Fitness Friday – Couples who Workout together “work out!”

IMG_0233With February being the month of love, I am sharing some of the physical and psychological benefits of working out with your partner.   It has been proven that exercising with your loved improves your relationship. The close proximity of using them as your workout partner, the support, and the encouragement will all help deepen and strengthen your emotional and physical connection.     

I have included a couple quick tips from me and a link to a great article from “Psychology Today” on the benefits of sweating in the gym with your love. 

My advice when working out together is simple.  Assess your partner’s needs and take turns planning / leading the workouts.  I’m not suggesting you become your partner’s personal trainer, instead, make sure that you are aware of their goals and how you can best support them in achieving these goals.  A general understanding of what you are both trying to achieve will dictate the exercises that you will do.  If goals are different (and they will probably be) just talk through what each of you envision for the workouts.  Think of this as a new topic of dinner conversation, a nice relaxed talk about why you’re both hitting the gym.

Planning a workout is important, so now that you know what each other is looking to work on, take turns leading your workouts.  I always cringe when LK wants to do planks, because she can plank like nobody’s business, but I do them!  For me this works out well, because I’m challenged to do something that I probably wouldn’t spend much time doing on my own.  This is a prime example of how your partner will benefit from focusing on something you choose versus what they are comfortable doing at the gym.  Remember, you need to try something different to get different results!

Apparently psychologists agree, here is that link again for the “Psychology Today” article.  LK and I spend a lot of time together in the gym and maintaining an active lifestyle.  We hike, lift weights, ride bikes, run, and even cook together.  I am no psychologist, but I will say, it’s workin’ for me and my LK!

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Holiday Eating Tips and Tricks

Santa weightI have both good and bad news about holiday eating and weight gain. In actuality, researchers have found that most people do not gain 5 to 6 pounds during the month between Thanksgiving and the New Year.   The actual average is between 1 to 2 pounds, which is manageable if you have a plan to get it off.   This article from the Web M.D. archives offers a brief explanation and some great tips on holiday eating.

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As I shared in my blog earlier this week, awareness of one’s self is key to making conscious choices and achievable goals.  One of the biggest pitfalls is to have your fitness / eating routine interrupted and struggling to get back on your plan.  There are countless tips, tricks, and plans for eating less calories while bouncing from party to party.         Quick tips to stay on track with your holiday eating!

EatRight.org has a quick 4 tips on how to tackle the holiday temptations.

A week before Thanksgiving this year, The American Heart Association posted a list go tips and some recipe makeovers to help you through the season. Ornament

Here is a list of a few suggestions that most of the lists have in common.

  • Enjoy any of your favorite holiday treats in moderation.
  • Include lots of fresh fruits and vegetables.
  • Stay active during the season.

If you can incorporate these integral steps to staying on track, you should have a head start on minimizing the effects of your holiday indulgence.

Get 5 Steps Aheads in 2018

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With the New Year fast approaching, I’m focused on next year’s goals, plans, and projects. I get pretty excited during this time of year because I do a lot of reflection and planning.  It’s one thing to plan and make goals, but it’s quite different when you’re taking action toward your goals and moving the needle.
In this blog, I want to share Five Steps that can help you accomplish your goals and get ahead in 2018!
  1. Consciousness: You need to become very clear about what you truly desire and what result you are working to achieve. You need to know precisely how you want to build your life, business, fitness regime, or whatever “thing” you are working toward.  Being present and aware of yourself will give you the opportunity to be honest about your current circumstances versus the ideal circumstances for your own success. When you are able to sit back and take stock in yourself, you will be able to see your strengths, weaknesses, and areas where you need to grow.
  2. Competence: You need to research, study your “craft,” and become an expert at what you do.  Simply stated, this is continuous learning and development.  Be intentional about what you are reading.  For example, if one of your areas of growth is communication, you should spend time reading and learning about how to become a better communicator.  Find was to continue to learn about your goals and grow your personal and professional skill set.focus
  3. Commitment: If you have a huge goal in mind, or you are raining your own personal bar to a whole new  level, you must also raise your commitment level.  This “project” is going to demand a much higher level of commitment, focus, and intention. In order to raise your commitment level, you may need to learn to say, “No.”  This doesn’t mean I’m suggesting you turn you back to Service, Giving, and Volunteering, it means, be more thoughtful to what you say “Yes.”  Always saying “Yes” can often leave you depleted, stressed, and worn out, with little energy left to work on your own big goals.  By focusing, becoming aware of your own growth needs, and more discerning with your time and energy, you can perform better for all of your key commitments. our-aim
  4. Coaching:  I can say so much about coaching because it is my life’s work. but I will keep this brief.  Coaching allows you to get immediate Feedback as you are taking action toward your goals. Feedback is so important and a key part in development. The feedback you receive from your Coach is designed to keep you on the right track while minimizing pitfalls and hiccups.  You can get hip, feedback, and advice from just about anywhere, just ask!  If there is someone that you know who is excelling in an area that you wish to, simply ask that person if you could meet for a conversation, get mentoring, or help you set a plan in motion.  Get feedback, then make strategic decisions!
  5. Congruence:  This is about how your thoughts, actions, and intentions need to align  and work together to achieve you final goal.  This is about operating as your authentic self.  Congruence is when you’re fully engaged and energetic in your day to day life.  This could also be seen as a Flow State, where everything just seems to be clicking.  When you choose to be You and then pursue the things in life that add value to the world, things began to flow.  Be Yourself and build a life around that!

