Are You TIPTOP-ing?

Day One, Week One! A new 10-week session at FXB has begun and it was great to see/work with all the new members at 5am this morning in their first kickboxing class. It was great! Later today, I head back to the gym to teach one of the evening classes. This is only my second time teaching kickboxing, so I will tell you how it goes tomorrow. (See even I am putting myself outside my comfort zone).

 Anyway, I love a fresh start. I was that kid who loved school supply shopping at the start of each year and, of course, New Year’s Celebrations are near the top of my favorites list. I know that not everyone shares my sentiments, and some are even cynical about things like New Year’s Resolutions and goal setting. In fact, Kim Kardashian tweeted on Jan. 1^st saying, “Funny how people look 4 a fresh start in the New Year but the truth is its just an excuse! U can start fresh & set goals any day of the year.” While Kim is right, you CAN set them anytime of the year, I am surprised that she, of all people, isn’t appreciating the chance for a fresh start in the new year. So, I say, cheers to 2012 and FRESH STARTS because sometimes that’s the exact thing we need.

So, to my friends that have been at this for awhile, if you fell off over the holidays with nutrition or you’ve been missing your workouts OR perhaps you’re someone who has NEVER worked out, it is not too late. Hopefully, none of you think like Kim and you’ve already taken the start of the new year as a chance to start, refresh or push harder than you ever have on your goals.

My challenge for you today is to JOURNAL your foods. I want you to write down EVERY bite, every nibble,  every crumb AND every sip that goes in your mouth. Don’t cheat yourself and think that “tastes” don’t have calories.  Liquid calories count too!

In one of my prior jobs, we had a motivational sales coach teach us and I will never forget his teaching of TIPTOP – To Improve Performance, Think on Paper. Just like I want you to write down your goals and plans to them, you need to track what you’re doing along the way. By tracking, you are able to review and revise what you’re doing. If you don’t have a journal with accurate records, you cannot as easily revise what you’re doing when needed or repeat your actions when you have success. As I have mentioned previously there are great apps such as ‘myfitnesspal’ or you can simply use a notebook. Currently, I am using a Fitlosophy Fitbook (www.getfitbook.com) which allows you to track your goals, plan, workouts and nutrition all in one place. I am using this product for the first time, and while I do not use all the tracking fields it provides, it is a great tool if you need some structure for your tracking and prefer pen/paper over digital options (yes, I am a little old school).

Before I sign-off, THANK YOU, to everyone who is reading. Your encouragement and comments mean so much to me. Feel free to contact me if you have questions, topic requests OR if you’d like to share your transformation story! I have lots of great ideas and am eager to share them with you, but also want you to know that you are important to this blog because we are in this together.

I’ll leave you with this thought – take it a step at a time. Focus on what you need to do next TODAY. Don’t worry about tomorrow! I could see a little anxiety on the faces of our new members today, and you know what? EVERYONE made it through the first workout, because it was broken down into manageable steps.

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

If You Fail to Plan, You Plan to Fail.

As I mentioned yesterday, I am committed to bringing you DAILY inspiration. As today is nearing an end and I am FINALLY here to discuss goals, I am reminded of the most important thing when setting a goal – to have a PLAN!

You see, just like my day today, life can be busy, hectic and sometimes unexpected. When you have established your goal and broken it down into small attainable pieces with a plan that supports your success, you are much more likely to achieve your goals AND be able to withstand life’s curveballs.

My day began with the Week One fitness testing for the new session at Farrell’s eXtreme Bodyshaping. A new batch of members came in with an energy and excitement that was contagious (another reason that point #2 below is so important). It took me back to the feelings I had 12 weeks ago when I began at FXB and got me amped for this next step in my journey. Immediately after testing, my husband and I went to a brunch with my cousin and then, straight to a wedding.

As I am finally returning home and posting much later than planned, I am reminded of several things:

1.       Make a plan and write it down. If you fail to plan, you plan to fail. This isn’t just a “feel good” concept that you hear at work seminars – it is the truth. Especially with nutrition, you must plan or else you may have a hiccup in your schedule that leaves you hungry and with few healthy options.             
A few tips for successful meal planning:

-          Decide when you will grocery shop. I typically go 1-2 times a week -  once at the start of the week for a majority of the week’s items, and again for additional fresh produce or specialty items.

