Don’t let a setback take you down

We all experience times in our lives when our day does not go as planned.  We can either let them carry us away completely or take a detour and get back on track.  If you accept the fact that life is not perfect we can prevent them from discouraging us each time.  No one is perfect therefore there is no perfect routine.  I miss workout days, but overall my routine is pretty regular.  Instead of trying to be perfect, strive for progress and keep moving forward.

Happy Monday!

Carrie

There are no seasons..

When you think about “starting” an exercise program, are you planning on quitting?  Do you start with the intentions there will be an end and you only have to be involved until you reach your desired result?  So many of us are focused on the weight loss and cosmetic side of fitness that we neglect to look at the whole picture.  Since High School I have always been active.  I always had the desire and mental attitude that I need to eat healthy in order to live a long disease free life.  It wasn’t something that I looked at as a quick challenge.  With my clients I try to lead by example.  Never have I taken more than a week off from my fitness program and I always eat what fuels my body.  Does that mean I never eat ice cream, cake, stuffing at thanksgiving or drink a pina colada?  Not exactly.  I do eat those things on occasion but it is definitely not part of my everyday routine.  I’ve never had a piece of cake and decided that my whole diet was a wreck and I’ll start again on Monday.  Anyone who leads a healthy lifestyle knows that if your day to day includes regular exercise and your nutrition consists of lean proteins, fruits, and veggies those treats do not affect you.  The time it is a problem is when it becomes what you do everyday.  With that all said, I have never taken more than a week off of my exercise regimen (because it makes me feel energized and strong) and I eat healthy all the time with the occasional treat.  When you do this, you become aware of what balanced is.  You don’t ever feel guilty when you treat yourself or miss a workout once in a while.  Because it doesn’t happen often enough to affect who you are.

So don’t think of this as a temporary fix or something that you cannot sustain.  This is why any nutrition plan or exercise routine must be realistic and fit into your day to day life.  Make it who you are and live the lifestyle.  Let it become who you are and when you focus on this, your body will follow.

Happy Thursday!

Carrie

What to do when you just don’t want to do it….

We’ve all had those days where it can take any excuse and we are just neglecting that workout.  There are so many things that can get in the way but it is totally up to you if your goals are important enough.  Your body only responds to lifestyles.  If you look back at your daily routine and it does not reflect a “fit” lifestyle, don’t expect your body to feel or look the part.  I always say that you can tell how someone leads their life just by looking at them.  Do they eat right, do they exercise on a regular basis, what kind of workout do they do, are they runners, do they powerlift?  Typically you can tell, but they have to be a “regular” at their craft.  It has to be who they are.  Everyone has peaks and valleys in their lives but those who are consistent on a yearly (not only monthly) basis are the one’s that end up reaping the benefits.  30 day challenges are great to do, but don’t stop there.  Let that be a stepping stone to get you started on something that will last a lifetime.  Enjoy your workouts, enjoy your healthy food, and make it who you are.

~Carrie~

 

It’s easy when you start….

Did you ever try to push a wagon up a hill?  The first thing you do is assess the hill.  As you start to push the wagon, you get it up about 3/4 of the way.  Right about that point you get stuck and you need to dig deep and find more muscle inside you to finish the job.  This reminds me of starting a new healthy lifestyle program.  The initial start only requires your immediate motivation level.  We are all so excited to start a program in the begining, but about 3/4 of the way in you feel like you need that extra push to keep moving forward.  This is where most of your energy needs to go.  You have to recognize it coming up and keep your mind focused so you don’t let go and fall back down the hill.  There will be peaks and valleys along the way of your journey and you have to just tackle each one and know that the hills wont get smaller, you will just get stronger.

Happy Thursday!

~Carrie

Believe in yourself

belive

Are you underestimating how strong you are or how far you can go with your fitness level. There are so many times I’ve increased weights or reps for my clients, they roll their eyes and complete the full set with no problem (ok maybe a little grimace towards the end).  They had no idea they could lift that much weight until they tried.  The best way to test your limits is to attempt them.  The worst that could happen is you fall short a few reps.  But the most important thing is you found your true strength.  I see so many that pick up weights that are “comfortable” and not challenging.  The only way you will change is if you challenge yourself.  You have to go to places you’ve never been, do things you’ve never done, and stay consistent.  So this week try and challenge yourself more and start to notice those changes you’ve been looking for!

Happy Monday!

Carrie

Set it Up

So I did my meal prep video last night to help show all my clients how to properly get ready for your week.  Not only does this simplify things for you during the week but it gets you to your goal faster by keeping you compliant.  It is way to hard to change your habits with no attack plan.  If you are one that has been trying and trying to lose weight but fail due to lack of consistency, then you are missing the “prep phase”  of your daily routine.  It literally only took me about an hour and a half to create 10 pre-packaged lunches for my husband and I.  Now I know what I am eating and I have time for other things throughout my week.  Here is my daily breakdown:

Breakfast:  2 eggs, 1/2 cup greens, and a banana

Snack 1:  1/4 cup walnuts with dried fruit

Snack 2: Protein shake with frozen berries and 1 TBS Chia Seeds

Lunch:  4oz chicken, 1/2 cup brown rice, 1 cup veggies

Dinner:  This will vary throughout the week but typically it is some kind of protein and vegetable.

