Music Motivates Me!

When it comes to weight loss, people always ask how they can get and stay motivated.

When I run, I have to listen to Classic Rock.  It keeps me moving and keeps me motivated.  What a great warm up run for 3 miles before teaching Group Strength.

Select music that will motivate you to go longer in your workout  This of course, will help you keep burning those calories and lose that weight.  Weight loss and music go together!

What is on your playlist?

 

KEEP TRYING & KEEP PRACTICING

Today I taught a special class at the gym.  It was a post holiday class.  "R.I.P.P.E.D."    One 55 year old man approached me after my class and said, while wiping the sweat off his head, "this was the hardest thing I have ever done, but dammit I was determined to push myself to a place that I want to be, AND I DID!"    I knew what he meant, because today I did something very different.  I wanted to challenge them with this workout.  I knew they could do it.  But when I told them the layout of the workout before we started, I could see the looks in their eyes and on their faces.  THEY THOUGHT I WAS CRAZY!

Well, 124 push-ups later and 172 squats/lunges later, I knew how they felt:



The beauty of it all was every participant in that room was either a beginner level or intermediate level.  When they were done, they were cheering and cheering like they were at a King's game and Demarcus Cousin's had just made the winning shot!

Every single athlete started as a beginner



It's an amazing thing to be able to witness and push people past their comfort zones, especially beginners.

Most people overlook the fundamentals of being a beginner.  These people today, although pushing themselves out of the beginner zone, understood that to be proficient at anything you must practice the basic fundamentals FIRST to build to success.  They come to the gym each week, trying to get stronger and stronger.  Yet, they had NO idea with all that practice how strong they've become.  I was about to show them.

Many people get scared off from working out.  The kind of working out the ends in RESULTS.  They are afraid to DO THE WORK - but yet want to lose weight. I'm afraid to be the bearer of bad news, but if you want to lose weight, YOU MUST DO THE WORK.  But, here is something I want you, those, that might be reading this paragraph, you that might say, 'this is me," to remember something very important - and maybe this will help you to get started.   When you see a class at your gym, or a workout DVD that MIGHT SEEM TOO HARD, remember this.  You can still do that workout. It's OKAY to do it at a beginner level.  You see, every workout has a modification.  But YOU mustn't be TOO PROUD to be a beginner or to modify.  We ALL started as a beginner! Every single one - even the instructors teaching the workout.   I have people with so many illnesses and physical limitations that come to my classes faithfully, and never make an excuse or complain one bit. 

Maybe you worked out a time or too, and thought, "this is too hard!" Sure it is.  It's going to be hard in the beginning.  The only way it's going to be more bearable is when you decide to be consistent and STOP working out once in a blue moon, or performing exercise that doesn't even begin to get your heart rate up.  How long do you want to be a beginner?  How long do you want to be a sideliner cheering others on that reach their weight loss goals?  Do you want to get past that stage so you can just get the weight off?  I'm sure you are saying YES, I want to get past the hard part in the beginning!!!!  DO IT!

THERE'S ONLY ONE WAY TO GET PAST IT - START AND KEEP GOING. CHANGE YOUR ATTITUDE.  CHANGE THE  NEGATIVE WAY YOU VIEW EXERCISE.

Then in each workout, go a little longer than the one before.  Each workout, make it a little more intense than the one before.  Change up your workouts periodically so it will help to strengthen your body and its performance.

It's up to you.  The weight will not come off by itself.  It's okay to be a beginner...I promise, if you stay consistent you won't be a beginner for very long, and you might just be surprised that you fall in love with exercise!

Remember, NEVER BELIEVE YOU'RE TOO GOOD or TOO WEAK TO PRACTICE! There will always be another level of growth waiting for you.  It's time to get started.

Well, here's me a couple hours after that workout - NAP TIME!



My Wish To You..

