Gotta FAITH IT til you MAKE IT!!

How do you know that when you invest in a fitness program that it is going to work for you?
How do you know that when you start a new job that it is going to be the perfect fit?
How do you know that you are going to be successful when you start a new business?

YOU DON’T… with anything in life there are a bazillion unknowns, what ifs, wrong turns and obstacles.

You can’t see into the future and you can’t change what hasn’t happened yet.

you were given this life

What you can do is decide that you are going to HAVE FAITH in the process. That each day you will work hard, and each day you will give it your best! You won’t worry about being perfect, but you will do your own PERSONAL BEST!

MAX out in your own life every single day, go to bed at night knowing that you have given it all you have got!

Have faith that you are DESTINED for happiness and believe in yourself!

If you struggle in those areas it’s time to seek out a solution whether its a great friend to chat with, a professional to give you guidance or surrounding yourself with those that lift you up!

I can say that having “FAITH” helped me to see thru the ups and downs. It’s not easy but it is worth it! FAILURE is NEVER an option! Every obstacle is a learning experience and a chance to pay it forward to the next person I meet!

LEAD IT TO FAITH—– You are not meant to fail, you make yourself fail bc you hold yourself back!

LETS GO OUT THERE WITH STRENGTH AND FAITH THIS WEEK! ARE YOU IN!!!?!?!?!?

To start your own personal transformation, commit to my 30 day FREE series Commit to Be Fit and get started right away!!! No obligation. Just 30 days of encouragement, inspiration, fit tips, and wellness guidance.

My Assertive Rights (and Yours too!)

Each person comes with a set of rights and regulations. We all vary in patience, ideas, tolerance, love, anger, morals, beliefs, etc. We also have various degrees of behavior and how we handle other people, situations, issues, relationships and power struggles.
assertive chart
I was given a valuable technique for helping us find where we stand from passive to aggressive and I made an easy to understand chart. When you are passive {like a loyal teddy bear} you do not cause a stir or stand up for your issues but in doing that you cause an underlying volcano of emotions. When you are aggressive {like an angry snake} you tend to stand up too heavily for your issues and have a tendency to forget others have their own rights and issues.
When you are assertive {like a wise owl} you pay equal attention to what is right for you and what is right for the other person.
Within your assertive rights is a powerful belief system. It empowers you to take care of yourself while you remain respectful of other people taking care of themselves.

 

Here is a list of my {and your} Assertive Rights:
Assertive Rights

When we live by strive to maintain our own assertive rights and honor that of others we successfully create a relationship that is based on mutual understanding and respect.

assertive belief

NEVER GIVE UP

At some point in the various journeys we embark on in our lives, we get to a part where we feel like giving up. Sometimes we give up before we even start and other times we give up just before we are about to make that huge break-through that we have been putting so much effort in to achieve.
never give up lights
NEVER GIVE UP!
I have created this list of 22 reasons why you should never give up and I hope that you will find it before you give up, so that I can inspire you to keep going!
1- As Long As You Are Alive Anything Is Possible
The only valid excuse you have to give up is if you are dead. As long as you are alive (and healthy and free) you have the choice to keep trying until you finally succeed.
2- Be Realistic
The chance of mastering something the first time you do it is almost non-existent. Everything takes time to learn and you will make mistakes. Learn from them.
3- Nelson Mandela
Campaigned for justice and freedom in his South Africa. Spent 20 years in jail for his opposition to apartheid. On release he healed the wounds of apartheid by his magnanimous attitude toward his former political enemies.
4- Lance Armstrong
Lance was diagnosed with serious cancer that had spread throughout his entire body. He had cancer cells the size of golf balls in his lungs. Despite all odds he overcame the cancer and set out to win the Tour de France 6 Consecutive years in a row.

5- Muhammad Ali
“Float like a butterfly, sting like a bee”. Muhammad Ali is one of the best boxers the world has ever known. He suffered only 5 losses while having 56 wins and was the first boxer to win the lineal heavyweight championship three times. This is a guy who literally knows how to get knocked down and get back up.

6- The Man Who Created The Marathon
Very long ago an Athenian herald was sent to Sparta to get help when the Persians landed in Greece. It was said that he ran 240km in 2 days and after that he ran 40km to announce the victory of the Greeks only to collapse and die on the spot from exhaustion. If you ever feel like things are difficult, imagine what it would be like to run 240km in 2 days. (Don’t try that because you might die from it, but use it as an inspiration).

