Your Why for Motivation!

Posted by Helen



So, on those days you feel like skipping what do YOU do to get you going? If I ever have one of THOSE days, I will look up motivation videos or pictures, look at before/afters and revisit my WHY. Then, if I still put it off, I just get up and do it. The more you think about exercise and put it off, the harder it is to do it. Nike had something when they said “Just Do It!!” It’s so true. If you do, you will NEVER regret the workout. Your body and your mind will thank you! It’s the time where I clear my mind and make plans. I’m also really creative when I workout so when I’m done I feel refreshed and I write down my ideas!!






Clear your mind of can’t. -Samuel Johnson

If you are putting IT off (workouts, eating healthy, career, taking that step forward) you definitely aren’t the only one! I too have those days. We ALL do. It’s just a matter of deciding that you are WORTH it and it’s time to get up and get moving. I know it’s so daunting to think of the amount of work you may have to do but what are you gaining by NOT doing it? Fear is what stops you… courages is what keeps you going and many times, it’s FEAR that holds us back from things.

Here are some tips on keeping motivated or getting motivated in the first place. 5 tips on how to avoid skipping workouts!

1. Cultivate a WINNING attitude by focusing on those times you WERE successful! Many people think they cannot change and their inner dialogue that sounds like this “I can’t” “I’m not good enough” “I’ll never look like her/him”. Well, this is NOT true and it’s time to STOP. That is a negative attitude and YOU CAN DO ANYTHING you put your mind to. Sometimes a negative thinker looks to someone who has been successful and says “They are lucky” but it’s not LUCK. It’s determination and consistency.

Try focusing on a time you were successful at something. Remember those feelings of self satisfaction, self worth and pride. Draw on that experience and use it to drive yourself to success in other areas of your life. What did you see and feel? How did you talk to yourself? Focus on that to fuel you forward.

It’s not who you are that holds you back, it’s who you think you’re not. -Anonymous

2. Replace unrealistic images with achievable goals. You want to be the best possible YOU! If you are looking at all those photoshopped images in magazines you aren’t helping yourself. Remember, it won’t happen over night and also, images aren’t always what they seem! Some think that they are going to do that and it will quickly but it’s won’t. You have to be realistic about what it takes to get in shape. Working out is, well, work. And you have to do it over many months, not weeks.

Make small attainable goals. Set 1 week and 1 month goals. Maybe a one week goal list will be: “I will exercise every day, I will eat healthy 80-85% of the time, I will prep all my foods for the week on Sunday, I will revisit my WHY every day, I will speak positively to myself”.Simple right? Baby steps. You can have a one month goal too….something like this “I will lose 5 lbs in 30 days and keep it off, I will fit into a new pair of jeans or dress” etc.

The secret of getting ahead is getting started.-Mark Twain

3. Know your WHY. You HAVE to know your WHY. You will not succeed unless you know this. Life gets busy, things happen and sometimes it gets easier and easier to skip workouts and eating clean. Unless you re-visit WHY you are doing this in the first place, it’s easy to give in to excuses and in turn you are setting yourself up to fail. As much as working out and eating right are physical things you are doing, this really comes down to your mindset. Many of us #1 don’t know HOW to be healthy or 2. are emotional eaters (especially women).

So, I ask ALL challengers to write their why before they start. Sit down and ask yourself WHY do you want to get in shape? How will it make you feel? What will you be able to accomplish if you DO start? How will you feel fitting into those jeans you want to fit into or walking up that hill you couldn’t before or not being winded walking up stairs or keeping up with your kids??? And what will the repercussions be if you don’t? What will it cost you physically and financially if you don’t start taking care of your health now? What will your medical bills be? What medications will you have to take? Your cholesterol meds? BP meds? Insulin usage? What kind of example will you be setting to your family?

If you are having a hard time putting your WHY into words try this:
-take out a sheet of paper and write at the top “Why do I want to be healthier and lose weight?”
-write an answer, any answer that comes to you first
-Repeat to step 3 until the answer makes you cry. That is your WHY.

