Blog Archives

Fitness Motivation: The Hardest Step is the 1st Step

front doorIn my opinion, the actual run (or workout) is not the hardest part. It’s getting there. It’s putting your workout clothes on, and stepping away from the computer, kids, and responsibilities to START your workout.

Once I’m “there” (whether on the road or in the gym), I love it – but it’s like there is an invisible forcefield at the front door that makes it so challenging to step through that door and transform into the fit girl I love to be.

May the Force Be With You

runner startlineFor some people, there is an evil forcefield that seems to block them from going to the gym. It comes in the form of work, kids, laziness, fear, embarrassment, procrastination, guilt and many other forms.

BUT, once you have made a commitment to show up, the forcefield is broken. The same way Snow White could be woken from the curse with the most simple task, with true love’s kiss, YOU can break the curse by an equally simple task. You just have to show up.

Don’t Think So Much

gym excusesI think we overcomplicate things. We spend too much time worrying about what we are going to do when we get there, what we are going to wear, what our kids are going to think when we stick them in day care, what we have to cook for dinner, how we will squeeze it all in, what we are going to look like when we are floundering around the gym as a newbie, or how we are going to feel – embarrassed, fat, weak or out of shape.

Some people even think they need to lose weight BEFORE they go to the gym! That’s like trying to get well before going to the doctor. All these silly thoughts do is allow that forcefield to go up.

Just Show Up

GO TO THE GYMIt’s time to tear down the walls of intimidation, fear, laziness, and excuses – and just focus on one thing: Show Up. Day after day, just keep showing up. Once your feet hit the pavement, it’s golden. Once your body walks through the gym doors, you are set. The rest is easy! Most people would agree that they enjoy the feeling they get when they workout, they just have a hard time with the “starting” part.

Commit.
Start.
Do.
Succeed!

I love to run but...

The shoes in this pictures are the Reebok DMX Sky.  They are really cool shoes that use air as cushion. I’ve been having ankle issues and I wore these yesterday and had the first day in several days with no pain. So, if you need extra support and like extra cushion, I’d definitely give these shoes a try. Very cool kicks.

Reebok-DMX-Sky

 

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.

 

Motivation For Runners

You need to run BUT

IMG_1963When it comes to exercise, why do we even think twice about whether we should do it or not? Because we allow ourselves to fixate on how we feel NOW. Whether it’s how we feel physically, or how we feel emotionally, we let those feelings determine our actions. Yet, if we were to just focus on how we feel when we are FINISHED, I believe our actions would change drastically.

If you have a goal, let all your actions (what you eat, what you do, what you sacrifice) all be to get you one step closer to that goal. I think our problem is we do too much thinking, and too little doing. Next time you think about whether you should workout or not, you are waisting precious time pondering the inevitable – so just do it! You know it has to get done eventually if you want to reach your goal.

Don’t just Live, #LiveWithFire

Your Turn:

What gets you out the door?
How do you stay motivated to keep running when you, and everything around you, fights you every step of the way?

Shoes in the mantra pic: RealFlex Fusion RT

Shoes in the pic of me running:  This is when I was testing the DMX Sky on the (Right Foot only) and comparing it to another style. Click here to read more – Fitness Motivation: The Hardest Step is the 1st Step.

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.

Tough Women: 4 Ways to Build Power, Strength & Confidence

Strong Enough for Men, but Made for Women Too

one-arm push upI always liked the the Secret deodorant slogan “strong enough for men, but made for a woman” but I think it also exposes another secret – the belief that strength is normally only made for men.

Of course we know there are strong chicks too, but I think a lot of women just think they were born that way. Some of the toughest chicks aren’t tough because they LOOK tough – they are tough because they ARE tough. Just like Demi More in G.I. Jane, tough comes with a price. She had to train hard to do the stuff she had to do in that movie – from doing intense workouts, obstacle training and even prepping mentally to shave her head. People aren’t just born that way, they are made that way through enduring tough tasks. The tougher the task, the tougher you become.

Watch this short video clip, and tell me that doesn’t make you want to learn how to do a one-armed push up!

Do You Know Your Own Strength?

scared of the gymWhile I believe, if most women were honest, there is a side to them that would love to be tough and powerful. But, many women struggle with the self-confidence to grow in this area. This is even more of a problem when a woman is overweight or not in good shape. Ironically, one of the best places to fix that (the gym) makes many women even MORE insecure so they avoid it at all cost, or they save it as a last resort. Well, NO MORE! It’s time for you to become the POWERFUL, STRONG and CONFIDENT woman you desire to be!  And I’ve got news for you, it doesn’t include pink rubber weights!

If you want to discover power, strength and confidence, it requires training that requires you to be powerful, strong and confident. If your training doesn’t CHALLENGE these areas, don’t expect to CHANGE those areas. Sadly, many women “ease” into their workouts because they simply don’t know how powerful and strong they really are. Why? Because they just don’t know their own strength –  because they’ve never really tested it.