7- Chris Gardner – The Pursuit of Happiness
Have you seen the movie “The Pursuit of Happiness”? It is based on the life story of Chris Gardener, a man who went for the lowest of the lows in an environment where most people would give up (no money, no job) to the highest of the highs (A millionaire with his own investment firm). If you ever think about giving up, watch this movie!

8- Michael Jordan
Arguably the best basketball player of all time. He attributes his success to all his failures. He just never gave up even when he knew he had missed over 300 shots and had missed the winning shot of the game many times. Every time he got knocked down he got back up again.

9- Thomas Edison
He’s been quoted as saying, “I have not failed. I’ve just found 10,000 ways that won’t work.”

10- You Are Strong
You are stronger than you think. One little setback is not enough to stop you from achieving your goals. Neither are 10 or 100 or 1000 setbacks.

11- Prove Yourself
You don’t want to be known as someone that is weak and gives up. Go out there and prove yourself to the world and to yourself. You CAN and WILL achieve what you set out to do. The only time you fail is when you give up.

12- Has It Been Done Before?
If someone else can do it then so can you. Even if it is only one other person in the world that has achieved what you have set out to achieve, that should be reason enough for you to never give up.

13- Believe In Your Dreams
Don’t sell yourself short. In life there are going to be many people who will try to bring you down and tell you what you want to achieve is not possible. Don’t let anyone destroy your dreams.

14- Your Family and Friends
Let the people you love and who mean the world to you be your inspiration to persist and persevere. Maybe you need to try a different angle, study more or practice more but don’t give up!

15- Because I Tell You To
Not that I am any sort of guru or Godly figure, but if you want to give up then don’t. Just because I’m telling you not to.

16- There Are People Worse-Off
Right now there are many people who are in a worse situation and environment than you are right now. Are you thinking about giving up running 5 miles a week? Think about the people who are unable to even walk and how much they would give to be able to run 5 miles every day.

17- Improve Our World
When you achieve whatever you set out to achieve you can use your success to make a difference to the world or other peoples lives.

18- Get Rich or Die Trying
Face your fears and don’t take the easy way out by giving up. Eric Thomas says in The Secrets to Success, “When you want to succeed as bad as you want to breathe, then you’ll be successful.”

19- Let The Haters Hate
There will always be haters. There will always be plenty of naysayers and people who try to tear you down. Don’t pay attention to them and don’t take what they say to heart. Let the haters hate and you keep believing in yourself.

20- You Deserve To Be Happy
Don’t ever let anybody tell you otherwise. You deserve to be happy and you deserve to have success. Keep that mindset and never give up until you reach your destination!

21- Inspire Others
Be an inspiration to others by refusing to give up. Who knows what someone else can achieve because you never gave up and in turn inspired them not to give up.

22- You Are So Close
Often when you feel like you want to give up and you are about to give up you are so close to making a huge break-thru. Seth Godin has written an awesome book about this called “The Dip” – a riveting read that teaches that at any given time you are always just a heartbeat away from success.
P.S. NEVER GIVE UP!

And, if those weren’t reason enough, listen in to CEO of Awesome: Carl Daikeler talk about his massive failures that led to success —

I am my own boss. How I manage myself.

no bossIt’s something I’m learning. How I manage myself – as a CEO and entrepreneur. I am my own boss. How do I manage myself? It’s a great question. Here are the ways that I’ve learned to manage myself and make sure I get things done:

 

  1. I wake up early. My goal is to try to be up and workout before my kids are up. Since it’s summertime, the kids wake up between 8:00 and 9:00 am, so I try to start my day by at least 7am. During the school year they are up between 6:30 and 7:00 am, so I try to be up by 5:30 am.  It helps me feel like I got a head start on my day.
  2. I start with something productive. I don’t get on my phone or computer until my workout is in and done. And, instead of checking my emails first thing when I open my computer, I start with the most stressful thing on my to-do list. This helps me feel accomplished and not like I spend all day answering emails.
  3. I try to keep phone calls to a minimum. I’ve never be a fan of talking on the phone but, it’s easy to babble away to my customers and coaches about everything that we have going on and it ends up being counter-productive. I’ve really tried to watch my time on the phone and hangouts so that it gives me time to actually produce work.
  4. I close all social media down. I try (I really do) to ignore Facebook, Twitter, Instagram, etc. during my scheduled productivity time when I’m sitting at my computer and only go on during the allotted 15 minutes morning, noon, and night.
  5. I block out productivity time. Every morning, I look at my to-do list, pick the three most important things that I need to get accomplished for the day, and block out time in my schedule to complete them. This way it’s in the calendar, I am in the mindset of what I’m working on, and I get more done while I’m focused.
  6. I compile my to-do lists at 5pm. Towards the end of my day, I try not to wrap up before taking 20 minutes to compile all of my random notes and to-do lists for the day. This way I make sure that I didn’t forget to send anything out. As I’m compiling the list, I put together my to-do list for the morning. This helps to ensure that I dive right into a productive work day first thing in the morning. It gives me less time to surf the web or my Facebook newsfeed.
  7. I track my goals and realign them weekly. You have to know where you want to go before you can get there. I make it a point to analyze my goals and make sure they are in line with my productivity time each week. Once I know what my goals are I can set my daily, weekly, and monthly to do lists to keep me on track.

