With February being the month of love, I am sharing some of the physical and psychological benefits of working out with your partner. It has been proven that exercising with your loved improves your relationship. The close proximity of using them as your workout partner, the support, and the encouragement will all help deepen and strengthen your emotional and physical connection.
My advice when working out together is simple. Assess your partner’s needs and take turns planning / leading the workouts. I’m not suggesting you become your partner’s personal trainer, instead, make sure that you are aware of their goals and how you can best support them in achieving these goals. A general understanding of what you are both trying to achieve will dictate the exercises that you will do. If goals are different (and they will probably be) just talk through what each of you envision for the workouts. Think of this as a new topic of dinner conversation, a nice relaxed talk about why you’re both hitting the gym.
Planning a workout is important, so now that you know what each other is looking to work on, take turns leading your workouts. I always cringe when LK wants to do planks,because she can plank like nobody’s business, but I do them! For me this works out well, because I’m challenged to do something that I probably wouldn’t spend much time doing on my own. This is a prime example of how your partner will benefit from focusing on something you choose versus what they are comfortable doing at the gym. Remember, you need to try something different to get different results!
With the New Year fast approaching, I’m focused on next year’s goals, plans, and projects. I get pretty excited during this time of year because I do a lot of reflection and planning. It’s one thing to plan and make goals, but it’s quite different when you’re taking action toward your goals and moving the needle.
In this blog, I want to share Five Steps that can help you accomplish your goals and get ahead in 2018!
Consciousness: You need to become very clear about what you truly desire and what result you are working to achieve. You need to know precisely how you want to build your life, business, fitness regime, or whatever “thing” you are working toward. Being present and aware of yourself will give you the opportunity to be honest about your current circumstances versus the ideal circumstances for your own success. When you are able to sit back and take stock in yourself, you will be able to see your strengths, weaknesses, and areas where you need to grow.
Competence: You need to research, study your “craft,” and become an expert at what you do. Simply stated, this is continuous learning and development. Be intentional about what you are reading. For example, if one of your areas of growth is communication, you should spend time reading and learning about how to become a better communicator. Find was to continue to learn about your goals and grow your personal and professional skill set.
Commitment: If you have a huge goal in mind, or you are raining your own personal bar to a whole new level, you must also raise your commitment level. This “project” is going to demand a much higher level of commitment, focus, and intention. In order to raise your commitment level, you may need to learn to say, “No.” This doesn’t mean I’m suggesting you turn you back to Service, Giving, and Volunteering, it means, be more thoughtful to what you say “Yes.” Always saying “Yes” can often leave you depleted, stressed, and worn out, with little energy left to work on your own big goals. By focusing, becoming aware of your own growth needs, and more discerning with your time and energy, you can perform better for all of your key commitments.
Coaching: I can say so much about coaching because it is my life’s work. but I will keep this brief. Coaching allows you to get immediate Feedback as you are taking action toward your goals. Feedback is so important and a key part in development. The feedback you receive from your Coach is designed to keep you on the right track while minimizing pitfalls and hiccups. You can get hip, feedback, and advice from just about anywhere, just ask! If there is someone that you know who is excelling in an area that you wish to, simply ask that person if you could meet for a conversation, get mentoring, or help you set a plan in motion. Get feedback, then make strategic decisions!
Congruence: This is about how your thoughts, actions, and intentions need to align and work together to achieve you final goal. This is about operating as your authentic self. Congruence is when you’re fully engaged and energetic in your day to day life. This could also be seen as a Flow State, where everything just seems to be clicking. When you choose to be You and then pursue the things in life that add value to the world, things began to flow. Be Yourself and build a life around that!
These “Five Steps” all lead to Personal Growth. When someone decides to take action on their personal development it will have a positive impact on everything around them!
This year, I want to help you do resolutions a better way! For the month of December, I am going to post 18 new blogs sharing tips, tricks, motivation, recipes, Real Warrior Updates, and game plans for kicking off your 2018!
***But WAIT there’s MORE ***
When you share and/or follow my blog, you will be entered to win one of 3 sessions with me! On New Year’s Day, I will award the following:
1 free personal training session to a current client
1 free personal training session to anyone who shares / follows
1 free nutrition and coaching session
And don’t forget …
For the month of December Free Boot Camp Sessions! All Boot Camp Sessions on Thursday evening (5pm, 5:40pm, 6:20pm, 7pm) will be free. This is a great opportunity to invite your friends and family to come workout with you. Your 2018 goals start now, so plan your schedule accordingly so you can be here on Thursday Evenings.
Don’t wait until January to start attacking your goals.
Start now, start today and let’s cruise into 2018.
I have featured some incredible client transformations, but none of the warriors’ transformations would have been possible if they did not focus on making healthier food choices. Exercise alone will not result in long-lasting, or consistent weight loss results. As I shared in Mini Treats Can Have a Major Impact!, the holiday splurges really add up and can derail your progress before you know it!
Halloween is the “unofficial” gateway to caloric overload.
Treats. Sweets. Indulgences. Reflections. Goals. Resolutions. All of these words are associated with the holiday season and the dawning of a New Year. After all of the parties, quick meals while out shopping, and two straight months of “cheat days,” Americans are left to reflect on their unachieved goals from the past year and once again, set New Year’s resolutions.
It seems retail stores roll out Christmas decorationsearlier and earlier every year, why not start planning your New Year’s Reset earlier this year!?! B.A.M. Logic is an easy way to lay out and stick to a plan: BEGIN with a Goal / Plan. Achieve Consistency. Maintain Motivation. I would love to help you plot your plan of attack for a successful in 2018! BAM!!!