Powerful right. Your why should make you cry. Your why drives the passion, the soul and the purpose in your heart. When things get tough, you need to know your why and even revisit it daily to keep you going!

Strength does not come from physical capacity. It comes from an indomitable will. -Mahatma Gandhi

4. Determine and choose the workout that is best for you. If it’s not fun for you, you won’t do it!! Find what is best for YOU! Experiment! If you want to become stronger and trimmer, you should combine a cardiovascular routine, such as jogging, cycling or swimming, with targeted weight training. If it’s uncomfortable, don’t do it. Find something that appeals to you – there are lots of options out there. I love resistance workouts and running. I never enjoyed going to the gym so I’m either doing a workout DVD or I’m outside doing an activity!

5. Find a partner! With a partner you’ll have two people’s energy to get you going. Look for a workout partner who has goals that are similar to yours. You need to have positive supportive people in your life. People that lift you up, not tear you down. People that believe in your goals and dreams. Some of you do NOT have this at home so finding a group/partner/coach/mentor is imperative in your success. It doesn’t matter how much weight we have to lose or not lose, we are all human and we all matter and we are all in this together. We are all on our own journey to live healthier lives and to set examples to our families and friends. We all battle stress, time restraints and the ease of living unhealthy.

 

 
 

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Beyond the barriers

Posted by Helen


Identify what your barriers are, be calm and keep on going.  Maybe your barrier is that you are on a mission for someone else.   Your mission, your path.  It’s much more difficult to reach a goal if if it really isn’t owned by you.  In fact you may unknowingly be causing issues and challenges to arise, therefore preventing you from reaching the outcome. So, make certain your goal is what you desire and not someone else’s desire for you, and don’t feel like you have to be like everyone else.  It’s easy to be influenced by another person’s goals and vision.  The grass is not always greener on the other side.

Maybe you have some uncertainty?  The fear of the unknown or what lies around the corner? Does any doubt you hold outweigh the belief and conviction that you really can achieve your goal? Doubting that you’ll ever see your light at the end of the tunnel is certainly a significant barrier.  It’s important to get clear on where that underlying doubt is coming from and deal with it so that your belief that this is achievable will continue to drive you forward.

The fear of standing out and the negative associations may prevent you from realizing your potential to grow.   Many of us don’t really like to stand out or are fearful of what other people will think of us so would rather stay in a situation that we know – even if it makes us uncomfortable. So what would it take for you to step into your life and forget about what others will say?

Unhealthy/unsupportive influences can play a huge role in our decision and goal setting path.  Despite their best intentions, comments from friends, family and others, as well as their actions can become a brick wall.  Are they experiencing the exact same situation that you are trying to escape, however, through continuing your association with them, your attention, energy and focus is centered on that one thing you are trying to avoid? Are their comments (or even non-verbal communications) causing increased levels of fear and doubt in you? Remember, it will be far harder to reach your goals if you are constantly being challenged by external influences.   Let go of the forces that pull you back!  Bless and release!

What?  No accountability?  Having an accountability partner and knowing that someone is on your team and will be regularly checking in to see how you’re progressing can be very motivating. Not having this can often lead to things being put off and actions not being taken to the point that you may lose all focus. Get an accountability partner– even if they are just for 5 minutes by phone to insure you’re maintaining your momentum.

Expecting things to just happen….really?  since when????

Are you one of those people who have a goal and then just expect to reach it without really putting in any planning and taking any deliberate actions? I like to compare this to planning a holiday to a place you’ve never been to before, getting into the car and just driving in the hope that you’ll eventually find your way there. Would you do this? I certainly hope not! It’s important to take the time to plan and take regular steps towards your goals, rather than just waiting and hoping to achieve them.  You have to do the work!
 
With Love, Helen :)

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Posted by Helen in ,

Empower with STRENGTH!

 
Women have been taught or have been exposed to experiencing a lack of power, control, and purpose and let’s admit it – burning the candle and both ends.

Yet, these women thrive. Why do they do it? They do it because they have moved beyond the stage of survival.