-          Prepare foods ahead. Depending on your schedule and personality, this is done best one time a week in a big sha-bang or the evening before, either way get it done. Grill up a large batch of chicken, cut your vegetables, transfer foods from large containers into portion controlled sizes – whatever you can do to foster your success do it!

-          Keep a food journal. I am old school and use pen/paper, but there are great apps such as my fitness pal. Now I know you are wondering what journaling has to do with planning. For me, I make my plan in my food journal the night before so that I can use it as a guide throughout the day. This eliminates those impulse decisions that can plague the best of us when temptation comes knocking.
 

2.       Surround yourself with likeminded people( and be patient with those who aren’t). Our brunch today was so refreshing because our hosts eat healthy as well, and were willing to accommodate my needs and preferences. This, of course, is ideal, but not always a reality. I understand. But remember, you are responsible for YOU. Don’t be afraid to speak up and tell others what you are doing and what you need.  Particularly, if you are someone who has chronically struggled with your weight, you probably tend to put others before yourself (trust me – this was me). While this may make you feel good in the moment, it may not be the best for your waistline. So, know that you can best love others when you first love yourself. Besides, you might just be the one that sets an example for THEM by make the smart choices.

3.       Be ready for the unexpected. Today, I did not expect to run from one activity to the other, and when your nutrition plan consists of six meals a day, that can be a struggle when you’re not prepared. It’s time to be a boy scout,  so pack up and stock up. Keep a package of nuts in your car and at work. If you are in a bind, a handful (NOT the whole can) of almonds are better than hitting the vending machine or drive-thru. Throw an apple or orange in your bag at the start of the day and keep protein powder or protein drinks available. Remember, a combination of healthy carbs and lean protein are best, so find your favorites and plan ahead. Please, please do not lie to yourself and think that fast food is faster than running into the grocery store. Sure, it requires you to get out of your car, but hey at least it’ll burn more calories than sitting in your car.

Tomorrow I will talk more specifically about nutrition and share some of my favorite items that are both nutritious AND satisfying.

I am here with you taking each step and facing the same struggles as you. I am doing it and YOU CAN TOO! Make it a Level 10 day!

Reaching Level 10

Welcome to my new blog - Level 10 Day! Here, I will give you a daily dose of fitness inspiration, nutritious recipes, tips for reaching your goals and insights on reaching your own 'Level 10' each day. Plus, I will share my own journey of transformation - the victories, the struggles, new adventures and probably some fun and fashion along the way (I don't care what anyone says - you can workout HARD and still look good while doing it).

If you don't know me, which at this point, I am sure you probably all do, I have always prided myself as being an optimist and someone who strives for her best. So, last October, when I was first introduced to the idea of "Living at Level 10" through Farrell's eXtreme Bodyshaping (FXB), I welcomed the concept and accepted the challenge. But, I soon realized that when you give your all, you'll probably find that your perceived Level 10 is far less than your actual Level 10.

So, my first challenge to you, is to go out today and try something new. Break your routine! Eat a new food, take a new route to work, run farther than you ever have before, do some push-ups on your toes, try a new lipstick shade, lift more weight or do more reps than usual, just do SOMETHING that is different - perhaps something that scares you. 2011 was a year that brought A LOT of change in my life.  I understand that when things are changing it is easy to hold on to the routine and the comfortable, but you will only surprise yourself when you challenge your view of what is possible.

January 9th starts the next FXB session. Over the next 10-Weeks, I am participating as a maintenance member and an instructor. I am very excited as well that my husband is joining this session as a new member. I invite you to follow me as I continue my transformation journey. Even though I am in the "maintenance" program, I am not yet maintaining. I still have body fat and inches to chisel away, so just like you I am challenging myself to do and accomplish more each day.

Tomorrow, I will be talking more about GOALS. I am a firm believer that goals are best met when you break them down to daily goals and establish daily routines to support these goals.

I am doing this and YOU CAN TOO! Go make it a Level 10 Day!


**Please note that I do not officially represent nor am I affiliated with FXB, other than being a satisfied member. For more information on Farrell's eXtreme Bodyshaping or a complete listing of locations, visit http://www.extremebodyshaping.com