Deadlines do not scare me. I let go of worry and concentrate on getting things done.

31days

Source: City Of Sydney

Right now I am working on a HUGE goal. It’s been offered to me 3 times previously and I’ve kinda sorta worked for it. This time. I’m working my little tushy off to hit this goal! I had a big wall of doubt come up, but I pushed it to the side. My focus is on getting it DONE. For those of you, read my blog or follow me on Facebook know that one of my mottos is #gsd — that means get shit done!

So how do I put head down and relax into the process of hitting my goal? I plan ahead and break my task into manageable pieces. I know that procrastination only makes things more difficult for me, so I start on a project as early as I can in order to ease the pressure as the deadline approaches.

I let go of the idea that things will just come together and instead take the time to make solid plans. I decide early if I’m going to need more supplies, more research, or more help. This way I have the time to find just what I need in a relaxed and thoughtful manner.

I organize my steps, dividing the task into pieces that I know I can handle. I am far more productive when I choose to do a little bit every day, than if I save it all for a last minute crunch.

I know when to delegate and have people lined up who can help me if, despite my best efforts, I find myself in a bind near the end of a project. Because I have taken the time to help them when they were the ones in need, I know I will be able to count on them to help me.

I am proactive. By approaching each project with care and thoughtfulness, I am confident that I will be able to reach full completion without undue worry.

This is approach my seem rigid, it is, but there is also flexibility. I look at it like this, if I were going to be driving to California from Boston, I would use a map and plot my drive, but I would also know that stuff will happen along the route. It’s my PLAN that will help me to minimize those disruptions and stay the course.

Self-Reflection Questions:

1. Am I proactive or reactive when faced with a deadline?
2. Do I give myself time to deal with unexpected issues that might arise?
3. Have I fostered a team mentality by my own willingness to help others so I can get help when I need it?

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Will This Year Belong to You

Are you one of those people who follow through on their actions or do you find that your good intentions fall to the wayside quickly? Regardless of whichsetting fitness goals type of person you may classify yourself as, why not make this year the year which belongs to you?

This your my mantra is I finish everything I start!

While this may sound like a huge challenge, by breaking it down into smaller steps the picture becomes much clearer. When it comes to setting goals many people often make lofty goals, those that are almost unattainable or out of reach. It’s no wonder that these ambitions and goals are given up almost as fast as they were set.
So how do you set easy to reach goals that will lead you on the path of your dreams?

One of the first things that you need to accomplish is to think about what your goals are. Now we don’t mean traveling the world living out of fancy hotels. We that an awesome goal, don’t get me wrong, but for this blog post I mean the goals that are going to help you lead the life you have always dreamed of. If your goal was to travel the world what would be the steps you need to take to accomplish this?

By breaking down a main goal into smaller segments you are working towards your end goal. Building on the travel goal, what would you need to make this come true? Lots of money for one thing. How would you get this money? This would become a smaller goal. Once you had the money how would you travel, where would you go and how long would you stay in each place. All of these steps are smaller goals that need to be determined.
Do you see how these smaller steps are building up to the main goal? Perfect, this is exactly how you can make this year belong to you.
First define what your end goal is. Then plan out all of the steps you need to take to get there. This might include earning more money, saving money regularly, learning a new skill or it might involve losing weight and getting fit.

Regardless of your end goal, once you have planned out your steps you want to treat each one as a mini goal. Then take each mini goal and work on it until you have reached it. Then take the next one and build upon that. Repeat this process until you can see your end goal in sight.
Along the way you are going to come face to face with stumbling blocks and of course, life will get in the way. All of these things are perfectly normal. What matters is the manner in which you deal with these road blocks.  These will occur, so how will you jump over, around under or through!!

For people losing weight it can be difficult when you reach a plateau for weeks and weeks. It is easier to give up and revert back to your old habits. Those people that are really determined and motivated to reach their target goal will look for ways to deal with these plateaus. These people are fighters!
When working towards a goal you do not always have to work hard on it every day. Sometimes it is healthy to take a short break, just don’t let this become a vacation though!

. Working on a new goal means finding ways to fit it into your life without placing something or someone else in jeopardy.
With this in mind you now have the tools and a plan of attack to make this year belong to you in any way you see fit.

If you goal is to lose weight, I’d love to help you. My Lean & Sexy program does just that. Click here to learn more.

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Allow Training to Eliminate Your Fears

fearisanindicatiorFear is something that holds you back. It’s like a ball and chain refusing to let you make advancements in your life because you worry about what could happen or how you’ll handle certain situations.