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These  “Five Steps” all lead to Personal Growth. When someone decides to take action on their personal development it will have a positive impact on everything around them!

Start 2018 Now!

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This year, I want to help you do resolutions a better way!   For the month of December, I am going to post 18 new blogs sharing tips, tricks, motivation, recipes, Real Warrior Updates, and game plans for kicking off your 2018!

***But WAIT there’s MORE ***

When you share and/or follow my blog, you will be entered to win one of 3 sessions with me!  On New Year’s Day, I will award the following:

  • 1 free personal training session to a current client
  • 1 free personal training session to anyone who shares / follows
  • 1 free nutrition and coaching session

And don’t forget …

For the month of December Free Boot Camp Sessions! All Boot Camp Sessions on Thursday evening (5pm, 5:40pm, 6:20pm, 7pm) will be free. This is a great opportunity to invite your friends and family to come workout with you. Your 2018 goals start now, so plan your schedule accordingly so you can be here on Thursday Evenings.

Don’t wait until January to start attacking your goals.

Start now, start today and let’s cruise into 2018.

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BAM!!! #MondayMotivation

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Planks with my Bootcampers

One of the keys to success is consistency, but as we all learn at one time or another, maintaining motivation and staying focused on a goal can be difficult.  I seek motivation of all types, but my most rewarding source of motivation is from my clients.  

I can preach the benefits of BAM Logic!, but unless someone is willing to put in the work and take responsibility for his/her own motivation and plan, we are limited as to the results we can achieve.  The dedication and drive I see in both my individual clients and my boot campers keeps me going and challenges me to always keep things interesting.  Life happens, injuries happen, and yet my guys and ladies show up and give whatever their 100% is for that day.  3 daysYou have to show up.

The common denominator of my sources of motivation, they are all self-made success stories with humble beginnings.  THE ROCK, has worked tirelessly to achieve the level of success he is experiencing; Tony Robbins, grew up in an abusive and impoverished home; and Les Brown  started his life by being born on the floor of a building.  All of the people with whom I work are inspirational in their own way.  Each client is overcoming something and working toward his/her own goal.  They show up, they follow their program, and when they get off track, they refocus and start again.  There many clichés and quotes people use, but the bottom line is, success comes to those who work for it!

What are you working to achieve with your exercise plan?  How are you staying motivated? Have you written down your goals?  Is daily exercise included in your daily routine?  I have included this link to a brief list of tips to maintain fitness motivation, from the Mayo Clinic.Killing it

#MondayMotivation – Les Brown & Genius Mindset

maxresdefaultSince the eighties, the resources which attempt to guide us toward becoming the best version of ourselves is abundant. Over the last month I have shared a lot of motivational resources, MOTIVATION MONDAY – Tony Robbins, Motivation Monday — THE ROCK, and last week’s blog, #MotivationMonday – School of GREATNESS.   Today, I am featuring a man who offers daily inspiration in my life, Les Brown and his YouTube Channel, Genius Mindset.  

This incredible man was born on the floor of an abandoned building and given up for adoption at 3 weeks old and found a home with a single mother who believed in him.  The importance of her entrance into his life, Brown concludes, was immeasurable. “Everything I am and everything I have I owe to my mother,” he told Rachel L. Jones of the Detroit Free Press. “Her strength and character are my greatest inspiration, always have been and always will be.” (http://biography.yourdictionary.com/les-brown).  Les Brown 2Mr. Brown has gone from being born on a floor and sleeping on the floor of his office while he was homeless, all the way to lifting himself and millions of others off of the floor.  

He has an incredible YouTube channel which focuses on living the best life possible!   Take some time to browse through some of the life-changing talks, lectures, and quotes.  Let me know what you think!

Remember MOTIVATION is a MILLION DOLLAR WORD and the M in BAM LOGIC!!!