Wednesday, October 17, 2012

Wise Words Wednesday - Use Words to Empower and Energize Yourself


Are you aware that the words you use may be sabotaging your health and wellness goals? I'm talking about common words we use in daily conversation with others (and with ourselves). These words become in sound track our heads and have the ability to make us feel helpless or powerful, deflated or energized, weak or strong. See if dropping these words gives you more excitement and energy towards achieving your health goals and decisions.
can’t
"I can't drink soda." "I can't eat junk food." The truth is that you can. You are perfectly capable of doing these things, but you know they will not help you achieve your health goals or other initiatives. You do have a choice. You are not the victim of your food choices nor are you your own mother. Instead try replacing "can't" with "don't". "I don't drink soda." "I don't eat junk food."  This wording acknowledges that you have do have the power of choice and you are making it.
should
"I should work out more." "I should eat better." This is shame language. (Just to be clear about the difference between guilt and shame. Guilt says: “I made a mistake.” Shame says, “I am a mistake.”) We resent shaming messages and want to rebel against them, even if that means doing something that doesn't serve our goals. We end up sabotaging ourselves which triggers more shame. This can become an endless cycle. Short circuit the cycle by using "want" instead of "should". "I want to work out more." "I want to eat better." Even if the desire is weak you can strengthen it by reminding yourself that you do actually want to do it. Try repeating the phrase to yourself in the mirror every day until your want grows so strong that it becomes habitual action. And feel to laugh at yourself while you practice. Sometimes talking to yourself in the mirror just feels funny.
you
This is something many of us do (myself included). When making statements we use the word "you" to indicate other people in general. For example, you might be talking with a friend and say "You know how you overeat when you are stressed out." But what you really mean is "I overeat when I am stressed out". This is not about blaming or shaming yourself but rather taking personal ownership and responsibility for your own actions and decisions.  This vulnerability and self awareness can be scary but it can also be incredibly empowering.
won't
"I won't stay up late watching T.V. again." "I won't over eat with my friends tonight." Our brain has a funny little way of removing the not from our statements. So when we concentrate on the things we won't to do we are really just reinforcing those behaviors (try not imagining a purple elephant and see how well it goes). Instead focus on what you will do and set an intention. "I will set a timer and go to bed on time." "I will have two beers and split an entree tonight." By focusing your attention on what you will do and defining a positive action step you greatly increase your chances of accomplishing your goals.
Try some of these word choices to see if they give you more energy and power towards achieving your dreams and goals. Our brains have a strong ability to form new patterns of thinking and behaving if we practice them regularly. A few months of careful word choice may lead to greater determination and focus. Don't underestimate the power of the words you use with yourself and others.

Scott is studying to become a Certified Health Coach at Integrative Nutrition in New York City, following his passion of inspiring and encouraging others to reach their health potential by making holistic life changes. Scott is also a certified Triathlon Coach. He has found triathlons to be a great compliment to a healthy, active lifestyle. Scott believes making positive choices around health can have ripple effects into all areas of life. Scott offers individual health and nutrition coaching. For more information, a FREE health history consultation, and a free e-book go to www.trihealthcoach.com. You can follow Scott on Twitter @trihealthcoah.

Wednesday, August 29, 2012

Wise Words Wednesday

Here are some Wise Words for this Wednesday.....especially for those of you that deal with the ever-prevalent "never good enough" syndrome.

Perfection is not attainable, but if we chase perfection we can catch excellence.
                                           - Vince Lombardi



Monday, August 27, 2012

Seeing It

It’s ironic.
It is ironic that I am rarely short of words and have no problem with self-disclosure, yet I struggle when asked to write ‘about me’ sections. Even the simplest person is multi-faceted. Even the most transparent person has elements that are rarely seen by others. We have who we are, who others perceive us to be and who we hope to be. Then, putting all of those complexities into a limited amount of words…whew…that is a task.

In my last post (yes - FOREVER ago), I wrote, “Real change happens when you abandon your comfort zone.” Part of doing that means changing how you view yourself and how you talk to yourself. A popular quote states, “If you think you can, you can. If you think you can’t, you’re right.” I would say that I agree with this 99%. You see, I feel that sometimes you really can’t see yourself in a certain place or doing a certain thing, but that’s not a good reason to stay put.

So what DO you do in those times when you question if you CAN?

I believe there are three keys to breakthrough when you can’t “see” it for yourself:
1. Find a Trusted Advisor. Mentorship and coaching is essential to success. You need someone who can see your potential and offer the guidance that you need. You need someone who KNOWS the possibilities and can see further than you can see yourself.
2. Do it Anyway
3. Trust the Process. In anything worthwhile, results aren't usually immediate. It takes a little faith and trust that as you remain true and disciplined to the process, the results will come.

I am currently 6 lbs. away from what I long perceived as my ultimate goal…and know what is crazy? I don’t want to be at that point anymore – I want to go further!

Five weeks ago, I sought out mentorship from a trainer to help accelerate my progress. As she helped me map out my goals, she saw me at 8-13 lbs. lower than my ultimate goal and at 2-5% lower bodyfat than the goal I had in mind. WHAT?!?! I thought. It was slightly beyond my realm of thinking. It was hard to see myself at that point. I could only vaguely see how that was “realistic.”

Weeks 1-3 of working the plan we established, I lost 3 lbs each week and have continued to track my goal. Guess what? I can SEE it now. I don’t want to settle for my previous “ultimate goal.” Through seeking guidance, doing it even though I wasn’t quite sure how it would all work out, and by trusting the process, I have seen the results.

So maybe there’s a change in your life that you want to see, but have a hard time seeing it as possible. I would encourage you to reach out. Find someone who has done what you want to do, or who has the skills to guide others in that area. Take that first step! Trust the process. And, NEVER give up. I promise that when you do those things, even if it takes awhile, you will see the change.

It’s through these changes and through the process that you will develop the skills, the strength and the perseverance that will change you into that person you’ve always desired to be.

I am doing this and SO CAN YOU! Make it a Level 10 Day!

Tuesday, April 10, 2012

Making Real Change




YIKES! I cannot believe how fast time can go by. I admit it, no excuses, I have seriously been slacking on my blog. I apologize to my faithful readers and am READY to share many exciting things with you.

Today marks exactly 10 days until my birthday, and 18 days until I reveal my before/after photos.

After announcing a few posts ago that I would put my pictures online, I immediately regretted it. (Psst...I announced it though knowing that I couldn't back out!) I started thinking about all my facebook "friends" who I may not truly know that have access to my blog or people that may be cruel or judgemental of my transformation. While I know that this little blog is far from getting huge publicity, it IS public.

You see putting yourself out there can be unnerving, scary...risky even.

As part of the fitness program Chris and I attend, you begin in a 10-week session. During this time you have a coach that is there to encourage and help you in developing this new lifestyle. This session I taken on that roll, and have a team of beautiful ladies and am so proud of their progress in just this first week.

They've reminded me of something though - Real change can ONLY occur when you abandon your comfort zone. Playing it safe is not an option if you want to have real change in your life. Sure, you can go slightly beyond your comfort zone, but then you're going to have slight changes.  When you unabashedly run after your goals and run far from your comfort zone, you will see huge changes. And, the farther you run from that comfort zone, the harder it is to go back.

