on, try it! Then repeat every morning...
#93-
WARNING: I'm gonna vent right now...
I know I'm the "expert," but please, can someone tell me how the hell is it that my upper body is so freaking lean and my lower body just holds onto fat as long as it can? 5% body fat from my waist up and 14%BF from my waist down...baby got back big-time! Ugh!!
Rant over! As you were...
#92-
"There are only two options regarding commitment: you're either in or you're out. There's no such thing as life in-between."
~ Pat Riley
I’m all in!
#91-
#100-SHOW UP!!! No one is going to do this for you. You can't fake it, and you can't phone it in. Your body is where you're going to spend the rest of your life. So make it a great place to live.
~101 Revolutionary Ways to be Healthy
#90-
I choose to shine…
"Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won't feel insecure around you. We are all meant to shine..."
~Marianne Williamson
#89-
#43-REDEFINE YOUR GOALS...If you've been trying to lose weight and struggling, make it your goal to get superbly healthy and fit instead. And then don't be surprised when the excess weight starts melting off.
~101 Revolutionary Ways to be Healthy
#88-
Even if you only lose a ½ pound a week you’ll still lose 26lbs. by this time next year…just keep going.
#87-
Encourage: (v) to inspire with courage, spirit or confidence.
Encouraging is so much more fun than criticizing!
#86-
Natural ways to fix your knees: Definitely DON”T stop working out. Staying active builds muscles that support the knee joint. Two things to avoid if you have pain: running and doing full leg extensions with a resistance machine.
#85-
#81-INVEST IN YOUR HEALTH: Money spent proactively on your health delivers far better returns than money spent reactively on treating illness and disease. When healthy choices seem "too expensive," consider the long-term costs of health-sapping alternatives.
~101 Revolutionary Ways to be Healthy
#81b-HIRE A TRAINER!!
#84-
#79-REDIRECT YOUR RESOURCES...Take some of the money you're spending on unhealthy distractions, consolations and indulgences and re-route it toward your healthy living priorities instead.
~101 Revolutionary Ways to be Healthy
#83-
Gratitude: (n) the quality or feeling of being grateful or thankful
"Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos to order, confusion to clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend. Gratitude makes sense of our past, brings peace for today, and creates a vision for tomorrow."
~Melody Beatty
#82-
#99- STOP MAKING EXCUSES!! Yes, you're busy. You probably have a lot of priorities competing for your time, energy and resources. But wouldn't all those priorities be better served by a healthier, more dynamic you?
~101 Revolutionary Ways to Be Healthy
#81-
You get lots of chances but only one life!
#80-
Stop waiting for the stuff outside of you to get better, just make yourself better...
#79-
It’s all a matter of your perspective and how you view things: opportunity or obstacle, you choose...
#78-
#85-FIND YOUR TRIBE...Surround yourself with other healthy, positive, active people who share your passions. It's a lot easier to thrive around people who are thriving.
~101 Revolutionary Ways to be Healthy
#85b-You may have heard by now that you can "catch" overweight and obesity from your friends and family, but the flip side to that coin is that good health and fitness are "contagious" too.
#77-
Don't use food as a reward! Eat when you're hungry, eat to refuel after a workout, even a "special occasion" can warrant a special meal. Just don't eat because you feel you "deserve" something.
It's great to reward yourself, but try going to a movie, buying yourself some new workout gear or spending time with friends doing something physically active instead of using food.
#76-
#54-REFRAME EXERCISE as a PRIVILEGE...You don't HAVE to exercise. You GET to exercise. Visit a person whose mobility is severely limited, and you'll appreciate the distinction. Do what you can and count yourself lucky.
~101 Revolutionary Ways to be Healthy
#75-
Stop focusing on the bad stuff!
#74-
"You decide: Spend three hours tonight watching TV, or hit the gym, then come home and prep clean meals for the next 3-4 days."
~Jeff Ward, owner BURN Fitness Training, LLC
#73-
Please do not complain about your weight (or anything else) if you’re not doing anything about it
#72-
Your thoughts are powerful, use them for good!
#71-
"...I wonder how many lives we change without realizing what we do is significant..."
~Jolina Petersheim (in Reader's Digest)
#70-
Refuse to bad-talk your body, nitpick your appearance or kvetch about your weight. Find something to dig/love/ appreciate about yourself — just the way you are.
~101 Revolutionary Ways to be Healthy-#75
#69-
"Strength does not come from physical capacity. It comes from an indomitable will." ~Mohandas Gandhi
You have to want it badly enough to work your butt off for it!
#68-
I am a muscular, strong, healthy, fit woman! Don't be afraid of me, train with me!
#67-
When "I can't" becomes "I'll try" or "I will" nothing is off limits!
#66-
It might seem like it's impossible to stop an unhealthy habit, but the body can adapt to many things, with time.
Try implementing one new, healthy habit on Monday, every other week. It will seem less overwhelming if you simply concentrate on that single day, as opposed to considering it a lifelong change.
#65-
Frustrated? Aggravated? Annoyed?
Blow of some steam with what?
Yep, you got it: exercise!!
#64-
RE: achieving your physical/fitness/health goals…maintenance is nothing compared to the work it takes to get there...
#63-
There is no such thing as "too much" peanut butter!
#62-
I did not know this:
Caffeine keeps us alert by inhibiting adenosine, a neurotransmitter that makes us tired. It also increases dopamine transmission, which boosts mood and may even protect brain cells from degeneration. Few man-made drugs can match those natural powers.
#61-
"You have to set goals that are almost out of reach. If you set a goal that is attainable without much work or thought, you are stuck with something below your true talent and potential."
~ Steve Garvey
Set your sights high!
#60-
Relax, breath, let go...
#59-
"I've realized, it's just a journey. You never get there. You never get it done. It's all about how you're doing it." ~Melissa Etheridge
Knowing where you want to go helps but, no matter what, try to enjoy the journey.
#58-
Stop weighing yourself! Your weight on a scale does not reflect what’s going on inside of your body. It doesn’t account for for weight vs. muscle weight. It doesn’t differentiate between bones, organs, muscle or fat…it’s an arbitrary number that too many of us define ourselves by.
