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Pull Up Your Big Girl Panties & Workout

I’m reposting this blog in honor of Biggest Loser, after they featured my motivational mantra about Big Girl Panties (below) on their social sites today. 🙂 

“Most of us would rather sit on the couch. But most of us don’t want to look like all we do is sit on the couch.”

Why do we have the need to “FEEL” like working out? To be motivated to train hard or even just show up. Do you think professional athletes always want to roll out of bed at the crack of dawn to train, practice and beat their bodies up day after day? People don’t always want to workout, but people always want the results. Winners choose to workout, even when they don’t feel like it. It’s time to train like a winner.

You Either Want It or Not
If you really want to be thin, get more fit, perform better, run faster, go longer, win your next fight…you have to train – whether you like it or not. Even the most brutal workouts don’t last forever. Think of the facts: the work you do in that short period of time gives you benefits that last hours of feeling amazing, feeling confident, and feeling like a winner.

“Winners choose to workout, even when they don’t feel like it.”

Don’t You Even Think About It
Don’t ponder whether you should workout or not. The answer will always be “Yes, you should”. Pondering it, weighing your options, or renegotiating your schedule and commitments just wastes precious time. Just suck it up, pull up your big girl panties and just do it!

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.

Monday Motivation: Believe to Achieve

Many people don’t ever reach their greatest potential because they don’t even try. Why don’t they try? Or why do they not try harder? It’s not because they don’t want to be thin and fit, or successful and wealthy, or have a happy marriage, etc – I believe it’s often because they really don’t believe they can change.

You will NEVER be able to change your current circumstance unless you actually believe you can change your current circumstance. All those motivational quotes about “believing in yourself” may seem a little cliche, but they have a lot of weight to them. If you don’t believe you can make the changes you desire, you will not attempt to pursue them. And if you do, it will likely be a half effort or a short-lived attempt.

People that struggle believing they can get the body they want, have thoughts that fill their head like “I’ll never look like her”, “I’m not disciplined enough”, “I don’t know what to do”, and “I can’t lose weight”, which stop them before they even begin. It doesn’t take long to start believing these lies, when really you don’t know what your body is capable of if you never put it to the test.

Steve tweeted this statement on twitter this weekend: “‘I’ll try’ is already an excuse to quit!” Think about it. When someone asks you if you can make it to an event and you say “I’ll try”, that is means “I probably won’t make it”, “I can’t commit to it right now”, “don’t count on it” or simply “maybe”. Steve challenged his twitter friends to “Quit trying! Start DOING!!!” That really is what it comes down to. We have quit our halfway attempts and COMMIT to doing what it takes to make things happen.

If you have been “trying” or you’ve been having a hard time believing you can make the changes you need to make, here are a few things to think about.

1.) Look at other people who are headed toward their goal. All the weight loss stories you’ve seen and heard – they happen to real people just like you. I know countless people who said they never dreamed they’d be who they are now. I know people who literally cried through their workouts and cried their first few weeks of attempting to jog. I think part of their tears came from the pain and struggle. However, I think the other source of their tears was the fact they knew this is what they had to do to change their life. That could be you.

2.) Listen to the people who know better than you. Steve would often say, “You may not believe in you, but I believe in you.” Why? It really isn’t because he believes in you, he believes in the science behind what fitness can work in you. His smarts outweighs your doubts. If you can’t believe you could ever make a serious change in your life, then you need to believe in the professionals that KNOW it can happen. Trust them, follow them, and begin to move closer to your goals.

3. ) When you look at other people’s success stories, remember it could have been you. When you hear a success story, ask them when they started. That is the date that you too could have started. And TODAY, someone is starting their transformation and will be a success story. You can join them, or you can watch them. People who succeed are not extraordinary – they are normal people just like you who didn’t just start – they finished what they started.



What helped YOU to start believing you could do this?

Share your experience and own personal tips below!

You NEVER know who’s life it might touch!

Big Fit Mistake: Over-Thinking & Under-Doing

Sometimes, while on your fitness journey, it’s easy to get discouraged. You begin to feel like your goal is too far away – and it’s tempting to give up or give in. Our mind goes crazy and we begin to over-think everything. Before long, we’ve spent more time thinking about fitness than doing anything about it. After spending so much time on thinking of what you could be doing differently, you can get completely discouraged. This is when I have to stop and remind myself I don’t have to “feel” like working out. I don’t have to be the fastest or the strongest. I don’t have to look the most fit or prove anything to anyone. All I really need to do is just show up.

No matter how sloppy your Burpees look, no matter how ugly your run feels, no matter what ridiculous face you make when you grunt the weight up and no matter how much you complain – none of it matters. The only thing that matters is that you Just Do It (thank you Nike).

Every champion has days they feel like a loser. Every olympic athlete has a day they don’t want to practice. Every weight loss success story is riddled with days of doubt and frustration. What makes each of them a success story is they keep going – whether they feel like it or not.

When you feel discouraged, just remember, fitness isn’t as complicated as you may think. You workout can be as simple as some pushups, sit ups, jumping jacks and squats. The only thing fitness requires, is that you show up – and you keep showing up day after day. If you show up, results will show up!

Here is a simple workout from our BCx Boot Camp program at FitStudio. You can do at home or the gym and it requires no equipment. 4 exercises, 10 rounds. Time yourself each time to increase intensity. Grab a towel and follow Steve through this awesomely intense and effective workout. Click HERE to try all the BCx workouts or join the program.


