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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!