A friend of mine once told me that fixing the outside if the inside is broken tends to only accentuate the brokenness.
My disclaimer is that I am not a licensed psychologist, psychiatrist or even a psychic, so anything posted on this blog is intended as an unofficial helping hand.
Self image and self perception are huge issues in relation to your health and fitness. There are some who no matter what the result never see themselves any different. Their body might be healthy, but the inside still isn't. Your heart health is just as important as your physical health.
Your heart is more than just the thing that pumps blood to the rest of your body. The heart in a lot of cultures was consider the center or the seat of your being. It is widely considered that the source of life both physically and spiritually/emotionally was the heart! All this being said your health goes far beyond a flat tummy, bulging biceps and skinny waist. Health is an emotional issue. Health is a spiritual issue. Health is a wholistic issue. All of you needs to be healthy.
While focusing in on your fitness improves you body, focusing in on your relationships will improve you heart condition. While locking in on what goes in your mouth, lock in on what you put into your mind. Surround yourself with positive and encouraging people. Read books, blogs, posts that will fill your heart and mind with peace, joy and love.
Take aim at making all of you healthy! Here some tips:
1) Read personal development type books. Books that better you!
2) Find a faith community - church, synagogue, Bible study.
3) Find friends that build and support you in your dreams and in your health goals.
4) Continue to exercise. Endorphin make you happy!
5) If necessary find someone or place to help you deal with the emotional stuff - a counselor or psychologist. There is no shame in asking for help. We all need some help!
Your heart and your spirit are just as important as your body. Get all of you healthy!
Beachbody Challenge
Showing posts with label diamond elite. Show all posts
Showing posts with label diamond elite. Show all posts
Thursday, February 7, 2013
Thursday, January 31, 2013
I ate my feelings and...
In our continued stream of thinking along nutrition and my continually belief that confession is good for the soul...I am an emotional eater. When it rains, it pours highly carbohydrated snack foods in a Noah's Ark style flood. In order for me to achieve the success of my goal weight and maintain that healthy, the one thing I have to find control over is my emotional eating. I tend to eat when the stresses of life become overwhelming.
So here are 3 alternatives to eating my weight in snack foods:
1) Workout - pop in a DVD and sweat it out. Pushing my physical fitness and releasing endorphin keeps me from binging.
2) Run - while similar to working out, running allows me to put my body on cruise control and engage my mind in some thinking and processing. It gives a chance to escape to another place (both physically and mentally) and avoid the snacks.
3) Laugh - The proverb says that laughter is good medicine. Being able to find humor in laugh is healthy. While whatever the situation was may not have be funny at all, there is plenty in life to find laughter in. So laugh, smile, and take your hands away from the sweets and salty.
I have not perfected being an overcomer of emotional eater. I am working on it. I try to use these alternatives to stuffing my face. In an honest reflection, I really don't feel any better by eating. While I satisfy my taste buds, I upset my belly and worse really don't emotionally feel any better. (SAD FACE)
Tuesday, January 15, 2013
Day #9 What do you believe?
I was challenged by a video I watched today on something that had already been stirring in me. If you are anything like me, you are gifted, skilled, talented and even capable. The one thing that keeps me from reaching my dreams more than anything else is a big fat ME. I am the stumbling block, I am the hindrance.
Here is the things I believe in when it comes to health and fitness: one exercise and diet are the keys. As a Beachbody coach, I honestly believe in Beachbody fitness programs and in Shakeology. They are not the problem. Where my struggles comes in is believing in me. I know I touched on this earlier, but this is such a truism. If you put the work in, the work works. Yet, somehow, when I quit believing in myself, when I quit caring enough about the person inside, I quit caring for the person on the outside. And then I quit putting the work in.
Health and Fitness are more than physical things. They are very much emotional. Let me put it into perspective...you never reach for a bag of carrots after a big breakup. No, of course not, it's a tub of ice cream. Our emotions are indicators and at times dictators of our physical well being. Our emotional well being is intertwined with our physical well being. The two are inter-locked.