#57-
Honestly, three hours a week is all you need...six if you're highly motivated! Six 30-minute workouts, one 1-hour workout and four 30-minute ones, two one hours and two half hours, however you break it down to fit your schedule doesn’t matter so much as just making sure you get it in!
#56-
Are you getting enough exercise?
The Centers for Disease Control and Prevention (CDC) recommends that adults get at least 2½ hours of moderate-intensity aerobic activity or 1¼ hours of vigorous-intensity aerobic activity, or an equivalent amount of a combination of the two, each week.
The CDC also recommends that adults do strength-training exercises two or more days a week. The exercises should cover all the major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms), and you should do enough repetitions until you absolutely can’t lift the weight one more time or do one more sit-up.
#55-
Believe that you create your own destiny. No one can decide and create your future except you. You are responsible for your own life. There is no end to how much you can accomplish in a lifetime. ~Me
#54-
ACE research finds crunches are still most effective and should be included in a well-rounded, diverse ab program...
#53-
#39-ASK FOR WHAT YOU WANT...Being picky about what you put in your body is nothing to be ashamed of. If you want extra this, none of that, something on the side, X in place of Y, broiled instead of fried, and everything prepared just so - say so. Picky eaters unite!!
~101 Revolutionary Ways to be Healthy
Shout out to all the restaurants I've been to in St. Pete/Treasure Island/Clearwater that have gone above and beyond in this capacity! Just ask for what you want and they will likely accommodate!
#52-
"The remarkable thing is, we have a choice everyday regarding the attitude we will embrace for that day." ~Charles Swindoll
My attitude for tomorrow: no negative thoughts!
#51-
"You gotta find a passion, first of all. And be ready for adversity. You know, turn adversity into a challenge. Don't see problems as problems, see them as a challenge. And, enjoy finding the solution." ~ John Leguizamo
Turn your “problems” into “challenges” and figure out how to overcome them!
#50-
I don’t have the time, I MAKE the time…
"Don't say you don't have enough time. You have exactly the same number of hours per day that were given to Helen Keller, Pasteur, Michelangelo, Mother Theresa, Leonardo DaVinci, Thomas Jefferson and Albert Einstein.
~H. Jackson Brown, Jr.
#49-
We aren't born with discipline or a lack thereof. It is a LEARNED trait.
Discipline is the combined effect of small habits, done consistently over a consistent period of time.
Your discipline or lack thereof tells a story about you, about the kind of habits or consistency you chose to implement in your life.
Choose smartly and choose with a positive powerful goal in mind :)
#48-
“What is the difference between an obstacle and an opportunity? Our attitude toward it. Every opportunity has a difficulty, and every difficulty has an opportunity.” ~J. Sidlow
It's all a matter of perspective...
#47-
#10-SEE THE BIGGER PICTURE...Yes, this is about you but your well-being also affects everyone and everything around you. When you get healthier, everybody benefits.
~101 Revolutionary Ways to be Healthy
#46-
"Education is the antidote to ignorance." ~ Me
If there's something or someone you don't know anything (or very little) about, either educate yourself or mind your business.
Read up on it, Google it or ask someone that does know about it.
Don't be opinionated, judgmental or talk shit about it...it just betrays your ignorance!
#45-
"There is real magic in enthusiasm. It spells the difference between mediocrity & accomplishment." ~Norman Peale
I am enthusiastic about everything I do otherwise it’s not worth doing. You?
#44-
#97-FOCUS ON ACTION, NOT OUTCOMES...Live the life of a healthy person and the results will take care of themselves. Every healthy step is a victory. Every day is an opportunity to feel, live and be better than the day before.
~101 Revolutionary Ways to be Healthy
#43-
If you want something, don't wish for it or wait for it...just go for it! ~Me
#42-
Do you like who you are? Do you like who you're becoming?
#41-
Happiness is something you are...not a destination or endpoint
#40-
"A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort." ~Herm Albright
...I love annoying people with my positivity, hopefully some of it will rub off on you!
#39-
30-APPRAOCH ADA GUIDELINES WITH A HEALTHY DOSE OF DOUBT...The American Dietetic Association is sponsored by processed-food corporations and staffed by former food-company execs. Their pro-processed-food advice is often colored by that, and their calorie-counting obsessions are profoundly counterproductive.
~101 Revolutionary Ways to be Healthy
This one resonates with me because I believe the ADA (now known as the AND = Academy of Nutrition & Dietetics) is a total racket. Joining that organization was an academic requirement of all students in the DTR program program I recently graduated from. I had multiple issues with this and here are two of them: 1) I never like being "required" to do anything, especially when it costs me money that I don't want to spend and 2) I realized immediately upon joining how beholden the ADA/AND is to the food industry and what type of agenda they push.
Now, I approach everything with a skeptical mind. I always prefer to do my own research and come to my own conclusions over just accepting something at face value because someone says or writes it. So, please do the same with this post (as with all my posts).
Always educate yourself however you see fit and form your own opinions...
#38-
This week’s mantra: "Love the crap outta everything..." I love it!
#37-
"It's not what we do once in a while that shapes our lives but what we do consistently." ~Tony Robbins
I always tell my clients, it’s consistency over an extended period of time…slow and steady wins the race!
#36-
#61-STUDY YOUR SYSTEMS....Learn how your body works, and respects its genius. The unfortunate fact that most of us aren't formally educated in how to properly care for our bodies doesn't mean we can't learn.
~101 Revolutionary Ways to be Healthy
#35-
What I see when I look in the mirror: I see strength, beauty, endurance, balance and flexibility...what do you see when you look in the mirror?
#34-
"Our attitudes control our lives. Attitudes are a secret power working 24-hours a day, for good or for bad. It is of paramount importance that we know how to harness and control this great force." ~Irving Berlin
Having a positive attitude about stuff is 50% of the battle.
#33-
#5-REPOSSESS YOUR HEALTH... reclaim responsibility for your well-being; own your daily choices; minimize your reliance on the broken sick-care system!
~101 Revolutionary Ways to be Healthy
#32-
When someone asks me what they should eat the first words out of my mouth are usually: "Eat foods that are as close to their natural form as possible." Get it?
