Motivational Mantras

Gearing up for a fantastic February fitness challenge! I have several mantras that keep me going, and lots of motivational reminders to read when I'm feeling down. Here are some of my favorites:

Get up, go for it...rinse, repeat. -Breanne Elizabeth

Even if you fall on your face, you're still moving forward. -Victor Kiam

Be miserable. Or motivate yourself. Whatever has to be done, it's always your choice. - Wayne Dyer

Do you want to know who you are? Don't ask. Act! Action will delineate and define you. - Thomas Jefferson

Go big or go home. What do you have to lose? - Eliza Dushku

You can't wait for inspiration. You have to go after it with a club. - Jack London

Try and fail, but don't fail to try. -Stephen Kaggwa

Breathe. Persist. Repeat. -Breanne Elizabeth

LIFE: Live It Fully Everyday!

'It all depends on me.' -Andre Gide

 

Life begins at the end of your comfort zone.

 

Do your best and forget the rest. -Tony Horton

February 2012 Challenge!!

Step 1: DECIDE.  Are you in for a challenge?  

Requirements are very straight-forward!

•  Start by calculating your Body Mass Index (BMI) - go to http://www.freebmicalculator.net if you need help.
• Take your measurements (weight, waist, hips, chest, arms, thighs, percentage of body fat).  Stats like resting heart rate are great for your records, but not required.
• Exercise a minimum of 5 days per week for 30 minutes.
• Log each workout in the Beachbody WOWY Supergym®. 
• No diet requirements except for CLEAN and healthy EATING. 
•  Check in on our Getting Fit For Life page on facebook at least once a week with progress.  Feel free to post more often if you wish!
• Drink your water!!

If you are not a member of Beachbody yet: go to http://beachbodycoach.com/brebyer and click JOIN.  From there you can choose the FREE membership with one of us as your coach!  

Once you are signed up, you can take a tour of the Beachbody site, and then create your profile.  This includes your About me and body measurements.  You can list your fitness program if you already have a workout from Beachbody like P90x or INSANITY.  We recommend that you upload your beginning photo for the month.

Step 2: COMMIT.  Are you ready for change?

Make the choice to make a change and get great support from two coaches and from some amazing friends!  We are here to help you every step of the way towards achieving your goals.  Determine your objective and bring your determination!  By committing yourself to 30 minutes a day of focused development, you will be well on your way to achieving your fitness goals!

Step 3: SUCCEED.  What better than to travel with friends?

As Confucius said, "the journey of a thousand miles begins with a single step."  Our goal is to help you break down your journey to fitness and health success into simple steps that build structure and focus to continue your journey.  Don't do it alone.  

"Coming together is a beginning.  Keeping together is progress.  Working together is success."  ~Henry Ford

Guidelines

Excuses are numerous, and enable us to stop any progress we have made often before we have even started.  Why do we cheat ourselves and come to a screeching halt when faced with difficulty?  Not enough time, too tired, too early, too late.  If you really want something, you must go over, under, around or through any problems to reach it.  Excusing yourself will bring no results.  No matter what the goal - whether it be cleaning the house, reaching a fitness goal or going for the career you really want - sitting idle will not produce anything but wasted time.

Take responsibility, take charge and make changes.

 Don't give up before you even begin!  One of my favorite sayings - nothing worthwhile in life is ever easy.  I know I blog about it all the time, but it's the absolute truth.  If everything was easy, we'd all be fit, rich, brilliant and successful.  Difficulty is the part of life that makes us stronger in all ways.  Change is a scary thing.  Doing nothing and expecting results will define failure - but worse, doing nothing brings self-loathing.  So what if you experience a problem along the way?  Seek answers, learn.  Always move forward.  Don't say I can't...instead say I currently have trouble with (fill in the blank).  

DO NOT QUIT.

Breathe. Persist. Repeat.

After a week of highs and lows, I have been reminded of some valuable lessons.  When you surround yourself with motivated and positive people, the bumps and hurdles become tolerable.  Your friends and supporters must understand there is no room for negativity.  When you are faced with it, draw inspiration instead of being discouraged and keep moving towards your goal.

 Tell me "You can't" and I am going to show you "I will."

 
Quitting on myself is not an option - EVER.  Even though I really want to at times, all it does is cheat me out of reaching my goals...and I keep that in mind!  While perseverance is a key ingredient to success, remember that your health and fitness are in your hands.  YOURS ALONE.  It is your journey, your goal, but you don't have to travel alone.  Make the decision - set that goal as only you can.  I repeat again: keep surrounding yourself with a stellar support system.  I would certainly fail... I have failed when I didn't have amazing people to lean on.