What are your tips for managing yourself and your business?

Be THEE best version of YOU

NEWSFLASH!!!!

Your best youThere is ALWAYS going to be someone better than you – stronger than you – younger than you – smarter then you – more athletic then you – faster than you – more attractive than you – AND richer then you!

Did that depress you?

If it did, keep reading, because…

It doesn’t matter!

I am not going to even get into the whole “appearances are deceiving” aspect and the “nobody is perfect” topic.  Instead, let’s talk about something that DOES matter. What does matter is that YOU can ALWAYS work to be a better version of YOU and that is independent of what anyone else is doing.

Work to be your best YOU

SS Beachbody and misc 294It is impossible to try and be somebody else. It is impossible because that “somebody else” already exists. You can NEVER be somebody else no matter how hard you try. It is a waste of time wishing for that and it causes envy which is a wasted emotion.  What you can do is you can ALWAYS work to be your best you. You can always be a smarter, stronger and BETTER version of YOU.

Do you want to be a better version of you?

Decide “How BAD do you want IT?” Do you want it bad enough to do what it takes? Are you willing to put in the extra hours and go the extra mile? Do you feel you are worthy of being a better you. Decide that you want to work for it and decide that you will stop comparing yourself to others.

Understand that you will have to work for it. There is a solution for everyone if you want to find it. There is a formula for EVERYONE. It may be harder for you, it may take longer for you, and there may be more obstacles for you. That doesn’t matter because there is a formula for everyone including you!  If you want it bad enough and if you are willing to WORK for it, you CAN find a solution that will work for you!  Remember, you can ALWAYS become a better you.

Recognize that every step forward is a step in the right direction. Every step forward is STILL a step forward! Let go of the “I have to do all or nothing” and be PROUD at the strides you are making in the RIGHT direction. Instead of looking at how far you HAVE to go, look at how far you have come! Think what you can add RIGHT to your day instead of beating yourself up over what you think you did wrong.

Many people compare themselves to others when it comes losing weight, getting fit, becoming a success. Many people compare to MANY others. The problem is that all of this comparing does NOTHING to help YOU become a better you.

Say you are bummed out because your friend just ran a marathon and you feel you could never do that. Instead of being bummed out, start taking action and do what she did…go jog around the block. That action alone is a step forward in the right direction and gets you one step further to YOUR goals. Sitting there envying her and 487 profile piccomplaining about why it is “easier for her” does nothing to help you.

So instead of pondering WHY someone else has more than YOU, take the time to decide how bad you want it and decide how HARD you are willing to WORK FOR it!

Need help getting started? Join my next challenge to get fit and get paid! CLICK HERE

Find the Opportunities

Find the OPPORTUNITIES.

ImageOpportunities: Find the opportunities in difficulties and not the difficulties in opportunities. No matter how bad a situation appears, there is always a positive resulting opportunity if you look for it. It is up to YOU, not someone else, to find that opportunity and decide to make things positive.

Solutions: There is a solution for EVERYONE. You can live with your excuses or you can find solutions. It IS black and white. There is NO grey area. There is a working formula for everyone and there is no exception to the rule.  There is always a solution. You may  just need to think outside of the box or ask for help to find it.

Choice: It is no one else’s fault that you are not where you want to be in life. You make choices every step of the way and you decide every moment to go left or right. No one force feeds you junk food. No one makes all of your decisions for you all of the time.  No matter how bad your situation is, you can control your reaction to things or your attitude about them. This is all up to you.