Over the next 18 days, I am RUNNING after my goals and abandoning my comfort zone. I have my plan set. I have my accountability partner in place. I am NOT looking back.

Chris and I have become students of nutrition, and I am eager to share the next 18 days with you, including our menus and some tips based on our findings. We are especially being mindful of the amount of sugar in things - watch for those hidden ones! If you have any favorite recipes or food prep tips, please email me at level10day@gmail.com

I may even feature your recipe in my next post!

I am doing this and SO CAN YOU! Make it a Level 10 Day!

Wednesday, April 4, 2012

Wise Words Wednesday: STRENGTH



"Strength doesn't come from what you CAN do. It comes from OVERCOMING the things you once thought you couldn't."

- Rikki Rogers



Friday, March 30, 2012

Who Do You Want To Be?


Wowee! Working out at 6:30 p.m. and then again at 5:00 a.m. the next day will push it for sure. 

We accidentally overslept yesterday, but it did mean getting to attend a class with an instructor who I normally don't see, Molly. We did a lower body class and she brought it! At one point we were all quasi-laughing after doing a hard double set of quads, and apparently we were all making an "I'm in horrible pain" face (said Molly). I would call that, "I think my flesh is ripping." BUT it was AWESOME! I am a weirdo and actually like being pushed to the edge like that. 

It's funny because I used to be deterred from working out because I didn't want to be a sweaty, hot mess...and now I fully embrace it! I love getting finished and I'm sweaty and my hair is everywhere and I may even look slightly crazed (thus why I love the quote above), but shoot, I worked hard and kicked butt and I am feeling good!!

Tomorrow morning is the orientation for our newest 10-week recruits! This session my husband and I will be 2 of the 3 coaches for our class. I love encouraging (and pushing) others to be their best so I am eager to meet my team and help them in their journey. 

For my personal transformation, only ONE MONTH until I post my before/after/current after pictures! I've made some modifications to my nutrition and am hopeful at my upcoming results. I have that feeling you get when you know some good things are about to happen.

My challenge today is to get up and do at least 20 minutes of heart raising, blood pumping, get you sweaty cardio. YOU choose what you do, but get that heart rate up!!

I am doing this and SO CAN YOU! Make it a Level 10 Day!

Thursday, March 29, 2012

Product Highlight: Zevia




While water is always your best beverage choice, there are times when you just want something else. We recently stumbled upon Zevia, an all-natural soda. 

You can check out their website HERE to read all about it. They have a dozen flavors. We have tried the root beer and the cola. With all the recent studies on the negative effects of soda (including diet!), it's definitely worth a switch, especially if you're just not ready to cut the soda. 

I'll admit that the flavor does take a little getting used to, but a few sips in and you won't miss the other stuff. I like that they do not use artificial sweeteners or colors. Plus, there are no calories, MSG, GMOs, gluten, and are all kosher. If you like caffeine, 3 of the 12 flavors do have caffeine (naturally derived from coffee). 

So, that's that. Enjoy!

I am doing this and SO CAN YOU! Make it a Level 10 Day!




Tuesday, March 27, 2012

FAILURE




We have no guarantee of a life free from obstacles. In fact, if you aren't facing any, I would question - ARE YOU LIVING?! Are you going after that "Level 10" - giving all you have - each day? Are you moving forward toward your goals?

OR are you coasting? Are you drifting through life? Taking the easy route?
I've recently learned that some people do not like the word failure. I think MOST people do not embrace it enough. 

Yep - I said it. You see, you can spin it all day long and fluff it up, but ultimately there will be winners and losers. There will be goals met and goals missed. There will be times that we fall short. While I want to succeed and win at all I do, I don't think the end result is as nearly as important as what you do leading up to it AND what you do after. 

One of my favorite books is John Maxwell's, Failing Forward. In it, he addresses the perception of failure and its influence on our lives. 

The way I see it is that some people are so afraid of failure that it causes:
a. Paralyzation (inactivity, never trying, quitting, self-doubt, self-sabotage)
b. Stagnation (procrastination, false-activity, creative avoidance, performance plateau, complacency)

One keeps you from even trying and the other keeps you where you are currently. Either way fear of failure breeds inactivity OR false-activity (unnecessary busyness) - not productivity.

To me - this is the real tragedy. A fear filled life that avoids failure at all costs. A real champion will fail. In fact, a real champion will fail many times. Yet, a real champion will grow, strengthen and progress with every failure allowing them to reach even higher than thought possible. 

One thing I learned when I first did some weight lifting was that you are actually creating small tears in your muscles as you work them and push them. You are breaking them down. When you allow them to recover and heal, they build up stronger than before.  Life is similar, right? We face obstacles, we stumble, we may fail, but when we allow the proper recovery (and reflection), we will be stronger than before.
 
 
I am a younger sibling. Sure, it's nice to have someone who has gone before you, yet those older siblings can sometimes try to parent you. If you haven't experienced this, you've probably had someone older than you not fully understand why a trial you are facing is so stressful or difficult. See, when you are in jr. high and facing jr. high problems, those are the biggest trials you've faced. Yet, you make it through, you learn and you grow. You're stronger and more capable. Then, you face high school obstacles, college obstacles, job obstacles, parenting obstacles and so on. Each time you're a little stronger and you grow even more. 

When we fixate on perceived failures, or allow them to hold more weight than necessary, we run the risk of missing the mark. Because as much as we would like to segment our lives or hold on to singular moments, it's really the sum of the moments that build the person.

My challenge today - go fail at something! Make a mistake, be awkward, feel silly! Erase that period at the end of your failure, and try again! The only requirements - give it your all, your Level 10, and DO NOT quit. I imagine that you will discover something GREAT about yourself that you never knew before.

I am doing this and SO CAN YOU! Make it a LEVEL 10 Day!


Friday, March 23, 2012

Have Courage. Keep Going.

It takes courage to push yourself to places that you have never been before...to test your limits...to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.

- Anais Nin

Thursday, March 22, 2012

Wise Words Wednesday....er, Thursday

It's time for Wise Words Wednesday Thursday! I know we are a day late, I do desire to improve upon my timeliness when it comes to this blog...BUT, I desire more to get in shape! Chris and I have been adding in some additional training on top of what we do at our gym because I still have another 20 lbs. to lose and muscles to build! Since SO MANY people were impacted and encouraged by seeing Chris' before/after photos, I am announcing that on April 28th in honor of my 28th birthday (my birthday is the week prior), I will be posting MY before/after photos from my 10 weeks and my current "after." BUT for now, I will continue to share my perspective with you and bring you some WISE WORDS from Chris about his experience and the things he learned.



So, my Farrell’s eXtreme Bodyshaping 10 weeks finished last Saturday. I worked as hard as I could, was diligent in all aspects of the program and now my journey is complete. . .or is it? If there’s one thing that I want to take from this whole experience, it’s that being healthy is so much more than just hitting a destination point; it’s an ongoing commitment to making decisions that benefit the mind, body and soul.

Since being recognized as the Most Transformed Male from the last 10 weeks, I’ve had a number of people ask me how I did it. In short, I changed the way I approached my life and my health. I know that sounds a little vague and abstract, so let me explain a little better.