My Christmas wish for you -- 

 

I hope you experience peace with your family (or whoever you are with) and have it in you to give forgiveness freely where you see unrest. I hope you are able to seek and experience all the love you deserve, even if you have to bravely give it to yourself. If you are grieving this season, I hope you feel connection. I hope that anywhere you see joy, you allow yourself... to roll around in it, lather yourself up in it. And if you aren't into Christmas, I hope you at least have a day off, and suck all the glorious life out of it. Blessings and permission to stop stressing.

 

HAPPY HOLIDAYS TO ALL OF YOU LOCAL AND ACROSS THE WORLD! I thank you so very much for having an interest in this page.

 

IT'S TIME TO ACCEPT YOUR GIFT

I can attempt to inspire you to get up and change your life until I'm blue in the face.  But, it will only work when YOU decide to take charge of your life.  Nobody can make you. 

 

Let me ask you a question.  Have you ever set a goal and the reached it?  So, when you achieved that goal,  did you look back at the journey that IT took you on to reach it? Yes?  Me too.  It's amazing what you can learn.  Many times we will shake our heads at ourselves. We begin to realize what we were like in the beginning. We made excuses, might have been lazy at first and even doubted  ourselves.  But now, we wish what we  know NOW, we knew then, you know when we were we trying to reach  that goal.  You ever do that? I sure have.

 

Well that's how I feel about weight loss and getting started.  If I would've known then, at the heaviest weight I'd ever been in my life, 210 pounds-- what I knew now, I would've never allowed myself to get like that.  Why?  Because I can't even imagine allowing myself to become that unhealthy. I can't imagine a life without with out exercise and clean foods.  I just can't.  I could have never imagined then the energy, the drive and the desire to continue to push myself in ways that I never knew I could. I never knew my body could do what it does when it comes to working out.  When you get to THIS place, and you see your friends, your client's and your students that make up so many excuses, talk the talk but not walk the walk, you just want to shake them and tell them, "trust me, I know it's hard in the beginning but you MUST get started! You must never stop and you must never look back and allow yourself to live like that again! Because on THIS side, life is so different and so much better! "

 

But I can't shake you.  My words won't shake you.  Only YOU can stand up for yourself and for once and for all get started and never stop!  I promise you this, you will love yourself so much more.  IF you PAY ATTENTION along the way, and I mean REALLY pay attention, you will learn what your TRUE weaknesses are about yourself along the journey.  You will get to experience smashing your own doubt and conquering your own fears, which will in fact make you stronger, more driven and much more determined.  PAIN IS YOUR TEACHER!

 

When you start to see results in your body, you will push yourself even harder.  It will become fun to do so, even though you know you will have to work hard.  You will become a brand new person.  A better parent, a better partner, a better co-worker - A BETTER YOU!

 

So, when? When will you STOP talking about it and starting DOING something about it?  Some didn't make it in 2013.  Their weight became their life's crutch and four people I know died due to their weight issues.  PLEASE I AM BEGGING YOU to get started!  Because every single end to the year, if you can look at yourself and say wow I'm heavier this year than last year, then I'm talking to you and this is your life and you CAN do this and you can TAKE OVER and not let your weight ruin your health and your way of life! 

 

NOW I know many make resolutions. Many don't keep them.  Many resolutions fizzle within the first 60 days.   I challenge you today that if you make one that involves weight loss....PLEASE SEE IT THROUGH.  Let the learning be your gift and the pain will be your teacher.  The pain will teach you TO NEVER put yourself through THIS over weight life again.  I'm here to answer any questions and advise you as much as possible!

 



 

SECRET - MOTIVATION

If you need something or someone to motivate you....Watch THE VICTORIA SECRET FASHION SHOW...And ladies let me tell you, that oughta motivate you!  WOWZA!

I think I was chewing on a snack when it came on.  Soon as the ladies hit the runway, I suddenly wasn't hungry any longer.

