Posts Tagged ‘fitness’

Wednesday Wellness: The Ripple Effect

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Could you imagine in the span of a few years you could accomplish over 30 world fitness records including 52,003 sit-ups in 32 hrs 17 min., 30,000 jumping jacks in 7.5 hrs, 13,013 leg lifts in 5 hours 45 min., 1,000 sit-ups with a 45 lb. pound weight on your chest in 39 min., cycling over 500 miles without a bike seat, and finishing 5,428 crunches in an hour on your 47th birthday?

These are just a few of the accolades completed by my friend, mentor, and trainer Steve Sokol. To put it lightly, he was an inspiration. I would watch him work with clients of all fitness levels, all ages and even though he could out train almost everyone, (on the planet!) he was humble.

The world lost Steve last Monday to an automobile accident. In the last week, hundreds of friends, clients, (who were also friends) family and fitness associates spoke up about Steve. So much has struck me about what a committed and dedicated man Steve was, but what was a common theme was the “pebble in the pond” effect he had on so many lives. Yes, he held 30 world records, yet his every day commitment to his health, family and integrity, day in, day out was what inspired people. Steve walked the talk. He never asked anyone to do anything that he wasn’t willing to do himself.

Even the tiny things Steve said and did so many of us will remember and carry on because of his faith in himself and in all of us. Even greater than his love of fitness was his love of his family. He knew beyond anything he could claim in The Guinness Book of World Records, the honor and commitment he held towards his wife and son were greater. He was an example of what it is like to love passionately and live beyond boundaries.

No, he wasn’t born with an Olympic gene pool; he actually had a severe illness when he was young. He found a love of cycling when he decided to ride to work at HP way back when because gas prices were soaring. His mind was strong and his will even fiercer.

Not all of us can ride 500 miles on a bike without sitting down, shoot, I complain about how sore I get in 30 miles while I AM sitting down, but we all have within us honor, strength, commitment and humility.

In honor of this amazing man, I hope to inspire you to be your own pebble in a pond, one whose ripple effect continues over a lifetime.


Monday Mojo: Road map to success

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Good Morning MOJO,
 
Last week I spoke to a group of about 70 Mortgage Bankers with Western Bancorp on what I would do if I were them to increase their business and be more successful at what they do. I went over a list of activities I would do if I were them, but first I started off by talking about why people start their own business’s, like being a Mortgage Banker. I stated it is typically because of the freedom and the unlimited earning potential and they all agreed. Unfortunately, freedom can also cost unlimited losses as well. What so many small business owners forget to understand is we have the freedom to set our schedule instead of having someone else set it for us, however, in order to be successful we still need to set some kind of a schedule. One which includes all of the activities we need to do to accomplish our goals, and then we need to live by it. It is our road map to success. No schedule leads to no business. A schedule filled with productive activities leads to a lot of business! It is simple to do, but unfortunately it is also simple not to do. Bottom line is, no matter how good your intentions are, if it is not in your schedule it is not going to happen, no matter how bad you want it. 
 
When I meet with people one on one about their business, the first question I always ask is to let me see their schedule. It is amazing to me how many people either do not have a schedule at all or if they do it is completely blank-both of those options are a train wreck waiting to happen!
 
We can’t just have it in our heads. Our minds are meant for creating ideas not storing them. We need to take the time to create our success plan, whatever it is and outline the things we need to do to accomplish it, then put those things in our schedule and stick with it day in day out…forever. Now, that is not to say we cannot make some adjustments along the way and modify our schedules to become more efficient, but we have to follow our directions/road map to success and that road map is our schedule. Way too many people spend the majority of their day thinking about what they need to do instead of doing what they need to do. I know it sounds so simple, but it is amazing how most people don’t have a detailed schedule with all of the things in it they need to do to accomplish their goals.    

Look at your goals as your destination on a trip halfway around the world to a beautiful and remote place you have never been to before and look at your schedule as your map/directions to get there. Could you imagine traveling half way around the world to a place you have never been and doing it without detailed directions and a plan? Of course not, we know we would get lost and never make it. Well the same thing applies with our goals and our schedule. We have never been where our goals are so we better have a detailed plan and schedule on how to get there and the discipline to follow it every day or we will never make it.
 
Remember as you set your schedule to keep your F-5 in mind and make sure you put time in to focus on all of them every week. What is your F-5 you ask? FAITH, FAMILY, FRIENDS, FITNESS, AND FINANCE.
 
Make it a POWERFUL week!!!!!


Wednesday Wellness: You are strong!

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A few of us at Body Firm cycle with a great group anywhere from 10-25 riders Saturday mornings. We are ramping up for the Century Ride around Lake Tahoe in June. We have committed to start training around the 8:30 am hour so those who have families can train, and then spend time with their children later in the day.

Well…that’s all well and good in the spring and summer, but this past Saturday the weather forecast was calling for possible SNOW!

Now, I am not best known as a “morning person” and even worse, I am well known for disliking (putting it mildly) cold weather. Here we are, double whammy. I was hoping secretly it would be pouring rain Saturday morning so the ride would be called off!