In order to describe the changes I’ve made, I need to back up a little. Growing up, I was always an athlete and played several sports. I really never struggled with my weight, and I honestly didn’t understand how or why others did. I guess you can just chalk it up to youthful ignorance. As I entered into college and the years that have followed, I approached my life similarly to my youth. I ate and drank what I wanted and I figured if I occasionally got a little exercise, I’d be just fine. After all, if you take in a lot of calories, you can just go for a run and burn them off – right? It’s taken me a while to even realize that I was doing anything wrong, but it started to all come to light shortly before I joined Farrell’s.

I’ve long believed that behind every great man is an even better woman. If I have any “great” attributes, I can attribute them in large part to my wife, Jessica. If you’ve been following her blog, you know that she’s been going through this transformation for longer than I have, and if you've ever been around her, you can’t help but be inspired. I’ve always felt like I’ve been encouraging and supportive of her, but I started to realize that I was at times sabotaging her efforts, and hurting myself at the same time.  We’d stay up late hanging out, going to a movie, doing work around the house or any number of other activities. Then she’d get up really early to work out, and I’d sleep in. She’d prepare herself a healthy breakfast, and I’d eat fast food. I would tell her to keep up the good work, and then we’d eat two different dinners. What’s wrong with this picture?!

Now, on to the transformation. For me, it all became clear pretty quickly that I had been deceiving myself. Everyone saw me as “thin,” but being healthy is so much more than being thin. The first thing I did was change the way I ate. Cutting out all the unnecessary sweets and fat made a huge difference. In fact, I could feel a difference within two days. It was like my heart felt lighter. I also realized that I wasn’t doing near enough physically to be in the shape that I wanted to be. I made the decision work as hard as I possibly could at the workouts. I’m not going to lie, it was my secret desire to break one of the punching bags from hitting so hard – still hoping!

But during all these changes, the most significant change was my relationship with Jessica. Like I said, I’ve always encouraged her, but actions really do speak louder than words. We encouraged each other throughout the 10 weeks because we were going through the same process. Working out together helped us relate in a way that we never had before. We even ate the same meals at the dinner table. Imagine that. I can honestly say that our relationship has never been better.

Here are a few specific ways that you can make similarchanges to what I did.


1.     Examine the way you eat
I realized that I was eating a lot of sugar and fat, but was often still hungry. I now eat 6 smaller, balanced meals a day.


2.     Try something new
Before the past 10 weeks I thought I didn’t like eggs, veggies or seafood. I now eat eggs everyday. I snack on raw carrots and broccoli, and I love roasting asparagus and orange/red bell peppers. I also like sushi now. Not only is that seafood, but it’s often raw fish – what!?!



3.     Set specific goals
Unless you set a goal, how do you know if you’re moving in the right direction? Once you reach your goals, make new ones and keep improving. My goals were to do 60 situps/min, 70 pushups/min and a 6 minute mile. At 10 weeks, I did 68 situps, 74 pushups and 5:51 in the mile.


4.     Find someone who you can get healthy with.
A spouse or significant other is a great option!


5.     Give all you can
If you work as hard as you can, you can never be disappointed in yourself. Test your limits and push harder. You’d be surprised how much you can do if you’re willing to be uncomfortable.

So, how did I do it? Like I said, I changed the way I approached life, and this journey is far from over!

Monday, March 19, 2012

The Small Joys in Life

I must confess, the past few days have been.......AMAZING!

Sure, some exciting things have happened, but it's also the small joys in life and some time to reflect and relax that have made it great. SO, I thought it was time for another FAVORITE THINGS post.

Here are a few of my recent joys:

I mentioned this briefly before. We have one of these trees, a flowering Japanese cherry blossom, in our backyard. With the warmer weather, it is now in full bloom. If you need a little happiness find one of these and sit under it for a few minutes. The flowers are beautiful and the scent is intoxicating.


If you didn't know, I love coffee! Normally, I like to support local shops, but this roast from Starbucks, the Blonde Roast, is a little bit of sunshine and we have been enjoying it frequently.

Spice up your life!! Yes - I know dill is an herb, but 'Herb up your life' sounds a little odd. AND why wouldn't I take a chance to pay homage to the Spice Girls for making Jr. High that much more interesting?! But, back to dill. I have been enjoying this with a little lemon juice, stone ground brown mustard and a little olive oil to make a salad dressing or to pour over cucumbers, tomatoes and shrimp for a quick meal.

Two Cent Offering's partnership with Talk About Curing Autism (TACA). This IS a shameless plug for Chris' music AND in honor of my amazing nephew who turned 5 today (seen on the album cover above)!! Our lil buddy (who has the best smile in the WORLD!) was diagnosed with autism a few years ago, and inspired the song, "Speak Without A Sound" featured on the album, Face the Day. Take a listen and support TACA with your downloads available on iTunes and Amazon. **I dare you to do it RIGHT NOW!!

TIGI Catwalk Your Highness Shampoo and Conditioner is my new favorite. I was hooked on Redken for a long time and I couldn't find anything else I liked, until my beautiful coach from the gym introduced me to this goodness. It smells great, makes your hair feel smooth and silky while volumizing. I believe it is sulphate free too! Plus, you have to feel slightly more luxurious with a shampoo called Your Highness.

So what are some of YOUR favorite things?! Leave a message and share with all your Level 10 Day friends. It can be health and fitness related, or simply an item that brings some joy to your life.

Tomorrow, I will have some recipes for you that we've been enjoying recently AND Chris will share his perspective on his first 10-weeks with FXB on Wednesday.

I am doing this and SO CAN YOU! Make it a Level 10 Day!


So what are some of your little joys?!

Sunday, March 18, 2012

A Life at Level 10

10 weeks - DONE! It's amazing how quickly that time has gone by, yet I see the true WEIGHT of each and every decision that is made during that time. We can often lose sight of the great significance that small decisions and choices can hold when you put them all together.

As a reminder, or for you first time readers, me and my husband have been participating in a bodyshaping program called Farrell's eXtreme Bodyshaping. I started last October, and upon completing my first 10-week session, my husband joined. 

As part of the program you have an initial fitness test when you enter to get a baseline fitness level. Then, you test again at 5 and 10 weeks to get your progress. Then, the top male and female participants with the greatest overall transformation are chosen as the winners for that session.

Yesterday was final testing and the awards for this session and......

CHRIS WON!! I'll be honest, I was more nervous for his awards decision than my own! The reason is that I saw just how hard he worked and the true dedication that he had to being diligent and honest in his meal plans and intake. He was RELENTLESS in the gym, and pushed himself beyond his perceived Level 10. 

He was willing to be comfortable with getting uncomfortable! He was willing to fail. In most cultures, failure is seen as a BAD thing, but in working out, it is a good thing. When you reach muscle failure it breaks down the muscle so that it can heal, build up and get stronger!

I will have Chris share more about his success this Wednesday in my guest, "Wise Words Wednesday" segment. So, keep checking back. But for now, here are his results!!!! 





10-Week Results:
- dropped from 153 to 146
- dropped from 13.8% to 4.2% bodyfat  (a 9.6% loss!! - Typically it takes 5 lbs. lost to lose 1% BF)
- decreased his mile to 5:51
- more than doubled the amount of pushups in 1 min. doing 74 pushups (from toes)!
- nearly double the amount of sit-ups in 1 min. doing 68


I have to say that I am SO PROUD!! It was emotional when he was announced because I KNOW the extreme effort that he put in and he is SO deserving. Not always in life are you rewarded for every time you give your best, but this time, that happened. I am also so proud that he set his goals and met/exceeded them all!

