So, how was Vegas?

On this beautiful evening in Winnipeg, it is a nice time to reflect on the sunshine from exactly one week ago today...                               

I've been asked this line a few (hundred) times within the last week. It is incredible to reflect on the network of people we encounter in our daily lives...

Vegas? It was awesome.

Honestly, the week went off without a hitch.

End post.

HA. Just kidding. The week was incredible & many things happened that need to be shared because I know you just want to hear it! I also know that many of you have enjoyed the bright lights and spectacular of Las Vegas so let's live vicariously through each other for a moment.

Let's begin with the stagette and the wild women we went with.....picture a bunch of babes watching Magic Mike live (end post here?;), which was hilarious, cabbing it off the strip to a club many floors up at the Palms, then being taken care of all night by beautiful women, security, and the goose. Yes, it is a beautiful picture of a great time. All the ladies made new friends that night (Tracy met Tahereh, and so on... ). The only injury (disregard the a.m. 'injury' type of pain a few felt the next day) came via the beautiful bride herself while climbing a lion sculpture in front of Mandalay. 'I don't need any help!' and with that she broke (?) sprained the only extremity she needed, her ring finger. But, absolutely worth it. She also won Stephen $70 playing Alice at 7am. Goodnight, success.

Okay, I won't run through every part of the week even though it is temping. Vegas is summer time, flashing lights, amazing food, amazing pools, amazing scenery (.....don't even, you know exactly what I am talking about!), fit people (sorry, was that a repeat?), good entertainment, and an energy at all hours of the day. We were lucky enough to be there for Steph and Curt's wedding so we had a great group of people to take in the energy with.

Speaking of, the wedding day was absolutely stunning. Stephanie is a princess and Curt is a Ken doll. Seriously. Even though Curt forgot how to shave and sliced his cheek...eye?... cheek. Don't go and look for it in the pictures now... If you do, I didn't say anything...

During the day the dudes entourage went to shoot guns and the ladies entourage had a beautiful brunch with the families. It's such a special day for everyone, especially the families. I couldn't imagine how proud they are of these two.

Steph was very calm during the day. Relaxed and happy, even helped her own bridesmaids get ready, so generous.

Hair, makeup, dresses, suits, flowers, & gametime....  

This is a view of the ceremony, waterfall in the background, surrounded by friends and family. Officially they are Curtis and Stephanie Relke. Wow. What an amazing couple. Kind, loving, smiling, honest. They are good. Really good.

Now, this is a glimpse of the reception, need I say more? Friends, family, now add a perfect suite, bartender Rob, flip cup tourney, push up contests (this crowd was packed with fit beauties), dancing, counter top dancing, more injuries...only a few will know the details of the rest of the night, but 'let me tell ya' Jared Rayder, it was a damn good time.

The week ended for most relaxing by the pool, sushi, gambling, shows, 'Krave' for a few babes, and some rest before Saturday's epic send off pool party for Mandizzle's bday a few enjoyed.

Until next September (as we will need that long to recover). Peace out V city.

Summer's Over...

..... and it's time to get back on the health train!

Put down the budlight iced tea and the ridiculous Shades of Grey, stop with the 'I'm on vacation/it's summer time' excuse for every single bad food choice and missed workout. Let me tell you, if you are going to eat bad everytime there is something to celebrate, well, there is something to celebrate everyday so why not just eat whatever you want, whenever you want? Feel good about yourself? Seriously. Smarten up. This year we are going to make some changes and do this right.

When was your last workout? Did you accomplish your goal and finished it feeling great?

What was your last meal? Was it a healthy protein and carb combo leaving you feeling good?

I sure do hope so because then my job it done here and I'm going to take the winter off.....

Oh but wait.... We didn't both end up on the same page? Alright, business time, where do we begin.

We begin by setting goals. Goals have to be specific, realistic, and measureable to be achievable. This make sense? Grab a notebook (just for you to read) and write down:

• 1 ultimate goal,
• 2 goals you want to accomplish this week,
• 3 goals you want to accomplish this month, and
• 4 goals you want to accomplish this year!

Everyday jot down what you ate, what you did for exercise, and how you are feeling. Most of my clients use an app on their phones (myfitnesspal or mynetdiary), easy way to track your food and exercise as you go.

You just have to start! Don't get excited and try to follow every rule ever written about health, this relationship is one guaranteed to fail. Just try to start making good decisions, one at a time, consistently.