You can adopt a combination of physical and mental fitness programs to silence fear and to empower you to take you to a new level. You can become fit, fast and fearless as you improve your body’s strength and fortify your mind against invasions of self doubt.

Don’t mistake strong people as those who never feel fear. They do. There’s just a difference in how they react to it. Instead of running, or burying their head in the sand as many of us do, they stand and fight – turning their fear into a powerful weapon against obstacles that stand in their way.

What happens when you feel fearful? You have a physical reaction. Can you name it for yourself? It might include a nauseous feeling in the pit of your stomach, a weakening of your arms and legs, and maybe even a bit of lightheadedness.

You can honor the reaction your body is giving you – it’s actually being kind trying to warn you that something you dislike is taking place. But then you have to thank it for showing up and advise your fears to sit back and watch you take control. A coach I’ve worked with in the past used to say “lean into your fear”.  It’s our fears that are indicators for something that we need to do. Now if you feel that someone is chasing you, don’t lean into that, but you know the type of fear that I’m talking about. It’s the fear of taking a big step in a direction that may get something that you really want. It could be running a marathon, doing a Spartan type race or going for a promotion at work or attempting start a new business or anything that you feel draw to do.

What are you scared of in life? Is it all of the unknown circumstances – the “what ifs?” that haunt your world? If this is a fear, then you can work on mindset exercises that help you quiet uncertainty and allow life to take its course because you know you can handle whatever may happen.

Is it something physical that frightens you? Maybe you had a run-in with a mean dog, or you got out of an abusive relationship. You can empower yourself with self defense training like martial arts and strength building exercises that boost your confidence in being able to handle these situations.

Sometimes people aren’t really sure of what they’re afraid of – they just know they experience on-going anxiety (sometimes over things like crossing a bridge or being in a place around too many people).

If this describes you, then you can tap into some training that will give you back control over your life – so that you refuse to allow a situation to dictate to you how you will feel or react any longer.

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Set Your Goal & Time-scale For Your Weight Loss Success

If you want to get fit, get healthy and lose weight it is always a good idea to have a plan in place. This will help you to monitor your progress so that hardworkdyou can see how well you are doing. A great way to do this is to have a specific goal in mind and a time-scale in which you want to achieve that goal.

Your Goal Should Be Realistic
One of the most important factors to success is working towards a goal that is achievable. With regards to losing weight, you want to pick a goal that is realistic. Now working out what is realistic is the difficult part. A great way to look at this is to think about your goals in stages. Instead of thinking about losing 100 pounds, think about creating milestones. Break the task down into smaller figures so that you are not faced with such a daunting thing. Instead of 100 pounds, why not set a realistic goal of 20 pounds. You can also break down your goals into days such as what do you want to accomplish in the next 30, 60 and 90 days. Seeing small progress is what will keep you motivated. Motivation is what will keep you moving forward toward hitting and finally achieving your goals.

What is Realistic?
You know that in order to lose weight, you are going to have to change things in your life. You are going to have to look at either starting or potentially increasing the amount of exercise you do. You are going to have to look at the types of food you eat, the choices as well as the portion sizes. Yes, you can change but it is rare for people to make drastic changes overnight. Be patient with yourself and give yourself time. Instead of having an all or nothing mentality, think of two things you can change this week. 

If you have never exercised before, it is not really realistic to say that you are going to exercise 2 hours every morning. Instead set a realistic goal of perhaps going for a 20 minute walk 3 times a week. Think about the things that you know will take a little adjusting to but are not impossible. You are more likely to stick to your goal.

Your Time-scale Should Be Manageable
Once you have set a goal to aim for, you need to set a time-scale that will make it possible for you to reach your goal. It is no good saying that you want to lose 50 pounds in 2 weeks. I say good luck with that!  This is not a healthy time-scale, especially if you are aiming for long term results. Quick fix programs are a dime a dozen, but they don’t last. You’ll have great success in the beginning but then all that weight returns and sometimes even more. Sounds familiar?

If you have armed yourself with the right information, you will be able to work out healthy weight loss goals. For some of you it will be a bit of a surprise as to how long it may take. I say this not to discourage you to be sure you go into this entire process with an open mind. It is much better to make slow and steady progress than to do things too quickly and in an unhealthy or unnatural way.

Starting January 5th I will be starting a 6 month program that will teach you how to set realistic goals and become your own fat loss coach.

 

 

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When You Look In The Mirror What Do You See?

Kim Barnes Jeffferson  TrifitnesssThis post is inspired by two women I overheard in the bathroom. They were looking in the mirror and picking apart their bodies. It got me thinking, how many other women do the same thing? How many women even look in the mirror? How many look and are inspired vs. disgusted by what they see?