I look forward every year to the music choreographed to their themes and of course the girls...Taylor Swift's dress was AWESOME...YES I WOULD WEAR IT!

Watching this fashion show sure did motivate me.  It made me sort've chuckle to myself as I thought, "damn, can I have that body!?"

Well, it is POSSIBLE! HOW?  It's all in the way you look at weight loss. How do you view having to lose weight?
First start with your mind and your thoughts.  If you view exercise as a chore and/or you hate it, as well as you don't like to eat healthy. You can't stand it.  This means you are not ready to lose the weight and change your life.  You can be though.  Depends if you are WILLING to change your mindset.  When you do, you will know you are ready.  You will find types of exercises that are challenging enough, yet you enjoy it.  You will select foods that you love, yet are clean and healthy. You will view this as YOU LOVING YOURSELF to the fullest.   GET MOTIVATED = find what works to motivate you!  Everybody has their own way.

Mine, it's the SECRET!  So, ...Enjoy this SECRET!

 

I have something VERY brief to state today.

If you watched Courtney Kerr last week on Bravo, NO, NO & NO! Hemorrhoid cream a cellophane wrap  does NOT promote long-term weight loss!

One Viewer took it so literal, she must have been trying to give herself an overnight facial?

LADY THAT WON'T WORK!

Stop making it so hard.  It's back to basics.  Eat a balanced meal, 2 small snack a day, exercise regularly and get plenty of rest...YOU CAN DO THIS

Flashback Thursday!

I find this picture of myself hilarious!  This was me getting ready to teach a step aerobics group class around 1994 or 1995.  

I had a lot of hair and perms were my deal!  Sadly, I wasn't as passionate about educating people about health and wellness as I am today.

I was around before the lovely JILLIAN MICHAELS (as I'm actually help promote one her home DVD workouts on the top RIGHT of my blog page ha ha ha ! Click on the picture and then click on the picture again to get more info on how you can buy her DVD, the one below it you can do the same thing, that one is 90 days worth of workouts and a nutrition plan) And funny thing is as I got older,  I REALLY wanted to be fitness household name.  I just didn't have a clue as to go about it.  I really, still don't ha ha ha! Well, now that I'm 45 years old.  My time for that might be up.  

BUT I WILL BE HERE AS LONG AS POSSIBLE TO INSPIRE , MOTIVATE AND HELP THOSE WITH SUCH NEEDS - REGARDLESS OF MY 'STATUS' AS A FITNESS PROFESSIONAL!

Happy Thursday!
That Gym Girl!

Spring's seasonal change begins on March 20th. It's coming quickly! Not ready? 1 HOUR a day of being uncomfortable is better than being uncomfortable for the rest of your life!

 

Today Can Be IT...Today Can Be YOURS!

Are at a crossroad in your life?

Maybe you've sat there and asked yourself, "Is this it? Is this all there is?" And your just at a dead-end. You want change, but maybe you're just not sure how to change. Where in the world does one start?  You know what you want to change, but the real truth is you've lost your COURAGE to take a step forward into the light of change.  Does that sound familiar to any of you? 

I want to challenge you.  A weight loss journey can be and is an amazing journey.   Along the way, you learn your weaknesses. They really begin to stand out.  I mean, REALLY stand out.  For example, one that many have seen in themselves are the promises they cannot keep with themselves.  "I'm going to lose this weight!" It doesn't happen.  The opposite happens.  "I'm going to start eating healthy!"  The same foods you love some how magically end up in your kitchen again! I think you get what I'm saying.  In these moments, life is showing you that you are displaying fear, therefore the lack of courage.  Dishonesty.  Yes, you are being dishonest with yourself.  You display that when the above statement happens and it's not fulfilled.  Pretty soon the lies to ourselves are so easy.  We can talk about it, but, being about it, well, that's another story.  THIS is where you are being taught.  Pay attention.  Because those attributes CAN be changed.  Lying to yourself, it can change. They really can.  But, also in this journey, you get to see your strengths, maybe not so much physically, but mentally and emotionally. If you really pay attention while on this journey you begin to walk beside yourself and it's in that walk, that YOU have the opportunity to give yourself a gift. COURAGE. Courage to keep putting one foot in front of the other and in that walk you become more aware of who you really are. It is a journey that can transform you from the inside out.  This is one of the reasons why I am so passionate about helping those enter into a healthy LIFESTYLE.  I am passionate because once you begin this NO LOOKING back journey, I get excited for you because it's going to be a RIDE!  And when you get off that ride, you become a different human being.  And THAT is EXCITING!