#31-
“Take action. An inch of motivation will bring you closer to your goals than a mile of intention.” ~Steve Maraboli
Don’t just sit there, do something!
#30-
Making lifelong lifestyle changes take time. Seriously...there are no shortcuts!!
#29-
"All growth depends upon activity. There is no development physically or intellectually without effort, and effort means work." ~ Calvin Coolidge
Set some goals and then do the work!!
#28-
It's NOT rocket science folks:
#47-MAKE BEING HEALTHY EASIER...Self-restraint is a limited resource. Do everything in your power to make healthy choices automatic choices and to keep unhealthy temptations out of range!
~101 Revolutionary Ways to be Healthy
#27-
Wellness (n): the quality or state of being in good health especially as an actively sought goal.
#26-
Fact: Weight loss products are the No. 1 type of consumer fraud in the U.S. About 5 million Americans fall for these scams each year.
Don't believe the hype. There is no magic pill or potion.
Exercise, clean eating, getting enough sleep and consistency over an extended period of time will produce results.
#25-
#18-FOCUS ON THE FUNDAMENTALS...Drink water, eat good food, move, rest, relax, connect. Don't sweat the more complex stuff until you've got a grip on the basics.
~101 Revolutionary Ways to be Healthy
#24-
Re: grocery shopping… make a list, have a plan, shop the perimeter...
Re: cooking… plan, prepare and store food enough for a few days so there’s always something healthy available to eat
#23-
"All that we are is the result of what we have thought. Our thoughts are powerful, so choose great ones."
~Budha
I find that positive thoughts are always the best ones to have!
#22-
You have an opportunity to create a new story for yourself every minute...start writing!
#21-
#2-BUCK TRENDS...Just because it's popular doesn't mean it's smart or good for you. Enlist fellow trend-buckers and create a trend of your own.
~101 Revolutionary Ways to be Healthy
#20-
“How you make people feel about themselves, says a lot about you”
~Dr. Farrah Gray
I think how we treat others says MORE about us than just about anything.
#19-
"Being powerful is like being a lady: if you have to tell people you are, you aren't."
~ Margaret Thatcher
Let your strengths speak for themselves
#18-
"You never achieve success unless you like what you are doing."
~ Dale Carnegie
I must be really successful because I LOVE what I do...
#17-
#51...FACE THE FACTS! Your body is a mirror: It reflects your choices, your priorities, your habits, your attitudes and your quality of life. If you don't like your body, be willing to change the way you are living.
~101 Revolutionary Ways to be Healthy
#16-
There's no time like the present! What are you waiting for?
#15-
"You're going to fall down; but the world doesn't care how many times you fall down, as long as it's one fewer than the number of times you get back up."
~ Andrew Sorkin
Missed a few workouts? No biggie, just get back on track, TODAY!!
#14-
#66 - BREATHE DEEP...In for four, out for five. Oxygen's good; breathing keeps you alive.
~101 Revolutionary Ways to be Healthy
#13-
Exercise to feel like a million bucks...exercise releases smile-inducing endorphins, sharpens memory and decreases stress. Do it outdoors to double the pleasure. NIH research shows outdoor exercise boosts mood and self-esteem.
#12-
Take some personal responsibility! Empower yourself!
#11-
#49-LOOK BEYOND UNREALISTIC ROLE MODELS...Find your inspiration in people whose lives and goals have some relevance to your own. Also remember that most of the pictures you see of celebrities and fitness models have been extensively retouched.
~101 Revolutionary Ways to be Healthy
#10-
Positive thinking evokes more energy, more initiative and more happiness...
...'nuff said
#9-
Change (transitive verb): to become different; to make (someone or something) different; to become something else.
...the definition of my life for the past 365 days...
Evolve (transitive verb): to change or develop slowly often into a better, more complex, or more advanced state : to develop by a process of evolution.
I am not who I was a year ago, but have evolved into somebody new and different, someone that I'm going to like very much when all my work is done!
#8-
It's not the load that breaks you down, it's the way you carry it.
~ Lou Holtz
Figure out how to best carry your load!
#7-
#53-MOVE YOUR BODY...everyday, every which-way you can, in as many ways as you enjoy. Pursue active passions. Movement nourishes your body, clears toxins and reduces the inflammation that breeds illness and irritation.
~101 Revolutionary Ways to be Healthy
#6-
Working out releases endorphins. Endorphins make us happy.
When we are happy we are less likely to punch annoying people in the face.
Working out is not only good for your health, but others also!!
#5-
Think about the path of inner happiness. Happiness research has found that happiness comes from within to 90% and only 10% by external things (partner, money, career). Organize your life wisely, be centered in the inner happiness and health. Find the exercises that make you happy and healthy.
#4-
Without sacrifice there is no change,,,how much do you want to change?
#3-
I am going to be: stronger, fitter, leaner, better, through hard work, commitment, discipline, sacrifice and sweat...who's with me?
#2-
#43-REDEFINE YOUR GOALS...If you've been trying to lose weight and struggling, make it your goal to get superbly healthy and fit instead. And then don't be surprised when the excess weight starts melting off.
~101 Revolutionary Ways to be Healthy
#1-
Realize that "I Can't" usually means "I won't!" ~Tae Yun Kim
Just believe in yourself and start saying: “I will.”
2013…
#75
Exercise is a GIFT to your body, your well-being, and your health!
For too many, exercise is viewed as PUNISHMENT!
Change your perspective... Change your life!
Stop punishing yourself for the sins of your past. Start rewarding and nurturing yourself with improvements on your future!
#74
"Be curious, not judgmental"
Walt Whitman
Be open minded, you never know...
#73
Affirm the positive, visualize the positive and expect the positive, and your life will change accordingly.
#72
“Never look back unless you are planning to go that way.”
― Henry David Thoreau
Forward march...
#71
Dear self:
Please cut me some slack for not being in competition shape all year round!
Thank you,
Me
#70
Own your perspective people, it's the only thing you can control!
#69
"Each new day greets us with no rules except for the rules we place on it. Greet this new day with open arms and endless possibility."