One of the keys to success is consistency, but as we all learn at one time or another, maintaining motivation and staying focused on a goal can be difficult. I seek motivation of all types, but my most rewarding source of motivation is from my clients.
I can preach the benefits of BAM Logic!, but unless someone is willing to put in the work and take responsibility for his/her own motivation and plan, we are limited as to the results we can achieve. The dedication and drive I see in both my individual clients and my boot campers keeps me going and challenges me to always keep things interesting. Life happens, injuries happen, and yet my guys and ladies show up and give whatever their 100% is for that day. You have to show up.
The common denominator of my sources of motivation, they are all self-made success stories with humble beginnings. THE ROCK, has worked tirelessly to achieve the level of success he is experiencing; Tony Robbins, grew up in an abusive and impoverished home; and Les Brown started his life by being born on the floor of a building. All of the people with whom I work are inspirational in their own way. Each client is overcoming something and working toward his/her own goal. They show up, they follow their program, and when they get off track, they refocus and start again. There many clichés and quotes people use, but the bottom line is, success comes to those who work for it!
There are people who can work out every day at home and make great strides in their health and wellness. After I had my third child, I was one of those people. I was 215 pounds and dedicated myself to doing Insanity at home and lost 60 pounds on my own. Losing 60 pounds on my own was a huge accomplishment.
As we know, sometimes life gets in the way and during a really stressful time in my personal life and dealing with health issues in my family, I gained 30 of the 60 pounds back. I knew that I needed something different and someone to hold me accountable. Last December, I started regularly attending Coach Rob’s bootcamp and although I was getting in my workouts, I did not lose a pound from December of 2016 to February of 2017. I was frustrated!
March first of this year, I started one on one personal training with Rob. This was my LAST DITCH EFFORT. If this didn’t work, I was going to throw in the towel and just live my life. I needed accountability. I needed someone asking the important questions everyday. How’s eating going? How’s today going? How’s the body feeling? Once I started working out with weights and Rob, I dropped 5-6 pounds a week.
I am one of those people who is motivated by seeing the sun go down. After being 215 pounds after my third baby, I am now 142 and have incorporated running, multiple bootcamps, working out with Rob, and somedays, I even do INSANITY at home. On Labor Day weekend, I went to the 5:30 am bootcamp and stayed for 4 back to back sessions, I pushed myself! BUT!!! Rob pushes me. Rob motivates me. He encourages me to grab heavier weights, holds me accountable, and is always asking me how many miles I ran over the weekend.
In 2016, I decided to run more than I have ever run, a half marathon, all by myself. At the end of the Two Cities Marathon, I didn’t have a great time, but I finished and was alive! My average was 14 minutes a mile 2016 and now, I average 11:35 minutes a mile. I am excited to run this year’s marathon and see how far and how fast I have come to my next big finish!
It seems that once September first hits, people start drinking “Fall Favorites”and seldom think twice about taking the calorie hit. Since the introduction of the “Pumpkin Spice Latte”(click link for calorie information) over 14 years ago, Starbucks has sold over 350 million of them. Indulging in Pumpkin Spice Lattes, aka PSL, and other fall treats can have a negative effect on any eating plan. With the average woman needing to follow a 1,500 calorie diet to lose weight, and a man needing to follow a 2,000 calorie diet, using 380-500 of your daily allowance for a morning coffee is not a wise nutrition choice.
I have included a couple of links to help educate you on just how many calories a person can mindlessly ingest in a day. This first article offers a good overview of how cutting liquid calories can have a positive result on your weight loss. Stealth Assault on Health: Beverages Pack Calorie Punch. Another resource, published in 2015, by the Center for Disease Control, titled “Rethink Your Drink,” offers a comprehensive list of calorie comparisons for popular beverages. So the next time you are thirsty, make sure you count those calories, because they really add up! Just drink water – BAM!!!
This incredible man was born on the floor of an abandoned building and given up for adoption at 3 weeks old and found a home with a single mother who believed in him. The importance of her entrance into his life, Brown concludes, was immeasurable. “Everything I am and everything I have I owe to my mother,” he told Rachel L. Jones of the Detroit Free Press. “Her strength and character are my greatest inspiration, always have been and always will be.” (http://biography.yourdictionary.com/les-brown). Mr. Brown has gone from being born on a floor and sleeping on the floor of his office while he was homeless, all the way to lifting himself and millions of others off of the floor.
Every day, I work with people who are focused on changing their lives, their health, and their bodies. In order to make these changes a reality, they have to create a goal, create a plan to achieve that goal, and make a concentrated consistent effort. A perfect example of a transformation and consistent effort is #FresnoFitChef, Barb! Barb is someone who has changed almost every aspect of her life to achieve her goals. When she started her journey 3 years ago, she was a completely different person both mentally and physically.
If you Google “Transformation Tuesday,” over 40 MILLION results come up in less than a second! This is an incredibly inspiring number and a great resource to see so many others taking control of their future. A common piece of advice to help anyone achieve a new goal, is to surround yourself with like-minded people and those who have succeeded on a similar path. I would love to see your transformation pictures! If you want to share your fitness journey, show off your success, and inspire others, share your photo on Facebook, Twitter, or Instagram with the hashtag #CoachRobJsTT! I just might use it in a future Transformation Tuesday blog!