My problem many days is that I let my emotions and the way I view and believe about myself dictate my physical well-being. I don't quit exercising because I believe it doesn't work. I don't shove greasy food in my mouth because I think it makes me healthy. No, I resort to laziness and bags of goo when I quit feeling worth the work.
So let me pass on the tips shared with me today. When negative thoughts fill your space and try to push out the positive you believe about yourself, do this. Write down the negative thought. Draw a line through it. Write the opposite, something positive.
My struggle has been with this (honest confession moment, prepare yourself):No one cares about you or really likes you, so why should you care about yourself.
The question is what do you believe about you?
EXERCISE:
Les Mills Combat HIIT Power + plus some free weight work
Here is the things I believe in when it comes to health and fitness: one exercise and diet are the keys. As a Beachbody coach, I honestly believe in Beachbody fitness programs and in Shakeology. They are not the problem. Where my struggles comes in is believing in me. I know I touched on this earlier, but this is such a truism. If you put the work in, the work works. Yet, somehow, when I quit believing in myself, when I quit caring enough about the person inside, I quit caring for the person on the outside. And then I quit putting the work in.
Health and Fitness are more than physical things. They are very much emotional. Let me put it into perspective...you never reach for a bag of carrots after a big breakup. No, of course not, it's a tub of ice cream. Our emotions are indicators and at times dictators of our physical well being. Our emotional well being is intertwined with our physical well being. The two are inter-locked.
My problem many days is that I let my emotions and the way I view and believe about myself dictate my physical well-being. I don't quit exercising because I believe it doesn't work. I don't shove greasy food in my mouth because I think it makes me healthy. No, I resort to laziness and bags of goo when I quit feeling worth the work.
So let me pass on the tips shared with me today. When negative thoughts fill your space and try to push out the positive you believe about yourself, do this. Write down the negative thought. Draw a line through it. Write the opposite, something positive.
My struggle has been with this (honest confession moment, prepare yourself):
The question is what do you believe about you?
EXERCISE:
Les Mills Combat HIIT Power + plus some free weight work
Monday, January 14, 2013
Day #8 - My 5 Struggles
Weigh in day! It is a day of hope that teeters on being a great celebration or a possible deflation. Today was somewhere in between. I was down to 181.2 and a BMI of 25.98, a total weight loss of 3.6 lbs. Pretty good for a weeks work, but honestly was hoping for better. I know, maybe that sounds like I was looking for a miracle. This got me thinking about the struggles we face. So here are the 5 struggles I face and how I do my best to overcome them.
1) FOOD -
Inside of me is an 11 year old chubby kids who still buys his jeans in the "HUSKY" section. That kids loves sweet tea, pizza, and especially Chex Mix. While the grown up healthier Jeff has grown to enjoy eggplant, cabbage, zucchini and other veggies. There is a part of me that still has the urge to tear open a bag of party mix and eat it 'til it is gone.
How I deal: For starters, try not to keep it in the house. Secondly, to make a better choice if I do get the urge. And at times, I do treat myself to some Bold Party Blend Chex Mix, but I pour an amount in a bowl and try, try, try to not go back to the bag.
2) TIME -
Probably the second biggest hiccup we have to our health and fitness is squeezing out the time to do it. I have a wife, three kids and a whole heap of responsibilities. I feel ya on this one...So I schedule my workouts in my to do list. I tell my family that this is when I am working out and try to manage other activities around it. Try to establish a set time to do it - early morning, after the kids go to bed, just after work. If it becomes part of the daily routine, then you and everyone else will work around it.
3) EXERCISE
Simply put, if you don't love it, you won't want to do it. Find a program that you really enjoy doing. Don't have one, then I would love to recommend a few. I tried to doing TurboFire, similar to TurboKick classes. I felt like a dancing bear and hated it. I found myself not wanting to do it. If you hate it, you won't do it. Find one you LOVE! It makes it easy to do.