Baby steps (one of my favorite mantras) eventually add up to miles.  Anything worthwhile requires work.  And without goals???  Go ahead and work until the cows come home but without direction you will reach stagnation.  Ask yourself what you really want.  Define it.  Break it down into steps that are reasonable.  When a wrench gets thrown into your routine, step back, assess, reset and move forward again.  Modify, modify, modify!!  Get up, go for it...rinse, repeat.

"Do your best and FORGET the rest." -Tony Horton

Foundations

After my minor meltdown yesterday, this quote and photo seems appropriate.  Problem is, I usually throw the bricks at myself.  I had a major issue on my fourth day of P90x - Yoga.  I struggled, I faltered, I bobbled.  I didn't quit, but I was extremely disappointed with myself.  I sat and cried, feeling that I didn't get a good enough work-out because it was THAT hard and I wasn't able to hold many positions for long and some weren't accomplished at all.  I knew that feeling sorry for myself was the wrong path, but couldn't shake it.  I reached out to a friend and fellow coach who helped me to put my head on straight: 

"It's always hard in the beginning."  

Of course it is.  Just practice, give 100% effort and repeat.  If it was easy, everyone would do it.  With renewed purpose, and understanding that some days my work-out might seem lame, I remembered to be kind to myself.  I got up and did it.  High-five to myself!  I know my effort is starting to pay off, my sister noticed the changes in my body yesterday that I haven't even seen, which inspired me some more!  This morning I got back up, and I'm doing it again today!  Effort is what counts, and quitting is not an option. Off to push play on my health and fitness!  Have a great weekend - be kind to yourself and take care of you!

Get up, go for it...rinse, repeat.

A Touch of Destiny

Destiny's definition: a predetermined course of events often held to be an irresistible power or agency.  I believe everything happens for a reason.  But I shape my destiny according to how I act - or react - to events in life. I can give a thousand excuses, many would be valid, but I'd be stuck where I'm at.

How will I ever grow, change and improve if I stop and create reasons to stand still?  Yes life happens and I will be affected by things that are out of my control...but accepting what is and working with what I have is the only way through to my goals.  Doing what I LIKE is easy, but to get full results that I WANT requires stepping out of "the zone" and making decisions to let go of old habits.

Knowing how to improve and choosing to be uncomfortable are two different things.

For example, I don't have a problem with clean eating.  I am proud of my choices.  The problem is allowing myself ENOUGH of it.  Anorexia is a strange mind-set that somehow lingers, and I STILL often question the amount of food I eat.  So I have to work and track what I consume to make sure it's enough to support the exercise I'm doing.  Which is difficult.  Admitting repeatedly that I had a problem is no easy task, and realizing I still unconsciously do it is disappointing.

I love working out - once I convince myself to move.  It's easy to make excuses or procrastinate, although I now enjoy my endorphins afterwards so much I look forward to each session.  Once I push play I have to talk myself into NOT QUITTING when it's more challenging.  There is no easy way. The desire to look good, the dedication to work hard are keys, but to get to where you want to be often requires a bit of sacrifice and getting out of your safety zone.

It it came in a bottle, everybody would have a great body. — Cher

Inevitability

Sitting quietly this morning, I reflected on the past year of my life.  Things seemed to spiral out of control one aspect at a time until I found myself barely able to get out of bed.  I cried behind closed doors and barely ate.  I put on a brave face when I went out into the world even though I had no idea what it was that I wanted for myself.  So many changes in just a few short months.  I fell on my face and harbored resentment, anger, mistrust and so much negativity that my heart aches to look back at it all. 

I won't go into exact details -they are irrelevant now- although honestly I feel silly for even getting into the situations I managed to be in.  My indecisiveness, apathy and self-loathing hurt more than my own self...it damaged everyone in my life.  I would tell myself: if I don't trust myself, how can I trust anyone and how can I be trusted?  I dug deep and found the courage to jump into life and be the person my heart told me I should be.

I was frightened, wary and uncertain...but I hoped for the best and set out with determination to make forward progress.

How on EARTH do you turn your life upside down and then figure out a way to right it in every way possible?  I was willing to do something different.  I managed to lose my pride and asked for direction.  In the middle of chaos, I identified opportunity, set a goal and reached for it.  I held onto faith and prayed for the strength to see my way through.  I allowed myself to trust, to hope and to understand that we are all in this life together - there are many people willing to help if you only ASK.