For nine years I was a fitness competitor. This meant everything I put in my mouth, was weighed and measured. I worked out like it was my job.

The picture to the right is me, just before I stopped competing. Now some of you are like I’d do anything for the physique a like that.  That physique took hard work and dedication. I wasn’t having much fun. I used to look in the mirror and scrutinized everything. No matter how hard I worked, I wasn’t working hard enough, I always felt someone else was working hard than me. Here’s my secret if you talked to me during that time period, I would have sounded so sane, but my mindset was a hot mess!!

When I stopped competing it was a tough road for me as I wasn’t sure anymore how to workout without a physique goal. People go to the gym all the time what where their goals? How do they motivate themselves to hit the gym and hit with conviction?

I’ve been athletic my entire life and that left me with a number of injuries, now that I didn’t have a show  to get ready for, I had the time to work on my injuries and rehab the correct way. This also gave me something to work towards other than my physique. This was also the first time in my life I started to incorporate an actual rest day. A day that I didn’t workout. What a concept!!

I didn’t realize how that decision would dramatically change my mindset. For the first time it was NOT about my physique it was about what my body could do. Fast forward to, today, my goals have changed dramatically. Now when I workout, it’s not to make sure you see every muscle I have, it’s about how can I be fit for the rest of my life and how can I maximize my time in the gym. I workout anywhere from 30-45 minutes 4-5 times/week. My workouts are all about making me stronger. (Pic below is of me today) I’m not as lean as I used to be but I enjoy my workouts now and do like what I see in the mirror. My mirror image fuels and inspires me to continue to work hard.  I say wow, my  legs just PR’d a dead lift! Those crazy, bigger, faster, stronger conversations don’t happen any more. I look at my body as STRONG!

When you look in the mirror, what’s your conversation?

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Fitober Fest 2014

It’s back!! Last year we took a healthy stroll through October and we are going to do it again.

Join the 30 Day FitOber Fest Challenge to create healthy habits.

Star2 100PercentFree 30 Day FitOber Fest

The aim of this challenge is to inspire you to build healthy habits that can fit into YOURS and YOUR families lifestyle. It’s free to join and at the end of the 30 days my goal is that you have a healthy living plan you that will help you to lose weight, feel great and look fabulous.  Drawing on healthy topics and insights from various fitness sources you’ll have access to fitness tips, recipes, workouts and knowledge to apply to your new healthy lifestyle.

 

Want to join in the fun this year?? Just click the link.  Starting on Wednesday, October 1st you’ll receive a daily email

Fitober Fest 2014

 

FitOber Fest 2014

  1. No purchase necessary.

  2. You do need to link to this page, tweet or Facebook each daily challenge. How else will I know you are participating.

  3. Plus — fitness is a team sport. By posting you will get support not only from me, but others who are taking the challenge.

  4. You will have a private Facebook group to share your insights, questions and ahas.

  5. FitOber Fest runs from October 1st – October 31st

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Are You A Poser?

In my fitness career I’ve found that there are three types of fitness folks. becomeyourdream

  • Seekers: In constant search of the “diet plan” “workout” “coach” “super food” etc. that will help them to achieve their goals. When “the something” doesn’t give them fast weight loss or a quick fix, they give up immediately and declare it a failure.
  • Poser: They say all the right things, buy the right stuff, wear the right clothes, belong to the right groups, talks the talk but kinda walks the walk.
  • Doers: These are the folks that put their blood, sweat and tears into making their goals come true. You get up before the sun rises, go to the gym when they don’t feel it and make the most of their workouts.

You ask the question, how can you transition? Or can you transition? Yes, you can!!

  1. Set your intention. Get clear about what you want!!!
  2. Take an inventory. See how things the way they are. I’m not saying project stuff onto yourself. Talk a good hard look in the mirror and say where you are. Think of it like this. If you were looking at your bank account, you wouldn’t exaggerate your bank balance. That’s what I want you to do with your health.
  3. Now ponder what it would be if you have your ideal/best health or fitness level. Give yourself the opportunity to dream, what it would be like for you. Is it mean or this is where the song “Dreamweaver” comes on.
  4. ACTION – take a look at your dream/vision and pick 2 things that you can do TODAY to move toward that vision.  Once you have those 2 things and STICK with it for 30 days.

The goal of this blog post wasn’t to make any one feel ashamed. It was something for you to think about, and put wonder in your mind about what it would be like to GO FOR IT!
I really think that everyone has something inside of them that holds him or her back from their goals. I know how good it feels to hit my goals and I want everyone to feel that want. I want you to give yourself “permission” to feel great and look fabulous.
How many of you are ready to feel great and look fabulous. I would love to hear what 2 things you are going to work on for the next 30 days, please leave me a comment?