Well, sure enough, we woke up early and with frost on the ground, the sun was shining brightly to say, come on Tammy, time to ride! So, I layered 8 pieces of clothing (just enough to barely move) and was ready to go at 8:30…with 35 degrees showing on my car temperature gauge. I seriously lost a little sleep worrying I would freeze to death on this ride!

We all got on our bikes, everyone’s fingers froze for the first hour or so, but something pretty cool happened. I had a great time! Everyone had a great time! As a team, we were all cold, but we proved to ourselves we could do it! I can’t believe I am admitting this…but I am HAPPY I did it! Not just for the ride, or the camaraderie (although that in itself is very special), but because I proved to myself I can endure something for a short amount of time and come out on the other side with a smile.

You see, too often, we give up too early because we think it’s too hard. Maybe it is, but maybe trying something a little beyond our comfort zones helps us to broaden our boundaries and teach ourselves we are stronger than we believe.


Create a little chaos

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At Body Firm we work with many who are looking to lose weight, eat healthy, lose fat, gain muscle and in general feel awesome!

Often when someone starts a new health or workout program, our bodies respond fairly quickly…at first. Then all of a sudden they hit a “plateau” which can cause frustration and decreased motivation.

This happens outside the gym too! We gain momentum, get detoured and our attention shifts elsewhere, leading us to disappointment.

As my trainers and I can attest, this is when it’s time to mix things up! I see food diaries all the time and the client is doing great, their bodies have just gotten used to the same foods and the same movements.

If this happens to you, in fitness AND in life, consider a different routine. Do things your body and mind aren’t used to! Try foods you haven’t had for a while. Get out of your normal habits and step out of the boundaries!

I have one client who takes belly dancing, another who just started running and conversely another who is only lifting heavy weights for the next few months!

Not only will different movements create a little “chaos” in your body, your mind will be challenged as well.

Consider trying this if you are in a plateau in your body or your mind!


Wednesday Wellness – Chew, sip and savor

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Have you ever been so stressed out that the thought of eating a bag of potato chips or maybe a decadent chocolate bar or drinking a big glass of wine seemed to solve all of your problems?

Maybe you were so hungry you fantasized about a thick crust extra cheesy pan pizza or nachos piled high with all the extras?

What happened when you actually ate these “foods”? Were you thinking about how they taste, the nutrition you were providing to your body and how the calories were satisfying your actual hunger? Quite possibly the actual act of eating or drinking went unnoticed…you were so engrossed in the process of eliminating the hunger or quieting the stress the actual taste wasn’t savored! Did you notice the fat and sodium in these foods?

This is one of the culprits to our society’s obesity issues. We tend not to “think” while we are eating! We choose foods for the moment to quiet other issues, hoping at the end of the bag, our problems will be solved. Unfortunately when this happens, all we really feel is disappointment when we are done because once again, we ate too much, drank too much (or both) and feel even worse!

Consider trying a game with yourself if this scenario rings true to you. Actually taste your food. Slow down long enough to chew, sip and savor. Close your eyes for just a few bites and check out the flavor. Breathe between bites and tell yourself you aren’t going to multitask your eating with reading, texting, watching TV or driving at the same time (sound familiar?!).

Studies show if you do this, your caloric intake will reduce up to 60%, yet your satisfaction will improve significantly!

Is it worth a try? I think so! Who knows, you might actually learn to like your broccoli!


Monday MOJO: Who are you becoming?

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Good Morning MOJO,
 
Why does life throw challenges and crisis at us? Because that is the only way we will change. It is the only way we will rid ourselves of evil, bad habits, greed, ego and the wrong priorities. It’s human nature wanting to stay the course, not to rock the boat, and usually the only way we will change is if we are forced into it by some outside influence, i.e. financial crisis, death, illness, catastrophe. We have to look at these kinds of challenges as an opportunity to reprioritize what is important. 
 
Too often people become consumed by what has been taken away and not focused on being thankful for what we have and the opportunities of tomorrow. Step back for a moment, the reason things get taken away, the reason life throws us challenges and crisis is because it is the only way we will wake up and quit overlooking those things which are really most important in life…our F-5 – Faith, Family, Friends, Fitness, Finance. Challenge and crisis gets thrown at us because it is the only thing that will slap us in the face hard enough to get our attention. Think back in your life to a time of crisis, yes you may have lost something or someone, there may have been a scare in your life of some kind, but with that a door opened. A new person appeared when you looked in the mirror, usually a better person, a more thankful person, a more humble person, a more caring person, and a person with better priorities.
 
In every crisis and in every challenge there is an opportunity, we just have to find it. But, until we let go of the pain and anger of what we have lost, and focus on all that we have which is really most important, the agony will not stop. And, once we do focus on what we have, life will be even better than it was before. This year, make a commitment EVERYDAY to give thanks and be grateful for everything and everyone you have in your life. Quit being consumed by what you have lost, or the pain will not stop and we will not be able to move forward towards accomplishing greatness. If we can do this, not only will the pain stop, but life will be better and we will be more at peace than ever before.
 