"Will power is a muscle, every time you use it, you strengthen it"

After you begin making each good decision, you will begin achieving your goals, and you will begin to feel good, in control. Your success is in your hands alone. Allow yourself room to change, fail, and then make another good decision. BOOM! We are learning. We are human.

Over the summer my personal goals have changed as well, fall brings a new exciting lifestyle after a chaotic summer of preparation for it. I am focused more on my 'day job' career as a financial planner, working with young professionals and their (often neglected) retirement and risk planning as well as working with businesses and their group benefits programs. I love it. Talking with and helping people everyday (sound familiar to the health field?.....no coincidence here). 

That being said, I mostly work from home and visit my clients (finance and fitness) during the days, making a flexible schedule for workouts and meal preparation time. No excuses for me now.

A little reflection on the year goals I set in January for 2012:

Professional goal - expand FuelFit? Yes sir. Added bonus, finance career growth.

Training goals - run a full marathon? No, knee injury in Feb, surgery in Nov. Back handspring? Still working... :) Try crossfit? YES!! And LOVE IT! Compete in a fitness competition? Well...we shall see, possibly in Nov if it works pre-surgery.

Personal - proper sleep pattern? Yes. Move? Yes.

September goals:

Professional - raise awareness of the finance field to help more young professionals, start finance blog ( check it out, almost done: http://sarahalstead.wordpress.com/ ). New health blog every Wednesday.

Training - crossfit x 3/week, run 10 miles/week (everything according to how the knee feels...boo to injuries)

Personal - attend one of my closest friends, Stephanie's, wedding in Vegas. Couldn't be happier for her and Curt so truly excited for this!

Okay, this is where I leave you with one of my favorite quotes, it's go time! Notebook, goals, and good decisions......consistency.

"If you are tired of starting over, stop giving up."

What is your excuse?

Which one are you going to use today? 

There are just so many, here, let me give you a few:

• you are tired
• had a long day at work
• can't afford to go to the gym 
• don't know what to do once you get there
• it is hard
• you are scared
• you are not an athlete
• you weight too much
• you can't run

That enough......okay, a few more...

• you have kids
• your _____ hurts
• you're bloated
• you haven't eaten
• you deserve it (insert muffin here....)

So. What is yours?

Every single day we make the choice to go out and get our workout done, where-ever and however we can. Everyday we make the choice to eat a healthy snack and a healthy lunch and dinner......drink water....get enough sleep....relax....work on our weaknesses....

Let me tell you, you do not avoid yoga because you are not flexible - that IS the point of doing yoga (thanks Jenn :). The same goes for your fitness, if you are not able, you need it even more!

Risk leads to Change leads to Reward!

Avoid the Risk  leads to No Change  leads to No Reward...

Physical fitness or any goal that is important to you is an everyday progression. We are all working towards our own goals within our own respects. We learn what works and what doesn't. What feels good. We begin to look for all the other ways we are changing and making progress.

Don't let an excuse hold you back from forward motion. You may use anything your mind can dream up (and you are one hell of a creative person), excuses keep you in the same place you have always been......no forward motion.......static...... Just dreaming.....

Here is a challenge: I challenge you to decide. 

When your mind comes up with an excuse to not exercise or to choose something deliciously bad or to have 10 drinks instead of 1. You decide. You decide to make the right choice for your body and mind.

Discipline leads to self control. I promise.

So far I know this sounds like so much fun ;)  It is hard and no fun at first....retraining your brain. But let me tell you, it is WORTH it! Every little bit of accomplishing a goal that you never thought you would or could is un-explainable. I dare you to try. If you doubt......I dare you to try harder.  

I've seen it. I believe it.

You must do it so that you may believe it.

Mind Blown...

Subtext.....daily mental narrator....your personal script...

What is your subconscious mind thinking?

Thoughts control your mind....your mind controls your actions, your body, and ultimately your outcome.

• "No matter how hard I workout I will never lose this weight, this is how I am....."
• "I should be happy with my gains in the gym, I'll never be able to run a marathon anyway....."
• "I have never stuck to anything before, this will be the same, I should just be happy and embrace my belly the way it is....."
• "None of my friends are active so it's not that important to me...."

Everything above focuses is on what you do NOT want as opposed to what you DO want. You are doing your best to not do your best. 

