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What To Do Before Victory Comes

How many great things would you have missed if you didn’t show up?

Photo by Cherie Wren

How many times have you worked hard and done all the right things, for what seems like a lifetime, with little to no results? We may admit to making some improvements – but no matter how far we have come, it is so incredibly easy to get discouraged. It’s so easy to focus on how far we have to go, instead of far we’ve come.

I know I’ve talked about this before, but some topics just need to be addressed over and over again – and this is one of them. Whether we’re talking about the last 5lbs of fat or losing 100lbs – the end goal can seem like eternity when you are focused on a goal. Sometimes, quite frankly, I’m often tempted to just give up – and yesterday was one of those days for me.

Then it hit me. Have I become obsessed with my goal or am I just determined to get there? And what is the difference? I concluded that when you are determined, you are focused on a goal without losing focus of the rest of your life. However, obsession is focusing on a goal to the point you lose focus of everything else. If you are determined, you should become more disciplined and in control – not lose control.

Even though I feel it’s important to keep your goals within site, the main focus should be what you are able to do now. I believe you can get so overwhelmed with what needs to be done, it can paralyze you. This happens in marriage, work, fitness, relationships and in life in general.

The answer? Just Keep Showing Up! That was the answer a guy gave his coworker when asked how he’s stayed married so long – and honestly, it is so true. Sometimes the answer to success isn’t some majorly complicated philosophical response – sometimes it’s “just show up”.

If you are tired of being stuck at a plateau in your weight, or maybe you feel your job or marriage is not meeting your expectations, let me encourage you to keep showing up. You can’t win a race unless you show up – and you surely can’t experience victories in life if you don’t show up. There are so many wonderful things that happen to those who show up.

Just Keep Showing Up Photo: by A Misty Moment.

Motivation Mantra

I’ve started creating Motivational Mantra banners, so I thought I’d start posting them here, instead of just facebook, so you can pin them, steal them, share them and enjoy them. Hope you likey!

FAT TO FAB: Get Your Abs Ready for the Beach!

Bikini season is here and, if you’re like me, you’re more aware of your midsection than ever. It’s time to trim up and get rid of some of the winter fluff!. You’re abdominals are already there, we just need to shed the layer of fat hiding them and tone them up.

Six Pack or Just Plain Flat?
Abs come in different shapes and sizes. Some of you may want those ice cube abs “Marky Mark” Wahlberg showed in his old Calvin Klein ads. Most people just want a nice flat smooth surface, free of lumps and bumps. Although the training may be slightly different depending on your goal, one thing remains the same – diet and cardio is a must.

Uncover Your Abs
Everyone has abs – you just might not be showing yours. Sorry pFIT pFANS, although I’ll be giving you ab exercises today, let me first point you to some cardio to burn off that extra layer of fat that’s hiding your abs, no matter what shape they are in. Whether you have a 2 pack or a six pack, you still have lines under that fat and the only thing that will reveal it, is burning more calories than you eat. So it’s time to decrease your caloric intake and increase your calorie burn. Don’t have a treadmill or elliptical? No worries!! I’ve got ways for you to scorch and torch that fat on your living room floor!

Fight the Fat

Perform each exercise as quickly as you can for one minute! Get your timer out! My favorite ones are the Gymboss & the Interval Timer for the iPhone.

Keep your abs tight throughout this entire kickboxing inspired cardio workout.

Butt-kicks
Air Squats
Jumping Jacks
Squat Cross (One arm only per round round)
Squat Cross Knee (One knee only per round)
Repeat 2 Times

Cardio & Core

Planks, Pushups and mountain climbers require you to hold your core tight. Add in a few cardiovascular exercises and you get to tone the midsection and burn fat too.
10 Rotational Push-ups
20 Steam Engine
10 5 Second Football Stomp With Sprawl
20 Plank Jax
10 Plyometric Double Knee Jump
20 Mountain Climber
10 Seconds Rest
Repeat 2 Times

8-Pack

The following 8 exercises will hit your abs in every direction, upper abs, lower abs and obliques. Remember to keep your tummy tight throughout each exercise, keep your butt and shoulders off the floor through the crunches for the best possible ab-crunching action. This workout can be done often. However, if you want to work on those “ice-cube” abs, you’ll need to add in more weighted abdominal exercises, and those will require at least a day of rest between workouts just like regular weight routines.

10 Sit-up
25 Weighted Crunch
10 Sit-up
25 Bicycle Kick
10 Sit-up
25 Snowboarder Crunch (one side per round)
10 Sit-up
25 Snow Angel
Repeat 2 Times

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