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31 DAYS MOTIVATION: You Can Change in 2014

I CAN CHANGEAs you reflect on your goals this January, don’t allow yourself to get overwhelmed with how much you need to do. Set your goals, and then look at the reality if you commit to TRYING to reach them – you CAN, and will, improve. Honestly, that is the worst case scenario. For example…

Goal: I want to lose 50lbs.
Reality: I will feel better even if I lose 25!

Goal: I want to pay off my debt.
Reality: It will be awesome even if I pay off a big chunk!

Goal: I want to read through the Bible.
Reality: I’ll read more than last year just trying!

Goal: I want to be live healthier
Reality: The more I workout and eat healthy, the better I will feel.

Even if you don’t reach all your goals, as long as you commit to trying, you can at least make improvements – and that’s a great thing! Think of the things that will improve if you workout more, eat healthier, drink (alcohol) less, go to church more, spend more time with family, spend less time wasting time, spend less, budget more, work more efficiently, be a better steward of your money, time, home, friends, etc. Just attempting these things will change you if you commit to trying.

This year, instead of focusing on reaching a goal, commit to making healthy changes so you can make improvements. As you begin to improve, you will find more motivation to reach your goals, as your goals get closer and closer. Sure, you will never be perfect – but you sure as heck can be better in 2014! Goodbye 2013, Hello to a better year and a better you!

To improve is to change; to be perfect is to change often. Winston Churchill 

Who Are You Competing With?

Have you ever heard the saying “keeping up with the Joneses”? Whether we mean to compete or not, we all have something inside us that wants to be better. Although I don’t believe we should focus our energy on being better than others, I do think it’s healthy to work on always beating one person – yourself.

Fighting Yourself

the only one who can beat me is meWe are our fiercest competitor. Why? Because the “old me’ is constantly wanting to beat the “new me”. My old lazy ways will always be fighting to reign. My past failures will always taunt me, and try to talk me out of my future success. The old me comes with baggage. The old me is strong – but the new me can be stronger.

Why? Because no one knows the old me like I do. I have the ultimate advantage. I know what I’ve done wrong, and done right. I can learn from my past. I can win.

If you run races or train in a setting where you track your performance, you’ve probably worked to improve your “PR” (personal record). That is one of the best things you can do, because it’s not about being better than others – it’s about being a better you.

As you focus on your weight loss goals, your career goals, your marriage, your spiritual life, your purpose in life – the only person you need to beat is yourself. Will you let the old you win – or do you plan to kick the old you’s butt!?

I will beat her

Start Reinventing Yourself Today

1970's Lily League When I was a little girl, (yes, that is me!) I have to admit I was the girl wandering around right field, in my own little world, while everyone else was actually playing ball. Right field was where they put the worst fielder on the team in tee ball – and that was me.

My dad used to tease me about being the girl looking down gazing at whatever caught my eye, swishing my feet around in the grass, singing, and daydreaming while everyone else actually played ball. And, if a ball ever did actually come in my direction (which it rarely did not), I would almost never be even remotely ready for it.

Needless to say, I was one of the last kids to get picked in PE too. I had 2 things going against me; I was a girl and I was a skinny, awkward, slightly uncoordinated, silly girl – and I knew it.

tee ballOver time, that got old. I started seeing how the others were performing and I didn’t want to be “that” girl anymore. My dad was always so supportive. I’ll never forget the homemade softball tee he made me so I could practice hitting the ball at home. I loved to hit the ball, and I loved playing with my dad, so it was easy to get me to practice. Thank goodness my dad didn’t give up on me, because I probably would have.

Whether you were the awkward goofy kid like me, or fat kid like Steve was when he was young, we don’t always have to be “that” kid. We can reinvent ourselves any time we want. It took me until my early twenties before I really grasped this enough for it to actually affect my athletic ability, but eventually I got it.

Whatever the case, you don’t have to feel stuck being whoever you are at this moment. We can always get stronger, faster, thinner and smarter. It just takes a little work, but it is so worth it.

Fitness TipsAfter I stepped up my training and practicing, I eventually moved from the low-action right field position to Left Field and 3rd Base. I’m was no longer a useless player that sits the bench. While I don’t get to play much softball these days, I’m stronger, faster, more coordinated and more focused. I’m also more confident to try other activities that I might have previously avoided. I am physically able to have more fun playing whatever sport I want, and I have more fun just playing period.

If you think it’s time to reinvent yourself, whether it’s to simply lose weight or to improve in a sport or task, read my blog today for Detour Bar for 8 Tips to Reinvent Yourself – and Your Body & get today’s matching Motivational Mantra to  remind you that you don’t have to be “picked last” anymore.

