Choose to live a happy life!

How would you describe yourself to others?

Would you be complimentary with your words about yourself?

Would you describe yourself as you would a best friend?

Or would you describe yourself  “less than” average and apologize for your shortcomings?

Most of us would fit the latter personalities. Why do we have such low self esteem and acceptance of ourselves?

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It can be a challenge to love ourselves and to to be our own biggest cheerleaders, right? It took me years to finally be proud of the person I am and take care of myself as I know I deserve. The more that I accept myself and think kindly of myself; the better I become at setting the time aside to workout and eat right! The standards are set much higher if we believe in our best selves.

I used to compare myself to everyone around me. People I knew; people I saw but didn’t know; people in magazines and on t.v, friends, family and just anyone who I could conjure up at any given moment.

The problem with what I was doing was that I compared myself unfairly and in unrealistic terms. These comparisons were always unattainable and only served to make me feel “less than” and “not quite good enough”. Not surprisingly, this left me with low self confidence and self worth.

When we feel this low about ourselves, our abilities and our accomplishments; it’s not uncommon to self sabotage.

Overeating, anxiety, depression; are just a few examples of what happens when we put extreme levels of pressure on being someone or something that is never possible.

We all know that “perfect” doesn’t exist and yet we are guilty of beating ourselves up constantly for NOT being “perfect”.

What?

Before I started my at-home business as a Beachbody coach, I fought to find time and balance in my life. As a busy, working mother; I was always running from one task to the next. Getting everything done in the time I had set for myself was nearly impossible but for whatever reason, I felt it my duty to complete or else beat myself up for failing to do so.

I had three young children, a husband and too many items on my “to do” list. Even with an assistant, these unreasonable tasks I had placed on myself could not be done in the time expected from myself. I would not put this much pressure on my best friend…and yet, like most of the women I know who suffer from these same issues; we expect we are super-human.

In response to dealing with the strains and expectations (which ultimately fed my “failure” mentality), I would then have a food-binge to deal with the stress. I then would fall into the cycle of feeling depressed about my lack of self control and willpower which lead to believing I was a complete loser. Depression, anxiety and negative body images were some of the results of this self-defeating process. Can you relate?

It helps to know that we are not alone and there is always a way. Finding support and balance is key. Staying on track and learning how to pick back up again when we fall down (which will happen along the way); is key to overcoming the issues of our past. There are so many things that we have no control over in life; yet, we allow them to affect us negatively anyway. What gives?

Have you ever been guilty of one or more of these issues:

Wondering what other people think of you? Wondering how other people get to live like they do and believing you have “less than” everyone around you? Wondering why you are “stuck” in a situation when others seem to be living so much “happier” and with less stress than you do? Wonder why others can look and feel so good about themselves; when you feel completely exhausted and unable to keep up with the demands of day to day life? Wonder why you can’t get yourself “together”? Wish you had a job as successful and joyous as “others” do? Wish you made as much money as others? Wish that your cars were as nice as others you are watching? Wish that your home or the location of your home was as nice as someone else? Wish you had better education or success as someone else?

and on and on this list can go.

There are no end to comparisons. What we do not realize, however, is that while we sit and wonder about all of these “happier and more successful” people we are comparing our lives to…there are many others who are doing the same with us.

Don’t think it’s true? Well, you’d be wrong! There will always be someone who feels less valuable than you do. There will always be others who feel like they have less than you do. There will be others who wonder what you have and how you do what you do for your life.

Comparing ourselves to anyone else only makes us feel insecure, miserable, frustrated, depressed, “not good enough” and we feel that we cannot be happy with the things that we have right now. We feel we can’t be “happy” until we reach some magical goal or milestone. This is definitely not the way to life our best lives.

Since I work on my own now, I have to work on myself too. I read books, listen to audio, watch videos, listen to trainings…and what I’ve learned is that we are all very much alike in most ways. We deal with similar issues. We struggle in similar ways. No matter where we are or who we are; we will not be satisfied unless we learn to be thankful for all that we have.