Success: Sure, it may be harder and more difficult for some and easier for others. Life isn’t always fair but get over it! Figure out a way to make things work for you. There is ALWAYS a formula for success. The stories go both ways. There are stories of those who seem to have black clouds follow them around all of the time and chose to be miserable and there are stories of those who beat the odds and wow the world despite misfortune and bad luck. Be the second one.

You chose every single day to be optimistic or pessimistic and you can always control your attitude. It is no one else’s fault. Stop blaming, start working for things and get over yourself and get over your excuses. If you need help, don’t be miserable, don’t complain, don’t put down and insult others for living their best life. Congratulate them and ask them for help.

Excuses or solutions… you decide. ❤

Are you an Emotional Eater? Here’s Help.

The Emotional Eating Roller Coaster

What’s your immediate reaction to personal or professional highs and lows? What do you do when you are stressed out, feel tired or anxious? Do you go running for the comfort foods? Even more important, do the words “I’ve had a crazy day so I DESERVE this…(ice cream/cookie/macaroni and cheese/wine/etc.)” come out of your mouth pretty frequently? Yup, just what I thought – you may be an emotional eater.

Defining emotional eating

Emotional eating,  pigging out. First and foremost, let’s define “emotional eating”. WebMD says emotional eating is about “eating to feed a feeling, and not a growling stomach.” I’d say that’s pretty accurate.

Basically it’s about responding to emotional cues, and not hunger cues, and developing an association between certain types of foods with specific emotions (happiness, sadness, feeling bored, etc.).

We all have our moments – the key is determining whether you eat more often due to emotion, or due to true hunger. If you have a hard time losing weight or maintaining a healthy weight, your answers may be just as much in WHEN or WHY you’re eating as well as WHAT you’re eating.
The food log as a help

The best way I have to analyze and determine eating cues is to add an extra column to a food log. In addition to writing down what foods are eaten during the day, the time of day should be noted along with how you’re feeling at the time (maybe even what you’re doing at the time, such as watching television or sitting at your desk at work).

As a result of including the additional information, you should start to see specific patterns develop. Maybe you’ll notice that you’re making good choices, and the only feeling you have at the time is hunger, or you might notice that you’re eating more often, straying from healthy options, and potentially spiraling into a greater depressed or anxious mood due to your own behaviors.

Some other clues that you may be an emotional eater are a need to have the desired food immediately, with no hesitation or thought involved (because it will supposedly SOLVE how you’re feeling), and an inability to stop eating, even when you may be full.
Once you know the WHY look at the WHAT

So after some brief food log analysis we’ve determined WHY you’re eating, now let’s discuss WHAT you’re eating.

The #1 emotional eating comfort food for both men and women is ice cream. Not a horrible option when eaten in moderation, right? Next on the list are chocolate, pizza, cookies, fast food (burgers and fries), and casseroles (macaroni and cheese).woman-eating-junk-food-24459278

If you’re typically a pretty healthy eater, it’s a big red flag when you’re craving junk food and actually fulfilling that desire on a regular basis. So if you look down and see a large spoon in your hand and an empty ice cream carton in your lap, you might want to consider addressing your feelings at the moment.

A great first step is removing yourself from the situation. Get outside and take a walk. Leave the house, leave the kitchen. If you’re at work, take a brief break. Whatever you have to do, start coping in a different way.

Do you have a friend or family member you can vent to? Do it! Call them! Do you feel better with journaling? Get out your pen and paper, go sit outside, and write your feelings down instead of feeding them! Do you like support groups? Join one – they are all over social media sites like for free.
You can’t fix irrational impulses with rational decisions.

What I’m telling you is that your emotional impulse to eat isn’t a rational one, so you can’t approach it with rational decision-making. You can’t necessarily talk yourself out of your desire for comfort. But you CAN change your surroundings and your stimulus.
Is a nutrition plan and accountability the solution?

Another great option, especially if you’re aware that you are an emotional eater, is to keep yourself on a pretty strict nutrition plan while you work on addressing your emotional eating binges. This might help you keep your weight in check. Because we all know that when emotional eating leads to weight gain, it certainly leads to negative feelings and more emotional eating, and so forth.

Along with physically removiApril May 2014 238ng yourself from the situation is funneling your feelings into something productive, such as exercise. Maybe you get yourself to a kick boxing class instead of having a snack? You may THINK you’re hungry, but once you’ve worked out your issues on the bag, you no longer feel that way.

Or throw some sneakers on and go running. Squash that stress with every foot step. Heck, if you’re still hungry when you’re covered in sweat and all is said and done, it really might be time for a healthy snack ☺!