~Steve Maraboli
Happy New Week!
#68
Morning thought:
"I know what I have to do, and I'm going to do whatever it takes. If I do it, I'll come out a winner, and it doesn't matter what anyone else does." - Florence Griffith Joyner
Who's with me?!
#67
Overheard at Burn Fitness Training today:
"Uh-uh, no holding on...just try ten steps without holding on, you can do it"
"Bite me!"
#66
It was not an isolated incident, this or something like it happens to me on a fairly regular basis. It never ceases to amaze me because at 45 years old I've been fit, strong, healthy, and varying degrees of conditioned for my entire adult life.
I know about sacrifice, I live it every day. I know about NOT doing things or eating things or going places because it's how I've decided to live my entire life. I know about clean eating day in and day out, working out when I don't feel like it, saying no to events and special occasions, buckling down when required and backing off when I need a break. I am disciplined, motivated, committed and focused. I think it speaks volumes about me and who I am that I've never been overweight or out of shape!!
It is my singular goal in life to motivate, inspire and help as many people as I can. First and foremost by living the life I profess that everyone should live. I never ask of anyone anything that I haven't done or don't currently do myself.
I don't care if people judge me...just don't let it cloud your vision as to how much I can help you...it will be your loss, I promise you that.
#65
...she stepped back, looked me up and down, wrinkled her nose and said disparagingly: "I bet you've never been overweight or out of shape in your life." "Um, no I haven't," I replied. "Then you couldn't possibly understand what it's like," she said.
And with that she had judged me based solely on how I looked and I was forever more going to judge her because of her reaction to me.
#64
"Look for the good in every situation. There is always something good, or at least something useful to learn, even in difficult or unpleasant situations."
Yes, I too need to be reminded of this stuff once in a while!
#63
I hate "small talk!" While I'm perfectly capable talking to anyone about anything, I do not have the patience for meaningless banter beyond a minute or two.
Give me an in-depth, meaningful conversation with a friend (or a client or stranger, I don't care) any day of the week!
#62
"The chief beauty about time is that you cannot waste it in advance. The next year, the next day, the next hour are lying ready for you, as perfect, as unspoiled, as if you had never wasted or misapplied a single moment in all your life. You can turn over a new leaf every hour if you choose."
~Arnold Bennett
I just love the idea of having endless opportunities every day to start fresh, do better, improve upon, repair, even undo... What an uplifting way to live!
Have a positive day everyone!
#61
"Isn't it nice to think that tomorrow is a new day with no mistakes in it yet?"
~L.M. Montgomery
...and isn't it wonderful that we all have so many tomorrows in our future?!
Happy New Week everybody!
#60
Limbo: an intermediate, transitional, or midway state or place
Peace: a state of tranquility or serenity
Two seemingly contradictory conditions yet both describe perfectly how I've felt for almost a year now. Sometimes more at peace, sometimes more in limbo and somehow I've figured out how to live with both...interesting.
#59
Overheard just now in the bedroom:
Me: "I need some boots to wear too."
J: "You're going to have problems finding boots that fit over your calves."
Me: "What's wrong with my calves?"
J: "There's nothing wrong with your calves, they're just enormous relative to your small feet. Fit girl problems my love, you've got fit girl problems."
#58
"Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time." - Thomas A. Edison.
Never give up…
#57
After a week of dealing with physical issues and ailments that I literally had little to no control, over today's mantra is: "My attitude in life is positive and no matter what happens I'll be positive."
"CUCO”...Chin Up, Chest Out!!!
#56
"Things turn out best for the people who make the best of the way things turn out."
~ John Wooden
Try to find something positive in EVERY situation...it'll make the good stuff better and the bad stuff easier to deal with...
#55
"Sustaining an alert state in which self-awareness becomes possible gives us a chance to discover the origins of negativity. In doing so, we also have an opportunity to arrive at a state of positiveness, so that our words and deeds are also positive, making others feel comfortable, cheerful, and inspired.” H.E. Davey
Doing my level best to spread positivity & cheer and inspiring others today...happy Tuesday everybody!
#55
Good morning everybody & Happy New Week... Did you accomplish everything you wanted to last week? Did you get all your workouts in, eat the way you wanted to, get enough sleep, relax, laugh and enjoy your life? What's your plan for the upcoming week? What food will you be cooking & prepping in advance? What workouts will you be doing? When will you set aside some time to just chill out and appreciate things?
Spend an hour today planning & preparing to make the next seven days better than the last seven, be proactive, you're in control!
Have a great day!
#53
"When you arise in the morning, think of what a precious privilege it is to be alive—to breathe, to think, to enjoy, to love - then make that day count!"
~Steve Maraboli
Good morning everyone, happy Friday! Make today count!
#52
I’m laying in bed and..."I think, what has this day brought me, and what have I given it?" ~Henry Moore
#51
“A positive attitude may not solve all our problems but that is the only option we have if we want to get out of problems." ~ Subodh Gupta
Chin up, chest out people!!
#50
"She's still young." She's got a great career." She's skinny." She's beautiful just the way she is." "She doesn't need to exercise."
These are some comments made by a group of women I was with the other night about the youngest of the bunch. My internal reaction: "Really? She's young, successful, skinny and beautiful so she doesn't need to workout? WTF?!!"
Three days later I'm still disturbed by the whole conversation!
If people continue to think of exercise, fitness, health and wellness as something only certain people need to do than we are going to continue to be a nation of people who are 60% overweight and obese (and growing), all wondering how the hell we got where we are and reminiscing about the good old days when we were young, successful, skinny and beautiful…
#49
If you want to make changes, stop thinking about where you are and start thinking about where you want to be…
#48
If you can’t motivate yourself, then hire a trainer and let them do the motivating!
#47
Have a sense of humor. Laugh out loud whenever possible. Smiling brings light and beauty to your face. It displays an openness and approachability that will disarm some while others will rejoice in it. ~Me
#46
I love Sundays...they're like New Years Eve to me every week.