Life is a journey and it has many ups and downs and it’s a process. I believe it’s important to learn how to be happy and be grateful for everything we have right now even if we haven’t reached our ultimate “goal” yet.

Striving to be like someone else or look like someone else is never attainable. Striving to be our best and using others as motivation is fine as long as they’re someone who has done something similar to you, or has a similar body to you.

We need to be responsible for ourselves; how we choose to live, what we choose to do and who we choose to use as “inspiration”, “motivation” or as a “role model”.

There will always be external influences that have the potential to destroy our self worth if we allow them to. This is why I believe that many issues we have are internal. If someone or something is making you feel bad or causes you to have low self esteem then it’s important to have a look at what could be causing it – most of the time it is coming from within.

My goal for my life now as a role model in my family; a leader in my team and an inspiration to others whom I don’t even know yet, is to be positive and reach as many people as possible so that I can help deliver this message of hope and acceptance to everyone. I also want my team and my family to do the same for others in their lives. It starts with us. We can empower others and we can help them to share the same message with others. It’s not an easy task but it’s what has become my passion and I know it’s worth the efforts indeed.

The biggest accomplishment in my life is self love and if I can somehow help others achieve this then I’m going to do it and I won’t stop no matter what!

Self worth and self love can only be achieved from within, it can’t be gained from others.

Everything we choose to do should be from a place of LOVE, not hate. I love myself and my body so I choose to exercise and eat healthy so I can be my best and feel my best. I want others to feel this way too – however that’s achieved because we’re all different and what makes me happy is different for someone else.

Love who you are now and realize that this is a process and the goal is to ultimately be HAPPY – whether you exercise and eat healthy food or not…. you should always do things that make you happy, not what you think will please others.

It’s not about “perfection”, it’s not about comparison, it’s not about being ‘the best” – it’s about doing my best and being “my best”, and loving everything that I am – flaws and all. – This is what makes us human and unique after all!

Who’s with me? Share this message if you care ❤

xoxo

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Finding Time for Fitness

It’s amazing how much more efficient we can get with technology and multi-tasking in our lives; and yet we seem to have less time than ever. What is that about? I find that the better I get at organizing and getting things done; the more I actually do and less time is left after all has been said and done.

And it’s not just ME, I am hearing this common issue from so many women these days. We are so busy taking care of everyone else that we tend to overlook our needs and goals. Then one day, we “wake up” and wonder what the heck happened and why are we feeling so neglected and out of touch with ourselves?

There is nothing wrong with setting some time aside to take care of what we really want to do. And it it should actually be a NON-NEGOTIABLE practice to take care of our health and fitness. If we don’t, who will? It’s easy to overlook the fact of eating the freshest and most natural foods; and getting in some daily activity to help our goals and bodies run their best and stay strong and happy along the journey.

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But who has time for long workouts these days? The days seem to start off with a bang the moment we drag ourselves out of bed and don’t slow down or stop until we fall into bed, completely exhausted.

But what will that do for us in 10, 20, 30 years from now? What are the long term effects of running on empty and not taking the time to keep ourselves humming along through these years? They will pass either way; isn’t it a better idea to take hold of what you can do NOW instead of that elusive time called “ONE DAY”??

I know there are no shortcuts to getting fit and being healthy. It takes proper attention and the best care. To get a lean and toned body, you need to be consistent and willing to do the work that makes the changes. But what do we do about those times when life gets hectic, (like most of the time?), when the “to-do” lists begin to pile up and all of a sudden you realize that you’ve missed out on another entire week of getting started. Trust me, we all have been there at one time or another. I can definitely relate. Which is why I’m going to share some simple tips to start right now and add into your daily routine, that will help start you and keep you on track to reaching your goals.