How is this accomplished?

It is moving them past not being perfect in everything, but magnifying what they are truly are talented in, skilled at, and where they find true value and purpose in their lives.

Women work best through emotion and communication. I let them self-talk their way into believing in their true worth from a strength based, solution based emphasis!

I’ve met some women who have had every reason to “give up” on their lives, but surprisingly enough, those woman, even the ones that cannot even identify one solitary skill or quality about themselves, can at LEAST identify with one source of strength they have.

I teach them how to use that same quality of strength and perseverance of survival to redirect their energy into strength to thrive.

Is this easy? Nope. Speaking from someone who is perceived to be in a leadership role, it is hard but crucial to develop trust to lead them.  Even harder, is understanding as a coach that you must also allow yourself to be led? Everyone needs a mentor.  I always help women to try to find one.  Help them to identify parallel supporters; Those that feed them rather than sabotage them.

Skills need development and from there, she is able to identify more positives and have faith in her own abilities. With each challenging situation once conquers, the more confident she becomes

I tell women to drop the “to do”list. Make an action list and set a schedule. Woman are multitaskers, they tend to take on way to many things at once and get lost. They overwhelm themselves and are tired the second they wake up in the morning till the time they go to bed.

Change is a process, not an event. It happens in stages

1) The "Pre-thinking" stage about getting ready for change.

Remaining in the pre-thinking stage will keep you on the hamster’s wheel. Women, like consistency over chaos, so change is very difficult, understandably so. This is a human condition, and we are ultimately creatures of habit. It is easy as a coach to sometimes get impatient about how long a person decides to make a change. If I am not careful, and in spite of my best intentions, I am often left scratching my head wondering, “why not now?” However, this is not helpful!

This can happen when coaches get frustrated and believe that if the person we are trying to help would do what we know is best and then everything will be alright.
The idea is to Engage!  Engage!  Engage!

Help them reclaim their own personal power. I never encourage “fake it” or “just go through the motions” This is not a true change/empowering process.

2) The true "thinking stage" is the point at which I find individuals begin to become more aware of their barriers and are able to define them. This level of awareness also invites more ideas on how one might be able to change their lives. I always try to move slowly and help them to explore their ambivalence (because there will be ambivalence). This is where a lot of minimization/rationalization aka “excuses” happen, and they are very real to women.

3) "Preparation", involves planning to make a change. This is the time to capitalize on the decision to make change a priority and begins to help the individual make realistic plans for that change. It might be necessary to “slow down” the “flight into health” that is common for people at this stage. This does not mean not supporting the plan and movement into action, but recognizing that this stage can be one of unrealistic expectations of self and others, which leaves the individual vulnerable to disappointment and a possible return to denial (out of a sense of hopelessness). This is where women need the schedule that makes sense to them. When I have women break down their day and check off what is stressful to them throughout their day, they pretty much check off everything on their list. I no kid. I look for the things where they find solitude, or happiness and get them to a place so that they are able to organize their time to have an increased ratio of “happy” time vs. stressful time. It’s easy to manage a day that makes you feel good….yes?

I help women to change their mindset – positive attitude, affirmations, gratitude, self-care, and personal development. Note them, list them, and honor them.

Women are natural care-takers (amazing quality) However, it is like the old saying goes: You can’t take care of others until you can take care of yourself” Learn to be your own care-giver.

 

4) The next stage, is "Action" , This is where I as a coach need to put forth an action plan for change that has been developed. The coach’s role at this stage is to support and monitor the change, helping the individual to identify challenges to the new behavior, and always, reinforcing the need for what they need, not what I as a coach needs.

 

5) Next comes, "Maintenance" It is an extended stage. In this stage, new behaviors and coping skills will develop, and the coach’s role is to support, monitor, and applaud the changes made. It is important for coaches to educate individuals about this stage, because it actually requires much more work to maintain a change than most people anticipate. In order to help those they assist to “stay on course,” individuals need to stay attuned to their emotions and their interpersonal and social environment and make adjustments as needed. Influences, environment, history, and even family will need to be acknowledged and play huge roles in the maintenance stage.  I aim to coach others to be aware of sobotagers, In order to feel more empowered, it is crucial to surround yourself with empowering people and people journeying down the same path.