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We Have To Start Somewhere!

I have always been interested in fitness, but my fitness journey really started in January 2002. My husband and I had just gotten married and he’s family has a history or heaallinrt disease and high blood pressure. I told him I didn’t want him to die on me, so we going to give each other a personal training for Christmas.

Enter Mike D. This man CHANGED the trajectory of my life. We met with him every Saturday at 7am for 6 months. During that time I lost 25 pounds and my husband lost 40 pounds.  From the first meeting with Mike, Philip (my husband) and I were ALL IN! That day we went home and throw out all the crap and the “healthy” crap.

Boy, was it a wake up call to lose my cheese and crackers and my pasta. I thought I’d miss it but looking back I had to go cold turkey.

During this time the gym had a weight loss contest. It was based on body comp change and I won.  It was at this time Mike who was a former bodybuilder suggested I think about competing. At this time, I had NO CLUE about competing. I didn’t even know what it was all about. He told me go buy an Oxygen magazine and get back to him.  I flipped through and thought this is not for me. I’m was not a “girlie” girl.

17weeks

17 weeks later

beforeandafter.jpeg

Before

Fast forward 2004, the Red Sox win their first world series. My motto became if the Red Sox can win a World Series anything is possible. I sought out a competition coach and I competed for 9 years.

During this time, what was a hobby turned into a full blown passion. I wanted to be the Mike D. for other people.

You can only imagine what it feels like when you are able to set a goal that you thought was impossible and achieve it.

I wanted to help others feel the same way that I did. Nothing gives me more satisfaction than seeing others achieve their goals.

I started part time in fitness in 2006 and made the transition to full time fitness in 2010.

I can’t imagine my life without fitness and I hope that I can inspire my clients that we Mike inspired me.

Do you have a fitness story? I’d love to hear about your journey. Leave me a comment below.

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[Day 9] Can This Become A Habit??

We’ve laid a good solid foundation, now let’s start burning it in to your brain and make it a habit.jimrohn
Motivation is key to attaining your goals. That is why i asked about why you wanted to partake in this challenge I wanted to make sure you were motivated for the right reasons and you had your head on straight. If you are someone who cannot get excited about your goals, then achieving them can become drudgery. And that just SUCKS!!! Here are 9 tips that will help you over the hump.

 

  1. Rewards If you’ve ever worked with children, you know that bribes work. “Eat your vegetables and you can have more mashed potatoes.” “Get an A on your homework and you get a sticker.” “Clean your room and we’ll go to the park.” As an adult, we tend to drop this habit. We just do the work because we’re supposed to, or maybe we don’t do the work at all because it’s just not fun. Why not add back in some fun! Reward yourself – notice I didn’t call it a bribe? Reward yourself for your success. For example, if your goal is to pack your lunch 3 times during the week, then buy yourself your favorite coffee and every morning, after a successful day that you bring your lunch.
  2. Friends Friends can make goal setting and achieving fun! Whenever you’re tempted to eat something off plan or not head to the gym, why not call or IM a friend! Tell them what’s going on and ask for the kick in the pants to motivate you to stay on plan or just make you laugh. That’s what friends are for. Friends can also join you in your goal. If you’re looking to add exercise to your routine, you can join a gym with friends, or just meet each morning for a brisk walk. Now you’re both getting healthy, and on the days when you’re not feeling like working out, knowing your friend is waiting for you and depending on you will get you out of bed.
  3. Record your successes Journaling is a great tool to track how you’re feeling. It can be even more motivating if you journal your successes. By recording your successes, when you’re having a difficult day, you can open your journal and read your success entries. Remembering what it felt like to succeed will help to motivate you through the tough days.
  4. Be positive A positive attitude is a wonderful motivator. When you’re feeling positive and have a happy outlook, it feels like anything is possible. A good way to stay positive, is planning for those tough times, and knowing how you can turn around your frame of mind, is a useful tool. So what makes you happy?  I have a stash of positive quotes, videos, songs and images that help me when I have my wall kicking moments.
  5. Being grateful What do you have to be grateful for? Remembering what is good and right in our lives tends to put everything else into perspective. When you’re dealing with a particularly difficult day and working out sounds less fun than cleaning the toilet, or you’re thinking a burger and soda at the local drive-thru will solve all of your problems, then it’s time to get out a pen and paper. Why not write down 5-10 things you’re grateful for? This could help snap you out of your funk quickly. Once you remember what is good and right in your world, the gym will maybe not feel so bad, and that takeout food will no longer feel like a life preserver.
  6. Use Triggers Lay out your clothes the night before or pack your gym bag and put it by the door so you don’t forget it.
  7. Get it over with Bite the bullet and head to the gym early. This may mean setting a bed time.
  8. Be prepared We talked the other day about prepping food on Sundays. Also make sure you have the right sneakers.
  9. X marks the spot I love this one. Grab a calendar and mark a red x each time you are successful with one of your goals mark a red x on the your calendar. This will give you visual motivation to keep going.

