Feeling the Fear; and Loving it!!!

Change can be scary, it can be uncertain and it can be paralyzing at times. What’s the saying, “Feel the fear and do it anyway?”

How often has this rang true in your life? I know that it’s been almost a constant and some of the decisions were my own; but many were just where God wanted me to go.

Fear is something we all experience. You may look at someone who is very successful and think they are completely fearless, but I guarantee you they have their own share of fear.

I have fear all the time. What if I fail? What will someone think of me? What if I’m not good enough? The past few years were full of fears and experiences that were not guaranteed to turn out the way I wanted. In fact, many of the experiences didn’t go how I would have chosen; but I have faith that God lead me exactly where I needed to be and where I am today. How can anyone argue with that?

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I competed in my first fitness competition and received many negative remarks that I went into it as an “un-Godly” woman and that really shook my life. I had to question my motives and if I was truly looking at it for my ego or something else. And you know what? Once I did it, it felt amazing.   I then decided to run my very first marathon…that’s 26.2 miles, in case you weren’t paying attention! That’s a LOT of miles for someone who doesn’t even enjoy running. True story.  But I did it. And the feeling of accomplishment overrode all of the sacrifices I had made to reach both of these achievements. Our family sold everything and moved overseas to another country. Talk about fear!!! It was scary, it was hard, it was awesome and it was ultimately a blessing.

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My whole life is full of blessings. Some were tough to go through but what came out later was something I could never have accomplished or experienced without it.

 

This year, I have taken on another huge and super scary goal. You know the kind of goals that make you a little weak in the knees and kind of wanting to throw up?

Ya, that’s the type of goal I set for this year. I don’t believe if I hadn’t gone through all the challenges before, that I would even consider working towards this type of commitment. Whatever brings you passion and yet keeps your top priorities in place, is the key to your success and happiness.

 

A key difference between being successful and not, is either letting the fear stop you from reaching your goals or feeling the fear and going for it anyway. The moment we can learn to embrace fear then we open ourselves up to so many opportunities. The moment you let fear take hold and stop you from doing things, then you shut yourself off from reaching your true potential.

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What will this year bring? Stay tuned….I’m just getting warmed up!

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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!

A Dream Chance

Okay, I have been allowing my extra awesome good news to sink in today and for some reason; I’m still freaking out!! (I know, I know…I’ve been dragging this on for a whole day already)

556166_10150966129313426_1163225493_n 376643_10151055067698426_1849405681_nFor those of you who don’t know enough about me; I love fitness.  (okay that’s an understatement; but let’s stick with that for simplest form)

And for many years, I’ve worked and trained in many avenues of fitness; as well as learning and studying anything and everything I could to perfect my training and the training of my clients and members.  I also delved into my own emotional ties with foods and how nutrition should be our primary focus for best results.

Throughout the years; I’ve been blessed with so many opportunities to work with amazing instructors, trainers, members, clients, friends, managers and more.  I’ve taken countless trainings and certifications to keep my knowledge on the front lines of new studies and exercise styles and formats.

During these trainings; I had always admired the “Master Trainers” (this would be the trainers who were training us at the certification sessions) and dreamed that one day I would aspire to work as one too.

Last year, when the P90X certifications were rolled out; I promptly enrolled and became certified to lead classes and trainings, using the popular and successful program that has become a household name. There were hints of more certifications from Beachbody to come.

And so…last August, Beachbody sent out an application form to those who qualified with specific criteria in looking to become a Master Trainer in the Beachbody programs.

Of course, I was excited to hear about it but never truly believed I would be qualified or able to be chosen for such an exciting and rewarding role.

In any case, (since I have never shied away from a challenge of any kind) I filled out the paperwork (which was a million pages long…) and submitted all of the videos and criteria that were asked from us.  I felt a bit overwhelmed but sent the form in anyway and just hoped for the best.

Not expecting too much (but always hopeful); I received a suspicious email from Beachbody yesterday and the letter read “watch this video”…

HMMMMMM……

My heart skipped a few beats.  I had to catch my breath.  And then I pressed “play”….

It was a video explaining that I had been chosen (with a select few of others) to audition for the Master Trainer role at Beachbody.

Wait.  What???

Apparently, all of my hard work and experience and training over the past 2 decades have paid off.  I will be heading to Los Angeles (I know, it’s a stretch for me!) for a 4 day training and audition camp.

I’m in a daze.  Maybe you think it’s not that big of a deal but for someone who has been living in the fitness industry and given heart and soul to classes, sessions and more; I’m elated….

Of course, this only means more fun and exciting blogs for you to follow!!  This is only the beginning!!!