4) THE MIRROR
I may struggle the most with the man looking back at me. I have some convincing of myself to do that I deserve to look and feel better. Obesity is mentally and emotionally crippling disease. When you see change it fuels the fire. When you bust your can and don't see change, you start to question why you are doing it. You look in the mirror and say "why?" I have worked hard on my Jack Handy and telling myself that I deserve it.
5) WHY
Losing sight of your WHY is the quickest way to lose motivation. About 3 years ago, I checked in around 220 lbs, ate whatever I wanted and to use a country song reference treated my body like an old honky tonk - minus the booze, smokes and loose women. Our youngest was an infant, we had one in school and one about to start school and they needed and deserved a dad who could go play catch in the yard, chase after bicycles, and have the energy to be active with them. My wife deserved a husband who had energy at the end of the day. I deserved to be healthy and have a long life..see my kids become adults and live out their lives. They are my WHY.
MEALS: updated later
EXERCISE:
Les Mills Combat Kick Start 30 -- my eleven year old son was my workout partner
1) FOOD -
Inside of me is an 11 year old chubby kids who still buys his jeans in the "HUSKY" section. That kids loves sweet tea, pizza, and especially Chex Mix. While the grown up healthier Jeff has grown to enjoy eggplant, cabbage, zucchini and other veggies. There is a part of me that still has the urge to tear open a bag of party mix and eat it 'til it is gone.
How I deal: For starters, try not to keep it in the house. Secondly, to make a better choice if I do get the urge. And at times, I do treat myself to some Bold Party Blend Chex Mix, but I pour an amount in a bowl and try, try, try to not go back to the bag.2) TIME -
Probably the second biggest hiccup we have to our health and fitness is squeezing out the time to do it. I have a wife, three kids and a whole heap of responsibilities. I feel ya on this one...So I schedule my workouts in my to do list. I tell my family that this is when I am working out and try to manage other activities around it. Try to establish a set time to do it - early morning, after the kids go to bed, just after work. If it becomes part of the daily routine, then you and everyone else will work around it.
3) EXERCISE
Simply put, if you don't love it, you won't want to do it. Find a program that you really enjoy doing. Don't have one, then I would love to recommend a few. I tried to doing TurboFire, similar to TurboKick classes. I felt like a dancing bear and hated it. I found myself not wanting to do it. If you hate it, you won't do it. Find one you LOVE! It makes it easy to do.
4) THE MIRROR
I may struggle the most with the man looking back at me. I have some convincing of myself to do that I deserve to look and feel better. Obesity is mentally and emotionally crippling disease. When you see change it fuels the fire. When you bust your can and don't see change, you start to question why you are doing it. You look in the mirror and say "why?" I have worked hard on my Jack Handy and telling myself that I deserve it.
5) WHY
Losing sight of your WHY is the quickest way to lose motivation. About 3 years ago, I checked in around 220 lbs, ate whatever I wanted and to use a country song reference treated my body like an old honky tonk - minus the booze, smokes and loose women. Our youngest was an infant, we had one in school and one about to start school and they needed and deserved a dad who could go play catch in the yard, chase after bicycles, and have the energy to be active with them. My wife deserved a husband who had energy at the end of the day. I deserved to be healthy and have a long life..see my kids become adults and live out their lives. They are my WHY.
MEALS: updated later
EXERCISE:
Les Mills Combat Kick Start 30 -- my eleven year old son was my workout partner
Friday, January 11, 2013
Day #5 Just Ask
"I can do it myself..." at least that is what I always seem to try to convince myself. In reality it is not a confidence in my own abilities to act like that, but more my fear of asking for help. Maybe you are like me and would rather suffer through, struggle, and face defeat rather than suck it up and ask someone for help. It is not even that I don't want help or that I believe that I don't need it...the struggle comes in asking.
Sometimes fear sets in. What will they think if I ask? How will they respond? Will they see me as weak? These question flood us (or just me) and handicap me from getting the help I need, whether in weight loss or business or finances or just life. Our character traits spill over into every area of our life. So if you struggle with asking for help in general, what I know is that you are not going to go to someone and say "help me lose the weight." How do I know this? Because I am that guy, who struggled and struggle and refused to ask anyone for help. I wrote earlier this week about how support creates success. But you will never get the support you need if you don't ask. I finally asked. I went to a friend who had reached out to me about Beachbody and I said I need to help to get to the goals I have.