Short on time during your day, too? Here you go! 😉

1. All you need is “10 minutes”…
If the idea of heading to the gym or completing an hour long workout is not going to work, consider doing 10 minute fitness bursts throughout your day. You know you can find a spare 10 minutes, especially during your lunch time break. I find that it’s really amazing how many calories you can rack up in a short amount of time if done right. In order to really torch some calories, you need to get your heart rate up. Consider doing HIIT type workouts…which stands for “HIGH INTENSITY INTERVAL TRAINING”. So give it just 10 minutes but give it all that you’ve got. If you need an idea, here is a short workout for you to try now..

2. Let’s get “sneaky” about some extra cardio…
You don’t need to go for an hour run to get cardio into your day. Look at ways you can add small amounts of cardio in, that will add up over time. Park your car further away in the parking lot, take the stairs instead of the elevator, and get up and walk around when you are talking on your phone. These are all small changes you can add into your daily routine, so that although they may not feel like much, they are a great way to burn more calories, without committing to hours on that boring treadmill.

3. Do super sets…
One of my favorite and most effective ways to get the most out of your workouts, is to start adding in supersets with your weight training. This is one training technique done in many of our workouts with Beachbody and I’ve noticed that Sagi def adds it throughout his Body Beast plan. Not sure how to do a superset? You simply pick a muscle group that you want to work on, and then do a few different exercises for that muscle group, with little or no rest in between.

For example, if you want to work your legs, you could start with deadlifts, weighted squats and dumbbell walking lunges. Once you have gone through one round of exercises, repeat it a few more times. Not only do supersets cut your workout time down, they also keep the intensity levels high which help you to burn your calories and fat from your body.

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For a full fitness and nutrition program that can help you achieve the body of your dreams, start with some simple goal setting so I can send you some info regarding my next online fitness challenge. Sign up HERE.

All levels are welcome and encouraged. This is not a “quick fix”; it’s about learning lifestyle behaviors and working around common issues that can keep us from achieving our biggest goals and dreams. They truly will change your life.

Who Wants ABS? (or maybe I should just ask who doesn’t to weed out the non-committed folks!) :)

IMG_0953This is for all the beautiful people who have been dreaming and wishing and hoping to one day have a sexy midsection! Is that YOU?? I am pretty sure it’s most of the population! LOL

When it comes to creating incredible abs, even the most effective workout programs can only bring you so far. That’s because you can’t get a flat, hard midsection without losing body fat. No matter how much effort you put into creating a six-pack, no one’s going to see it if it’s covered by a layer of flab.

Seriously, I know! I’ve worked out so intensely and so often that if this was a proven method, I’d have had a six pack for most of you reading this today! 😉  But, alas, foods are the KEY to getting those abs to POP!

If you’re following the dietary guidelines of a fitness program, you’ll automatically be eating the right foods to lose fat as you get in shape. But the following seven principles can give you an extra edge, and will help ensure that the effort you’re putting into your abs will bring you the results you want.

1. Get plenty of protein
Eating enough lean protein promotes fat loss and muscle gain, the two most important elements for developing great abs. It also helps keep you from getting hungry while you’re eating right. You don’t have to gobble down 12-ounce steaks—just eat a normal portion of lean meat, fish, low-fat dairy, or vegetarian protein with every meal, and make sure your snacks contain some protein, too. If you still have a hard time getting enough in your diet, a daily Shakeology shake can be a perfect addition.

By the way, protein is especially important in the morning, when a lot of people don’t get as much as they should. A protein-rich breakfast will help keep your blood sugar steady for hours, preventing the dips that can lead to cravings later in the day. (Try some low-fat chicken sausage, or an omelet with one whole egg and three egg whites, along with fruit or whole-grain toast.) Tell me how much protein do YOU get each day? I see and talk with so many women who DON’T bcuz they think it will “bulk” them up….