I cannot wait for you to hear from him again as I know you will be encouraged and inspired that you can make ANY change in your life that you desire if you make the commitment to see it through and align your decisions with your goal!!

Chris is doing this and SO CAN YOU! Make it a Level 10 day!


Tuesday, March 13, 2012

Activity does not equal Accomplisment

"Your body doesn't run on exercise, it runs on the food you put in your mouth." - Tony Horton


I love, love, love this quote. There is a definite mentality out there that it doesn't matter what you eat as long as you burn enough calories to offset your foods. I can't speak to the high schoolers of today, but that was for sure the mentality in my high school - even among the athletes. Sure, a 16-year-old has a much different metabolism that that of someone who is 36 or say 66. BUT the principles are the same. If we want to build healthy, NOURISHED bodies we must watch what we put in our mouths. Some may argue and say it's soley calories in/calories out - just like the article that I linked yesterday, but I don't think that anyone can argue with the impact that 100 calories of ice cream vs. 100 calories of broccoli would have on your body, right?

One thing that I love about the facility where I workout is that the focus is on body reshaping. Merely losing, maintaining or even gaining weight focuses on calories in/calories out. But bodyshaping focuses on reshaping and repurposing the way your body moves and functions through a combination of nutrition and exercise. Bodyshaping puts more emphasis on complete wellness than the number on the scale. A weight shift is merely the cherry (tomato, of course) on top.

In a recent conversation with my husband, I mentioned that "activity doesn't necessarily mean accomplishment." What I mean is this - you can work, work, work all day long but until you do the right work, in the right way, at the right time, you won't see results. Now we weren't specifically talking about health at the time, but it can apply here too. You can buy fancy equipment, you can have gym memberships, you can log your foods and you can subscribe to fitness magazines - but all this "activity" won't guarantee that you will get any closer to your goals. Just the same way that searching job listings and updating your resume a dozen times won't guarantee you a job or that attending every time the church doors are open won't guarantee that your faith will grow. You can practice tennis to be the best player out there, but unless you actually compete and go for your goals, no one will ever know about it.

For those of you who take things literally, I am NOT saying that you should sit and do nothing or that all of these efforts are inherently bad. What I am saying is that activity ALONE does not equal accomplishment or change.

No matter the location, I often here the B word - busy. It's the excuse that many have for not exercising and for not eating well. Perhaps it's time to look at HOW we are spending our time. A few small changes in our activity may allow for a more efficient use of time.

My challenge is to TRUTHFULLY log your time and your foods for one week...and I mean EVERYTHING. The 5 minutes you use checking your facebook after you read your emails in the morning or reading sports articles, the 20 minutes spent pinning things on pinterest or the "bite" of cake you taste at lunch or the handful of nuts you sneak between meals or the few bites here and there from your kids plate as your prepare and clean up from dinner. Let's be mindful of how we use our lives. I don't mean to sound melodramatic or seem like you can never have any fun or downtime, but it gets down to how much you want change in your life. What are you willing to do? What price are you willing to pay to get there?

I am doing this too, and SO CAN YOU! Make it a Level 10 Day!

Monday, March 12, 2012

Think Before You Eat!

If you're on twitter, I would encourage you to follow @unhealthytruth. A former food industry analyst, Robyn O'Brien, shares amazing, thought provoking articles about food and the food industry. A recent article caught my attention and I wanted to share it with you! It can be found HERE

Take a read and let me know what you think!

In light of the article, my challenge today is to THINK BEFORE YOU EAT. Eat clean. Read ingredients. Cook more. Buy fresh, unprocessed foods. Challenge your thinking. Don't buy into the lie that convenience foods are always easier and cheaper. 

I am doing this and SO CAN YOU! So, make it a Level 10 Day!!

Thursday, March 8, 2012

Pay Now, Play Later

With the busyness of life, even my extroverted personality enjoys a little alone time now and then. Yes, it's great that cell phones allow for convenient and accessible communication, and the internet can connect friends around the globe - but I find my best thinking takes place in the shower and in a quiet car.

So, today's solo errands gave me some time to reflect on the transformation that has taken place over the past few months - not just a change in my actions, but also my thinking. Sure, I have had stints before where I was 'committed' to working out and sticking to a healthy meal plan, but this time it's different. 

I am willing to pay the price.

Whether we admit it or not, we all have a price tag on our health - not just a monetary price, but also of time, effort...and, let's be real, in sweat too! But are we willing to pay?

Of course we are willing, right!? Yet I often hear things like, "Eating healthy is too expensive," or "I do not have enough time to workout." Statistics show though that, like the old adage, "Pay Now, Play Later or Play Now, Pay Later." - eventually we all will pay. 

Tomorrow, I will share more specifics about just how steep the price is of inactivity and poor eating. But now, I must get to bed! Workout at 5am tomorrow and then we are hitting the road to head to good ol' Wisconsin for the NCAA Division III National Wrestling Tournament. If you read my guest blog a few weeks ago, you'll remember my brother-in-law, Andrew. He is wrestling for the national title tomorrow and Saturday.

Travel means you can expect a future blog on surviving the road!!

Thanks for reading! And remember, I am doing this and SO CAN YOU! Make it a Level 10 Day!

Wednesday, March 7, 2012

Surviving a Plateau!! (revised)

FINALLY!!! I never knew that I could be so happy, so early in the morning. When I weighed today, I finally broke through my recent (and frustrating) plateau! I have been hovering within the same 2 lbs. weight for the past few weeks, but after some evaluation and changing things up, the scale budged!

Now, the focus of Farrell's eXtreme Bodyshaping (where I workout) is less on weight loss and more on bodyshaping. Obviously for many people, weight loss is a by-product of their transformation because the bodyfat has to whittle away to reveal those beautiful muscles. When I began, my ultimate goal was to lose 45 lbs. To date, I have lost 19 lbs. If I am honest, I am not where I feel I should be at this point - IF I look at the scale alone. You see, I have been hovering the past two weeks between the same two lb. span. Call it a plateau or a rut or just plain annoying - it has been a great source of frustration because I am impatient and want RESULTS!

So, likely, I am not the only one who has or is facing this same dilemma. Over my morning coffee, I jotted down a few thoughts on plateaus and here is my guide on how to Survive and Break Through a Plateau! (I love that yesterday's post was about breaking free from limitations and today I did just that!). **Scroll to the bottom for the short list! Or read on for further encouragement!


How to SURVIVE:

S - Say no to quitting and negativity! - On any journey toward a goal there will be obstacles and rough patches. These are the times that you must channel your mental toughness and REFUSE to give in to negative self-talk. We are all capable. I DO believe that. It's whether or not you can stay strong in your MIND that sets apart winners and losers. So, stick with it and stay tough!

U - Utilize your resources - Sometimes when we are frustrated, it can be easy to shut-down and feel overwhelmed, perhaps lost. You are NOT alone! If you're not sure what to do next, you must be PROACTIVE to get answers. We live in the information age and while I understand that sometimes it's info overload, there's really no excuse of not knowing what to do. Use the internet to find a blog like mine and ask for tips, ask your gym's personal trainers or coaches, find out of your grocery store has a dietitian on staff or visit a local college and inquire about free fitness/nutrition seminars. Educate yourself and you'll have the answers to break through.