I review and reflect back on the previous week: what kind if week was it? Did I accomplish everything I set out to? Did I do anything that I wish I hadn't or didn't do something that I wish I had... Then I plan for the upcoming week: what will I do differently? I set some goals that I want to achieve over the next seven days. I plan my workouts & meals. I look at my client schedule to see when I'll be working...
It's something I've done for years. It's a habit that prevents me from ever resting on my laurels or becoming complacent and has helped me to grow personally & professionally week after week.
Have a great Sunday everybody!
#45
"Keep your belief in yourself and walk into your new journey. You will find it magnificent, spectacular and beyond your wildest imaginings."
Life is full of surprises. Just enjoy the ride, it's worth it.
#44
Be confident. Be yourself. Laugh out loud, like you mean it, from your gut. Dance without inhibitions. Don't hold back...life is too short to worry about what other people think!
~ Me
#43
"There comes a time in your life when you realize that if you stand still, you will remain at this point forever. You realize that if you fall and stay down, life will pass you by."
Get up and do stuff, don't let your life pass you by!
Happy Friday everyone!
#42
Overheard at Burn Fitness Training today: "What I'm lacking in energy I'm going to make up for with disciplined persistence." If that isn't motivating, I don't know what is...
#41
Just in case I haven't made myself clear...
“You have the choice of deliberately directing your thinking, or allowing other forces to dictate your desires and attitudes.”
~ Grant Von Harrison
I choose to deliberately direct my thinking...do you?
#40
Focus on how far you've come, not how far you still have to go!
#39
"To think negatively is like taking a weakening drug."
Don't know, or care, who said this...it's just one more way of saying "the only thing you can control is your perspective" which is what I say! Make it a positive one and you'll be strong!
#38
Accept change. This will prevent you from slipping into negative thoughts telling you that life is out to get you, when it isn't. Embrace the concept that change is a part of life, and positivity will embrace you.
Have a great day!
#37
Positive and negative are directions. Which direction do you choose?
#36
Setting and doing your best to achieve goals, will allow your dreams to come true. Set them reasonably. Set a lot of small goals for steps along the way to achieve big goals. Having at least one small achievement a day does wonders for having a good attitude in life and something to look forward to. Don't put a hard deadline on the big goals, life happens and sometimes they get put off or come into reach sooner. Success in the little day-goals will get you going in the right direction.
#35
Overheard at Burn Fitness Training after a kick-ass
plyometric leg workout...
"Who says you need to use weights? Body weight s--t works just fine thank you very much!"
#34
Oh hell yeah...
"You're not going to make me have a bad day. If there's oxygen on earth and I'm breathing, it's going to be a good day."
~ Cotton Fitzsimmo
#33
To be successful, you must decide exactly what you want to accomplish, then resolve to pay the price to get it.
Have a great Sunday everyone!
#32
People only do their best at things they truly enjoy. - Jack Nicklaus
...find more things to enjoy in your life!!
#31
This actually happened to me today at the check out line in a store I go to fairly regularly (so the cashiers know me)...
Cashier: is this for you? (As she rings up my eyelash curler)
Me: ...yes...why?
Her: I just didn't think you we're a girlie girl like that.
Me: Really?
Her: Well, you have all those muscles & you look so tough...I bet nobody messes with you!
Dude on line behind me chimes in: Are you a UFC fighter?
Me: No, I'm a pro bodybuilder.
Dude: Damn girl, I sure wouldn't mess with you...
I've come to terms with the fact that I'm pretty much a zoo exhibit...gotten used to people staring at me, making a variety of comments, asking questions. But it still tickles me when the banter is so very entertaining!
#30
Have I mentioned that the one thing you have the most control over is your perspective? Shit happens, people grow & change and life has a funny way of sneaking up on you...it's the way you look at and deal with all that stuff that matters the most!
#29
Overheard at Burn Fitness Training today:
P: "You make me want to say the F-word"
J: "If your set doesn't end in an involuntary expletive, you probably didn't work hard enough!"
Oh the things I overhear while just sitting behind the front desk at this place...I love it!
#28
Happiness – the quality or state of being happy; good fortune; pleasure; contentment; joy.
Woke up with these feelings this morning...yippee! Have a great Thursday everyone!
#27
Potential: 1) capable of being or becoming; 2) a latent excellence or ability that may or may not be developed; 3) someone or something that is considered a worthwhile possibility.
I love this word, it signifies so much...hope, possibility, the future.
We all have it in some form or fashion. It's what allows us to set goals and is constantly evolving as we go through life.
It can be something inherent that we are born with or something that we grow into over time.
We can spend our lives either not living up to it, achieving it or somewhere in between.
Think about your personal potential & all the potential that your life holds and rejoice at the possibilities!
Have a great day!
#26
We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. - Carlos Castaneda
I work at being happy every day, life's just too damn short to spend even a single second of it unhappy!
#25
Finish each day & be done with it. You have done what you could. Learn from it. Tomorrow is a new day. - Ralph Waldo Emerson
I love the idea of getting to start over, or at the very least try again, with each new day! Happy Monday everybody!
#24
"Worthless people live only to eat & drink; people of worth eat & drink only to live." -Socrates
"Let food be thy medicine & medicine be thy food." -Hippocrates
“Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.” – Plato
These three dudes had it right...over 2000 years ago no less...
#23
It is not fair to ask of others what you are not willing to do yourself. -Eleanor Roosevelt
Sums up exactly how I feel about everything in my life... From why I workout so hard to why I live my life the way I do... I try to lead by example.
#22
Women who strive to be equal to men lack ambition. -Anonymous
Be better ladies...
#21
Face your deficiencies and acknowledge them. But do not let them master you. -Hellen Keller
Rise above your deficiencies and be excellent this coming week! Every day is a new beginning...
#20
I've always believed that if you put in the work, the results will come. -Michael Jordan
I could apply this anything in my life but I'm going to use it as my workout-mantra next week!
#19
Excelling at something is just a matter of habit...the more you do something or act a certain way the better you become at it! - Me
#18
I don't know if you'll achieve your goals or if all your dreams will come true but I can promise you this: nothing will happen if you don't at least try!
#17
"People too weak to follow their own dreams will always find a way to discourage yours."
Surround yourself with positive, like-minded people; it makes achieving your goals and being your personal best so much easier!