Do not feel that change is impossible.  The choice is yours: seek the change you want and embrace it despite fear.  I would not be the person I am today, and I certainly would not have made such progress if things didn't happen the way they did.  I am thankful for the difficulties in my life that challenged me to begin my transformation.  A stronger, healthier and more optimistic me.  The journey of change begins with a goal and one single step forward.  It is never easy, but then again - nothing worthwhile in life ever is.  What are YOU waiting for?  Find your opportunity.

Bring out the Awesome!

My well-being is my priority.  Clean eating, exercise and optimism are not up for compromise.  After a very busy weekend, I reflect back at some of my choices.  I'm proud of my attempts to stay active, and my meal choices were good.  When life gets too busy it's easy to "cheat" on yourself.  You make an excuse and then decisions that negate your hard work and leave you sitting where you started. Here are a few things I try to keep in mind when faced with daily and often hectic life. 

I know how incredible it feels when I'm taking care of myself.  I am in tune with my body's needs - whether it's exercise, food or sleep.  When I feel good, I not only set an example by being healthy, but I can help others.  Win-win situation that keeps me in check. 

I want to enjoy foods that look and taste good but at the same time respect my body's signals that I've had enough.  I try not to judge myself if I "ate too much" of something that I don't normally eat.  I have one "cheat meal" per week and allow myself something I don't normally get.  And usually my splurges are healthier choices.  When I eat junk, my body automatically pays for it - I usually feel "yuck" after I eat something I shouldn't. I once had a love affair with sweet and spicy chili Doritos.  Now they taste like a chemical after I've eaten so well for so long.

I remember to be kind to myself: I don't believe in punishing myself with exercise for something I ate. (Mindset is everything).  I reward my body with endorphins each time I work out.  If I remove the punishment option, I take away the eating garbage and exercising like a fool penalty.  Keeping it clean and positive makes me come back for more exercise because it's fun, not because I'm beating myself mentally and physically.  Keep your choices healthy, be kind to yourself, keep a good frame of mind.  And don't forget to be awesome.

Mindset makes a difference!

I didn't even bother saying I will.  I just went out and did it.  Somehow saying "I'll try" or "I wish" leaves room to wiggle out of doing it.  I started my morning with a cup of coffee, a load of laundry and the assumption that I'd clean the house today.  Then I looked outside.  Sunshine.  Plants that were hit by the frost and standing stark and brown, waiting to be replaced with this season's seedlings.  I left a half mug of steaming coffee and just tackled my gardens.  With enthusiasm!  I was so excited to be outside and doing what I love that the work isn't work.  Setting priorities and trudging through the process makes it seem dull and difficult.  Focusing on the end result with excitement makes the process so much more enjoyable.  What are you waiting for?  Carpe diem!

From Danger Zone to YAY!

Danger, danger!! Alarms (that strangely sound like voice-overs are done by Robin Williams) are going off in my head because...my heart hurts. Several small things are going on at once in my life, and I'm finding it a little harder to pull up the bootstraps so I can dance through my day. I'm a worrier by nature so stress adds up, eventually. Even the good news in life brings it's own type of emotional significance. But how do you beat the moody blues when the scales tip?

Finding my positive attitude is not always easy, and feelings of sadness, anger, hurt, frustration or humiliation...all negative but very real emotions can quickly fog up the old rose-colored glasses. Normally, I read my thirty minutes of positive things, scan through uplifting images and find myself at a wonderful degree of optimistic. Today I just fizzled. So instead of plowing through the day with my usual zest, I sat quietly and visualized.

Ah, great tool of meditation we meet again! Motivational mantras, affirmations and reflecting on the wonders in my life just somehow re-programs my brain. Somewhere in the subconscious a light turns on and I feel a flutter of "yay" coming back to me. Being stressed out, cranky or tearful often leads me to (dun dun duuunnnn) lethargy and emotional eating - or at least standing and staring wistfully into the refrigerator hoping for some junk food to appear.

Mentally resetting my emotional balance means a more productive day, cleaner eating, and understanding that life is about harmony. Sometimes we need the bad to appreciate the good, and then challenge ourselves to overcome and be our best. Happy Thursday!

“Always aim at complete harmony of thought and word and deed. Always aim at purifying your thoughts and everything will be well." -Mahatma Gandhi

Pain is my Teacher.