 

It is also important to address the likelihood of "Relapse". The truth is that, with any change, “relapse” is more the rule than the exception, and yet, people often have unrealistic expectations and harsh judgments towards themselves and others when one who has begun to make changes reverts to old behavior.

“Relapse” could mean, taking long extended breaks. Not taking responsibility, blaming others for their grooves in life and giving up the power of themselves. Helping them to re-group, finding the spark again, tapping into how they “felt” when they were happy, helps rejuvenate themselves and bounce back.

 

When one is aware of these steps, they can help facilitate growth in others.  More importantly,

Make sure that leading to empowerment; you are not forgetting to set the stage!  You will always be a leader to someone!

 

Foot prints always leave a trail!
 
 

 

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Mixed Messeges.

Posted by Helen

The fitness and nutrition world is filled with an exhausting amount of information.  How can you possibly filter it all to fit your own personal needs and goals? So many theories, so many plans and bouncing around find people at a dead end with no solution. Is it no wonder that people are confused and don't know where to start.  For years, those that have bounced around from one system to the next without consistency, and with the mind set that this is NOT a life long journey, but not a quick fix solution come to that dead end.  The first step in all this confusion is recongnizing your own uniqueness. 

First we need the Mental strength to make up our minds; to commit to a goal. Thinking leads to feeling and feeling leads to doing.  Mental Strength tells us to not eat the pork ribs, but to have that Salmon instead. Mental Strength is what makes us get up and move when all we really want to do is watch our favorite t.v show.  Mental Strenth is what makes us do that one extra rep or run that extra 5 mins.  Incentives and great rewards follow and everyone has their own reason why they want to.  Let that be your motivation.  Because I can assure you, motivation does not come in a bottle, shake, or make you walk down the organic section of the grocery store. 

Let's talk about nutrition for a minute.  I for one do not like to cook, which is why you will not see a ton of cookbooks cascading on my kitchen shelves, nor will I be making a 6 course dinner anytime in my near future.  Because of my lifestyle, I need quick, easy and raw.  It is nothing for me to put a whole cucumber in my lunch bag one day and a whole half of calliflower the next.  Don't get me wrong, I love my sushi, steak, and stirfrys.  But it does not bother me much to toss together a grilled chicken wrap with spinach and hard boiled egg with a zesty rasberry vinergarette on top once and awhile and save those other means for my treats at the end of the month.  I love my salads and my egg white omletes and greek feta wraps.  This makes me content.  I use suppliments, I use shakes and bars. It fits.  I have found a solution to my nutritional platform.

Fitness.  This is important.  You need this. I don't care if you walk the dog every morning, swim, bike, do yoga, bench press at the gym, zumba, dance,crossfit or do at home programs  Whatever it is that gets you moving everyday.  Do it.

What is more important is consistency.

No person will fit into a cookie cutter program.  Those are the facts and it leads to becoming overwhelmed.  Do I chose Paleo, do I chose Vegan?  Do I do P90x or join the local Crossfit club?  Do I get a gym membership do I hire a nutritionalist.  OMG.......

Picking a plan that works for you is what is MOST  important and we can break it down into simple steps.

1) Set a goal
2) Pick a training and nutritional program  (I chose P90X and Isagenix)
3)Stick with it for the next 12 weeks.(Find the accountabilty and social support you need)
4) Make a note of what worked and what didn't.
5)Discard what didn't work, keep what did.
6) Repeat until fit.

Spread the word and share your accomplishment.  Get rewarded.

In Health and Fitness,

~ H




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Posted by Helen

My buddy Phil. Is like a true fire.....

It's funny....sometimes we don't even need to say much to each other yet we know that we are always there...somewhere....thinking....and just "getting it"

The concept of "just tie your shoes" emerged over a period of our friendship and still creeps into my mind almost every single day -- it's my motivation. My drive. When I don't want to move, it ALWAYS comes down to "just tie those damn shoes Helen!"....