#16
Consistency over an extended period of gets results, whether you're consistently living well, eating healthy & being productive or not is up to you...
#15
How wonderful is it that nobody need wait a single moment before starting to improve the world -Anne Frank
Replace "the world" with "themselves," and apply to yourself immediately...go!!
#14
"I've got a theory that if you give 100% all of the time, somehow things will work out in the end." -Larry Bird
I like this quote because it's easy to apply it to any situation.
#13
Good news people: in spite of everything, no matter life throws at you, it has this incredible way of going on...what a relief!
#12
Worry: to torment oneself with or suffer from disturbing thoughts; fret.
"Worry is a down payment on a problem you may never have."
"As a rule, men worry more about what they can't see than about what they can."
-Julius Caesar
Let go of the things you have no control over, just focus on what you can control...your perspective! -Me
#11
"You'll be surprised to know how far you can go from the point where you thought it was the end..."
...this applies to something as small as doing one more rep of an exercise as well as to something as big as a recovering from life changing incident...
How does it apply to your life today?
#10
No regrets...ever!! Try living that way for a day or two! It feels good!
#9
There are 168 hours in a week, can't you spare 7 of them to get your workouts in?
#8
All the "cardio" you do before the sun comes up, the weight training sessions when you're too tired to move, the mental strength it takes to do the workout no matter what else is going on in your life...
It's not only about the physique you're creating, but also about the person you're becoming...
You win!!
#7
There is no bigger waste of time than being sad when you could be happy...today I choose to be happy, join me! -Me
#6
You just gotta get through some hard stuff to get to the good stuff. The past will be where it belongs, then it's nothing but you and your future. - Me
#5
Tuesday morning wisdom:
"A person can succeed at almost anything for which they have unlimited enthusiasm." - Charles M. Schwab
I LOVE my job, that's why I'm successful at it. I LOVE weight training that's why I'm muscular. I LOVE eating clean that's why I'm lean. Etc...
What are you passionate about?
#4
One door closes and another one opens... One chapter ends and a new one begins... I am sad but know happiness is near... I mourn today but look forward to tomorrow... My future awaits me, I just have to get there... I'm on my way!
#3
Good Monday morning people! Try this one on for size this week:
"Remember, happiness doesn't depend upon who you are or what you have; it depends solely on what you think." -Dale Carnegie
The only thing we can truly control is our perspective, and I intend to own mine today & every day!
#2
There two ways to look at a momentous occasion...as the end of something or as the beginning of something. It's your perspective that makes the difference. –Me
#1
There are times when you have to make a choice that will change the course of your life. You won't know if you made the right decision for some time but you have to just trust yourself & take a chance on the unknown. - Me
#75
Exercise is a GIFT to your body, your well-being, and your health!
For too many, exercise is viewed as PUNISHMENT!
Change your perspective... Change your life!
Stop punishing yourself for the sins of your past. Start rewarding and nurturing yourself with improvements on your future!
#74
"Be curious, not judgmental"
Walt Whitman
Be open minded, you never know...
#73
Affirm the positive, visualize the positive and expect the positive, and your life will change accordingly.
#72
“Never look back unless you are planning to go that way.”
― Henry David Thoreau
Forward march...
#71
Dear self:
Please cut me some slack for not being in competition shape all year round!
Thank you,
Me
#70
Own your perspective people, it's the only thing you can control!
#69
"Each new day greets us with no rules except for the rules we place on it. Greet this new day with open arms and endless possibility."
~Steve Maraboli
Happy New Week!
#68
Morning thought:
"I know what I have to do, and I'm going to do whatever it takes. If I do it, I'll come out a winner, and it doesn't matter what anyone else does." - Florence Griffith Joyner
Who's with me?!
#67
Overheard at Burn Fitness Training today:
"Uh-uh, no holding on...just try ten steps without holding on, you can do it"
"Bite me!"
#66
It was not an isolated incident, this or something like it happens to me on a fairly regular basis. It never ceases to amaze me because at 45 years old I've been fit, strong, healthy, and varying degrees of conditioned for my entire adult life.
I know about sacrifice, I live it every day. I know about NOT doing things or eating things or going places because it's how I've decided to live my entire life. I know about clean eating day in and day out, working out when I don't feel like it, saying no to events and special occasions, buckling down when required and backing off when I need a break. I am disciplined, motivated, committed and focused. I think it speaks volumes about me and who I am that I've never been overweight or out of shape!!
It is my singular goal in life to motivate, inspire and help as many people as I can. First and foremost by living the life I profess that everyone should live. I never ask of anyone anything that I haven't done or don't currently do myself.
I don't care if people judge me...just don't let it cloud your vision as to how much I can help you...it will be your loss, I promise you that.
#65
...she stepped back, looked me up and down, wrinkled her nose and said disparagingly: "I bet you've never been overweight or out of shape in your life." "Um, no I haven't," I replied. "Then you couldn't possibly understand what it's like," she said.
And with that she had judged me based solely on how I looked and I was forever more going to judge her because of her reaction to me.
#64
"Look for the good in every situation. There is always something good, or at least something useful to learn, even in difficult or unpleasant situations."
Yes, I too need to be reminded of this stuff once in a while!
#63
I hate "small talk!" While I'm perfectly capable talking to anyone about anything, I do not have the patience for meaningless banter beyond a minute or two.
Give me an in-depth, meaningful conversation with a friend (or a client or stranger, I don't care) any day of the week!
#62
"The chief beauty about time is that you cannot waste it in advance. The next year, the next day, the next hour are lying ready for you, as perfect, as unspoiled, as if you had never wasted or misapplied a single moment in all your life. You can turn over a new leaf every hour if you choose."
~Arnold Bennett
I just love the idea of having endless opportunities every day to start fresh, do better, improve upon, repair, even undo... What an uplifting way to live!
Have a positive day everyone!
#61
"Isn't it nice to think that tomorrow is a new day with no mistakes in it yet?"
~L.M. Montgomery
...and isn't it wonderful that we all have so many tomorrows in our future?!
Happy New Week everybody!