Your challenge today.

  1. Of the 9 tips which three will you find to be the most helpful and how you can use it.
  2. Find a motivational quote and post somewhere that you can see it

Don’t forget Leave a comment below. Write a facebook post on the Fabulous Fit Squad. If you have a personal blog, write a blog post. Make sure you link back to the site so we can cheer you on and hold you accountable.

Just joining now?? Don’t worry you can catch up.
Day 1 — Intro the challenge
Day 2 — Getting your mind straight 
Day 3 — Goal setting 
Day 4 — What’s on your plate
Day 5 — Lift
Day 6 — Cardio
Day 7 — Living on your own terms
Day 8 — Rest day

 

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{Day 3} Gotta Have Goals!!!

Every client I work with I always ask what are your goals. What are we working towards. I typically get 2 types of response.  They either know their goals and can rattle them off Setting Fiitness Goalsor they look and me and say hmm what do you think I need to work on. When I hear the lather response I’m always taken a back. My feeling if you are seeking advice from a fitness professional you must have a goal. I can certainly help you fine tune them, but I’ve found that when you work toward a goal that isn’t yours you aren’t as passionate achieving it. Setting goals sometimes requires you to deep dig look in the mirror and really ask what you want.

So. today’s challenge is about setting SMART goals. I want you to think of goal setting as creating a road map for where you want to go. Imagine if you wanted to go to California. Would you get in the car and just drive, no.. you’d make a plan. You’d figure out do you drive, fly or some other mode of transportation. You’d map out where in California you were going and then you’d figure out when you’d want to go and for how long.  I want you to keep this analogy in your head as we dive into goal setting.

When clients set goals I typically experience two things.

1. They aren’t measurable, I hear something like this

  • Tone up
  • Get cut you know shredded
  • Lose my tummy
  • Firm up my J Lo (okay that’s my goal =))

2. They aren’t realistic

  • I’m going vacation in 2 weeks I want to drop 20 pounds
  • I want to put on 5 pounds of muscle while I’m training for a marathon
  • I’m going eat less than 1000 calories to drop weight fast

So.. when you set goals it doesn’t have to be this HUGE over the top goal. Now I’m not saying don’t set challenging goals, but set goals that you will be able to see and have some success.

We all have goals that we are trying to achieve, but are you setting SMART Goals. When you set SMART goals you are more likely to achieve them.  SMART goals are written in such a way that anyone who reads them can see what you are trying to achieve.

Here is what I’m talking about:

Specific What do I want to accomplish?
Measurable Criteria for measuring progress toward your goal
Attainable Goals are realistic and can be achieved in a specific amount of time and are reasonable.
Realistic You are both willing and able to work toward achieving this goal.
Timely Goals have a clearly defined time-frame including a target or deadline date.
Examples I will be able to do 10 pushups from my toes by January 31st.
I will bring my lunch 3 days on Mondays, Wednesday and Thursdays for the month of February.
I will do cardio for 30 minutes 5 times/week on Sundays, Tuesdays, Thursdays, Fridays and Saturdays.

Is this starting to make sense?? So.. Day 3 Challenge as you can image is to set goals for this 30 day challenge.

  • They should begin with I will……
  • Now if you are feeling aggressive let’s set some goals for the next 60 and then 90 days.
  • I write a lot about goals so here are some additional reading about goals that may help you.
  • If you are stuck reach out! That’s why I’m here.

Don’t forget Leave a comment below. Write a facebook post on the Fabulous Fit Squad. If you have a personal blog, write a blog post. Make sure you link back to the site so we can cheer you on and hold you accountable.

Just joining now?? Don’t worry you can catch up.
Day 1 — Intro the challenge
Day 2 — Getting your mind straight

Stay tuned.. tomorrow I will give you the building blocks of good nutrition.

Resources:
Hold Yourself Accountable
5 Ways To Successfully Reach Your Weight Loss Goals
Excuseville
Hairy Eyeball of Truth

 

 

 

 

 

 

 

 

 

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