Then there was "run like a panther....but I didn't want to be a panther....I wanted to be a PUMA...and Phil said: That's okay. *wink*

....and then we learned how to nuture ourselves and take care....and rest....and recovery....and take breaks.

Over the course of our friendship, there has been this truly remarkable gift that Phil has to mark the exact moment to "get inside my head"...and strike a nerve...in a good way...

He has been there with me, along side me for when things got low and for those high moments when I just wanted to burst out and shake up the world! The messages that have flowed across the pages, sometimes, has illicited tears of joy....and I will always cherish and value our friendship forever.


Phil says:

Helen is the kind of bud that you can tell anything to, and she doesn't throw you away. She just kinda lets you have your space to be any way you wanna be - just love her for that (plus, I think Helen is EXTREME too...and I love that about her!!).

Yea...well who do you think I learned from???




Helen, Helen, Helen, Helen,

Ah...Helen

You are such a sweetheart and hearing your voice on the phone last night was such a treasure for me. You know, your voice is just so loving and real - it really has a softness and lightness that is just like your heart and spirit I know. I loved talking to you - and I only heard your Canadian accent on "goin", when you said "Hows the foot goin?" And you think I sound "American" - hmmm...I wonder what that sounds like- hope it's good.

That day I felt like a shining star!....


Buddy, have you and I been through a lot together or what. You have been a witnesss to the boards for every second. And you've seen me at my best, and you've seen me crash and burn, and you are always right there with me. I remember doing my "Becoming-X UltraMarathon" - you were there for every minute of all 10 hours of that thing. You hung in there with me, and I thought about you the whole time - I couldn't figure out how you were the ONE and ONLY person who got what I was trying to do with that - and I've been following you around like a little puppy ever since. You are so special to me buddy, and I am so inspired by the risks and challenges you are undertaking. I don't think there is ANYONE on BB who is taking greater risks with greater payoff than you - YOU WALK THE TALK Helen.

Helen, I just love you girl, and I know you love me right back. I am just loving watching you in your adventure, because it gives me the fire and courage to pursue more myself.

Big Hug Buddy, so glad you are here

It ALWAYS comes down to our emotional selves....and buddy...you are soooo emotional.


On the way home from dropping Lexie off at the party I started rocking to my favorite Pirate Rocker - Keith Richards. The tunes were cranked as I drove across town, and my phone ran. It was my buddy Helen!!!!!

Helen and I talked and talked about how great a time we have had on BB, about the incredibly positive people we meet - and we talked about how this is about growth, about "getting out of the box" as Helen puts it, becoming our full selves by developing EVERY ASPECT of our lives and persons here = not just the fitness. It ALL matters here - our minds, our hearts, our reading, our thoughts, everything.

Thanks for the great conversation Helen - it's been so great getting to know you and watching you push beyond your comforts to reach it all. You are so awesome my friend. So great to hear your voice.

Our Helen  Thanks so much.

No, Thank you for being my bud.


Once again, as I struggle with myself over changing my internal clock and schedule....Phil gets it. Again. And like usual, he lets me know it. In my attempt to totally flip the switch and take on something totally different and new....he jumps in to the rescue yet another time....

Every once and awhile your surprise visits amaze me.

I remember the day I realized my working out was either before sunrise or it would never happen. Lunch workouts got stolen. Evening workouts got stolen with other plans and commitments. I realized that the only time that is really mine is before dawn - the whole world is mine. THE WHOLE FRIGGIN WORLD IS MINE BEFORE DAWN - cuz everyone else is sleeping. No one will ever interfere with your workout before dawn - it's cool.

I learned that an early morning workout starts the night before with getting to bed. Then I slowly developed little tricks. I put my coffee pot on a timer at 3:30am and as I woke up feeling like a lead pipe was still stuck between my ears I said to myself, "Just make it to that first cup of coffee." And then I learned to turn the lights on. When the lights come on, I learned that my body does too.