Monday Motivation: I WILL, Because I WANT!

It’s not that I WANT to do the WORK, it’s that I WANT the REWARD. 

So I will RUN, I will TRAIN, I will DIET – no matter how I feel at that moment, because it’s how I want to feel in the moments to come that matters most. 

pFIT pFACTS: It’s Not What I Want to DO, It’s What I Want to GET

  • One hour of fatigue and muscle soreness will improve the other 23 hours of my day.
  • One 3-mile run clears my head and my body fat.
  • One high-calorie splurge only tastes good for 15 minutes, and makes me feels bad the rest of the day.
  • Healthy food fuels me and makes me feel fit.
  • Protein fills me and helps my muscles repair.
  • Pumping iron makes my muscles hard and tight, no matter what mood I’m in.
  • Abs suck, but a flabby belly sucks a lot worse when you are half naked on the beach.
  • Laziness fuels more laziness. Activity fuels more activity – energizing me to another level.
  • No one wants to grow up to be Fat & Lazy.
  • Being disciplined gives me power and confidence.
  • If I don’t run, I will waste the same amount of time doing something meaningless.
  • If I don’t train, I will likely give in to crappy food and compromise.
  • If I DO run, I will feel empowered and successful because I fought laziness and won.
  • If I DO train, I will not screw it all up on tasting something stupid for 5 minutes.

The pFACT is, I am lazy. I like food. I don’t like working out, I don’t like running. I don’t like being out of breath. I don’t like when your muscle burns to the point it feels like it’s going to catch fire. BUT I DO like feeling fit and tone. I DO like feeling good in my clothes. I DO like the energy and feeling fitness gives me. SO, I no matter how much I don’t like it, it really doesn’t matter because if I do the work, I’ll get the reward whether I felt like doing the work or not – and in the end, I know it will all be worth it. No Regrets.

Fat & Unhappy. Are You Running from the Inevitable?

Most people have heard the story about Jonah and the whale. If you haven’t, I’ll sum it up for you really quick (and hang in there with me, because this story has some SERIOUS punch when it comes to weight loss and making healthy changes).

Jonah’s story on disobedience:
In the story, God tells Jonah to go to a place called Nineveh and preach but Jonah didn’t want to go so he disobeyed and headed to Tarshish in attempt to hide (as if! Ha!). While on a ship to Tarshish, the Lord sent a mighty storm that was so bad everyone on board was afraid for their lives. Jonah knew the storm was due to his lack of obedience so he had them throw him overboard in order to save everyone’s lives. God calmed the sea and prepared a great fish (whale) to swallow Jonah. He was in his belly for 3 days and 3 nights before he finally prayed. After he prayed, God had the fish spit him out on to dry land and God told him, again, to go to Nineveh – this time Jonah obeyed. (Jonah 1-2)

The Lesson 
When our pastor, Jim Gallagher asked his teenage son, Nate Gallagher if he’d consider teaching for him while he was out of town, I’m sure his first thought would have been to run to Tarshish too! However, he knew in his heart what he had to do – no matter how terrifying it was going to be. As he shared this story at Calvary Chapel Vero Beach, it sparked so many thoughts for me.

How long are you willing to run?
When I thought of Jonah being in the whale for 3 days before he prayed for help, I couldn’t help but think about how long we allow ourselves to stay miserable to avoid the inevitable. Whether it’s our weight, our career or our mental or physical health – you can start doing what is right now OR you can put it off and stay miserable just a little longer. The decision is yours.

Jonah was on the run – and he was basically uncomfortable the entire time. Starting with stormy seas and ending with seaweed wrapped around his head while he sat in fish guts. I imagine being in the belly of a fish would not be fun. The SMELLS alone would kill me! It wouldn’t take me 30 seconds to pray and agree to do whatever God had asked me to do. Yet, Jonah, in a picture of complete rebellion, sticks it out for 3 whole days.

How often do we rebel against what we know we must do? How often do we just have the attitude “you can’t make me” or “that’s not fair” – especially when it comes to food. We pout, we rebel, we disobey, we eat things we know we shouldn’t, and we try to “hide” from everyone and everything that reminds us of what we are supposed to be doing.

How long are you willing to let your choices affect the ones you love?
Another thing this story teaches us is Jonah’s actions affected others – almost getting everyone on that ship killed. Our disobedience and rebellion often affects the people who surround us whether we mean to or not. Sometimes it affects our health, which interferes with our roll as a mom, dad, spouse, worker or friend. It can affect our attitude, making it miserable to be around us because we are so miserable ourself. Sometimes our disobedience, especially when it comes to eating, affects what others do too. You know what they say “misery loves company” – and before you know it you are eating ice cream with a friend that has no business eating ice cream either.

How long will it take for you to JUST DO IT ? 
The best part of the story to me is in chapter 2 verse 1 where God comes to Jonah for the second time and says “Arise and go to Nineveh“. A part of me wonders if Jonah thought maybe God would change his mind or maybe he’d give him another option, but no – the message did not change and my message won’t change for fitness either. You can hide, run away, stay miserable and make everyone else miserable around you while waiting on another message, but the message isn’t changing. If you want to look and feel healthy, it requires obedience and work. Jonah didn’t want to go to Nineveh anymore than many of you want to go to the gym. But he obeyed, and it paid off – and I promise all your hard work in the gym will pay off too.

Like Jonah, you know what to do.
The question is “are you gong to keep running?”

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