NOT! Get that protein in yo face asap! 😉

2.Reconsider your carbs.
Despite the popularity of low-carbohydrate diets, the average American meal is still too high in sugar and fast-burning starches to bring body fat down to ab-baring levels. It’s time to say goodbye to sweetened soda, ditch the Doritos, and save the cake for your birthday. DUH!  If your fitness plan calls for a sports drink before a long cardio workout, or a carb-and-protein recovery drink after resistance training, that’s fine. But the rest of the time, stick with foods that are on the low end of the glycemic index (refer to GlycemicIndex.com for more information)—these foods burn more slowly, so they won’t spike your blood sugar and insulin levels.

3. Have fun with fiber.
Something about the word “fiber” just doesn’t sound appetizing. But high-fiber foods can actually be quite delicious: fresh berries and other fruits, salads loaded with colorful produce, your favorite steamed vegetables or vegetable soup, stews or chili made with beans, chewy whole-grain breads and cereals…You get the picture. (These foods just happen to be loaded with nutrients as well.) High-fiber foods keep you fuller with fewer calories, and they help keep your digestive system working at its best—a double-whammy for getting rid of belly bulge. And “double-whammy” is such a fun word to use that I encourage you to try it out a few times this week!

4. Enjoy some yogurt.
Probiotics, the healthful bacteria found in yogurt and other fermented foods, have been proven to help reduce belly fat. In a recent study in Finland, new mothers who took probiotic supplements averaged smaller waist circumferences—and lower body fat in general—than those who didn’t take probiotic supplements. And while the topic is still controversial, studies have found that eating lots of calcium-rich dairy foods like yogurt may increase overall weight loss. It’s why I eat Greek yogurt and drink my Shakeology DAILY!!

5. Don’t forget to eat.
Tempted to lower your daily calorie count by skipping meals? Don’t. Seriously, I cannot tell you how many women tell me that they don’t know why they aren’t losing weight; since they only eat maybe 1 time a day!!! EXCUSE MOI??????

Going hungry can raise your levels of the stress-related hormone cortisol, which research has found can increase belly fat even in otherwise thin women. And eating too infrequently can lower your metabolism and energy levels, while increasing the chance that you’ll get too hungry and decide to chuck your meal plan entirely. If you’re eating the right foods, regular meals and snacks will keep your body fueled while you’re working toward that strong core. You MUST eat!!! It’s the ONLY way! 😉

6. Drink more fluids. Hydration is important when you’re on a fitness plan, but drinking plenty of water has particular benefits for your midsection. It helps keep your stomach full, so you don’t overeat, and it helps flush out excess sodium to prevent belly bloating. (Eating more potassium-rich foods, such as tomatoes and bananas, will also help in this area.) Plain ol’ H20 can’t be beat, but you can also switch it up with flavored waters, iced tea, and anything else you like to drink that isn’t full of sweeteners. How much do you need? The old rule of 8 glasses a day is a good start, but everyone is different: drink more if you’re exercising or it’s hot out, and drink less if you’re running to the bathroom every 5 minutes.  I will challenge you to drink the recommended amount for fit individuals; 1/2 your body weight in ounces!! So for someone who is 150 lbs; they would need to drink at least 75 oz of water every day! Or a gallon if you are really up to the challenge!

7. …With two exceptions.
It’s time to cut down on those mood-altering substances, coffee and alcohol. Too much caffeine raises your cortisol levels and can impair your sleep, which can lower the production of fitness-promoting hormones. Meanwhile, the proverbial “beer belly” isn’t just the result of extra calories—alcohol actually makes it more difficult for your body to metabolize carbs and fat. Booze also stimulates your appetite and lowers your inhibitions, which can lead to bingeing. The best road to flat abs is no alcohol at all, but if you really like a drink now and then, just have one at a time (and no more than a few a week), and stay away from higher-calorie beers and sugary mixed drinks. Something to seriously consider especially over the weekends, am I right or am I right? (you are SO smart! lol)

If you add these rules to your fitness plan, you’re sure to see faster improvements in your midsection. Of course, there’s an added bonus to eating this way: it’ll keep you healthier, too. That may not be as big an inducement as great abs, but that’s just  for free.