 

 

 

 

 

 

You so totally Rock!

You ROCK!

Remember when we were kids? We thought we “rocked” all the time!  We thought we were great singers, dancers, artists, or athletes.  We thought we were “beautiful” and smart…and NOBODY could tell us otherwise!

Twirling and Dancing…EEEEKS!  In public!

We were so confident that we would sing out loud in public, even dance and twirl in the middle of the day with not a care in the world. We dressed how we FELT like dressing and we paid no attention to what others thought about our outfits.

We were present and lived in the moment.  We did exactly as we wanted to do without a single thought to what others might think.  We paid no attention to the “fashion rules of the season”, and we certainly didn’t worry if something matched or looked right together. We brushed our hair and styled it how we felt…even if that meant 15 different colored ribbons or berets!

Sparkly shoes that were FLAT!

We wore shoes that were comfortable and because we liked them- not because we were trying to make our legs look better or to look taller. Screen shot 2013-06-03 at 2.38.17 PM

We enjoyed our food without counting fat, calories, or carbs.

We didn’t worry about our actions of the moment causing regret later. We lived for the moment and enjoyed every bit of it with curiosity and enjoyment.

Our cell phones didn’t distract us because they didn’t exist yet!  No e-mail notifications to interrupt the day, because the only mail we knew was delivered once a day!

We lived in the moment and felt confident all of the time. We were FREE to be who we felt like being.

Then we start to ‘care’

How sad it is that this all changes as we enter teen years and then adulthood.  The opinions of others start to matter to, and sadly,  that ends up changing us. We let the priorities of society and other people start to distract us from being present and enjoying the moment like we did as kids.

One of my friends little girls drew this while she was over at the house last week right before putting on her dance and singing show for me in her pajamas.  She didn’t have a care in the world except for putting on a show for us.

I told her that she DOES “rock”!!  Some day in the future when someone tells her she doesn’t…I hope she remembers how free it felt to be herself and doesn’t listen.

Be present.  Enjoy life.  Cherish time with family and friends.

Be In The Balcony

What do you see?

What do you see first when you look at this image? bikini models

Do you see the beach?
The boat?
The equipment?
The model?
The ocean?
Do you notice the photographer taking the image?
What sort of feelings does this image create?

Does it make you relaxed, happy, or motivated? Or does it make you angry, annoyed, critical that YOU can’t be relaxed, happy, motivated, thin… whatever..?

Do you feel inclined to say “great shot” or to write something mean and hurtful?  If the latter, why?

It is JUST an image.

A funny thing happens with social media and other online avenues. Pictures get posted, statuses and descriptions get written, and EVERYONE views the image, statement, hashtags differently.

Some people get inspired, while others feel the need to blast away with mean spirited words they would NEVER say to someones face.

 

Where do you reside? Balcony or Basement?

Personally, I choose to seek out and associate with ‘balcony people’ in this world.

There are more than enough people who want to climb to great heights, support others and cheer them on along the way.  These people are in stark contrast to those that only want to drag others down.

It’s up to YOU whether you decide to be in the BALCONY to those around you, or in the BASEMENT.  Just realize that that whatever you choose to be, you will attract more of the same.

Be Positive, Be Happy, Be Supportive

What do you love about yourself?

“I hate my thighs…”

“I am fat…”

“I am lazy…”

“I will never be XYZ…”

Does that little voice in your head say things like that to you everyday?

If you are like many of us, it just might.  But I’m going to show you how to turn that around!

Here is a question for you… What do you LOVE about yourself?

April May 2014 775We spend so much time focusing on flaws and critiquing ourselves that no WONDER we feel discouraged and fail to become our best selves.

“What do you LOVE about yourself?”

I posted this question on Instagram last week and I just loved the thread.

You know what you DON’T like because you remind yourself daily. Your friends and family know also what you “don’t like” because you tell them all of the time what you don’t like!

Everyone, including YOU,  has something they LOVE and everyone has a TALENT.

So here is a challenge for you… What do you LOVE about yourself? 

Is it your waist?  Your smile?  Your eyes?  Your sense of humor?  Your knack for making friends?  Your ability to sing?

What is it that you LOVE about yourself?

Everyone has SOMETHING they love about themselves!

Focus on making what you love about yourself shine brighter and let go of the self hate and actively looking for what is wrong. What you focus on most will always expand, so choose to focus on what you love!