While I am less than perfect at asking, as matter of fact, still learning to ask for the things I want and need. I am getting better. Our first step to reaching the goals we set might be as simple as asking someone to help. If you have health and weight loss goals, here is an open hand extended. Just ask for help...
MEALS:
Breakfast: Egg with 2% pepperjack cheese on 10 grain Brownberry toast, medium Red Delicious apple - total cal - 275
Snack #1: Chocolate Shakeology, frozen strawberries, 1/2 cup skim milk w/ ice and water - 270
Lunch: 5oz of tuna with spicy brown mustard and sweet relish, baby carrots, banana, 10 grain Brownberry bread - 378
Snack #2: 6 sourdough pretzel nuggets, Brownberry toast with Wholly Guacamole, baby carrots - 290
Dinner: Lean Turkey sausage link, potato, onion and green pepper pan fried - 335
Total Calories: 1548
EXERCISE:
Les Mills Combat HIIT Plyo Shock - or in other words 30 minutes of pain and agony!!!
Sometimes fear sets in. What will they think if I ask? How will they respond? Will they see me as weak? These question flood us (or just me) and handicap me from getting the help I need, whether in weight loss or business or finances or just life. Our character traits spill over into every area of our life. So if you struggle with asking for help in general, what I know is that you are not going to go to someone and say "help me lose the weight." How do I know this? Because I am that guy, who struggled and struggle and refused to ask anyone for help. I wrote earlier this week about how support creates success. But you will never get the support you need if you don't ask. I finally asked. I went to a friend who had reached out to me about Beachbody and I said I need to help to get to the goals I have. While I am less than perfect at asking, as matter of fact, still learning to ask for the things I want and need. I am getting better. Our first step to reaching the goals we set might be as simple as asking someone to help. If you have health and weight loss goals, here is an open hand extended. Just ask for help...
MEALS:
Breakfast: Egg with 2% pepperjack cheese on 10 grain Brownberry toast, medium Red Delicious apple - total cal - 275
Snack #1: Chocolate Shakeology, frozen strawberries, 1/2 cup skim milk w/ ice and water - 270
Lunch: 5oz of tuna with spicy brown mustard and sweet relish, baby carrots, banana, 10 grain Brownberry bread - 378
Snack #2: 6 sourdough pretzel nuggets, Brownberry toast with Wholly Guacamole, baby carrots - 290
Dinner: Lean Turkey sausage link, potato, onion and green pepper pan fried - 335
Total Calories: 1548
EXERCISE:
Les Mills Combat HIIT Plyo Shock - or in other words 30 minutes of pain and agony!!!
Thursday, January 10, 2013
Day #4 Determination and Big Things
*Disclaimer - I told you from the start this was half health and fitness and half emotional well being. I got a feeling today is a little more emotional well being.
I weighed in this morning was down 3.1 pounds. Not bad work for three days. Most of that is shedding the junk I consumed over the week I was home in Illinois. But as I have dug a little deeper inside what I also realize is I have a satisfaction level for small things in my life. Don't get me wrong, I absolutely believe in celebrating little wins. My issues is being settle with little wins. Settling for little wins and then stopping which is more dangerous. What this really drives at is belief that I deserve big things. I deserve a better paying job, I deserve to have the life I want, I deserve to lose the weight and have the body I want, I deserve to have a great Beachbody business. It is this core belief that triggers determination inside of us to go work like crazy to achieve those things.
I don't believe, just because you believe you deserve something that it is automatic. Although, our achievement bone is directly connected to our thinking bone. In short you have to believe that you can achieve and overcome obstacles in order to have the determination to do that. Here are my goals:
1) Weigh 170 pounds by April 1st
2) Reach Diamond Status Coach with Beachbody by Summit in June
There are some other personal, financial and emotional goals that I have set for myself that I won't bore you with. Here is the crux of today, I have to believe that I am worth good things and big things. I am worth the goals I have set. If I believe then I will keep my eyes on the prize and push through to reaching those.