#60
Limbo: an intermediate, transitional, or midway state or place
Peace: a state of tranquility or serenity
Two seemingly contradictory conditions yet both describe perfectly how I've felt for almost a year now. Sometimes more at peace, sometimes more in limbo and somehow I've figured out how to live with both...interesting.
#59
Overheard just now in the bedroom:
Me: "I need some boots to wear too."
J: "You're going to have problems finding boots that fit over your calves."
Me: "What's wrong with my calves?"
J: "There's nothing wrong with your calves, they're just enormous relative to your small feet. Fit girl problems my love, you've got fit girl problems."
#58
"Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time." - Thomas A. Edison.
Never give up…
#57
After a week of dealing with physical issues and ailments that I literally had little to no control, over today's mantra is: "My attitude in life is positive and no matter what happens I'll be positive."
"CUCO”...Chin Up, Chest Out!!!
#56
"Things turn out best for the people who make the best of the way things turn out."
~ John Wooden
Try to find something positive in EVERY situation...it'll make the good stuff better and the bad stuff easier to deal with...
#55
"Sustaining an alert state in which self-awareness becomes possible gives us a chance to discover the origins of negativity. In doing so, we also have an opportunity to arrive at a state of positiveness, so that our words and deeds are also positive, making others feel comfortable, cheerful, and inspired.” H.E. Davey
Doing my level best to spread positivity & cheer and inspiring others today...happy Tuesday everybody!
#55
Good morning everybody & Happy New Week... Did you accomplish everything you wanted to last week? Did you get all your workouts in, eat the way you wanted to, get enough sleep, relax, laugh and enjoy your life? What's your plan for the upcoming week? What food will you be cooking & prepping in advance? What workouts will you be doing? When will you set aside some time to just chill out and appreciate things?
Spend an hour today planning & preparing to make the next seven days better than the last seven, be proactive, you're in control!
Have a great day!
#53
"When you arise in the morning, think of what a precious privilege it is to be alive—to breathe, to think, to enjoy, to love - then make that day count!"
~Steve Maraboli
Good morning everyone, happy Friday! Make today count!
#52
I’m laying in bed and..."I think, what has this day brought me, and what have I given it?" ~Henry Moore
#51
“A positive attitude may not solve all our problems but that is the only option we have if we want to get out of problems." ~ Subodh Gupta
Chin up, chest out people!!
#50
"She's still young." She's got a great career." She's skinny." She's beautiful just the way she is." "She doesn't need to exercise."
These are some comments made by a group of women I was with the other night about the youngest of the bunch. My internal reaction: "Really? She's young, successful, skinny and beautiful so she doesn't need to workout? WTF?!!"
Three days later I'm still disturbed by the whole conversation!
If people continue to think of exercise, fitness, health and wellness as something only certain people need to do than we are going to continue to be a nation of people who are 60% overweight and obese (and growing), all wondering how the hell we got where we are and reminiscing about the good old days when we were young, successful, skinny and beautiful…
#49
If you want to make changes, stop thinking about where you are and start thinking about where you want to be…
#48
If you can’t motivate yourself, then hire a trainer and let them do the motivating!
#47
Have a sense of humor. Laugh out loud whenever possible. Smiling brings light and beauty to your face. It displays an openness and approachability that will disarm some while others will rejoice in it. ~Me
#46
I love Sundays...they're like New Years Eve to me every week.
I review and reflect back on the previous week: what kind if week was it? Did I accomplish everything I set out to? Did I do anything that I wish I hadn't or didn't do something that I wish I had... Then I plan for the upcoming week: what will I do differently? I set some goals that I want to achieve over the next seven days. I plan my workouts & meals. I look at my client schedule to see when I'll be working...
It's something I've done for years. It's a habit that prevents me from ever resting on my laurels or becoming complacent and has helped me to grow personally & professionally week after week.
Have a great Sunday everybody!
#45
"Keep your belief in yourself and walk into your new journey. You will find it magnificent, spectacular and beyond your wildest imaginings."
Life is full of surprises. Just enjoy the ride, it's worth it.
#44
Be confident. Be yourself. Laugh out loud, like you mean it, from your gut. Dance without inhibitions. Don't hold back...life is too short to worry about what other people think!
~ Me
#43
"There comes a time in your life when you realize that if you stand still, you will remain at this point forever. You realize that if you fall and stay down, life will pass you by."
Get up and do stuff, don't let your life pass you by!
Happy Friday everyone!
#42
Overheard at Burn Fitness Training today: "What I'm lacking in energy I'm going to make up for with disciplined persistence." If that isn't motivating, I don't know what is...
#41
Just in case I haven't made myself clear...
“You have the choice of deliberately directing your thinking, or allowing other forces to dictate your desires and attitudes.”
~ Grant Von Harrison
I choose to deliberately direct my thinking...do you?
#40
Focus on how far you've come, not how far you still have to go!
#39
"To think negatively is like taking a weakening drug."
Don't know, or care, who said this...it's just one more way of saying "the only thing you can control is your perspective" which is what I say! Make it a positive one and you'll be strong!
#38
Accept change. This will prevent you from slipping into negative thoughts telling you that life is out to get you, when it isn't. Embrace the concept that change is a part of life, and positivity will embrace you.
Have a great day!
#37
Positive and negative are directions. Which direction do you choose?
#36
Setting and doing your best to achieve goals, will allow your dreams to come true. Set them reasonably. Set a lot of small goals for steps along the way to achieve big goals. Having at least one small achievement a day does wonders for having a good attitude in life and something to look forward to. Don't put a hard deadline on the big goals, life happens and sometimes they get put off or come into reach sooner. Success in the little day-goals will get you going in the right direction.
#35
Overheard at Burn Fitness Training after a kick-ass
plyometric leg workout...
"Who says you need to use weights? Body weight s--t works just fine thank you very much!"
#34
Oh hell yeah...
"You're not going to make me have a bad day. If there's oxygen on earth and I'm breathing, it's going to be a good day."
~ Cotton Fitzsimmo
#33
To be successful, you must decide exactly what you want to accomplish, then resolve to pay the price to get it.
Have a great Sunday everyone!
