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Personal Responsibility

Welcome to the Spring Everyone!!!!!!!

Spring is just around the corner for all of us! I know this time of year gets many people excited and enthused about looking forward to what the summer months have to offer!! It seems like this time of the year goes by the quickest as well! Don't forget that you want to be looking and feeling your best for the summer months and it starts now!! So I just wanted to write a little bit about what has been on my heart in the last couple of days.

"Personal Responsibility"
I think personal responsibility has been something that has been declining in the last decade or so and I truly believe that our nation was founded on such a principal as this!! Some might hide from it, some might just acknowledge it, and others might run towards it!! Which one are you? I personally need to work daily on running towards it and that is an ongoing goal. It seems like our society has been rewarded; however, for not taking personal responsibility for their daily decisions they are making including nutrition and exercising!! This subject could cover many different faucets, but lets stick with nutrition and exercising!!!
So with that being said let's all take personal responsibility for where we are health wise. Most of the time unless you have a genetic challenge our health is depended upon the daily decisions we make with what we eat and how much we exercise!!!! We have to realize that it isn't the fast food restuarants, our family, our job, or what's happened in the past that is causing us to live in a world of unhealthy decisions. It takes daily guts to muster up the decision to take personal responsibility of where you are today. And even more guts to do something about it!!! Who is with me? Gut check day! Doing something about it right now is your own personal responsibility. Get excited about being able to control your daily decisions and ultimately make a difference in your health today.

Running the Race

I would run 5,000 miles and I would run 5,000 more!!! (Motivation from a 90's song from The Proclaimers)
Many of you might already know that recently myself and several of my clients ran the Frigid Five Mile Run February 13th at Mitch Park! It was a really neat experience! I have always been interested in checking out running in races; however, had never had the time to train for them until now. I was always afraid I would kill myself trying to win! So several months ago one of my clients had mentioned wanting to run in a race so we did it together!!! We had so much fun and it was a totally different experience than what I had thought it was going to be. There were so many people there from a variety of fitness backgrounds. From people who were 80 and in shape and people who were 20 and out of shape, I was completely surprised! So if you have thought about getting into running it is definitely possible no matter where you are in your fitness journey. I will use my clients experience and walk you through how it all came to fruition! Hopefully this will help challenge yourself and motivate you to run down the same or similar path!

Running the Race

1. Be Looking for Events/Things That Challenge You
Be open minded to try new things and don't be afraid if it is going to be difficult!!

2. Make-Up Your Mind
Decide with out looking back. You are going to do whatever it is you have chosen!!

3. Research
Look into education/information that will help you along the way including friend's experiences!!

4. Set Goals
Don't be afraid to set goals whether in the end you achieve them or fall short! This will give you a target to train for!

5. Train Hard
Don't let up or give up! Always keep your goals in front of you and know what you want!

6. Event
You have done all the hard work, now it is time to relax and perform!!

7. Celebrate
Be excited you took charge of doing something that would challenge you!!

8. Reward
Reward yourself with a pampering afternoon, a night out with your family, or something else that excites you!
This will keep you looking forward to the next endeavor you take on!

I couldn't be more proud of my client who took these steps to get were she wanted to be!! It was so much fun and I will never forget this experience. Feel free to share your events/ goals you are working towards! I want to celebrate with you in your success!!

Needing Some Nutritional Advice?

Maybe some of you have the exercise part down and getting into a routine either with me as a personal trainer or on your own, but struggling with the eating part???? We all know and have all been told that if we aren't eating right then we aren't doing any good!! Food is always a struggle with me as well!!! I LOVE food!!! Who doesn't? Life is too short not to enjoy the yummy treats right?? LOL and if you keep thinking that way life may be way too short. It is OK to enjoy the things you like in moderation and in small doses. If you don't you will end up failing because you need that flexibility and normalcy in your diet. Down below are some simple guidelines I like to have for myself! Hopefully they are useful.

Keys to Keeping Nutrition Simple:


1.) If you are wondering if it is healthy for you it probably isn't!!!!

2.) If your portion size is bigger than your fist, it is probably too much!!!

3.) Keep your saturated fat low!!!

4.) Keep your protein and fiber high!!!

5.) Treat yourself after having a good week of eating right!!

6.) Don't eat any later than 3 hours before you go to bed!!

7.) Plan ahead for meals!!!

8.) Save money and don't eat out, but once a week!!

9.) Have accountability partners wherever you eat whether it be coworkers, family, or friends!!!

10.) Don't skip meals!!!

Happy New Year to Everyone!!

Hey guys!!! I hope that you have survived the Holiday Season!!! It is finally over and time to start focusing on the new year and all the goals and resolutions that you intend to keep!! INTEND is the key word we need to change to GOING to keep!! You can decide to make a decision, but until you act on it you won't make any progress. I'm so excited to see what this new year brings all of us!
Beginning the new year is like breathing in fresh air and it provides a renewed vision to all you want to accomplish. So I am here to say LET'S ROLL!!! Stop messing around and get it done, stop talking and start doing, begin and finish! It is the perfect time to actually right down your goals and keep them out in front of you!! It is a time to let go of the past and with that being said I have an example that will help you! I love this example!!