4 ways to toughen up & gain more confidence:

  1. Women Can Lift Heavy TooUp your weight. I can’t tell you how many women are not even touching the surface of their own strength. They literally don’t know their own strength. However, if they were to up the weight, they’d be surprised to find they can do the same number of reps with the heavier weight. Would it be more difficult? Sure! Would it be possible? Sure! You’ll never know how strong you are until you try. Don’t worry about bulking up. Most women don’t have enough testosterone to gain manly muscles. 
  2. Test your strength. Once a week, choose an exercise to test your 1 rep max, which is the maximum weight you can lift in one exercise. Normally, we are doing multiple reps of a weight, so the weight has to be light enough for us to repeat the exercise 12-15 times. But what if all we have to do is one repetition? That’s the idea of the 1 Rep max. Some of the best exercises, according to Bodybuilding.com, to use to test this are bench press, squats, deadlifts, clean and press, military (shoulder press) and bicep curls. Use Bodybuilding.com’s 1-Rep Max (1RM) Calculator to find out what your 1-rep max should be. There is nothing more empowering that lifting a heavy weight – even if it’s just one time.
  3. female boxer mmaTry something new. If you are constantly staying in your comfort zone, using the same equipment or practicing the same training style, you will likely stay the same too. Venture out and try new things. Even if you discover you don’t like something, you will gain power from the knowledge you gained from trying it. Sure, you may feel a little dorky or awkward while you are learning it, but you will walk away feeling amazing.
  4. Do what the boys do. If you are constantly gravitating to aerobics classes and the women’s section at the gym, you are missing out! There is a reason guys are tough. They do though things – and so can you! For instance, flipping tractor tires is tough. Your hands get dirty and it’s hard work, but it’s an amazing workout and you’ll feel great when it’s done. The same goes with exercises like bench press, dips or pull ups. These are often exercises that never make it on a woman’s workout schedule. Sadly, it’s not because the women can’t do it. It’s because they never even try to do it. Make it a regular practice to incorporate tough exercises into your program.

20 Tough Activities & Exercises

  1. handstand chickTry a handstand (and practice it)
  2. Test your 1RM for bench press
  3. Take boxing or martial arts lessons
  4. Do a mud run
  5. Do something untraditional like flipping a tractor tire or doing wall-ups
  6. Take a intense boot camp program
  7. Practice olympic lifting
  8. Take a gymnastics class
  9. Do a 5K, half marathon, full marathon or triathlon
  10. Climb a rock-climbing wall
  11. Take a grappling (wrestling) lesson
  12. Test your speed in a quarter mile (sprinting, not driving!)
  13. Practice push ups, pull ups and dips
  14. Train with kettlebells
  15. Take a power yoga class
  16. Practice batting at the batting cages
  17. Do a tabata workout (20 seconds on, 10 seconds off)
  18. Try a new sport – like surfing, skiing, cycling, mountain biking or swimming
  19. Play catch – football, softball or even frisbee (and GO ALL OUT to catch it!)
  20. Play with the boys. Play a coed ball game, workout with the guys, go to a car show and do something guys do. And don’t just show up – take that time to learn more about what you are doing. Whether it’s a drifting race or skin-boarding, knowledge is powerful.

8 Tough Workouts

Tractor Tire Training 

10 Tire Exercises – If you’ve ever wondered what you can do with a tractor tire, here’s your answer!

Conditioning Tractor Tire Workout – Be ready for your heart to be POUNDING!

Tractor Abs – Learn 5 ab exercises you can do with a tractor tire.

Improve Your Push Up &/or Pull Up

Even if you can’t do a pull up or push up, THIS will get you stronger.

Savage Training

Try an untraditional workout, designed for mud runs and people who don’t have gym equipment.

BCx Wallup Workout

Climbed walls lately? Today’s your day! Try this crazy fun workout to boost strength and stamina.

Try a Kettlebell Workout

Learn some kettlebell basics.

Grueling Get Ups

Try this awesomely intense Turkish Getup inspired workout and get your sweat on!

Gym Motivation for Women

Subscribe today to get more motivation tomorrow!

CLICK HERE to see more motivational mantras!

 

Free Fitness Motivation for Your iPhone

Motivational lock screen wallpaperIN.  YOUR.  FACE!

You should always keep your goals right in front of you. If you don’t, it’s easy to stray. I swear, something I think I need to post them on my forehead to keep me on track. I need a constant reminder that I CAN do this, that it IS worth it and that I WILL succeed – as long as I stick with it. Well, now I can, and YOU CAN TOO!

How many times do you look at your phone? More times than you probably want to admit. It’s scary how often we are on our phone – so why not use it to motivate us, to keep us focused, and to challenge us to stick to our fitness routine or diet?