If you see your goal, whatever it may be, as impossible you will never make a true effort. If you do not believe you deserve the body of your dreams you will allow your surroundings to influence your decisions. 

Do you think you only have the control to effect 60% of your results because the other 40% you have zero control over due to genetics, age, history, etc? THEN YOU WILL ONLY EVER GIVE 60%. Tell me how close this gets you to your goal? Just over half way......is this where you have failed in the past? What is the percent effort you put into your goals? At what point do you consistently fail?

Everything you do is a result of your thought process and beliefs. 

I have heard a million times that it takes 21 days to change a habit, if you believe this, then it will probably take 21 days. If you believe you are destined to only be moderately fit, then you will only put in average effort in the gym. If you believe you will always carry a few extra pounds after pregnancy then you might as well settle into your new pant size. If you believe genetics dictates who gets to be 'ripped' or 'lean' then you will never be serious about food binges, missed workouts, or kicking your smoking habit.

On the other hand... if you believe you are the strongest person in the gym, you will always bang out the last few reps. If you can see yourself with a fitness models body you will have no problem skipping the muffins and scheduling your workouts as a priority. If you see yourself as healthy and a health role model to your family and friends you will not order fast food on the weekends and invite them to try new workouts with you.

The battle begins in your mind. Your thoughts....what you truly believe in your mind is a direct product of what you are getting out of life. Right now.

The mental switch is a process....

• Take it one day at a time. Just because you believe does not mean you will magically become thin and fit. There is allot of effort and action to be put into place. You just need to do it. One day at a time.
• Repeat. Repeat. Repeat. Tell yourself everyday exactly who you are. Write it down. Read it over and over. Record it. Each day you will have to make new choices as you change. Each day you will hear the lies: 'it's all genetics' 'you are not motivated' 'food is making you fat'. If you believe the lies you give them power. Again, repeat to yourself exactly who you are. 
• Use emotional cues... change your screen saver to a quote that means something to you or to a picture of a fit physique that you desire. My close friends and I all message quotes that we like to connect with each other and keep motivated. You could attend a local fitness competition. Make new friends with those with similar interests, start with your trainer. Watch a movie or sport which reflects your desired physique. Hang out with guys/girls that are fitter, stronger, and better looking....how will it feel when you fit right in? The key here is to make sure these thoughts pull on your own emotional triggers.
• Support. Close friends, a team, your trainer, a social media community. If you don't have a support group, create one. Take responsibility. "Poor me & this is my situation" gets a slap to the face because you are not getting what I am laying down so far..... Find yourself allot of support. It will help you through tough days. Remember, one day at a time. These sources of support should represent what you want and help keep you committed to your goals.

This last mental change point I believe is the most important, it is what changed everything for me.....

Toss all of your 'trying' and 'wanting'. Until you actually believe that you have the power to change, you will not be in control of your life. Doubt is for sissys. I have told myself that "I am going to try to train for a fitness competition" and I have told myself "I want an all season lean physique because it is sexy and marketable". But trying and wanting are not powerful enough. I doubted myself and didn't truly think it was possible, so small decisions along the way effected the outcome. In the gym I could decide that I was tired and skip the last circuit or go out for the night and take in a few too many drinks and late night pizza... I just decided I would 'make it up', and it wouldn't hurt my progress. I was only trying to succeed. I only wanted to succeed. It was definitely not enough.

YOU MUST DECIDE THAT YOU WILL DO IT. Stop wanting and start creating. Barriers down. You will not skip the last circuit because it is not an option, you will not party all night because it is not an option. You have decided to earn your goal, regardless of the pain and temptation. Yes, it is worth it, and yes, everytime you resist something it will become easier. It is your resistance muscle, each time you use it it's get stronger. 

Change your inner dialogue, your daily narrator, to focus your perspective on what is positive and important to only you. This will allow you to experience the feeling of success in your goals. You will no longer train because you know you are supposed to, you will train because you know your effort is paying off. You will not hope to build your peak physique, you will create it. You will look in the mirror and focus on what you are creating, not on what you could become. You will visualize what you are creating, not what you wish for. You will eat healthy not because you should but because it is fueling your improvements. 

Do not try, Decide. That will be your difference between a good effort and personal bests. The difference between no pack and a six pack.

You can. Think positive. You new dialogue is self directed. Do not give lies power by even thinking them. 

Now, take action.  

"like attracts like"                 "energy attracts energy"

Do you have a 5 year plan....