It’s never too late to reinvent yourself. 🙂

FIT QUIZ: Is Your Exercise Working?

boring workout

In a Fitness Rut – and Don’t Even Know It
Many people go weeks, months, and even years doing the same exercise program with little to no change. Why is this dangerous? Well, in my opinion, it’s dangerous for many reasons. One, it leads you to believe you are making progress just because you are doing something – but that’s not always the case. Two, as your body adapts to the activity, it no longer challenges your body the way the activity originally did when you first started. Lastly, it gives you the false impression you can afford to eat more.

eating blindfoldedThink about this. We can’t expect weight loss results if we don’t pay attention to what we are eating. Everyone knows we must keep a close watch on the food we eat and avoid high-calorie food. So, we wouldn’t dare eat blindly, so why in the world would we workout blindly. Just like with food, there are things we must look for in an effective exercise routine.

Is any activity good activity? Sure. It’s GREAT when someone stays active, but I’m talking about exercise – and often times people are under the impression they are doing much more than they really are. They confuse activity for exercise – and even the people who truly are exercising, many times, aren’t getting results. Unfortunately, many people don’t even realize they are doing anything wrong at all. The only way to check yourself is to test yourself.

QUIZ: Ask your self these questions.

1. Does your workout have a very specific purpose? You should have a specific goal for each workout. (See 4 ways to exercise with purpose at LoseIt.com)

2. Do your workouts change often? It’s important to constantly change your routine and exercises. Your body will eventually adjust to a workout. If you want your body to be as fit and healthy as possible, you have to change things up.

3. Do you track your progress? You should actively track and test your progress to make sure your workouts are continuing to produce improvement. (Get the Lose It Fit Test and progress tracking sheet, located right below the video at the bottom of the page)

4. Are your workouts boring? Boring workouts are tempting to quit. A stale workout is not a fun workout, so you are a lot more likely to quit it. As you change your workouts up, explore new exercises and meet new fit friends, you’ll increase your chances of sticking to your program and getting the results you’ve wanted.

5. Are your workouts working? Another reason people quit working out is because they aren’t getting the results they want. Workouts that have no purpose rarely produce desired results.You have to PLAN for success – not just hope it accidentally happens by chance because you mean well. Often times people will continue the same exercises, over and over, expecting different results. If you aren’t getting results, you HAVE to make a change.

Don’t stop here! CLICK HERE to learn how to ramp up your workouts and get the results you want.

Discipline Your Body: It’s Test Time!

‎”I discipline my body like an athlete, training it to do what it should. Otherwise, I fear that after preaching to others I myself might be disqualified.” 1 Cor. 9:27

Of course I love it when scripture refers to athletes, but the reason I love this one so much is it reminds me doing what we SHOULD do takes WORK. How much work? Well, one version says “I beat my body and make it my slave”. Another says, “I keep it under control”. Basically, the author (Paul), is using some harsh words to get his point across and to describe just how hard it is to control your body.

Of course Paul is talking about the spiritual things in life, but there is nothing our body wants to do on its own that is good or right – not even stay healthy because that takes work too. It’s like our body and spirit are two different people, joined together, both trying to worship two different Gods. My spirit wants to worship the God Almighty and live to His high standards, but my body wants to worship Satan, the deceiver that says his way is more fun.

My body wants to be lazy – to eat, sleep, and want for everything, but not work for anything. No matter how I grow in my spirit, my body’s desires will never change. The only thing that changes is how good I get at keeping it under my control.

This is why I believe self-examination is always in order. How do you know if you are improving in school? You take a test. How do you know you are improving in your spiritual walk? Your faith is tested. And how do you know if you are improving in fitness? You guessed it – you take tests.

Maybe you’ve been floating around gym too long, doing the same old routine over and over. Maybe you treat going to the gym like going to church on Sundays – just a time to clock in and clock out because that’s the “right thing to do”.

You say you’re faster, but how much faster? You say you’re stronger, but how much stronger? Maybe it’s time to test your fitness routine and see if it is actually working.

3 ways to test your fitness:

1. You should perform better

2. You should be improving your body composition (weight & body fat vs muscle)

3. Your doctor should report health improvements

Quitting is not just stopping – Quitting also happens when you quit trying to improve. There is no room for complacency in life. There is ALWAYS room for improvement – and as soon as you forget that, you’ve quit on yourself. You have the potential to do greater things – whether you do them is up to your effort to always work on improving – both spiritually and physically.

BCx Performance Test:

Test your body regularly to make sure you are always improving. Whether you have never worked out a day in your life or you workout all the time, these exercises will strengthen you, challenge you and help you to track improvements. Even if you are 80 years old, you still have to SQUAT down to get something, PUSH UP off the floor, PULL UP after a fall, SIT UP out of bed and RUN to avoid something (or someone ha!). These activities will help you until the day you die, so if they are already things you do, why not make sure you can do them well – and better and better?

Do the following exercises as many times as you can in 60 seconds and record the time:

1. Air Squats

2. Push Ups

3. Pull Ups (girls do assisted pull ups)

4. Burpees

5. Sit Ups

6. 1/4 mile run (do this for time)

Do this regularly, including it in your weekly workout routine for the best results. 

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