So nothing is missed, no lesson has gone unlearned, I encourage all of my clients to keep a journal -- just for this journey.  A journal where they keep account of their steps as courage begins to bloom into their lives. A journal that you can record your weak moments and your strong moments. It's all to teach you something. 

If you are wanting change in your life, I ask you to take your right foot and your left foot and place them on the ground firmly. Then stand up and stengthen your courage muscle each and every day and PAY ATTENTION closely, because the YOU that's in there is going to blossom.  It's almost like being re-born.  Re-born into a light that you will never want to leave again. It's a light that you are meant to live in.  You had that light once, but unknowingly you turned the switch to off.

A healthy lifestyle isn't just about weight loss, exercise and eating right, it so much more! This is your opportunity to explore you even more. GO FOR IT! Please get out of your way just for one day at a time and put one foot in front of the other.  Work your courage muscle one day at a time! Remember you CANNOT get to COURAGE without being VULNERABLE first. 

A key to begin is to let go of what you think you know, letting go of your fear of changing your life makes you vulnerable and yes, even humble.  Don't fear what others may think of you.  Let them think what they want to think.  It doesn't matter anymore. YOU are DOING THIS with or without anyone's permission! No matter how many times you have failed before today, don't let that STOP you.  Don't fear yourself and your past failures. Show yourself something different everyday.  Something that you weren't able to do the day before.  That will build your courage muscle.  Maybe it's stepping through the double doors - inside the gym.  Maybe it's letting go of your favorite foods.  Maybe it's changing your schedule so you can allow time for YOU to exercise.  Whatever it may be, do something in a positive direction each day that is going to lead you into that life that you have only dreamed about.  Maybe it's not weight loss. Maybe it's an idea or maybe it's a fear you have had to do something for others that you are passionate about - it scares you, so you hold back.    GET UP - take it!

Putting yourself in that state, will help you on this journey to change your life.  Go get it. It's YOURS!  Watch and see your growth. 

Don't look back.  You are not going that way anymore.  So, what are you waiting for?  Turn the light switch back on my friend.

 

STOP - if you keep telling yourself you want to lose weight STOP & think about something. Do you break promises to those in your life (make plans, forget about them, blow them off)? Do you break promises you make to yourself? Or do you keep your promises to those in your life BUT not yourself? Either answer --- WHEN YOU BEGIN TO KEEP A PROMISE TO YOURSELF (such as wanting to lose that weight),... you will want to make another promise and another KEEP YOUR PROMISES TO YOURSELF (as well as those in YOUR life!)

 

When you begin to do this - watch how you become a DETERMINED PERSON to get this show on the road once and for all! Suddenly YOU are being TRUE TO YOU!!!!! YOU CAN DO THIS!

 

If Bob can lose 126 pounds in THREE months with both knees blown and I can lose 95 lbs in 5.5 months (what was our secret to success? No secret! We KEPT PROMISES TO OURSELVES!) YOU CAN DO THIS TOO! It's up to you! Start by making a weekly goal - promise yourself NOTHING will stand in your way of YOUR goal for YOUR LIFE (only to make your life even better). Succeed - then make another promise and do NOT break it nor BLOW IT OFF and make ridiculous excuses!

 

 KEEP DOING THIS!  DON'T GIVE UP!