Have You Ever Wanted to QUIT???

Do you ever struggle?

Of course, we all do! But what about getting into a time period where you feel like you are struggling a LOT? Like you can’t see the end of the struggle? What then? When do you give up?

How about NEVER???

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Never give up in a struggle. Although it feels nearly impossible, remember that within the word “impossible”, lies “I’m Possible!”  You can keep moving forward. Maybe it’s inches or even centimeters but it beats standing still!!!

Think about your struggles. You are hurting and pushing yourself forward. Willing yourself forward. Painfully moving forward every single step. And with every single step, you wonder if you should stop. You ask yourself if you’ve had enough yet. Why isn’t it easier yet? Why does everyone else seem happy around me? Is it just ME? Am I a failure?

And it that word, you have the choice to give up or to fight! Because within failure comes growth. Change happens; albeit slowly, it’s happening. You cannot see a flower grow if you sit and watch it hour by hour, can you? But is it NOT growing? Or is it growing so minutely, that you cannot SEE it with your naked eye but over time, it shows?

That is you today. That is your struggles and your rewards for just staying in the game. Moving forward, one step at a time is key. No, you are not running but you are making huge steps if you are focusing on never giving up.

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The only true failure is quitting. Quitters never realize their true potential. They simply feel defeated and then begin again; only to quit where they left off before. That is not success. That can feel like insanity and rightly so, as it’s simply repeating the same exact process time and time again; expecting a different outcome.

But when you stick with it and you don’t give up even in the most challenging of times. You move ahead. You inch forward. And one day, you look back and realize just how far you have come. If you had given up, you would be in the same exact spot.

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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!

Choose Your “HARD”


It’s HARD to keep up with your goals, I know. I get it.

If it feels as if things have been a struggle lately, I just wanted to let you know that I do understand.

Yesterday , I made another trip to the grocery store (as my kids seem to be eating us out of house and home these days! Seriously!!)  As the young man scanned my food items he made a comment regarding how healthy I eat.  I took another quick look at the items on the conveyer belt; fruits, veggies, eggs, Greek yogurt, water bottles, almond butter; to name a few), my modest reply was “I try”. (honestly, every waking moment is filled with thoughts and plans of the next meal, workout, sleep, etc.)

He shared that he doesn’t have time to eat right and indulges in quite a bit of candy and unhealthy food options.  He also stated that stress can keep him from making any changes.

I proceed to share how eating right and exercise go hand in hand in making life more simple.  Planned foods, workouts to increase energy and lessens missed work due to sick days.  This was followed by a list of “buts” – I’m a student.  I have loans.  I’m on a fixed budget, I work long hours….

But wait, I can help! 😉

With a reassuring smile I share that I get it, I am also a very busy business owner, I have 3 children, work long hours, have endless lists to conquer each day of the week and yet, I am still able to fit in my daily workouts and healthy meals; even if it’s just 10-15 minutes on certain days.

I saw a glimpse of hope and humor in his eyes and he asked; “But what kind of exercise do you do and what do you eat every day?”

I quickly explain that short bursts of strength training mixed in with some cardio moves can be done anywhere and with either body weight or some basic dumbbells.  I also have access to dozens of workout programs, nutritional products and support that can bust through most excuses that get in the way of success.  

It’s at this time in our conversation that I hear a woman standing in line behind me interrupt with her quite popular opinion:

She very loudly announces that it’s just not that easy.  She explains how losing weight costs a lot of money and it just doesn’t always work –

She continues to explain that she’s “tried everything” and her weight has remained unchanged, and if anything, she’s only gained more weight.

It was difficult to not look at the food items she was buying that day; and many were packaged and processed choices.   

I gave the young cashier one more reassuring smile, wanting to spend more time giving him tips on what he can do while at the same time just wanting to remove myself from the negativity of the confrontational woman behind me.

As I left the store, I had a feeling of heaviness and disappointment.

I knew that I had been instantly judged by someone who only saw my current physical appearance and only heard me share one small piece of advice for results.

The truth of the matter is that you have to work super hard at this EVERY single day!!! I too, have to work and I too, sometimes still struggle!  

What I’ve learned hasn’t been an overnight fix, but has taken over 20 years of battling and learning and growing.  I made the decision that this is more important to me than just giving up and giving excuses.  Who cares about our excuses anyway? The only people who do; are the same ones who have settled for the same excuses and enjoy complaining about all the reasons why it won’t/can’t work. 

I struggled on and off before I had ever started on my fitness and health journey.  I focused on how the scale wouldn’t budge; day after day.  I focused on how I would have unbearable food cravings that would sabotage my efforts of cutting back on calories.  It seemed as though NOTHING was ever going to change!