Thanks for taking this journey with me!
MEALS:
Breakfast - total calories: 315
Snack #1 - total calories: 270
Lunch - total calories: 380
Snack #2 - total calories: 340
Dinner - total calories: 225
Total Calories: 1530
EXERCISE:
Les Mills Combat LIVE 30
I weighed in this morning was down 3.1 pounds. Not bad work for three days. Most of that is shedding the junk I consumed over the week I was home in Illinois. But as I have dug a little deeper inside what I also realize is I have a satisfaction level for small things in my life. Don't get me wrong, I absolutely believe in celebrating little wins. My issues is being settle with little wins. Settling for little wins and then stopping which is more dangerous. What this really drives at is belief that I deserve big things. I deserve a better paying job, I deserve to have the life I want, I deserve to lose the weight and have the body I want, I deserve to have a great Beachbody business. It is this core belief that triggers determination inside of us to go work like crazy to achieve those things.
1) Weigh 170 pounds by April 1st
2) Reach Diamond Status Coach with Beachbody by Summit in June
There are some other personal, financial and emotional goals that I have set for myself that I won't bore you with. Here is the crux of today, I have to believe that I am worth good things and big things. I am worth the goals I have set. If I believe then I will keep my eyes on the prize and push through to reaching those.
Thanks for taking this journey with me!
MEALS:
Breakfast - total calories: 315
Snack #1 - total calories: 270
Lunch - total calories: 380
Snack #2 - total calories: 340
Dinner - total calories: 225
Total Calories: 1530
EXERCISE:
Les Mills Combat LIVE 30
Wednesday, January 9, 2013
Day 3 - The lonliest place
What I have found is that I succeed in my health and fitness when I don't do it alone. My wife and I started this journey together three years ago and both have been most successful when we are in FULL SUPPORT of one another. Full support is not "hey great for you." Full support is I am going to sweat while you sweat. I am going to eat better and be accountable to bring better food into our house. Full support is pushing one another off the couch to get a workout in.
Not everyone has a partner in life that gives that support, but that does not mean you are alone. I would love to be a part of support system for you, if you would do the same for me. Statistics show you have a great chance of losing weight, getting healthy and staying that way with proper support. If interested comment below and we will connect.
I need you and whether you want to admit it you might just need me too.
MEALS:
Breakfast - 100% Whole wheat, sugar free toast, 1 egg, 1 pc turkey bacon, 2% sharp cheddar cheese and a banana - 340
Snack #1 - Chocolate Shakeology, frozen strawberries, 1/2 cup of skim milk, ice and water - Total Cals - 270
Lunch - Tuna with spicy brown mustard and sweet relish (my little indulgence), 100% whole wheat sugar free bread, red delicious apple, quaker chocolate chunk granola bar - Total cal - 400
Snack #2 - Red delicious apple, 2 tbsps natural peanut butter - Total Cal - 275
Dinner - 2 eggs, zuchini & squash topped with Ragu Heart Healthy spaghetti sauce - Total Cal 245
Total Cal - 1530 (there may be another snack yet coming)
EXERCISE:
Les Mills Combat Kata 45 - 45 minutes of boxing, karate, a little muay thai and fat calories burned!!
Tuesday, January 8, 2013
Day 2 - Don't Call It a Come Back
LL Cool J has the hit lyric "don't call it a come back, I have been here for years" from the track Mama Said Knock You Out. LL was proclaiming his inner belief in himself despite lacking radio success he had never really gone anywhere.
Even when no one else believes you are making progress, you have to believe. I know I am not alone when I say for some of us out there the person we aim to please the least is the person in the mirror. So finding inner strength and belief to drive us to success is possibly the most difficult strength to find.