I recently turned one of my photo mantras into wallpaper for my lock screen on my iphone. Every time I open my iphone, it reminds me who’s boss – and encourages me to stick to my plan. After posting the screenshot on my facebook, I got some good feedback, so I decided to make a few for YOU!!

120 Ways to Motivate You

I have created 120 motivational mantra pictures. However, they were created in a square format for easy sharing on instagram, facebook, twitter, etc., so they have to be recreated to fit the slender rectangular iPhone screens. CLICK HERE to view them all.

Comment below and let me know what mantra you think I should make next. The following motivational wallpapers are made for the iPhone 4 – and I’ve got more in the works. If you can’t adjust this layout to fit your phone, let me know what phone you have so I can help! 🙂

Be sure to subscribe to this blog to be the first to get the latest information, news, tips and motivation!

4 Motivational Photos for iPhone 4 Wallpaper 

Directions: Click on the photo you want to use below. A larger version will open in a new window. Right click on the photo to save (or touch and hold to save on your phone). Then go to Setting > Brightness & Wallpaper > Wallpaper > Camera Roll (and choose photo). Move and scale if needed (it should fit perfectly), then click Set > Set Lock Screen. Now you are good to go! Enjoy!

I AM A WINNER

FAT WILL SURRENDER

IF UR STRUGGLING

I WILL NOT BE DISCOURAGED

Fitness: The 1 Time It Should Be All About You

be a better you

It’s easy to compare yourself with other people. Whether you look down at yourself because you can’t do what someone else does better, OR you look down on someone else for what you do better. Both of those are very very wrong.

In the world of Fitness, we are ALL on the same team. We are all working toward a common goal to get and stay fit. If we do it right, we’ll bring people with us and attract others to a healthier lifestyle. If we do it wrong, we will do the exact opposite and scare people away from whatever you are doing. We are a fitness witness – for good or bad. That’s your choice.

So next time you get tempted to look on someone else’s paper, remember, you aren’t competing with someone else. You are competing against yourself. You are working for YOUR best PR. There will always be someone stronger, faster and more powerful than you. But, last I checked, most of us aren’t athletes trying to land on a professional team to make millions. We are trying to raise families, work hard and live healthy. You are working on the best you possible – and the old unhealthier you is the only person you need to beat. 🙂

No Fitness Mantra Will Workout For You

We all love motivational quotes. We love how they make us feel, and we like how it makes us think. HOWEVER, we can’t rely on feeling motivated to get us to the gym. Motivation will not suddenly show up and magically create a super natural energy in us that makes us run like a deer or lift like an ox.

The only thing truly magical is how our body changes when we run, even when we don’t feel like it. Or, how our physique changes when we hit the weights, even when we would prefer to hit the sack. Only after we keep showing up, day after day and working out whether we feel like it or not, is when the real magic happens. Then, we find ourselves more motivated than any fitness mantra could make us. Why? Because we motivated by our own results.

Stop waiting for motivation, and start working out. #getafterit

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.

Fitness Motivation: Reason to Keep Running

If we rely on the way we feel in the moment, we will fail. However, if we focus on the way we feel because of what we choose to do right in that moment, we will succeed.

I don’t really always like the feeling of running. Sometimes my runs are amazing  – when the temperature is just right, the breeze if blowing against me, the sun is out but not beating down on me, and when all the stars are all aligned (kidding). Sure, I have good days, but most days, I’m just putting in the time. I’m doing it because I know I need it.

Although my runs make me feel good, somehow I still have the tendency to procrastinate. And when I do run, although I make the most of it and “enjoy” it as much as one can, there is still a part of me that wants to fight every step. When this happens, I think of my mantra below. I think about what running is doing for my body at that very moment. I think about how I feel afterwards. I think about how the discipline shapes me and grows me. And when I think of all of the benefits, I can actually say I enjoy running – not because I love the feeling of running, but because it makes me love the feeling of living. 🙂

Today’s shoe of choice: The New Reebok Realflex

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.

Fit Tip: Fear of Failure is Fuel for Success

We all are motivated by something. Our kids, our looks, our health, or improving at a sport can motivate us to keep showing up day after day. But for some, what motivates us the most is our hatred for failure.

No one likes failing, but we fail all the time. The only difference is most people don’t notice. We fail in our marriage, we fail at work, we fail as a parent or friend. We constantly experience small failures day after day. BUT, when you fail in diet and fitness it shows. A smoker can sneak a cigarette without anyone seeing. An alcoholic can hit the bottle without anyone having the first clue. However, if you are supposed to be losing weight but you are still overeating, it doesn’t matter if you are eating in your closet – it will show.

SO, use that fact to make you MAD! Use it to make you realize you can’t fail without everyone knowing it. Use your fear of failure as FUEL to keep you on track. Don’t give your enemies the pleasure of seeing you fail. Don’t let your coworkers tease you about your 50th attempt to diet or workout.

BE the person others hope to be. BE the example. BE the disciplined one. BE the man or woman you want to become. BE the success story.

%d bloggers like this: