Reach your goals – once and for all

What’s the secret to success? I struggled for many years in my desire to achieve my health, fitness and weight loss goals; as well as business, personal and success goals – only to be deterred time and time again. Have you ever struggled before in this way?

I often wondered ‘when do the results finally happen’ and ‘why are there people that we know who continuously achieve their goals while others struggle in their own self-defeating patterns?’

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Now I’m not saying that I am a success story in these areas; but I have learned many lessons over the past 20 or so years and thought it might help someone to hear what’s worked for me.

Think for a moment that exciting feeling when you begin something new. It may seem as though you have the secret to finally figuring it all out and the sky’s the limit in this phase. And why not? At this point of our journey, everything is fresh, new and sparkly (that’s my description but I think you get the point!). It’s at this point when we haven’t yet run into any challenges or encountered any hurdles so it can almost seem a bit skewed from reality. Nonetheless, we set out with our new plans and vow to change our lives; change the world and take on whatever may have held us back in the past.

Everything seems possible in this moment and it’s at this time (whether we are embarking on a new fitness/health journey; starting a new business venture; beginning a new relationship; etc) that we must decide WHY we have chosen this challenge/change. What is so important about these specific goals and what needs to change in our lives at this time in order to make this happen? You may be wondering what any of this has to do with starting something new. The first few steps help to set the foundation for changes and the new success that we so desire. Think for a moment, if we don’t start with the WHY; then what changes from today? If we consider the fact that adding changes; saying ‘yes’ to anything different than what we are currently doing, we will ultimately be saying ‘no’ to other areas of our lives that may or may not be acceptable.

Once the reasons are set and we start moving forward, there will eventually come resistance. We will run into days when we don’t ‘feel’ like doing what we planned; we will run into days when unexpected surprises pop up and we need to juggle and deal with these surprises; we will run into days where we are overly stressed, tired or downright tired of going through the daily motions that seemed exciting in the beginning.

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It’s at this point of resistance that we make a decision; and it’s at this point of our journey that makes or breaks our success in the new plan. If we decide to give in to the resistance and slow down our progress (which usually means we are skipping our workouts/ eating on the fly/ passing on the new habits we set up for our success) then we are deciding that the results are not worth the sacrifice. Right? That’s pretty powerful if you sit and let it sink in. However, if we decide to push through the resistance and do what we planned on doing no matter what; (and this can seriously SUCK some days!) then we are making the decision to continue to fight for what we want to achieve irregardless of the struggle.

Now this part of the journey is actually another critical point that may seem uneventful; maybe even ‘boring’, but it’s going to make the most change of all. Doing what you said you’d do at the times when you don’t feel like it (or enter any excuses you’ve made here…no, they are not “reasons”) will actually be pushing your old bad habits further away. Imagine when you get up to do the workout or eat the meal when you could easily have passed it by because of your “excuses”; you are pushing through boundaries and setting a new “normal” for you to accept. This means that the next time an excuse pops up and you push forward again, you are quite literally, taking steps into unchartered and new success territories. Does that make sense? Because it’s kind of fabulous when you start to “get it” 😉

The last and most crucial next step in forming lifelong habits is in changing old, negative thought patterns about ourselves. Most of us don’t believe that we are “worth” the time, energy, money it takes for us to reach our ultimate goals. If we are constantly berating ourselves; telling ourselves we aren’t worth it, we don’t need it as much as we thought or worse yet; that we are “ugly, stupid, fat, etc”…these are POISON to our results. The negativity we may have learned over the years will keep us stuck in our miserable states because we believe that we are less than anyone else in our lives. This is CRAP and needs to end today! If you have issues that are deep rooted from childhood or past experiences, I suggest searching for a reputable therapist to help you get beyond those issues. If your issues are simply from habits that you’ve created, it’s time to change your mindset and surround yourself with positive people, books, audio and lessons to create a better quality of self-acceptance and love.

The New Decade Begins!!

Knowing that when you put these practices into place, you will not only achieve new results..you will become obsessed with them because they feel fantastic! You are a beautiful, blessed and unique YOU and it’s time to take back your happiness and start to believe in yourself – once and for all. Do this, and the rest will start to fall into place. You will become the type of person whom you’ve always felt was “lucky” or “entitled”.

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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!

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!