R - Revamp! Revisit! Reset! - When you hit a plateau, it is time to change things up! Revamp your workouts, revisit your plan and reset your nutrition. Have you heard of muscle memory? Our bodies will adapt over time and get used to our regular workouts. Do something - anything - that will revamp what you're doing. If you usually run long distance, try do intervals of jogging and sprinting. If you lift, ask your trainer or instructor for new ways to work the same muscles. Check out things like spin or yoga or pilates - most gyms offer special one time rates on classes. Challenge yourself to do something new. Revisit your meal plan and proper portions. As you lose weight, you do not need the same portions as before. Weigh and measure your foods. Many people suffer from 'proportion distortion,' so make sure your portion sizes haven't been creeping up. Reset your mindset. Most people have a special fire inside when something is new and exciting. Plateaus can quickly dowse the flames, so look as today as 'Day One' and reset your mind and actions!

V - Visualize your goal - Despite seeming a little new-agey, visualization can be a powerful thing and I stand by its power. Have you ever dreamt that something happened and woken up convinced that it did? That's the power of seeing something in your mind. Besides, how can you reach your goal if you cannot even picture yourself succeeding? I know this can be hard, especially if you have a significant change at hand, but work toward being able to picture yourself at the end. If you have to, break down your goal into 'bite-sized' pieces and visualize as far as you can. One of my goals is being able to look great on my anniversary - which will also happen to be my brother-in-law's wedding this year. Is this superficial? - Maybe. But does it work. Most definitely! You can be certain that when I am working out and find myself easing up, I take myself right to that moment and that dress that I want to wear. Try it yourself!

I - Ignite another passion - Most everything is more fun in the beginning. Right? Before the monotony of repetition gets to it. If you're feeling 'blah' in your workouts or your meal planning, look for another area in your life that you can try something new - like a new hobby or perhaps the one that you haven't done in awhile. I heard a news story (can't remember where or when, otherwise I would credit it) that starting a new hobby can have significant effects on your level of happiness. Plus, I have found that when I succeed in one area of my life or overcome a fear or conquer something new, it increases my self-esteem in other areas as well. Perhaps taking up photography or painting or coin collecting (do people really do that?!), may give you the extra edge needed to tackle that higher weight or challenging circuit or the race that you've always wanted to enter. Courage is infectious!

V - Value your progress - Plateaus = loss of momentum = potential loss of perspective. When progress slows, we sometimes allow ourselves to take our eyes off the end goal and can begin to fixate on all our flaws and shortcomings. When you hit this stage, it is vital to remember your progress. For me, getting over this last hump made me realize that I have lost nearly 20 lbs! That is significant and motivates me even more to keep going. Yet I had been feeling as if I hadn't made enough progress. If I had focused more on my progress and capabilities, and less on my shortcomings, then perhaps that extra motivation and sense of accomplishment would have pushed me further than I am?

 E - Evaluate- I cannot stress enough the importance of evaluation. This is the key reason that accurate tracking/logging is vital to any transformation. You need to be able to evaluate so that you can assess what changes are necessary. For some they will find that all their "one bites" or "little bits" of unhealthy foods have been adding up, others will see a need for an increase or change in workouts, and still others will discover the need to actually increase their food intake by 100-200 calories a day.

A few things to ask when evaluating:
- Am I accurately tracking EVERY bite/sip that goes in my mouth?
- Am I drinking enough water?
- Am I giving my Level 10 (my all) in EVERY workout?
- Am I getting enough sleep?
- Am I still measuring my foods?

These aren't all the things you will look at, but a starting point. By evaluating, you can pinpoint what change is needed and get to it right away!


** SURVIVE a Plateau!**
S - Say No to  Quitting and Negativity
U - Utilize Your Resources
R - Revamp! Revisit! Reset!
V - Visualize Your Goal
I - Ignite Another Passion
V - Value your progress
E - Evaluate


You can SURVIVE a plateau! I did it and SO CAN YOU! Make it a Level 10 Day!

Tuesday, March 6, 2012

Spring Moments: Breaking Free

Favorite Spring Moment: When our tree like this blooms!

It's hard to believe that it is already March. With unseasonably warm weather and Spring just a few weeks away, I almost felt offended when recent rain showers turned to large, wet snow. (As if I have a right to not have to deal with snow since I have already mentally moved to the next season) Overall, I am just eager for what Spring will bring - sun, warmth, flowers, fresh life and even rain. All that, and more, means the chance to run outside without freezing my lungs, leaving the windows open and colorful Spring clothing. It means a time for the discarded layers to fade away and new growth to break through.

2011 was an interesting year for me. Between mending relationships, ending relationships, walking away from my business of three years, and tackling some longtime goals - I was pretty much out of my comfort zone the entire year. Though uncomfortable, it's often those 'winter' times in life that allow for the greatest growth and strengthening - the greatest 'Spring' moments.

The past few days, I have been taken aback, at just how thankful I am for my life and for where I am - right now. True contentedness. Peace.

That is not to say that my life is perfect or without stress. It is by no means perfect, and I am definitely not perfect. You see it really has nothing to do with me, but with God's unconditional love and mercy toward me.

His love is unwavering, and even in my 'winter' moments last year when faced with opposition and doubters, my God was stable. Those moments helped me grow. Those moments taught me that I can stand by what I believe is right and true - even if not the popular choice. Those moments taught me that I can do more than I can imagine - because "all things are possible through Christ who strengthens me." Those moments taught me to hold tight to the family and friends that support me and to block out the rest.

People don't always deal well with change, especially when YOU are changing and they are NOT. I've grown to expect that in any time of self-improvement someone just won't get it OR they won't like how uncomfortable you are making them for shining light on their own short-comings.

I picture it this way. We all have ways we have been labeled. We all have ways we are viewed - both from others and our own view of ourselves. These are like cloths wrapped around, binding us, and placing limitations. Sometimes these bindings turn into a source of security like a swaddling to a baby. Eventually though, we have to BREAK FREE from these ties that bind! Because the risk is far too great. We will not just stunt our growth, but will actually regress and atrophy.

You were created for great things! Challenge the bindings that have been placed on you by those around you and even yourself. It's cliche, but I think of a butterfly in a cocoon. It's the actual act of breaking free that allows it the strength to fly. Growth IS painful, but growth is necessary. How sad would Spring be if the flowers and plants were afraid to bloom?

I am doing this and SO CAN YOU! Make it a Level 10 Day!

Wednesday, February 29, 2012

Wise Words Wednesday - No Regrets!



I LOVE this because it is SO true. I can truthfully say that I have left EVERY workout feeling better than when I started. If you want to look or feel different than you do now, you MUST change what you do. You cannot continue old habits and expect new results.

There is no magic pill or instant switch. Bottom line - Transformation doesn't come for free! You have to pay the price through how you fuel and work your body. Yes - I mean nutrition and working out - BUT I also mean how you are fueling your mind, how you are utilizing your talents/gifts, and also the company you keep.

So, let's do this together and have no regrets!

I am doing this and SO CAN YOU! Make it a Level 10 Day!

Tuesday, February 28, 2012

H 2 the O.

Hydration, hydration, hydration! I have water on the brain today because I have been a little under the weather and I am downing the H20.