Do you have things in the back of your mind that you want to do.....at some point... It's that 'at some point' that gets us and leaves it in the back of your mind. Some big things 'have kids', 'get married', 'new career', or life experiences like travel.....Thiland, I hear it's beautiful!...?

I have a sense of calm about the future and confidence in things happening for a reason, the plan that is set out for me. That in part comes from my faith and the belief that we have a purpose in each day.

On the flip side I am very driven and a planner. A compulsive planner! For this reason it helps to have a sense of the direction that I am traveling. I recently made a 5 year plan (my friends and I joke about asking men their '5 year plan' and meeting their Mother prior to any date.... ;). The plan was a short list of important things I want to accomplish. It helped me to relax with the anxiety of wanting to do everything immediately and getting frustrated that I cannot.

There are things on the list that I want to do in my life. It was interesting to me that things like marriage and kids didn't come up first (theses are 'happens when it is meant to' items). Although they are important life goals, things like 'buy property', 'launch my own business', 'adopt a dog' (this clearly comes after property and having extra time at home to train a little monster), 'travel overseas to see a professional soccer game', all came up first.

It is important to take stock of what you want out of life. Then plan it. Even if you are nervous about what it may be, begin the steps towards making it happen. If you want to take a trip, set up a savings account and put a set amount in it every pay-cheque, research locations where you want to go, tell friends and family about your plan. Once the ball is rolling it is harder to stop it and it makes it easier to hold yourself accountable and attain your goal. Often you may hold anxiety or guilt about doing something, then when it happens.........now that wasn't that hard at all. You welcome the feeling of being thankful you had the courage to make it happen and experience it.

This makes it sound heavier then maybe it should be.... You would think that you would drive head first into the things you most want out of life. But, we both know that doesn't happen. The things you really want are usually the things you do not have or have yet to experience. Now. Why do you not have them already.....?

Action......create a list: 2012-2013-2014-2015-2016. List the things you want to do as well as the things you already have in your plan to happen (attend a wedding, move, etc). Realistically place items.....relax and make your plan to execute!

Don't be afraid to dream. You deserve all that you want. But remember, you are the only one who is going to make it happen.....

It's not your Business...quick thoughts....

Business. What is the business of you?

Over the years I have been involved in enough business decisions that I understand if there is a decision made that you do not agree with, everything will work out. Trust. It may not work as you had once invisioned but you have to be able to change along with change. Adapt. Learn.

Business is hard. You must trust in your abilities and refocus on where you are going into the future. Do not get wrapped up in the small fails along the way, no matter how difficult.

That being said, be cautious about who you decide to go into business with. Be realistic about the difficulties surrounding doing business with friends or family. You must be able to be completely honest and separate the personal with the professional. I do not need to tell anyone this is far more challenging to do no matter what your intensions are.

What are you passionate about? What is stopping you? Do you want to look back in 5 years and be in exactly the same spot pondering the exact same question....."should I"......

The one constant in life is change. You are so strong. Own it.


Risk it.....I dare you....

EMPOWER

Searching for depth......

I feel warmth when I am around good people where love is shared. 


I feel angry when I am around people who are deceptive.


I feel confused when I share the company of people who are not self aware or practice avoidance.

You get back what kind of energy you put out into this world.  

What kind of energy are you sending out.....?

Your presence and your energy effects those around you. The more you practice your behavior or your thought pattern the more you believe it and adopt it as your own. Remember that you, as a whole, are a byproduct of your thoughts. Control your thoughts. Put some real quiet time thought into who you want to be and who you want the world to see. Then begin to believe that is who you are now. It is your choice. (If you rolled your eyes at this point, this is your personal indicator you have work to do...) Decide how you are going to approach and how you are going to react. As the age old quote "actions speak louder then words". This is ultimately true! Begin acting in a way in which you want to see yourself, no matter your 'mood' or situation, and you will begin believing it and adopting it as truly you. 


People with similar energy gravitate towards each other. Reflect on the company you want to keep, what you want in a partner, who you want to see your kids spend time with (remember, they are always watching and learning from your actions and apart of your energy.....)... 


Positive thoughts.......list three. I ask my clients to think of three positives from their day before they go to sleep at night. The thoughts can be anything at all from the day. Journal them. Journal your goals and use it to reflect back.


It may take practice to begin to erasing negative thoughts and replacing them with positive thoughts. The effort is well worth it. More and more people are choosing to make the effort. This is not something you do for others, it is something you do for yourself that others benefit from. Use visible cues throughout your day; inscribe a keepsake with a special motivational quote as a way to reinforce positive thoughts.

What goes in your mind has the power to shape what you think, what you believe, and ultimately how you behave.

Walk confidently, talk confidently, smile confidently, act confidently and soon you will be confident. 

You must believe in yourself and your abilities in order to meet your full potential. Not only is it important to create and maintain high self esteem in order to be more successful and productive, it is also critical to leading a healthier lifestyle.. You are so much more beautiful then you think you are. Spread love. Always.

Positive thought. Internal change. Belief. Improved performance. Success. 

Health.

Smile.

Love.

MOTIVATION...

Do you know what motivates you? What makes you work harder or just to begin something?

Does someone yelling at you do the trick (think Jillian here) or do you need someone to ask you politely OR do you need a team of other people working as hard as you are around you to push you through?

This is very important to understand, to know what works for you.

Have you ever had that feeling when you are really on a roll? Working hard and achieving your goals. Say your goal is loosing 20lbs. You start by throw yourself into it; hit the gym everyday, eat healthier, asking questions, reading fitness magazines, no drinks, no twizzlers, lots of sleep. I love that feeling. Then you start seeing the benefits, I love that feeling even more.

And.....what happens? The habits slowly slip from our control. First it begins with popcorn at the movie, 'my cheat'. Then a few drinks and pizza after a night out. You know where this is going...

We end up chasing that feeling that we had, when we are 'in it' and on a roll. The diet is no longer a diet at all but now a celebration when you remember to eat your broccoli once a day. 

Same goes for the fitness routine or marathon training plan.....killing it at the gym and staying on pace fizzling into walking the dogs a few nights a week when the weather is nice. 

Recently, I personally decided to believe something because I was looking for answers and likely just because it sounded great so I wanted to. This is like asking multiple people for advice until you hear what you want to hear. I essentially set myself up. I was lazy and I was letting life happen around me. Normally I like make life happen. So much more power and ability in it.

Honestly, I do not need the major issues to happen to me to be inspired or motivated. The people around me everyday motivate me. The courage my clients have to keep showing up everyday ready to work to change their lives motivate me. Their changes and successes especially motivate me, I feel so proud. They work and struggle and celebrate and fall off and get back on and push forward. Amazing. My life and people in my life I have been blessed with is all I need to light a fire and motivate me.

Life is a challenge not a competition. 

So if you are tired of starting over, stop giving up.

Take a moment, find a new way.

"The person you thought you were is no match for who you really are"

Confidence....where do I get some of that?

This post is more on personal reflection. How important it is to be self aware and comfortable and proud of who you are. This will lead to the feeling of happiness and that sense of calm we all strive for. The sitting on your deck, sun shining, relaxed in the moment kind.


Life is challenging. So many different people, so many different personalities, how can you possibly figure them all out? How can you possibly get along with everybody? 


You know the moment of self reflection when you are with someone or a group of people and you think; if I acted more like ______ (I will fit in....they will like me...accept me). That is such a heavy thought. Sometimes we skip the conscious thought and just act. Then what? You now have to show up everytime in this situation and act the same way. How exhausted are you? It takes allot of energy to act in a way not true to your personality.


Keep in mind this entire premise, let's call it character, is based on what you think someone else prefers of you.


The TV show House plays on the level of strength of a persons self awareness. It examines patients' personal characteristics and diagnoses their sickness by figuring out the patients secrets and lies (finding their true behavior). The character House says things to people most individuals would only have the confidence to say once a person has left the room. Think about this, to save your life you must truly know yourself.


What an incredible sense of ease that would be, to be able to just relax, be and say whatever you feel in any situation, with anyone. Listen to your intuition. It says go, then go, it says stay, then stay, it says wear the red dress, then wear the red dress (boys...;)! 


How easy does that sound? 


I know it is not easy. It is a practice. To be brave enough to not worry about what others think of you. To be brave enough to be wrong. To risk. 


Is it worth it? Yes. Everytime. You will end up with family who accepts and supports you for what you want and need in life, friends that gravitate towards you with similar interests that you do not need to 'perform' for, and that special someone. That someone you are completely relaxed with, and you know you can depend on for anything because they love the you that you love being. The you that you are proud of.   