Inside us lies a 16 year old kid who believed he could do about anything still lies inside of me. I am just trying to tap into him a little in order to push past the current visual of who I am to reach the me I am trying to become. Don't call it a comeback...
MEALS:
Breakfast - 100% whole wheat english muffin, 1 egg, 1 pc turkey bacon, 1 pc pepperjack cheese and 1 banana - Total Cal 335
Meal #2 - Chocolate Shakeology, 1 cup frozen strawberries, 1/2 cup skim milk, ice and water - Total Cal 275
Lunch - 5oz can of tuna with mustard, 1 pc 100% whole wheat, sugar free bread, baby carrots, apple Total Cal - 335(ish)
Dinner - Tilapia with worcheshire and lemon pepper, green beans, banana, 1 pc whole wheat bread Total Cal - 365
Snack #2 - Red delicious apple, 2 tbsp natural peanut butter - Total Cal 270
Daily - 1580 Total Calories
Exercise:
Les Mills Combat HIIT Power - Consider this a Insanity/P90x hybrid style workout. Lots of legs, lots of upper body, lots of calories!
Even when no one else believes you are making progress, you have to believe. I know I am not alone when I say for some of us out there the person we aim to please the least is the person in the mirror. So finding inner strength and belief to drive us to success is possibly the most difficult strength to find.
Inside us lies a 16 year old kid who believed he could do about anything still lies inside of me. I am just trying to tap into him a little in order to push past the current visual of who I am to reach the me I am trying to become. Don't call it a comeback...
MEALS:
Breakfast - 100% whole wheat english muffin, 1 egg, 1 pc turkey bacon, 1 pc pepperjack cheese and 1 banana - Total Cal 335
Meal #2 - Chocolate Shakeology, 1 cup frozen strawberries, 1/2 cup skim milk, ice and water - Total Cal 275
Lunch - 5oz can of tuna with mustard, 1 pc 100% whole wheat, sugar free bread, baby carrots, apple Total Cal - 335(ish)
Dinner - Tilapia with worcheshire and lemon pepper, green beans, banana, 1 pc whole wheat bread Total Cal - 365
Snack #2 - Red delicious apple, 2 tbsp natural peanut butter - Total Cal 270
Daily - 1580 Total Calories
Exercise:
Les Mills Combat HIIT Power - Consider this a Insanity/P90x hybrid style workout. Lots of legs, lots of upper body, lots of calories!
Saturday, December 15, 2012
It is all about me!
I know that sounds selfish, but sometimes you have to be!
There are days I set an alarm to workout just to snooze through it until I have left myself just enough time to avoid my exercise routine. Just being honest! There are other days I workout out of an obligation to my role as a Beachbody Coach, because I know you are watching me. But there are days that put in my DVD, push play and sweat it out just because I want to, just for me.
Maybe one of the greatest lessons I am learning and want to share with you is that if you take this journey of health and fitness do it for one reason and one reason alone, FOR YOU! If you are sweating and working for the approval of someone else, then you are working for the wrong reasons. If you are sweating and working to get someone else's attention, then you are working for the wrong reasons. But if you are sweating your guts off because you want to make a difference in YOU, then you are working for the right reasons.
What I have learned is that if you do it for any reason other than for the yourself, then you will eventually quit. While changes may garner more attention that attention is not as fulfilling as feeling good about who you are. While your new shape make gain you approval, that approval will never be as fulfilling as being happy with who you are. Each day as you push play and become drenched in perspiration find fulfillment in who you are becoming. Know that it is a journey you are on and each day brings you closer to your goal of becoming the You that YOU desire to be. Do it for YOU and nobody else!
There are days I set an alarm to workout just to snooze through it until I have left myself just enough time to avoid my exercise routine. Just being honest! There are other days I workout out of an obligation to my role as a Beachbody Coach, because I know you are watching me. But there are days that put in my DVD, push play and sweat it out just because I want to, just for me.