Then I sip my coffee and say to myself, "there is NO friggin way I feel like working out." So I just relax, sip my coffee and get the mind going. I either review my goals as I sip, or look at one of Tony's workouts, or read something inspiring on a blog or on the boards, and then my coffee is done and I feel awake. Still though, you have the "ugh, where I am going to find it" feeling. That's when you just trust "just tie your shoes" and "just push play". You learn to just trust that, go through the warmup with Tony, and next thing, without you knowing how or why, you are into it!!

And then you learn your little tricks to bringing it. Just like I break the marathon into the secret of 90 - I just count 90 steps to center and focus on my form, and then do it again, and again, and again...next thing I know I've finished a 50 miler. With the X I've learned the secret of 5. I learned the secret of 5 by watching Tony's One-on-One's - he seems to break everything up into 5 counts, and gives those 5 everything - especially the last 5.

And then, you find yourself dripping with sweat as you get into the shower, soaring like and eagle inside. Happy as can be, in charge of your own life, and the one thing that is most important: your own happiness. You have no idea how you got yourself to do it, and the next day won't be any easier, but you just learn to trust that daily miracle, a miracle you alone control.

The morning is the best THE BEST.







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Leap and the net will appear......

Posted by Helen in



This is one of my favorite quotes of all time..... I've taken many....and although there have been barriers and pitfalls along the way I can assure you that I have never regretted any one of them.....

With each window that closes a new one will open.... Remember the trust game we used to play as kids.....where you stood back to back, and just fell back and had to trust that the person would catch you......Maybe your net is a fellow friend, or co-worker, or family member.....someone who supports you, or encourages you or helps you to feel empowered.

You have to decide what that net is....then you need to have trust and FAITH in it!

Faith is the second step on the road to success. This success in your life, or pathways.

In each pathway you will experience success on many different levels and in many different forms. It might be success in life, business or your relationships. It’s different for everyone, but bottom line is….at the end of the day, it doesn’t really mean how much "stuff" you have, although nice…..one mostly feels most successful when they have achieved something that was worth working hard at to get or reaching for something they never thought possible.

The reality is that in order to see change or experience life, you must take a chance. The determining factor on this journey is that you must take a leap of faith…..and travel the road less travelled.

A leap of faith is going from the known to the unknown without a security blanket. You have to let go of something before you grab something else. There is always a chance that you will fall in the split second that you let go. You may be afraid of regret or rejection or even just falling down flat on your face in front of the world…..but…the more life changes, the more it stays the same if you don't do something about it.

A leap from your actual life to what could be possible or discovering where your heart is at and then you may even look back and question yourself why you didn’t do something sooner.

If I had only known? (I do this all the time.) If you are not willing to take a chance, then you are guaranteed one thing.

If you always do what you have always done, then you will always get what you have always got.

If you want to change your results, then you must take risk, the greater the risks the sweeter the rewards. Your possibilities may only be limited by your imagination. Your dreams of time, freedom and appreciation can soon be a reality. If you don't take a leap of faith, then you will continue to get the same results in your life. Success is within your grasp, but you must reach out to access it….and when you do you will look back with no regrets and be happy that you had the journey!

That’s it.

~ H

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Find your mojo.

Posted by Helen in ,

Many people believe that to really be in shape that you must spend countless hours a week working out. That is completely UNTRUE…..I have done my share of mad woman workouts and have also had that one track mind that in order to be super fit would mean to double my time. This often lead to overtraining and sabotage my hard work In the long run, also spending hours a week at a gym is just not a possibility. The solution: Finding something you love and full range of motion activities – it’s not for everyone, and maybe you need a longer more intense form of exercise, but there are so many options to choose from and so many times we limit ourselves.

The truth is, most of us are very busy. Our most precious resource is time itself. We all have multiple responsibilities and we barely have a moment to ourselves. How many of us can actually dedicate multiple hours a day, several days a week, exercising?

So then what?