One great way to get to know yourself and become more comfortable in your own skin is by being aware of your personality traits.    

Knowing your personality traits helps you to learn what type of person you are and how you are compatible with others. Not just with a partner but with your co-workers, family, friends. Learn how you relate to other types of personalities to be productive and build solid relationships. Learn when you may have to be more patient, or when you need to stand your ground.


Take your own test at the following link and tell me your results: 
KISA Personality Test


I am a ENTJ:

Extraverted (E) 64%Introverted (I) 36%
Intuitive (N) 59%Sensing (S) 41%
Thinking (T) 50%Feeling (F) 50%
Judging (J) 55%Perceiving (P) 45%


I am a very rational, 'can-do', cut to the point boss. I organize, I manage, I don't get caught up in non-essentials, have new ideas and strategies, see benefits in social justice, recognize others potential, recognize the quality of the moment, help others through difficulties, and I am very ambitious. 


Allot of good things, but being very right minded and rational leaves me needing a balance between my extroverted and introverted sides. I need to pay more attention to my inner side and how the world effects me. I need to take my time on important decisions, especially with decisions effecting those close to me. I try to listen to how people feel (especially when I feel there is no rational reason), practice patience, and acceptance. 


A large part for me is to be very appreciative, loving, and positive. Keeps me balanced. To let those around me know I care about them and that they are awesome. To take charge where I know I can make a positive difference but also take the time to step away to reflect and be thankful. Daily routines for me: be accountable, do not waste your time on anger, be humble, spread love. 

Would you have the courage to save your life? 

"Feed your strengths and face your weaknesses."

This is a journey, enjoy :)

Introducing FuelFit

I am very excited to announce I have launched my own Personal Training, Nutrition, & Wellness Coaching company: 


FUELFIT

FuelFit provides exercise programming and nutrition services online as well as in person within Winnipeg.

Specializing in weight loss, athletics, increased energy, general health, and injury prevention. 

FuelFit's mission is to help others find their own path and achieve personal goals through whole body health and wellness coaching. FuelFit will provide efficient, challenging, individualized programming in a positive and supportive environment.

Personal Mantras: 

"Look good, feel good, play good" - This works, trust me! When you look good, you feel good, therefore you will preform better in all things. Simple. 


"Strong stance training" - This is a body and mind stance that I incorporate into all training, you can take on the world with it, I swear :) Calm mind, Strong body.


"Education based training" - This is truly important to me. I believe a training environment should provide clients with the education as to what, why, and how to do movements effectively. This also provides them with the ability to adopt them into their own routines safely.

Equation for success...

If you are ready to provide: Commitment, Discipline, & Consistency

FuelFit will provide: Motivation, Personal Programming, & Accountability 

= RESULTS! 

Real results. Ones that change the way you feel. Change the way you think. Change the way you look. For life.

Be awesome today :) 


Now, get at me! Send me a message, get a free fitness assessment, ask me any & all of your questions. I love hearing from you!

www.fuelfit.ca

sara@fuelfit.ca

Twitter: @getfuelfit

FaceBook: FuelFit
YouTube: GetFuelFit! (under construction...stay turned...)

Certifications:
Personal Trainer Specialist - Can Fit Pro (2008)
Strength and Conditioning Specialist - ISSA (2011)
Fitness Nutrition Specialist - ISSA (In process...)
First Aid/CPR (current)

Take a look through the following links......do you see a pattern? ;)
10 Reasons to Hire a Personal Trainer
Do You Need a Personal Trainer?
5 Reasons to Hire a Trainer
Top 10 Reasons to Hire a Trainer
Busy Women Hire a Personal Trainer

Parents guidance...

My history is flagged. Reader beware. I haven't come through the last 10 years since leaving home unscathed. That is forsure. I have probably induced more stress on my parents then I could imagine.... They have heard many things: "I am dropping out...." "I am working 80 hours a week, I do not have time for dinner...." or my personal favourite dundundah "I am moving in with him...." Oh shoot!

It is interesting to me when your parents really step in to help out. The biggest resistance my Mom made to any decision (other then school choices) was when I told her we were getting a dog. Now, my Mom has great confidence in the importance of learning experiences and having to go through them on your own. This includes being acountable for all of your decisions. Although putting a dog into the situation is putting another beings life into play. She knew I didn't have the time or the help to properly care for a dog, let alone living in the city with limited healthy play space.

