Last Week’s Question:
I don’t like vegetables AT ALL. I know I need to include them if I want a healthy nutritional plan. Any suggestions????
Here’s a great link. The author has some fabulous suggestions. My favorite is pureeing your vegetables and adding them to your favorite foods (spaghetti sauce).
Topic: Empower Your Being Through Strength Training
- Identify time & energy wasting activities/behaviors
- Learn how to perform basic strength training exercises
Conserve Your Energy
Whether I am preparing for a sport or adding a new component to my fitness consulting business, the starting point is exactly the same.
My first responsibility is to determine what will make me happy. Answering this question helps me create my goal. Notice I say “my responsibility”. Each individual has the responsibility to create their own happiness. It took me years and a lot of wasted energy to figure out that it was not my “job” to “make” others happy. I can certainly be on someone’s “team”, but there is a very big difference between being on someone’s team and trying to make someone happy.
I find it amazing, some people actually enjoy drama (personally I have no time for it). They enjoy having people trip over themselves to make them feel better. Attention getting behaviors are for children under 5. Behaviors like these do not help individuals create the life they were meant to live. If you are reading this and you demonstrate these behaviors, join in, mentally create a positive future for yourself, become an active participant in your life, get strong with us so you can let your spirit fully express itself.
If you are someone who attracts individuals in need of attention and they are not active participants in their lives, you have a decision to make. I have found a simple test to determine who brings your energy level down.
Simple test- Think about everyone in your circle. Does the thought of a particular person make you smile or not? If the answer is not, boundaries need to be created on your end.
These people don’t always have to be removed from your life. The easiest thing for you to do is just be aware that a particular person drains your energy. When you are in contact with them, conserve your energy by not over extending yourself. Be friendly, be yourself, but hold back on giving advice. Try it for a week. Your energy tank will surprise you. Sometimes metal/emotional energy usage is more draining than my toughest workouts.
Remember, air mask on yourself first!
I have also learned over the years how important it is to “Rip The Band-aid Off”. I am not confrontational, I don’t like it. However, sometimes we have to share information that may be met with resistance. I have found it best to say what needs to be said and deal with the response sooner rather than later. I have had people (non-clients) in my life that I needed to pull back from. They noticed. I had to share with one particular person that the relationship was extremely draining on my end. I was trying to help and in return I was dealing with someone starving for attention who had no intention of moving forward in her life. I explained I could be a friend but my professional help was not part of the friendship. This individual was angry and tried to guilt me into continuing the relationship help and all. I knew at that moment our relationship was not a friendship. No friendship is based on guilt.
Please hear me when I say, “Women vent, they don’t complain.”
We are verbal creatures. We have a need to express. We must have a way to get things off our chest. If we don’t, what lingers within us will negatively express itself through our body. I drove myself to the ER a number of years ago because of intense chest pain. Luckily, it was not my heart. Let me share with you what a learning moment that was for me. I haven’t kept anything bottled up inside since.
Venting is healthy, however ongoing negative dialog is not. I have to address this negative dialog with many of my new clients. My response, “So what are you doing about it?” They look at me puzzled, as if to say “I can actually do something about this?” I point out their negative verbal pattern, explain how powerful their mind/thoughts/verbal expressions are and how a mental/verbal shift towards what they want in their lives would benefit them more.
HOMEWORK: Review how I set myself up for success and create your own Q & A sheet. (BE VERY SPECIFIC)
1. What will make me happy?
Make sure to include all areas of your life: physical fitness, family, spiritual, etc.
It is very important to write this down. Post it and read it whenever you can. Visualize the final outcome and create the feeling within your system that goes along with accomplishing your goal.
2. Create a “TEAM”?
Create a support team no matter how small you think your goal might be. It’s important to have positive people around you that want to help you succeed! They will be there for you to share your ups and downs throughout the process, as well be there to share in your joy when you reach your goal!
3. Get a “Theme Song”.
Everybody needs a theme song. This is your anthem! This is what you blast in your car when you’re driving to work. You play it when you’re visualizing your goals. It’s what gets you JAZZED!!!! It’s what makes you get up when your too exhausted to exist. Play it, Sing it, Rock it!!!
4. Create Motivational Statements..
You must fill your mind with what you want to create. If positive statements are flooding your mind, there leaves no room for the negative.
5. Do It When You Don’t Want To
I have had the best workouts on the days that I have had to drag myself to the gym. These are the moments when you can really be proud of yourself. A slice of discipline goes a long way. Just keep thinking about your goals, play your theme song, get up and go!
6. Enjoy Every Moment Of The Process
It is a lifelong journey, ENJOY IT! Celebrate your “moments”. I love it when my clients share their “moments” with me. “I walked up my 2 flights of stairs without being out of breath”, “I was able to make it through the airport with my carry-on bag without having to stop”, “I was drying my hair and saw my shoulder and bicep muscles”, “I wore an pair of pants I never thought I would ever fit in again”,etc. Join the “Team” and share your moments with us!
7. Let Your Mind Say What It Wants, You Drive On!
Know going into any adventure there will be moments you question yourself, say negative things to yourself and think about giving up. Everyone experiences doubt and uncertainty. What separates those that succeed and those that give up is what is done with that mental negativity and uncertainty.
You are more powerful than any thought in your mind!
These thoughts float through our mind when we are tired and overwhelmed. When you have thoughts that float in, acknowledge them, thank them for coming by, dismiss them and trust your process.
Giving Up Is NOT An Option!
Strength Training 101
Your first goal is to learn how to perform basic strength training exercises with perfect form. I always recommend 12-15 repetitions in this phase. The more repetitions you perform, the better you get at performing the exercises. It’s just like riding a bike or writing your name as a child. Your body needs to develop what is called the “mind to muscle connection”. You will experience an initial increase in energy from your new exercise program. You will then notice an increase in strength as you workout. This is due to the “M-M connection”. If your muscles were to have a conversation with you, they would be saying, “Oh, this is what you want me to do. Now I get it!”. Be patient with yourself and trust the process. It’s not about 30lb in 30 days.
Basic Gym Full Body Workout
- 10 – 15 minute cardio workout
- Full body stretch
- Shoulder press machine
- Seated row machine
- Chest press machine
- Leg press machine
- Bicep curl
- Tricep extension
- Side slides
- 15 – 20 minutes HITT post cardio session