Maybe one of the greatest lessons I am learning and want to share with you is that if you take this journey of health and fitness do it for one reason and one reason alone, FOR YOU! If you are sweating and working for the approval of someone else, then you are working for the wrong reasons. If you are sweating and working to get someone else's attention, then you are working for the wrong reasons. But if you are sweating your guts off because you want to make a difference in YOU, then you are working for the right reasons.
What I have learned is that if you do it for any reason other than for the yourself, then you will eventually quit. While changes may garner more attention that attention is not as fulfilling as feeling good about who you are. While your new shape make gain you approval, that approval will never be as fulfilling as being happy with who you are. Each day as you push play and become drenched in perspiration find fulfillment in who you are becoming. Know that it is a journey you are on and each day brings you closer to your goal of becoming the You that YOU desire to be. Do it for YOU and nobody else!
Sunday, September 30, 2012
Wednesday, September 26, 2012
46th in the nation...
Way to go Kentucky...the state celebrated an amazing athletic accomplishment in April, an 8th NCAA National Championship in basketball. While another banner is hung in Rupp Arena, the state of Kentucky ranks 46th in the United States in least OBESE states. An estimate is that over 31% of the state is obese.
An USA Today article says that by 2030 the United States as a whole will be somewhere close to 40% obese.
Maybe that does not alarm you, maybe you look at that number and say oh, well that can't be me. That is what I thought. I was overweight, yes. Heavy, yeah okay. Obese, not me. Obesity is measured on the BMI scale. If your Body Mass Index is over 30% you are considered obese. Let me give you my numbers at 5'9" and 218 lbs, I was at a BMI of over 32% (besides looking like a pregnant man).
Check for yourself...what is your BMI.
1) If you find yourself needing to make a change. I want to help you do that.
2) If you find yourself wanting to be a part of helping others make a change. I want to help you do that.
Join Team Beachbody in our goal to end the trend of obesity!!!! The Revolution Has Begun!!!
An USA Today article says that by 2030 the United States as a whole will be somewhere close to 40% obese.
Maybe that does not alarm you, maybe you look at that number and say oh, well that can't be me. That is what I thought. I was overweight, yes. Heavy, yeah okay. Obese, not me. Obesity is measured on the BMI scale. If your Body Mass Index is over 30% you are considered obese. Let me give you my numbers at 5'9" and 218 lbs, I was at a BMI of over 32% (besides looking like a pregnant man).
Check for yourself...what is your BMI.
1) If you find yourself needing to make a change. I want to help you do that.
2) If you find yourself wanting to be a part of helping others make a change. I want to help you do that.
Join Team Beachbody in our goal to end the trend of obesity!!!! The Revolution Has Begun!!!
Tuesday, September 18, 2012
Fallen and I can't get up...
The journey to health and fitness is much like a mountain climb. You journey over difficult terrain -- over rocks, cliffs, dusty trails, rivers and gorges. At times along that journey you slip and fall -- fall into 3 slices of deep dish pizza, you tumble over a busy week where you don't exercise, you trip over excuses that give you permission to return to old unhealthy habits. When I was a kid there was a commercial that was as much the punchline of joke as it was a critical piece of advertising. The commercial was a little old lady on the floor who was unable to get herself off the floor. She pushes a button and hollers out "I've fallen and can't get up."
As we climb this mountain, there are moments where we are the little old lady on the floor. There comes a point where we have to do one of two things -- either we A) muster the strength and courage to pick our self back up and continue that climb. We get back on the treadmill, push play on that program, say no to the Krispy Kreme and yes to healthy meal.
OR B) we cry out like the little of lady "I have fallen and I can't get up". This is where support is critical. What I have found as a truth or axiom in my life is this scripture: "Two are better than one, for they have a better return for their labor." You are more likely to find success in a partnership or group. You are more likely to get up from the side of the mountain with the help of someone else.
Reach out for that help! If you are looking for someone to be that support, let me put you into Challenge Group to get you off that floor!
Monday, September 3, 2012
When to give up...