I love my parents. They have really stuck through it with me. Given me space. Helped me when they were able. I always knew I had a safe place to go, to get away from it all. And please, can we have lasagna when I visit....again? ;)

The extraordinary thing I have learnt over the years is my own strength through this, the 'learn on your own' way. Strength is something you have to find to truely believe in. 

Through this I learned to risk. Risk my heart. Risk being wrong. Risk being really good. Risk being a woman with a strong voice. All of these risks are worth taking and yes, they are scary.

A have a quote (always) "Do something your future self would be proud of". I have used that mantra for many decisions I have made. This is not something I just came up with but something I learned to do by making decisions and looking back, being proud of what I did. 

When you come to a decision, a point in your life when you need to find the courage to do something. Think about that quote. What will you be proud of? What is the risk? Will it cause others to respect you (remember, this does not necessarily mean 'like' you)?

These things have helped me grow into the person I am today....I chose to decide who I was. Stopped being confused or misled.  

I decided to believe in my ability to lead. I decided to be happy and spread happiness to those around me. I decided not to judge or hold grudges. I decided to forgive quickly but not to trust easily. I decided to tell the truth at all times (and believe me, my family/friends will tell you this is definitely the case, whether good or bad). I decided to place the greatest value on my family and my friends. Life is about the people you share it with and the experiences that you have. My family is my backbone and they expect me to do well and to be gracious. My friends are my reason for living and they expect me to be there with unconditional support, love, motivation, and fun. I decided not to take things too seriously. I decided to be healthy - take care of my mind and body. Be honest. Be afraid. Be brave. Be strong.

"It takes a voice to inspire, not just a thought.

An action to change, not just an idea"

People Change....

Sit up straight. 

Roll your shoulders back, chest out, chin up. 
Take a slow deep breath....

Feel that? 
Feel the calm, control, your strength. 
Smile.

You are able. Whatever it is that you want, you are able.

A past client/friend of mine recently made a life altering change in her professional life and left the job she had known for many years. It took allot of courage but she knew it was the right decision and I am very proud of her for taking the risk. As in my life quote from my first blog post "If something doesn't feel right, rise up and face it, because we are not guaranteed tomorrow". We are not guaranteed tomorrow.

Once you finally commit to making a life changing decision like this you feel a sense of clam. It's the build up that gets you, the anxiety; am I going to do it or  am I going to walk away like I have in the past? After the hoops you have to jump through and the fall out you have to deal with, whatever it may be, you realize it is okay. You survived.

She said in her own blog that she was surprised after she made this huge decision which people from her life offered their support and love. Many people came out of the woodwork that she didn't expect and others who she thought may be there were no longer around....

I can relate with her, as I have begun this new journey or phase of my life I am excited to have the people in my life that I am blessed to have. Like-minded people, who are full of support, love, passion, and going in the same direction in their lives.

People change. It is growth. Let it be and encourage it.

Do not be afraid of changing. Picture who you want to be and begin (today) the process towards this image. Do it for you and only you (not because it may be something others might like). Through this you will find the ones that love you and support you for who you are proud to be everyday. Others who are like-minded and want to be apart of what you are doing will gravitate towards you. You are worth all that you possibly want. You are able. Take the risk. Do good.

"If you could see yourself, just for a day, you'd see how everyone else sees you. And my god, you are beautiful!" 

I do NOT want to know your 2012 resolutions....

I want to know your GOALS! 

I want to know what you want to change AND what your action plan is to do so.

A resolution is just a set up to allow yourself to try something and ultimately give-up. A goal has a timeline, an action plan, it is specific, and measurable, and realistic. I think you get the point here....

What do you want to change in 2012 that you are willing to put the effort in every single day for?

My goals for 2012 are:

Professional goal - expand my own personal training and nutrition business into a local facility by fall
Training goal - run a full marathon, do a back handspring, try crossfit, compete in a fitness competition
Personal goal - develop a proper sleep pattern, move, complete my ISSA Fitness Nutrition Certification
Nutrition goal - continue with carb cycling as a personal experiment for superior client feedback

Once YOU set your goals for each area of your life, determine how you are going to achieve them, track them, and re-access. Let family and friends know what your goals are so they can support you and keep you accountable. Write them where they are visible and you will look at them everyday.

Achieving one of your goals is incredibly rewarding! Keep this in focus and let it motivate you when you struggle. Good Luck ;)

"Calm mind, Strong body"