I'd venture to guess that most people do not drink enough water. Dehydration often hides behind the masks of....
hunger.
dry skin.
constipation.
headaches.
fatigue.

So next time you're experiencing one of these symptoms, ask yourself, have I had enough water today?

Personally, I love water. So, the times that I struggle with getting enough usually has to do with busyness or choosing to drink other beverages like coffee (When you do drink coffee, you need to add in two more glasses of water to stay hydrated). So, just like every other part of staying active and having good nutrition, you have to plan.

When you live a lifestyle that includes eating 5-6 small meals a day, it is easy to have 10-16 oz. with each meal and a few more in-between to get in the necessary 80oz. a day. Otherwise, carry a water bottle with you. It's a constant reminder to get it in, as well as your go to when you feel thirsty.

If you're someone who fights drinking water, try kicking it up a notch and making infused water. Simply, fill a pitcher with water and sliced fruit (orange slices, lemons, limes) or berries, or even cucumbers. Let this chill in the fridge and make it a goal to drink the entire pitcher by the end of the day. There are other zero calorie alternatives like crystal light or vitamin waters. These are okay, but be mindful of hidden additives or having too many sugar alternatives. Some of these can have negative side effects like headaches or causing you to hold onto weight or sending 'fake' sugar signals to your brain that can cause you to crave sweets more.

Bottom line - do your best to keep it clean and keep it pure. 

If you're not convinced yet, here are some fabulous reasons to LOVE water:

- Zero Calories
- Keeps you Satiated and Refreshed
- Flushes Toxins
- Promotes Healthy, Beautiful Skin
- Increases Metabolism
- Aids in Digestion
- (Usually) Free!

So, keep up the water intake and feel better!

I am doing this and SO CAN YOU! Make it a Level 10 Day!

Saturday, February 25, 2012

Favorite Things

After getting less than 4 hours of sleep Thursday night, yesterday was an interesting day. With the help of three cups of coffee (I am not advocating this), I made it through. Thus, no blog post yesterday because all my energy went to SURVIVING the day. Still, I got in my kickboxing workout and definitely gave it my Level 10. I may, or may not, have felt like I was going to pass out a few times though....so, if you read regularly, you can tell that I'm not making the best progress on regularly getting 7-8 hours of sleep.

Anyway, today I bring you some of my FAVORITE THINGS! I thought this would be a fun post for the weekend. Some of these things are nutrition and fitness related, and many are just random items. So, here we go:

1. Umberto Beverly Hills Dry Clean Dry Shampoo (Available in Target stores < $10) - I love this stuff and it has changed my life. Especially when I was blonde, I thought I could never go a day without washing my hair because it would get greasy and matted. Then, I discovered dry shampoo. Angels sang that day! What new freedom to get away without washing (which is better for your hair anyway). Since then, I have tried several other brands, at several other price points - but I always come back to this one. It is a waterless shampoo that cleanses and refreshes in moments. It also adds great volume.

2. The Original Bed Buddy Microwave Heat Pack (Available at Walmart, Bed Bath & Beyond, and Amazon <$10) - Great for aches and pains (or even if you're just cold) this is a moist heat, microwaveable pack. I like it better than a traditional heating pad because it is easier to contort to place exactly where you need it.

3. Jimmy Choo Eau De Parfum (Available at Nordstrom $70-95) - I fell in love with this perfume just before Christmas, and Chris got it for my Valentine's gift. It has tones of tiger orchid, but isn't too floral. They have a sweet toffee undertone that gives it a warm, sensual smell. It's just wonderful. AND the bottle is beautiful and luxurious.

4. www.polyvore.com - You could also spell this website t-r-o-u-b-l-e, because it makes online shopping so easy! First, you can create or search outfits that have been pieced together, and then with one simple click be taken to the site in which you can purchase the item. You can also type in an item like 'black jacket' or 'printed skirt,' and get options from all over. Fun to browse, AND to shop.

5. Sacred Marriage by Gary Thomas (Available at all major book retailers approx. $10) - We received this book as a wedding gift from one of my absolute favorite couples. I once heard the wife share that she had committed to never speak poorly of her husband to others. At the time, I was single and in college, but that always stuck with me. The subtitle to this book is, "What if marriage was designed to make holy more than more happy." I encourage you to read this, it will change your view of and strengthen your marriage.

6. 3030 Coffee Miel (Available in Downtown Peoria) - This drink brings happiness to my soul. If you're not local, you can do an internet search for how to make your own. It is a latte with milk, honey cinnamon and vanilla. If you are local, do yourself a favor - skip making your own and head downtown. This shop just opened late last year. The buzz and attention received so far is TOTALLY deserved. Their knowledge and passion for coffee is contagious, and everything they do is done with excellence. *Stay tuned for my birthday post in April when I indulge in one of their almond butter pastries (provided by Katic breads from Champaign, IL). I have had some solid self-control and not had one yet, but Chris ate one and asked, "Is this real life?" because it was so good.

7. BOSU Ball (Available at www.bosu.com) - You may be able to get a BOSU from other retailers for less, but mine is direct from BOSU. BOSU stands for Both Sides Up. Think of those large, inflatable exercise balls - then cut it in half and put a solid disc base on the bottom. Anyway, the Bosu ball helps with agility, balance, strength and speed. The ball I ordered came with a manual and a DVD which offer a variety of exercises and uses for the ball. Especially if you are looking to strengthen your core and build balance, this is a great tool.

8. Lancome 'Rouge in Love' Lipstick in #322  (Available at your local mall or online, $25) - This shade is stunning! It's a light peach - darker than a nude lip, bright and fun for Spring. The texture is lightweight, yet still provides a solid coverage. *TIP: You change your clothes for each season, why not your glamour shades?


So, just a few fun things that are on my recent favorites list. Hope you are well friends! Take time to enjoy life everyday and live it to the fullest!

I am doing this and SO CAN YOU! Choose to Make it a Level 10 Day!

Thursday, February 23, 2012

Protecting Your Goals

When I began this blog, my goal was to post every day. That has NOT happened. At first, this bothered me, but then I remembered an article that I read in a fitness magazine a few months ago. The article shared that 'people pleasers' tend to weigh more than their counterparts (not sure what to call non-people pleasers).

So, my challenge for everyone today is to perfect three words: NO-THANK-YOU! You can still be a nice person while not compromising your efforts in physical, mental and spiritual well-being.

Let's practice together:
- "No, thank you, Sally Sue Coworker, I will pass on your famous triple-fudge brownies."
- "No, thank you, Aunt Sally Sue, I do not want to take home the left-overs from family dinner."
- "No, thank you, Sally Sue Chairman, I am not available to serve on your committee."
- "No, thank you, I do not want to get coffee with you, Sally Sue friend, who dumps all their life drama on me and makes me want to stress eat".....Okay, so maybe don't say THAT to your friend exactly.

The point is this, make YOURSELF a priority and give yourself permission to say no. It's not that you shouldn't ever eat dessert or have special dinners out or that you shouldn't be involved - but you do need to protect your priorities and your time, if you truly desire change in your life.