The reality was that progress was DEFINITELY happening.  It was just happening much slower than I wanted it to happen.  In our instant gratification lives, we expect change to happen tomorrow.  We want to be the fittest and thinnest person immediately.  But once I realized it wasn’t going to happen as fast as I wanted, I also decided that what I was doing WAS working in smaller ways.  The key was to keep doing the daily habits and it would show up in a BIG way soon enough!  Time would pass regardless, so why waste valuable time feeling miserable?

I Think I Can!!

 

 

 

I struggled to reach a higher level of fitness to be my very best to compete in my first fitness competition at the age of 40 – and now I’m almost 42 and still reaching and growing and changing in so many ways.

The amount of discipline and hard work were intense at times and SOOO out of my comfort zones! I felt at times that I was in a separate, more lonely world.

Not everyone understands the level of intensity when training for a competition of any kind.  The reality is that it doesn’t have to be THIS extreme!

Once I had accomplished my goal of competing, the thought crossed my mind to keep going. But honestly, my mind and body were a little bit “broken”.  I felt that my sanity needed me to take it back to a more “natural” state again and settled into my life without constant training, preparing, resting and repeating.

I began to struggle due to the depletion that had been done and reverted to some overly fun “treats” that lasted a bit longer than they should have.

Needless to say, I started to put my weight back on (and quite quickly this time around) and found out I had gained 20 lbs in a short amount of time!  It was time to get serious again and in a balanced and healthy “non-competitive” mode.

This has been my mindset ever since and has stuck with me until now.  I must say it’s humbling to admit that I have my own struggles – as a coach/trainer, since I should be the example- BUT I realized that by sharing with others that I have my own issues, I become more relatable.  I now enjoy sharing my weaknesses and how I have worked to overcome them; and still succeed regardless of regular challenges and struggles.

What I’m trying to say is that I understand that it can be hard.

I get that putting yourself out there to make a change is seriously frightening.

We don’t want to let our trainer/family/friend/etc down.

I know that putting money down to make the necessary changes can feel uncomfortable.

I also want you to know that I also have my ups and downs and scary moments.  The difference is that I just do it anyway.  Take a deep breath and jump in with both feet.  The hardest step is to start.  Once you get started and push past the discomfort , you notice a shift.  It’s gradual and it may take a little time before you realize it’s happened; but it DOES come.  You WILL surprise yourself if you push forward no matter what.

Having support only keeps you moving with more confidence and helps keep you focused on the goal.  I have shared all of this with you today to show you that yes, it’s hard. Yes, it’s scary…but that goes for any goal you choose in life. 

The important word in all of this is “CHOICE”.  We all have them.  

“You must make a Choice, to take a Chance or your life will never Change.” 

Own the fact that your results and where you are today, are a direct impact of the choices you have made up to this point.  No excuses or denying it will change this fact.

The beauty of it all, is that you get to choose your “HARD”….

Which will it be?

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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!

If You’re Happy and You Know It!

Happy Wednesday to you!!

Today I wanted to share with you the whole concept of being where you are today.  Are you happy with your current financial, fitness, relationship, time-management, stress, etc levels?  Why or why not?

I have to say that I’m a recovering “blamer” to many of these areas.  For example, when I wasn’t happy with my fitness or weight; I’d simply blame it on something or someone else.  “I don’t have the time to workout like I want.”  “My kids take all of my time.”  “I don’t have a private cook or money to buy all the pre-cooked foods to follow a specific plan.”

Whatevs.

Excuses are just that; excuses.  Nothing more and nothing less.  They should actually be changed to “blah blah blah blah blah.”…because it accomplishes the same result.

NOTHING!!!!!

Did you know that you are exactly where you are today; who you are today and with your current situations you are with today because of the choices and habits you’ve made up to this point?

The first time I read that piece of information, I pretty much threw a fit.  Seriously.  MY FAULT???  How dare you blame ME!

But in all honesty, once I got over feeling blamed, I realized it was completely true!

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So, what to do?  I guess after you come to the realization that this is true for you too (many times, peeps NEVER get past this and linger in unhappy mode all their lives!), the choice is up to you on which path to take.

The current path that is making your unhappy and not taking responsibility…

 

or the path to change it up and make things happen.  Now, granted, a few changes won’t be that apparent in a few days or weeks time, but keep it up and that will compound to making HUGE changes over time.  Trust me, consistency does pay off.  If you keep plugging away (kinda like the tortoise and snail do); you’ll always reach your destination.  But, if you hurry up and get frustrated then stop and go into another direction; time after time, you will NEVER get anywhere!!!

Am I right; or am I right?  Bingo!!!

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