Remember, life is about who we become and how we grow when faced with challenge, with crisis, with pain. It is what life is all about. It is when we grow. It is why we are here. Who are you becoming?


Wednesday Wellness: The decision is yours

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Have you ever driven around on a Saturday or Sunday morning and noticed groups of folks lined up in front of a coffee shop, a line out the door at a favorite breakfast café, maybe groups of runners stretching by a popular trail or cyclists riding a route in a group anywhere from 2 people up to 20?

What do they all have in common? They all got up and made a decision on how to spend their morning. The decision to do something is a common thread, however where one might choose to hike a mountain at 9 am, another might be ordering waffles with butter and syrup accompanied with a side of sausage.

You see, we all wake up (or hope we do!) and at that pivotal moment, we decide how we want to spend our morning. Most likely by noon, that decision has been spent and we then create another series of decisions. Will we do something healthy, or something that could potentially harm us in the long run?

This morning is yours, this evening is yours. Which way will you choose to spend it?


Wednesday Wellness: One week at a time

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Have you ever tried to tackle a new project, making a list of 150 to do’s then deciding you will do 10 a day. 10 a day is no big deal right? Then you fizzle a little and try 10 a week. Can you feel it, that overwhelmed emotion? Maybe 10 a day was a little ambitious?

Since we work with fitness and nutrition habits we understand the overwhelming desire to tackle all the unhealthy routines which have accumulated over the years. We know our clients are driven to be fit and healthy, once and for all!

The key here, however, is to realize it took years to build up these behaviors and it might take a while to replace them with new healthier and supportive habits.

Try to tackle 1-3 a week. For some, 1 is enough! Just inching your way to getting something old out and something new in, a day at a time a week at a time is powerful!

For instance, you could:

Ø      Replace your evening snack with an apple for one week
Ø      Take stairs every time you can vs. the elevator
Ø      Get to your workout 10 min earlier and walk on the treadmill
Ø      Replace the creamer in your coffee with nonfat milk

Give this a try! See how you feel after a week and decide if you want to try it for one more week then maybe add a second new behavior…one week at a time!


Wednesday Wellness: Revamp your health

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There’s no time like January to revamp your health and nutrition. It’s just a natural fit after a month or two of cheese, wine, fudge, red meat, dips, cookies…shall I go on?

When you revamp, however, my suggestion is to claim “intentions” or “goals” of how you want to live your life, rather than go on an extreme detox or cleanse which will only last you a few days until you have so completely confused your metabolism, it won’t know how to function properly when you do add in the real food again.

Consider taking your intentions week to week or season to season. This helps you create new habits rather than yo yo dieting for a week or two until you give up. Consider creating your intention about a new habit you intend on sustaining for a length of time to where it becomes natural. Here are some suggestions I’ll pass on that a few of my clients have planned on initiating:

  • Exercising 5 days in a row for 3 months (5 days on…2 days off)
  • Trying a new, FUN, workout each month
  • Adding in fish to their diet 3x a week
  • Eliminating red meat, except for special occasions
  • Adding in more antioxidants (blueberries, red cabbage, red grapes, broccoli, Brussel sprouts, tomatoes, sweet potatoes) daily…committing to at least 2 a day (think colorful)
  • Having one cup of coffee a day, no more caffeine than that
  • Drinking one more glass of water each day than usual (and doing this before noon)
  • Replacing processed creamers with Almond or Rice milk
  • Having one sweet treat a day (calories no more than 100 kcal)
  • Having breakfast within an hour and a half after waking
  • Adding in super greens daily
  • Reduce TV watching and replace the time spent with family, friends or exercise
  • Go to bed earlier and wake up earlier

I could go on; but each one of us has little areas that we would love to tweak to make our lives happier and healthier! If you have one you’d like to try do it for at least a month, see how the 21 day rule works in your life and share it with a friend, or even me! I’d love to hear what’s inspiring you!

Healthy NEW YEAR! 2011 is going to be a great one!!


Wednesday Wellness: Calories on Credit?

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The other day I was listening to the news reporting on consumer spending during the holidays. Retailers seem to be booming with business this year! I’m curious, though if the average consumer pays for their gifts with credit or cash. You see, with credit, many will over spend then take the next several months, leaning up to pay off their debt, often paying higher interest rates and taking up to half the year to chip away at their over spending. I’m sure I’m not writing anything you haven’t already thought about or possibly even experienced.

This, however, also got me thinking about over eating during the holidays. Do we spend the next 6 months scrambling to lose the 5-10 pounds we carelessly put on during the season? Are we spending our calories on credit? The “interest” which incurs with over indulging can cost us more than money; it can cost us our short term and long term health. Do we really want to take months chipping away at pounds we’ve put on due to the mindless nibbles of sugar cookies, Sees candies, decadent cocktails and cheeses?

Try and look at the holiday season’s food choices like that of the choices in the malls and the internet specials. Is it really something you need or are you simply caught up in the hype of the day and pretend if you have it now, some how magically you’ll burn it off (or pay it off) in 2011.

Something to think about!

Happy and Healthy Holidays!