Most people have busy, hectic lives. I have found that when you start taking care of yourself and being mindful of how you spend your time, it's a lot easier to handle the craziness of life and you're actually able to GIVE MORE as a spouse, child, sibling, parent, friend and teammate. There's a quote, "We can't do everything, but we can do something." While I don't think the author intended it for this situation, it makes me think about my SOMETHING. What am I giving? Is it quality giving or are people just getting my leftovers because I am too tired and over-committed?

I found myself in this spot a few years ago. I was over-committed, out of shape and trying to make EVERYONE happy. The problem is that I was not happy and, honestly, the people around me were being short-changed.

At the time I had just started my own business, and was preparing to take it to the next level. Along the way, I wanted to start working out with a personal trainer. On top of my own reservations about the cost, the time commitment and if I could handle it all, my business mentor was encouraging me to WAIT until after I reached my goal. She thought that it would tire me out and take away from the time that I needed to focus on my business. In my gut, I knew she was wrong.

I HAD to do this. I needed to get myself in shape NOW. The people pleaser in me would have obliged and caved to all the doubts. Taking that time for myself DID take time away from my family, my business, sleep...but it was the exact thing that helped me finish my goal. It was during those few months that I learned about the fighter inside me, the person who wants to be challenged, a woman who is strong!

It would not be fair though for me to encourage you to take these steps without warning you of a few things:
1. If you fail to plan, you plan to fail. Make a plan and write it down. Keep it where you can see it!
2. It will not always be easy. This is when you refer back to the plan and the reason WHY you are making change in your life
3. Not everyone will understand. People do not like change or the word no, but you must perservere.
4. You must celebrate your successes along the way. Again, people don't like change. YOU may even resist it at times, so make the journey fun and enjoyable along the way!

For me, this blog is just an outpouring of the changes I am making and how I want to use my life....so, I know I can't sweat it if I miss a day...or two....or even more. BUT I do hope it is an encouragement to you.

I am doing this and SO CAN YOU! Make it a Level 10 Day!

Tuesday, February 21, 2012

Level 10 WORDS!

Today is one of those days, when it's nice to have a place to rant share my opinion. So, here's my Taylor Swift moment because I am going to bring you something that has been troubling me.

Now obviously, I am okay with people sharing their opinions. One of my favorite things is to have conversation with others to hear their perspectives and life stories. Simply put - people fascinate me.
Some recent events though, have left me wondering if there is any consideration for others left in the world?!

Since when is it okay to nitpick, tear others down and straight-up be rude?

What makes it worse is that people seem to think it's perfectly okay to hurt someone else all in the name of opinion. I even heard a comedian joke about the phrase, "I'm just saying." You know? I am going to say something mean and critical, but it's okay because "I'm just saying." Apparently, "I'm just saying" allows you to be a complete jerk...I'm just saying.

Recently, I have had several fellow instructors at the gym share stories of mean comments and criticisms, dirty looks and scoffs, and quick judgement while instructing. It almost saddens me to the point of not having words.

You see, at Farrell's, every instructor started out just the same as each member - as a "10-weeker." I love that. Some come in more fit than others, but we know what it is like to desire change. We know what it is like to come in and have to stare your challenges square in the face. We know what it is like to have to bare it all for that 'before' picture. We know what it is like to have a workout so hard you feel like you could vomit. We know what it's like to feel great in a workout, and we know what it's like to feel like you cannot muster up one more kick or one more punch.

AND, we know what it is like to finish that 10-week challenge and decide that we want more!

When I was a "10-weeker," we had well over 100 members complete the session. We had probably 10 who went through the instructor training. Now, I do not fault anyone who opted out from the opportunity. Shoot, I even considered not going through with it myself. Most often when I encourage others to be an instructor they say, "Oh no. I could never do that." I believe most people COULD, but the difference is the willingness to put yourself out there. To be an instructor, you are making yourself vulnerable. You are choosing a higher standard, not just while leading, but in each of your classes as a participant too. This is okay. This is to be expected.

What isn't expected, and frankly shouldn't be tolerated, is rude and inconsiderate behavior. A few things that come to mind:

1. Talking throughout a workout (a. this is super distracting to the instructor, b. annoying/distracting to your classmates, c. means you're probably not focusing too hard on your workout)
2. Bad attitudes (Psst... No one is forcing you to workout. You chose to be there. Why are you so angry?) and Loud sighing and scoffing (A subset of bad attitudes)
3. Critical spirits and mean comments/swearing. (The middle of a workout is not the time to offer your feedback on a workout, let alone a negative, mean-spirited comment. Be respectful of the instructor and your classmates and hold your tongue.)

Now, I know this isn't an isolated situation to Farrell's alone. I have been a waitress, worked retail sales and many other thankless jobs. This same stuff happens there too, but no matter the situation, rudeness is not acceptable.

For those of you who like to speak up in life and share your opinion, please do! (Anyone in my life would tell you that I do - but I was raised to do so with respect and in love!)

Before you share your opinion (in word or action), take a moment to ask yourself a few things:

1. What is my motivation for acting/speaking up?
2. Will what I am about to say offer anything positive to this situation?
3. Do I have qualified knowledge of this field/topic?
4. Am I willing to take on the responsibility held by the person I am about to critique?

Yep, that #4 is the kicker! Joyce Meyer said it best, "Don't have an opinion where you don't have a responsibility." You see, it's easy to believe you know the best way to do something when you haven't done it yourself, because you're only seeing the desired outcome. You may even be able to see the path itself, but until you've walked that road, you don't know the obstacles, twists and turns that have to be made to get to the final destination.

Honestly, I'm not always perfect in my words and I cannot offer any excuse for those times. I know I have "just said" things before hastily, selfishly, in the heat of the moment and without all the facts. In those times, I didn't offer anything good.

Our words have power. The Bible teaches that our tongues have the power to bring life or to bring death (Proverbs 18:21). Don't believe that? I would challenge you to recall a time when someone spoke negatively to you. Did you feel full of life? Probably not.

I think of those targeted most - our school teachers, our pastors, our public servants, sometimes those closest to us - often those who are willing to put themselves out there and serve. At Farrell's, we don't teach because it is our full-time job or even because it pays well, we do it because we want others to experience amazing life transformations. We don't need anymore people wounded by words, so let's choose to speak LIFE in our daily living!


I am doing this and SO CAN YOU! Make it a Level 10 Day!

Sunday, February 19, 2012

Changing Habits

For as long as I can remember, I picked my nails. In kindergarten, my parents tried to bribe me with $2 per finger if I stopped picking my nails. The problem - it didn't work. Well into college, I still struggled with it, but now over 20 years later, I have FINALLY stopped picking my nails.

We all face bad habits. I used to think I could never go a day without picking my nails and, in college, I didn't think I would go a day without chatting on AOL Instant Messenger (which is funny now because I don't think ANYONE chats on AIM anymore). So, what is it for you? I could never go a day without _______.

What fills your blank? -- Is it drinking soda? Having a latte? Eating dessert? Smoking? Having a beer? Getting on facebook? Swinging through a drive-thru? Gossip? Making excuses? Unnecessary shopping? Or something else?

It can be easy to brush these things off just like I did as a simple bad habit, but when does a bad habit or daily ritual become more than that? Webster's identifies an addiction as "persistent compulsive use of a substance known by the user to be harmful." 


Sure, picking my nails is not the same as a heroin addiction, and chatting with friends online isn't the same as being an alcoholic. But why not stop ranking our bad habits and comparing them to something we view as far worse? Why not look the other direction at the healthier actions we can be taking and the better uses for our time spent? Let's look to the better alternatives for our lives. 