The truth of the matter is your mind will quit before your body is ready to. Let's face it none of us like pain, but pain is what is required to see change in your physical appearance. There is that mechanism in your body that fires a signal to the brain telling it to stop whatever it is doing that is causing the pain. This mechanism is an amazing feature when we touch a hot stove, stick your hand in snow or slam your finger in the door. But this feature is a hindrance from success when it comes to achieving optimal results in your physical fitness. A trick I have used to trick my brain is the "one more" approach. When I started my weight loss journey with running, it was the one more stoplight or mailbox approach. My brain was telling my body to stop, I had to speak louder than the voice in my head telling it "just one more...". I would reach that mailbox or streetlight and I would have to tell my brain "just one more...". I would do this over and over until I reached my final destination on my run.
When it comes to physical conditioning through lifting and training, I think the "one more..." approach is just as necessary. In order to break through barriers of weight loss, training, or conditioning you have to break through the mental wall that keeps you from reaching your peak. As an Insanity graduate, there were days I went through the motions of the workout, but I realized if I wanted peak results I had to give peak performance. In short I had to overcome the voice in my head and push out one more push-up. Press through the pain of 10 more seconds of high knees.
The point of giving up is the point where you can physically give no more but even then you say to yourself "just one more..."
A Fitter You!
Tuesday, July 24, 2012
Rinse, Lather, Repeat...
So I know the title boosts of washing your hair, but in it lies a key piece of wisdom. As a Beachbody Coach, I realize that we offer some amazing program, but this rule applies universally beyond just the programs. What so many find during a structured exercise and diet programs is amazing results. What also tends to happen is the post program let down. When the program is done, most people don't have a plan what to do after that.
So you wore out 9 weeks of Insanity or 90 days of P90X or you just finished training for the Tough Mudder - what now? That is the huge question! Repeat - okay, so maybe not go through the same program or same training. But what was the why you did the initial program - weight loss, healthier lifestyle, a specific event to complete. Repeat establishing a new why - build muscle, train for a new event, lose more weight... By repeating the steps that drove you your why in the first place will move you towards your next why.
If you accomplished something tough like completing a program or training for an event, you have established great habits to reach that goal. The interesting thing about good habits is that they are just as quickly broken as they were established. If you get out of the habit of exercising, training, and eating right even for just a week - it breaks that pattern you had established is nearly as difficult as the first time you started.
So rinse, lather, repeat...find a new why. Pick a plan to accomplish it. Stay in the habit!
So you wore out 9 weeks of Insanity or 90 days of P90X or you just finished training for the Tough Mudder - what now? That is the huge question! Repeat - okay, so maybe not go through the same program or same training. But what was the why you did the initial program - weight loss, healthier lifestyle, a specific event to complete. Repeat establishing a new why - build muscle, train for a new event, lose more weight... By repeating the steps that drove you your why in the first place will move you towards your next why.
If you accomplished something tough like completing a program or training for an event, you have established great habits to reach that goal. The interesting thing about good habits is that they are just as quickly broken as they were established. If you get out of the habit of exercising, training, and eating right even for just a week - it breaks that pattern you had established is nearly as difficult as the first time you started.
So rinse, lather, repeat...find a new why. Pick a plan to accomplish it. Stay in the habit!
Saturday, July 14, 2012
When in doubt...try!
All my life I have heard the expression "When in doubt..." then followed by some sort of lame advice. Doubt is one of the things that creeps into our minds that can prevent our bodies from achieving maximum success. Doubt is the thoughts that keep us from putting in the work. Doubt is the thing that keeps us from making wise choices with our food. Doubt can single handily set you back on progress. If the workout looks hard, you "doubt" you can do it. Not big on veggies, you "doubt" you can eat healthy. Here is your homework...replace doubt with try. If the workout looks hard give it a TRY! Don't like broccoli, give peppers or asparagus a TRY. Doubt will keep you from trying things. Let me help you out, you will fail. You may fail to complete every sit up, push up, burpee. You will fail and munch on some high fat food. Fail TRYING, then you are not failing at all. You are attempting to make progress. The greatest failure is to fail without ever trying. So try, try, try! And when you fail pick yourself back up and try, try, try again.
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