Do you need an added incentive? I have a BUSY MOM’S support group starting first of the month and welcome you to message me today for info on joining. You can succeed and have time for your family AND save money along the way! All thrown in for extra bonus!! 😉

Email me at: http://www.spazzykay@gmail.com

Are You Struggling Today?

It’s amazing to me when I hear people assume that if you don’t complain or talk about your struggles; that you must no have any.

BULL!!! 

Our struggles are our stories!!! Embrace them and learn to grow from them.  That is your message to the world around you.

In keeping with today’s topic; I will share some of mine…

I am a very happily married woman of almost 20 years to my amazing hubby.  Do you think that it’s been bliss ever since the day we said, “I Do”???

FAR FROM IT!!!

…and to those of you who are, or have been married know that it would have been a complete lie for me to say otherwise.

We started out as your average “happy” young couple with dreams of a family life, successes, growing in our faith and many blessings.

While I can’t say we aren’t enjoying all of these today, it sure has not been “easy” in any respect.

Which reminds me of a joke my son told us this summer;

“Why did the washing machine stop working?…. Somebody threw the towel in…”

=D =D =D

We all have struggles and if we stick with what needs to be done consistently; we can work our ways through them and come out stronger than ever. This doesn’t mean it’s a great idea to complain to everyone around you or share all over social media about your issues…

Because there is such a thing as an “unfollow” button and that will get pressed if you make complaining a habit. Instead, act as though everything is going great and your reality will become so. You have more power over your progress and success than you know.

My point is that although life has had it’s share of ups and downs for us, we never gave up. We kept refocusing on helping each other and moving forward in the best way we could understand at the time. There is no fairy tale life. There is no perfection for anyone. I know we will continue to have our struggles but without them, we wouldn’t be as happy and as strong as we are today. My hubby is my best friend and I know he has my back just as much as I do, his.

But you have to get a little bit (sometimes, a LOT) uncomfortable before you feel proud of where you’ve come from…

Let’s focus in on the happy parts of today!

Lemons Can Be Your Best Friends!!

Is today one of those days?  I find it amazing how we can find ups and downs within a month, week, day and hour to hour.  Why is this so?  Is life this flippant?  946926_464147313660287_447013758_n  I don’t think so.

In fact, I believe it’s mostly our mindset and how we react to specific triggers.

Think about it for a moment; is there a time in your life where everything is perfect?

Of course not!!!

But even in the midst of challenges and setbacks, we can find joy and pleasure in the simple things too.  Crisis’ are major issues and yet you can find a time within these difficult areas of stress where you can fit in a smile or a happy thought.

What is going on in your life today that is causing you stress?  Are you allowing it to consume you; or do you plan accordingly how to deal with it and keep a happy medium in your mind?

I’m constantly amazed at stories I hear regarding people I know (and quite well!) that are going through major life strains and yet I would never have guessed it by their demeanor and attitude.  Do you think this plays a part on the outcome?

Possibly not but why risk all that stress and negativity building up in your life and your mind when it’s clearly something out of your control (or you’d have blown right past it by now!)  Am I right?  Or am I right?

Wise answer 🙂

253368_460129127395439_534013659_n   So when life hands you lemons (and this saying always makes me smile because it’s ridiculous at best!); don’t allow it to sour your mood!  Make good of it…which obviously is to make lemonade…or whatever else you enjoy lemons for!

 

Make a list of all the things that are stressing you today.  You know; the issues that make your body cringe at the thought of them?  List them down and then one by one; cross them off.  If you have no control over them; let them go.  Do what you can and move along.  Take the mindset that it is what it is and whatever materializes won’t mess with your awesome attitude!

Never give up.  Ever ever.  And when you want to reach a goal or milestone; stop second guessing your chances and just get out and do it!