I woke up this morning to watch a misty sunrise and listened to the symphony of my life.  Birds happily chirped, a lone bass boat roared across the lake, my pup stretched downstairs, my cat snored quietly on the bed.  I walked outside and gave the chickens their morning treat, breathed in the crisp air and gave thanks for such a great start to my Wednesday.  I'm looking forward to each item on my to-do list, which starts with coffee!

Switching on the coffee machine, I stretched.  Ouch: feeling that workout from yesterday!  Love that burn but remember the time when I'd have talked myself out of that day's routine just from being sore.  I see definite changes after my first year of fitness: both physical and mental.  I love the attitude adjustment after each workout. I know my muscles are growing steadily stronger, my mindset has evolved to seek out the lesson in discomforts.  I am still learning, but the understanding is there: never feel sorry for yourself, always try and growth will happen.

Decisions

It is easy to covet what someone else has achieved.  I look at several successful people, and can be sick with envy if I let myself.  Instead, I have decided to be diligent.  Work at what I want, no matter what, however difficult the process.  At first with any new project I find I'm often paralyzed - whether it's fear, or I'm just flat out overwhelmed with all of the details I couldn't tell you for sure.  I'd say a likely mix of each. 

The most important step is deciding what you want most.  Identify it.  Sounds easy, right?  The next crucial step is letting go of the fear of failure.  A wise man recently told me if you aren't making mistakes, you obviously aren't working.  Huh.  That's interesting.  Making a mistake doesn't break me, it just means I'm going to have to rework the plan and learn that will not work. 

My mental catalog flips through Edison's many failed inventions before he had a success.  Mistakes are just a by-product of progression to a better purpose.  Letting go of preconceived ideas is a great step in any process.  In fact, I'm adding that to my to-do list.  Let it go and let it be!

I have always been one to worry about someone standing by to point and laugh when I trip or fall.  Truth is, nobody is there to mock me for trying.  Even if I feel alone, somebody is always there with a positive word of encouragement.  The only person that mocks me is the woman in the mirror when I give up before I've even tried.

What is it you want most?  Decide.  Drop your fears. Let go.  Get going!

Milestones are Several Small Steps...

I took Saturday off and had a girl's day out.  Sunday I found myself out for a walk with my husband and my "old man."  He was so happy to be out for a walk and sniff -have I mentioned my "old man" is my 12 year old foxhound mix?  It wasn't exactly a formidable journey as JD led the way, eventually stopping half-way for a rest.  I enjoyed my time in the sunshine, the easy conversation and loved watching every moment of happiness that still shines through the clouded eyes of the dog who rescued me.  Despite accomplishing the exercise, I somehow felt guilty for not working harder.  Until just now when I read no matter what the time, a mile is still a mile.  Absolutely!

Today I found myself bogged down with the domestic diva duties.  Laundry had somehow piled up, the kitchen just breeds dirty dishes, and the house somehow just disrupts itself.  I worked out, and pushed more than I have yet to date!  Completion of yet another workout just somehow lends motivation to the rest of my day!  Tasks become enjoyable as I dance and bop around the house.

I look back at my notes and see I have steadily added new exercises and increased my number of reps.  Small steps toward my goal!  As I sit back and contemplate my day and begin tomorrow's to-do list, I feel a small glow of satisfaction.  I have lost 7.5 inches in 3 months and I have received amazing feedback from those around me.  While I feel each step is small, I can look back and watch my baby steps merge into milestones. I love progress! 

Run, Walk, Crawl...

Never. Give. Up.

Set-back or Determination Fuel?

Sometimes life throws us unexpected events...a sick child, a bum ankle, a torn ligament, migraines, and assorted other not-so-great things.  Despite our best efforts, there are and will be detours in life. What you make of it up to you.  Finding the positivity in any situation is simply a matter of attitude and the understanding to adjust your plan to get on track quickly.

I found myself fighting an iron fist of a migraine yesterday.  I did laundry, started dinner in the slow-cooker, did a load of dishes, and eventually gave up and hit the bed.  No work-out.  No food.  Just water, medications, and my heating pad.  (I know I should use ice, but I hate cold and it actually worsens it).  Instead of being upset with myself, I plotted revenge on my headache and set a mental plan of how to best make up for time lost.

So today I find myself in recovery mode, sitting on the fence between pain and discomfort.  I'll be careful not to over-do it but I have a determination fire burning to bring my best forward once I'm able.  Identify your set-back, embrace your opportunity and bring your motivation to the next level!