#32
People only do their best at things they truly enjoy. - Jack Nicklaus
...find more things to enjoy in your life!!
#31
This actually happened to me today at the check out line in a store I go to fairly regularly (so the cashiers know me)...
Cashier: is this for you? (As she rings up my eyelash curler)
Me: ...yes...why?
Her: I just didn't think you we're a girlie girl like that.
Me: Really?
Her: Well, you have all those muscles & you look so tough...I bet nobody messes with you!
Dude on line behind me chimes in: Are you a UFC fighter?
Me: No, I'm a pro bodybuilder.
Dude: Damn girl, I sure wouldn't mess with you...
I've come to terms with the fact that I'm pretty much a zoo exhibit...gotten used to people staring at me, making a variety of comments, asking questions. But it still tickles me when the banter is so very entertaining!
#30
Have I mentioned that the one thing you have the most control over is your perspective? Shit happens, people grow & change and life has a funny way of sneaking up on you...it's the way you look at and deal with all that stuff that matters the most!
#29
Overheard at Burn Fitness Training today:
P: "You make me want to say the F-word"
J: "If your set doesn't end in an involuntary expletive, you probably didn't work hard enough!"
Oh the things I overhear while just sitting behind the front desk at this place...I love it!
#28
Happiness – the quality or state of being happy; good fortune; pleasure; contentment; joy.
Woke up with these feelings this morning...yippee! Have a great Thursday everyone!
#27
Potential: 1) capable of being or becoming; 2) a latent excellence or ability that may or may not be developed; 3) someone or something that is considered a worthwhile possibility.
I love this word, it signifies so much...hope, possibility, the future.
We all have it in some form or fashion. It's what allows us to set goals and is constantly evolving as we go through life.
It can be something inherent that we are born with or something that we grow into over time.
We can spend our lives either not living up to it, achieving it or somewhere in between.
Think about your personal potential & all the potential that your life holds and rejoice at the possibilities!
Have a great day!
#26
We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. - Carlos Castaneda
I work at being happy every day, life's just too damn short to spend even a single second of it unhappy!
#25
Finish each day & be done with it. You have done what you could. Learn from it. Tomorrow is a new day. - Ralph Waldo Emerson
I love the idea of getting to start over, or at the very least try again, with each new day! Happy Monday everybody!
#24
"Worthless people live only to eat & drink; people of worth eat & drink only to live." -Socrates
"Let food be thy medicine & medicine be thy food." -Hippocrates
“Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.” – Plato
These three dudes had it right...over 2000 years ago no less...
#23
It is not fair to ask of others what you are not willing to do yourself. -Eleanor Roosevelt
Sums up exactly how I feel about everything in my life... From why I workout so hard to why I live my life the way I do... I try to lead by example.
#22
Women who strive to be equal to men lack ambition. -Anonymous
Be better ladies...
#21
Face your deficiencies and acknowledge them. But do not let them master you. -Hellen Keller
Rise above your deficiencies and be excellent this coming week! Every day is a new beginning...
#20
I've always believed that if you put in the work, the results will come. -Michael Jordan
I could apply this anything in my life but I'm going to use it as my workout-mantra next week!
#19
Excelling at something is just a matter of habit...the more you do something or act a certain way the better you become at it! - Me
#18
I don't know if you'll achieve your goals or if all your dreams will come true but I can promise you this: nothing will happen if you don't at least try!
#17
"People too weak to follow their own dreams will always find a way to discourage yours."
Surround yourself with positive, like-minded people; it makes achieving your goals and being your personal best so much easier!
#16
Consistency over an extended period of gets results, whether you're consistently living well, eating healthy & being productive or not is up to you...
#15
How wonderful is it that nobody need wait a single moment before starting to improve the world -Anne Frank
Replace "the world" with "themselves," and apply to yourself immediately...go!!
#14
"I've got a theory that if you give 100% all of the time, somehow things will work out in the end." -Larry Bird
I like this quote because it's easy to apply it to any situation.
#13
Good news people: in spite of everything, no matter life throws at you, it has this incredible way of going on...what a relief!
#12
Worry: to torment oneself with or suffer from disturbing thoughts; fret.
"Worry is a down payment on a problem you may never have."
"As a rule, men worry more about what they can't see than about what they can."
-Julius Caesar
Let go of the things you have no control over, just focus on what you can control...your perspective! -Me
#11
"You'll be surprised to know how far you can go from the point where you thought it was the end..."
...this applies to something as small as doing one more rep of an exercise as well as to something as big as a recovering from life changing incident...
How does it apply to your life today?
#10
No regrets...ever!! Try living that way for a day or two! It feels good!
#9
There are 168 hours in a week, can't you spare 7 of them to get your workouts in?
#8
All the "cardio" you do before the sun comes up, the weight training sessions when you're too tired to move, the mental strength it takes to do the workout no matter what else is going on in your life...
It's not only about the physique you're creating, but also about the person you're becoming...
You win!!
#7
There is no bigger waste of time than being sad when you could be happy...today I choose to be happy, join me! -Me
#6
You just gotta get through some hard stuff to get to the good stuff. The past will be where it belongs, then it's nothing but you and your future. - Me
#5
Tuesday morning wisdom:
"A person can succeed at almost anything for which they have unlimited enthusiasm." - Charles M. Schwab
I LOVE my job, that's why I'm successful at it. I LOVE weight training that's why I'm muscular. I LOVE eating clean that's why I'm lean. Etc...
What are you passionate about?
#4
One door closes and another one opens... One chapter ends and a new one begins... I am sad but know happiness is near... I mourn today but look forward to tomorrow... My future awaits me, I just have to get there... I'm on my way!
#3
Good Monday morning people! Try this one on for size this week:
"Remember, happiness doesn't depend upon who you are or what you have; it depends solely on what you think." -Dale Carnegie
The only thing we can truly control is our perspective, and I intend to own mine today & every day!
#2
There two ways to look at a momentous occasion...as the end of something or as the beginning of something. It's your perspective that makes the difference. –Me
#1
There are times when you have to make a choice that will change the course of your life. You won't know if you made the right decision for some time but you have to just trust yourself & take a chance on the unknown. - Me