Just like Chris shared last Wednesday, it's the small things that count. It's the little choices that we make and how we utilize the small moments in life that can make us overwhelmed and stressed, or living in peace, order and health. 

I always thought that to stop picking my nails that I had to have great will power. In a way, that is what I needed. It all happened when I started taking better care of myself in my daily living. It was something that just happened. One good choice lead to another good choice and so on. It's the same with our other goals - except it's not that we need MORE will power, it's that we must exercise the will power we already have inside! This happens daily. This happens with each individual choice we make. 

So, let's make smart choices and see what happens. A few tips for how to be successful in changing your habits: 
- Write down your plan for change. 
- Share your plan with someone who can keep you accountable. 
- Substitute your old habit for a healthier option. (i.e. Instead of soda, try a flavored sparkling water; Instead of a sugary latte try your coffee black or switch to tea; Instead of watching TV, go for a run) 
- Do it even if you don't feel like it. We can have strong emotional ties to our habits and rituals, don't let your emotions sidetrack you. 
- Set a reward for when you're successful. 


 My challenge for this week is to pick one thing that you'd like to change or remove from your daily living. That thing that you feel you can't live without. Now, what is the healthier alternative? Decide and commit. If you're really feeling brave, comment below and share how you're going to make change this week. 

Thursday, February 16, 2012

Facing Failures

As you may remember from a few weeks ago, I had toe surgery (all the testing came back positive, by the way!). The week before my surgery I felt that I hit my stride in my transformation journey. I was seeing more muscle definition, loss of inches, more energy and was at my lowest weight since starting my journey. So exciting! Then....my surgery. This meant missing a few kickboxing workouts and a few weeks of babying my toe. Since then, I have felt a little....off.

Maybe you're feeling that way too? Maybe you just haven't quite seen the progress that you would like or you've faced a set back in meeting your goals. The Farrell's program starts with a 10-week session. The new 10-weekers just had their 5-Week Testing. For some this brought amazing results, and perhaps others faced disappointment. Have you ever "failed" to meet your goals?

First, we must remember that we ALL have been in this situation before. You are NOT ALONE.

Second, we must decide how we are going to respond when the results are different than desired. Does it paralyze you or propel you?  Nelson Boswell once said, "The difference between greatness and mediocrity is often how an individual views a mistake."

Third, we must assess the situation (this shouldn't take long! Some people make a sport of analyzing - sometimes called "analysis paralysis") and then ACT. The only way you can TRULY fail is if you stop trying. Thomas Edison once said, "Failure is really a matter of conceit. People don't work hard because, in their conceit, they imagine they'll succeed without ever making an effort. Most people believe that they'll wake up some day and find themselves rich (or healthy - my addition). Actually, they've got it half right, because eventually they do wake up."

All this in mind, LET'S KEEP GOING! Let's push harder than ever before in our workouts, let's make the  nutrition changes that need to be made, and let's be willing to get uncomfortable. We can wallow in self-pity or pick ourselves up and achieve greatness. Maybe it sounds silly that meeting our fitness goals can mean achieving greatness, but I really believe it's one of the key foundations to living well. We get one life, one body and one chance. Maybe you have a dream to own a business. That's hard work! I am sure a person who is fit and healthy and getting proper nutrition is more likely to have the energy and fortitude to get it done. Maybe you want to travel the world and share your faith with others. That's also hard work! Don't you think that people would be far more receptive to someone who is fit and healthy and vibrant than someone who is out of shape and sluggish? The Bible even addresses this when we are told that our body is a temple. How are you treating your temple?

I really believe that anyone can do anything they put their mind to, and that we can do more than we can imagine. But we MUST not fear failure.

Just some thoughts for the day. Please be encouraged. I believe in you!

I am doing this and SO CAN YOU! Make it a Level 10 Day!

Wednesday, February 15, 2012

Wise Words Wednesday - Guest Blogger - Chris

I had a really great post for Valentine's Day yesterday called, "Conquering LOVE...Handles and other Pesky Body Fat." But it just wasn't ready to post yet. Bottom line if you're having midsection issues, watch your foods! You CANNOT outrun/out exercise your foods. Nutrition is 80% of your results and your belly will tell on you! Meanwhile, this is obviously on my mind because I am not happy with my stomach. I am seriously considering some major nutrition changes after consulting with some friends and family who have cut gluten and dairy. So, I am doing some research and preparing for a trial run to see if that solves some of my issues.

Anyway, today is one of my favorite days of the week because it is WISE WORDS WEDNESDAY! In honor of Valentine's Day, I thought it was timely to have the love of my life, Chris, share with you.

It would be hard to fully express in a few sentences what Chris means to me, and the respect and admiration I have for him. We met in college and began dating our junior year in February 2005 and were married in July 2006. He is a strong man of God who is insanely talented, creative, disciplined and loyal. I know few people who have the type of integrity and character that I have seen in him over the years. I love his passion for life and heart for people. We have crazy loads of fun together and are really just huge nerds. He is an artist in every sense of the word - a musician, a graphic designer, a painter, and even an artist in the kitchen. I could gush on forever, but I will spare you and get to the good stuff - Chris' point of view! First, here's a picture of my honey doing one of his favorite things. (Psst...if you didn't know he is in a band called Two Cent Offering and their new album is available on itunes and your purchase helps benefit autism awareness!)





When it comes to fitness and getting healthy, I think that everyone naturally looks for the “magic bullet” – that one thing that can easily make a big difference. Whether it’s a new exercise device that “only takes five minutes a day” or that great new celebrity diet where you only drink the fruit of some exotic plant grown in a remote village in the rainforest , everywhere you turn there’s another opportunity to take a shortcut. While, to be fair, I cannot speak to the effectiveness of the Ab Belt or “The Super Juice,” no one product or activity is going to transform your life with practically no effort. On the contrary, if there’s one thing that I continue to learn, it’s that if you want to see results and truly change your life, you don’t make one big change – you make a lot of little changes.

As a musician, I spend much of my time around instruments and gear. While in the studio a few years ago, I noticed that we were using some really expensive instrument cables. I asked our producer, “Does that cable make a big difference?” To my surprise, he responded, “No.” He went on to explain that each cable makes a small difference, as does the hand-wired  electronics in the guitar  and the vintage preamps that we were using. They all sounded only slightly better than their less expensive counterparts. The thing is, when you combine all these small improvements, it creates a huge difference in the sound of the recording. This is what separates the amateurs from the pros. I think the same thing applies to fitness.

It would be really easy to “cheat” a little on your nutrition plan throughout the week and “reward” yourself with a treat, or when hitting the punching bag, not go full out. I mean it only makes a little difference, right? Before you know it, you’ve undermined much of your efforts by making little excuses here and there. I suppose that’s what Farrell’s is getting at when they say “live at level 10.”  If you can start to remove those daily compromises, you’ll likely start seeing those results that you’re after and you can feel good knowing that you lived a “Level 10 Day.”


I know it can be easy, like Chris said, to make little exceptions here and there, but let's make a commitment to health and living well! Let's stop making excuses and exceptions. We CAN do this! With my husband's help, I am doing this and SO CAN YOU! Make it a Level 10 Day!