Waiting for the World to Change?

I was queen of "wait until tomorrow" or "I have to do this so I can't do what I want."  Multiple excuses do not do anything but waste time! Why wait for what you want?  Put on your running shoes and get out there to pursue your dreams!  No excuses, no whining, just grit and determination to make forward progress.  Here's my plan to keep forward momentum this year.  Look within yourself and motivate to reach your goals!


-Make a list: keep it on your smartphone, computer or somewhere easily accessible.  Review frequently and modify if needed!  Even make a list of WHY you're procrastinating: somehow seeing it in print just looks SILLY!

I’m procrastinating on ___________ because...
Reasons:
1)
2)
3)
4)
Again, seeing it in writing will add motivation!

-Break it down: Make each step even more simple.  Identify basic steps and then refine.  Look at your list.  What is the next thing, no matter how small, you can do to achieve your goal?

-The procrastination dash: Identify the one thing on your list that you don't want to do.  Start that project first.  The relief will be liberating and you will motivate yourself to stay on track!  By doing what once seemed impossible, you will have gotten started.

-Advertise and share the pain: positive peer pressure?  Absolutely!  Get a running buddy to hold you accountable to run more.  What to develop your photography skills?  Arrange to have a friend meet and shoot at a destination and then have lunch!  Whatever your goal, the bottom line is: make yourself accountable.

-Plan for it:  If it isn't on your to do list, how likely is it to get done?  Highlight and make sure you have specific goals set for each day!


That being said...I'm off to get my list finished!  Happy Friday!

Things may come to those who wait, but only the things left by those who hustle.  -Abraham Lincoln

Why Wait?

RAWR!!!

RAWR!!!  This was too funny, I had to share!  Laughter is great medicine!

Sleeping Habits

Sleep deprivation take two.  Somehow my drafts intertwined and got saved as my final, and then I deleted it.  Tech savvy I am not today.

I find I am either restless and roaming around or sleeping like a cat.  I know sleep is important for regular daily functioning, but it is also important to help reduce fatigue during the day, fighting stress, and avoiding poor meal choices.  I am determined to get myself into a routine and schedule again after the chaos of the holiday season turned my habits upside down.  Here are my strategies for improving my quality of sleep: schedule and routine, exercise, eating right and reading.  (Sounds easy enough, right?)

-Keeping a regular schedule: Going to bed at the same time and getting up at the same time each day.  It took me a month or two to get this down-pat, and a month to disrupt it.  I find the simple routine of winding down by a certain time helps, and as much as I hate to admit it, I love a schedule. 

-Exercise: A minimum of 30 minutes per day is said to help you sleep more deeply.  Not to mention 30 minutes a day, each day, gets you into a fantastic routine of exercising!  Fitness and health go hand in hand!

-Proper diet: No caffeine after 2:00 pm.  This should be interesting as I love having a cup of tea at random times. I hate eating large meals at night so the goal is to have dinner no later than 6pm.  Cutting out wine.  As much as I love it, my body does not: alcohol will create a restless sleep.  Snacks at bedtime will now be out as well, thinking I am going to try some fresh citrus squeezed into a glass of water.

-Reading at night: I miss reading. Watching TV seems to make my dreams vivid, erratic and based on what I've watched.  I'm hoping reading a book will quiet my brain and make for more peaceful dreams.

After the crazed time eruption of the month of December -visiting with family that often had opposite schedules- my body was (and still is) out of sorts from cutting back the amount of sleep I got.  Sleep is a major part of my functioning platform.  Without regular patterns I suffer from generalized fatigue, the "crankies," and for the past several days, auras that indicate a migraine.   I'm scheduling enough hours of sleep and aiming for a more productive day!  Be kind to yourself an achieve a healthier you!

When you love yourself, you can take care of yourself.”—Demi Lovato

Wish or Plan??

Wishing for something won't make it materialize.  Is there something in life you want more than anything??  You need a plan to find success.  While it provides a starting point, wanting it is not enough.  You must ask yourself what you are willing - and going - to do to achieve results.  Success is simply a process of building.  Constructing a bridge one step, one effort, one day at a time from where you are right now at this moment to the goal you wish to reach.  Planning each step will allow you to formulate your journey, a blueprint towards success.  Identify steps you will need, a way to mark progress and keep the courage to carry on each day.  Set backs are not failures, but a chance to review your plan and adjust.  Motion means progress.  How are you going to start your plan today?  Dare to reach and achieve.