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"