See my youtube channel for the video  https://www.youtube.com/watch?v=6weHEcIjLyY

 

Inspiration from the other side

inspiration

Did you ever have a close friend or even an acquaintance have a complete life change for the better.  Did it inspire you in anyway to make some changes in your own life?  The power of testimonials is incredible and most of those that complete those changes have no idea how many people they have affected around them.  It takes so much energy and time to make habit changes that you may fail to notice those who are watching you.  I can’t tell you how many of my clients have inspired me to become a better trainer.  Those around me have certainly shaped my career and personal life as well.  Surround yourself with positive friends that are constantly trying to improve.  And on the flip side, just know that those around you may need to see your changes to have the strength to create their own.  Making things look possible is why people start in the first place.  There are so many individuals that tell me they are afraid of starting my boot camps because they don’t think they would be able to do it.  Once they see the other beginners in the class just simply doing what they can, they someone realize “Maybe I can do this.”  We all have to start somewhere and don’t get overwhelmed with how far the journey is.  Be that inspiration that others need, go ahead and make those personal changes to not only help yourself, but help a large number of spectators around you.  Now that is powerful!

Why the excuses?

Have you ever tried to help someone and they just keep giving you excuses on why something is not working for them?  You try to give them suggestions and every direction you seem to go they have an answer for you.  My job is to help my clients achieve a healthy lifestyle.  Help them make better decisions and ultimately arriving at their goals. There are so many desired goals in life that are really wanted by all of us.  Lets face it, we all would not turn down a chance to have the perfect fit body, a few million dollars in the bank, the ability to travel whenever we would like, and the perfect relationship to top it off.  Everyone one of these goals requires dedication and sacrifice.  Are we willing to sacrifice the things that we enjoy for the things that we desire?  If those goals are not important enough to you, your immediate desires will prevent you from ever getting there.

If you really want something (and have realized this however many years you have been trying to get there), you MUST drop every excuse that comes in your way.   You must build up the desire strong enough so that excuses don’t even enter your mind.  Where there is a will, there is a way.  If you want something bad enough you will work on it every second of the day until it is done.   Most of the time it is not going to be pretty, fun, or exciting but your journey is not your goal.

In a world where instant gratification is what we are accustomed to, realize that you are going to have to be uncomfortable for a little while.  The ultimate goal will be well worth your persistent effort.  Kick your excuses to the curb and keep going, you got this!

Are you really in it?

You see all those that posts their workout programs on social media for a few weeks, it dies down and then you never see them again.  What happened?  The initial getting started (described by most as the “hardest” part of success) is really not the toughest part.  The hardest thing to do is maintain it for life.  How do we do that?  How can we choose an activity that we know we will stick to for the long haul?  Don’t think that you will get in the best shape of your life and then quit because you have achieved your goal.  Goals take maintenance too.  The first thing to be aware of is choose an activity that is realistic to long term.   Your body requires balance.  You can’t constantly beat it up and think it will not breakdown eventually.  Don’t forget about flexibility and rest along with your workouts.  This is the thing most people neglect because they focus on cardio and strength to look better.  Remember your body needs rest and flexibility training to support all that you do in your tough workouts.

  1.  Get 7-8 hours a sleep per night
  2.  Eat a balanced diet to help your body recover from your workouts.  Protein within 30 minutes after your workout is absorbed the best.
  3. Participate in a yoga class at least one time per week
  4. Avoid processed foods and sugar as it increases inflammation in the body
  5. Create a balanced workout routine.  Never do the same body part two days in a row and combine cardio with weights to work on endurance and strength.
  6. Rest at least one day per week
  7. Stay on a consistent schedule (exercise the same days and times if possible) to help your body adapt to your new lifestyle.  You may notice with a random workout schedule you may not see results as quickly and you sore more frequently.

Tiny decisions

The dreaded alarm!!  It goes off at 4:30am for your 5am workout everyday.  Do you press snooze?  Do you jump out of bed ready to kick this workouts butt?  Your day immediately begins with a decision.  The benefits of getting up to start your day outweighs the extra hour of sleep you get, but why do we still press snooze and fall back asleep?  Immediate satisfaction.  Every “bad” decision we make is because it’s easier and we want that immediate pleasure.  It’s easy to stay in bed, it’s easy to grab a burger at the drive through, and it’s easy to not plan your meals and eat on the go.  However, the easy road does not lead to success in anything we do in life.  Every decision we make cost us something.

In sports, the team that wins is the team that makes the least amount of mistakes right?  In life, we have these decisions we face everyday (millions of them).  The more right choices we make, the more successful we will be at hitting our goals.  So think about when you make a bad decision by missing your workout Thursday.  Do you chalk it up and say you will restart on Monday?  Do you know how many little decisions lie between Thursday and Monday?  It will take you on this roller coaster and you will never create the mindset to live that healthy lifestyle you desire.  When you want to succeed in sports practice makes perfect right?   The more you practice something you are not good at, the faster you will create a habit that no longer requires so much of your attention.  So don’t just expect waking up early for one or even 10 boot camps will do it.  Wake up at the alarm multiple times until it is no longer difficult.  Make the decision to prep your food multiple times until it becomes second nature.  After all you are not going going to become a master at a sport by playing only 10 games right?

Repetition is key!  Do it until you don’t think about it anymore.

Happy Thursday!

Carrie