Many stop exercising all together because they have a preconceived notion that they must spend several hours working out for it to be “worth it”. That is a LIE! In fact, it’s an excuse that many people come up with to NOT exercise.

As someone with many responsibilities I have a real appreciation and awareness of how precious each minute really is. Like many people, I barely have a free minute in the day and my days are full…… Fitness is your priority and working out is no longer a possibility for those people with busy schedules. Not only is it not a possibility, but for most people, it’s a terrible way to get in shape and lose fat. I now have a great appreciation for at home workouts and specifically because I have seen amazing transformations achieved this way!

With age comes knowledge (or at least I like to tell myself that!). My approach to fat loss and building lean muscle and specifically fat loss workouts has completely changed. Here are some basic concepts that I’ve learned along the way:

You don't need fancy smanchy workout equiptment.


You’ll save money on costs.  The only thing that is required is a 10x10 (or sometimes less) space and your body.

Hundreds of exercises can be done with either your bodyweight or a single pair of dumbbells. Under-estimating the power of full body workouts  workouts using only resistance exercises with your bodyweight is a big mistake!!!!!! I have seen amazing transformations, including myself!

Shorten your workouts and skip the chit –chat!

Go to the gym if you feel like you’re “wasting” it by not using it. Just keep in mind that your workouts should focus on speed and intensity. I know that the times that I have spent in the gym can often get distracting when I am there to put out a good sweat and I have Joe Blow wanting to strike up a converstion.

Many go to their local gym for this very social connection. It is GREAT to be able to go out and have that social network. But your workout time is not the place for a social hour! It is supposed to be a time for output!

Most gym workouts look like this, or at least what I have seen: Do a set, walk around, do a set, talk to your buddy, do a set, repeat.

Stop wasting valuable time and get to working out! If your goal is to perform a fat loss workout, you can be done in about 15 minutes! Focus and intensity is where it is at. At home, you can shut off the t.v, shut down the computer, turn off the phones and make that your sanctuary time. You deserve 30 – 60 minutes of your day to give to yourself!

Location and time of day do not matter.

Even the best full body workout is useless if you’re not actually taking the time to do it. Being on vacation or on a business trip, whether you are in a hotel room or at a camping site with your family is no longer an excuse for missing a workout. Once you understand how to utilize  your own body weight as resistance, your excuses for missing a workout are gone. I’m ready for a good full body workout at any time because I keep a pair of runners, rollerblades and workout clothes in my trunk., In under 15 minutes you can get a great full body workout in that will really help you lose fat and build lean muscle.

Dumb bells.

The perfect piece of equipment for at home workouts . By mastering the full body workout, at home workouts do not require any fancy equipment, just your own body.

A key benefit of dumbbells is that you can take several movements and combine them to create one exercise (such as the squat-curl-press), this allows you to make very efficient use of your time. ….and if you are on the go….you may just need a good set of resistance bands or adjustable dumbells.

People who workout on their own are Barrier-breakers. They are the epitome of "talking the talk, and walking the walk." They need no supervising, and they are masters at motivating themselves! They face their fears which gives the the confidence to feel better and become more fit to challenge themselves beyond their comfort level. They are truly committed and dedicated hard workers, and like everyone else who is carrying a fit and healthy lifestyle they are doing what they love, commiting to it because they have been let down before….and they are finding success and the confidence to facilitate their potential. Some people will go on to run marathons, triatholons, join their local soccer team, hike trail, or climb moutains…and yes, some may even find that desire to compete and take their fitness to a whole new level. Some will have the confidence to do things they never could do before and increase their own quality of life! No matter what….. It all comes down to getting fit and healthy and doing it so that the barriers that cause people to quit can be broken down. There is no one way to the same destination, and really isn’t what matters is that we get there?

So many groups out there are  just as committed  out there, you just need to find them.....AND among a strong communuty, you get to support the aspirations of others along the way. We have that sound board, and support system at our fingertips and any given moment.

The important message here is that we are all here for the same reason, so let’s just keep our eye on the prize and have FUN doing it!

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