Poachers set out traps that are boxes just big enough for spider monkeys to reach in their hand and grab an orange. They can simply take their hand out of the box and run free without the orange. There is nothing holding them there. However, instead they hold onto the orange and keep trying to pull it through the whole that is only big enough for their hand. So in turn they get caught when all along if the would have let go, they could have ran free.

So in this small story it represents a lot of what we do when we hold on to our past and don't let go. Sometimes we can't move on and achieve the things we want because we are holding on to something. Think about this today and see what you are holding on to that needs to be let go so you can move on in 2010!! Let's roll baby!! Bring it on! Make 2010 different than every year whether your resolution is to lose 20lbs, have a better spiritual life, be a better friend, and the list goes on and on................it is time to make it happen!! Get it done in 2010!

MAD

MAD.......

I hope that this time of the year finds everyone filled with joy and blessings with friends and family! It is so awesome we get to celebrate our Saviors birth!! Everybody just seems to be in a slightly better mood for one reason or another as well. Really and truly this is a time to count our blessings, think about how many things we have to be thankful for, and how we can impact somebody else! Sometimes it takes us the opportunity to serve others who are less fortunate to really understand all that we have and have to offer other people. I write this because it was on my heart that whether it be this season or not, what are we doing to make a difference?

MAD stands for making a difference!! I'm sure some of you were just interested in reading this because it had MAD at the top!! lol I probably would have done the same.

Many of us think that we don't have an opportunity or the ability to make a difference! However, I'm going to show you that in the health and fitness realm, how much you have to offer other people, especially the ones around you! Get ready to receive the mindset of changing generations. When you make a conscience decision to become more healthy and fit not only do you benefit from it, but your family and friends around you do! How awesome is that!! When someone is changing their life and takes eating healthy and exercising seriously others around them see the difference. You become an inspiration and spokesperson to a healthy lifestyle. Just think about, how many families are left fatherless because of heart attacks? How many women are infertile because of obesity? How many people spend hundreds of dollars a month on blood pressure medication? I could go on and on. But, when you have influence on your family and your friends who have families think about how much you can do to advocate healthy lifestyle decisions. Unfortunately Oklahoma has the highest obesity rate in the United States!!! What are we doing to make a difference?

You can make a difference though by deciding to change yourself and then helping others see the difference. Maybe you get MAD and encourage a friend to go to the gym with you? Maybe you get MAD and learn to cook differently for your family? Maybe you get MAD and have your kids do physical activity and chores instead of video games. This is so serious guys!!! You can make a huge difference by changing daily decisions. If you don't do it for yourself, do it for your family. Usually obesity tendencies are passed down from generation to generation. It is time to step up and put your foot down to letting days turn into weeks and weeks turn into months before you do something!! The time is now. I believe in you and know that the generations to come will see a difference because of commitments and decisions that were made this very day.

So enjoy this season, invite somebody to work out, research some healthy recipes, and ultimately make a difference!!
It starts with us! Love you guys!

Faith.........

def. of FAITH-
1 allegiance to duty or a person : loyalty b (1) : fidelity to one's promises (2) : sincerity of intentions
2 a (1) : belief and trust in and loyalty to God (2) : belief in the traditional doctrines of a religion b (1) : firm belief in something for which there is no proof (2) : complete trust
3 : something that is believed especially with strong conviction; especially : a system of religious beliefs

As I embark on a new journey of being a full time self-employed personal trainer I realize that FAITH has started this all........
Because without FAITH, I would still be in the same position I was more than a year ago. The definition of FAITH above can really make us stop and think......Do I really have faith? In what I'm doing, in what God has planned, in what I can't yet see? How thought provoking that can be! It is easy to have faith when things are going your way and everything seems easy. It is when things are really difficult or the future is unknown and fear creeps that having FAITH can be the hardest. In our daily lives it takes FAITH to conquer our day-to-day decisions. We have FAITH that the toilet seat is going to be there when we sit down!! :) I know that is making light of it, but truly we use FAITH to do a lot of things!! So, why don't more people have FAITH in themselves and what God created them to be? Of course there are obstacles that try to get in our way and steal our FAITH everyday, but we need to remember what we believe in and trust that having FAITH in the right things will pay off!! So invest in yourself today and have FAITH that things are going to go your way and that there is an awesome plan for you to have a HEALTHY, exciting, fun-filled life. So as I practice FAITH in the months to come and trust God in His direction for me in the world of fitness, I challenge you to practice FAITH of your own to be great and fulfill all your expectations. I believe in you and have FAITH that you can achieve all that you want! Have a FAITH filled week to come! What's stopping you?...................