Aftermath

This past week was a very scary one for me and my family along with hundreds of thousands of Floridians.  Hurricane Irma made it’s way over to our state and caused major disruption in our lives.  Even though my husband prepared our house and the gym as much as he possibly can for a major hurricane, the fear of the unknown drove me to evacuate myself and the kids to GA until if was over.  Amazingly, Irma took a turn around our lucky town and the eye wall of the storm (strongest part of the hurricane) avoided us entirely.  Talk about the power of prayer!

When things like this happen, it puts so many parts of our lives in perspective.  What we do when survival mode kicks in determines our priorities.  There are 3 different types of people in life.

1. Those that take preparation when provided with the right tools who will do everything in their power to make the outcome the best as possible.

2. There are those who wait until the last minute and scramble to get things together, but most of the time fall short due to lost time.

3.  And there are those that will do nothing, sit back and risk everything and chose to just deal with the aftermath when it comes.

Which one are you?  Which one do you think will have the best outcome?  We can’t guarantee each will, but your chances are a lot greater with #1.  Are you doing something everyday to prepare your best future?  This can be applied to your finances and physical health. Don’t wait until it is too late and you are scrambling to save yourself.  Take action and know that every choice you make will lead to an outcome.  It’s up to you what outcome you want to have.

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~

 

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

On my mind…

If you have ever started a fitness program, you know that motivation is the key to sticking with it.  Some days are easier than others when it comes to working out.  If your program calls for 3 days a week, be careful.  This can sabotage you in the long run because it allows you for too many “extra” days.   You may find yourself putting off your workouts because you can just “make it up” the next day.  Instead, aim to exercise daily so that it becomes who you are.  It is so much easier to set aside 30-60 minutes on a daily basis then have a 3 day program that is scattered all over the place.  This also helps it become established as a routine faster.  Results come faster too and we all know that will keep you motivated more than anything else.  So get out there and exercise daily!  It doesn’t matter if is a walk or a full blown boot camp workout in the gym .  Move everyday!

Happy Tuesday!

~Carrie

Do I really need to go to the gym?

Are you one of those with this dark workout cloud looming over yourself everyday?  You just absolutely despise the fact you have to drive 10-15 minutes to the gym, spend one hour torturing yourself, and then driving another 10-15 minutes back home just to take a shower and move on with your day?  I’ll be the first to admit that gym workouts are not for everyone.  Personally I love the sweat and challenge myself with weights, HIIT, cardio, and other forms of workouts in the gym.  But I see lots of people that just hate it and struggle through establishing a routine.  I’ll be the first to admit that it is not for everyone.  That’s why there are so many types of workouts out there.

What I will tell you is that our bodies are made to move.  Before the technology world and even before the revolution in transportation humans were getting more than enough physical activity to keep their bodies healthy.   Today we drive everywhere we need to go, have desk jobs working at our computers, and eat the “convenient” foods that have been stripped from the proper nutrients to fuel our bodies.  Most of what we eat is not even real food.  (but that’s a whole other tangent that I won’t touch upon today)  Bottom line is we need fun and innovative ways to move, whether you work it into your day or you concentrate it at the gym.

“The 1995 report from the Centers for Disease Control and Prevention and the American College of Sports Medicine (CDC/ACSM) recommended that “every US adult should accumulate 30 minutes or more of moderate-intensity physical activity on most, preferably all, days of the week””

Only 20% of Americans meet this criteria!  So what will you do?  With chronic disease on the rise and American’s just not feeling healthy, we need to do something!  Find a way to incorporate movement into your day.  A few ways you can do this is:

  1. Take a walk at lunch
  2. Give yourself 5 different “movement breaks” during your day
  3. Do a 6 minute workout every morning before you start your day

Do what you can and start becoming more conscious of how much you move.  One of my trainers Julie Anne and I just came back from an amazing fitness conference and have so many ideas to help you if you don’t know how to do this.   Send us a quick message and we would be more than happy to help!

You’re crazy!

As I sit and design these 5am workouts starting on May 22nd thoughts are running through my head about everyone that has heard about our new program.  Some are super excited and others look at me and say “you are crazy to wake up that early!”

Let’s get real, those of us with kids and job responsibilities know what happens after work.  Nothing is consistent.  Sometimes you have practices to bring the kids too and sometimes you have a networking event.  Other times you have company that is visiting who requires your attention.  When you think of these things, a 5 am workout is the only thing that wouldn’t get interrupted by all of these things.  If you don’t have time, make it!  Create an uninterrupted hour in your day to complete your workout.  If exercising after work has worked for you and been consistent there is no need to change your routine, but if you are one of those who struggles with consistency the early morning time may be the only option for you.  We all need to exercise, we know it is god for us.  Does it take discipline?  Of course, but it can be done and you may find that it is something you should have tried a long time ago.

When I worked at large gyms in the past, there would be so many people waiting at the door before we opened.  Now that I have kids and more responsibilities, I realize why.  If you struggle with a consistent schedule, take a look at your priorities and see where you can fit this important puzzle piece in.

Happy Monday!

Carrie

Repetition

As I sit here and try to think about my blog for the day a question pops in my head.  “What does it take to get real results?” If I were to sum up success I would only use two words ACTION and REPETITION.  Motivation is the initial start to action.  Some of us get stuck with the running engine but do not actually put the car in drive and go.  Think of your goals as a destination you are heading to.  Initially you are excited to get there, but you know it’s a long drive.  You aren’t going to arrive with excitement only.  You have to actually put your car in motion and drive one mile at a time until you arrive.  Some will just start their cars, some will put it in drive and go halfway and quit, and those who end up successful are those that drive the entire route (you may get stuck in traffic, end up with a flat tire, or run out of gas).  Whatever happens, the successful person keeps fixing whatever goes wrong along the way and keeps going.

So whatever goals you have, know that there will be challenges and roadblocks but whatever happens just readjust and keep driving!  Don’t do something a few times and get frustrated.  Stop quitting and restarting over and over again (this take so much more effort!).  Stay consistent and know it’s about repetition.  Do it until you stop thinking about it.  Your destination is worth the effort, otherwise you would never had desired it in the first place.

Happy Monday!

~Carrie