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” ūüėČ

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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Why you might not be hungry in the morning

I bet you have heard the saying, “breakfast is the most important meal of the day”¬†more times than you can count, right? But so many of my clients tell me that they are just not hungry in the morning. It’s a common complaint and there are actually some ways you can change that if you’re one of the non-hungry types, first thing in the morning.

Let’s start some common issues as we are rushing out the door in the morning. First of all, it’s not uncommon for many people to actually feel nauseous first thing in the morning. How does this make any sense when you haven’t eaten for at least 6-8 hours but during the day you can barely make it past 3 hours between meals?

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Makes you go HMMMMMM??

Well first of all, our metabolism actually slows down when we sleep at night. It goes into it’s own slumber since we aren’t expending much energy while we sleep. When we wake up, it may take some time for our metabolism to get the memo that it’s time to GO! The reason to get breakfast in sooner than later is that it will help to kick-start the metabolism and curbs our appetite throughout the day. It’s not uncommon to struggle more later in the day when we skip breakfast because our bodies are playing catch up. So you’re not low on willpower when you are ravished later in the day..you may just need set up some earlier meal plans.

I recommend planning a nutritious breakfast within 1-2 hours of waking up for best results. Once you start this habit, your body will become accustomed and start to feel hungry when you wake up! (some days, my body WAKES me up from hunger!)

Another common issue that may cause our appetites to fail us in the morning is eating too much before sleep. While there are many arguments on how late to eat before bed, I would suggest eating your final meal of the night at least 2-3 hours before you retire. Eating a heavy meal too close to bedtime can also disrupt our sleep because the body is hard at work digesting that food. (remember point one on our metabolism slowing down to sleep? If it doesn’t, then we don’t sleep either!)

Another reason to refrain from eating that midnight snack is that it can sit in your tummy all night. You may not feel like eating breakfast first thing in the morning because you still have the food sitting in your belly from the night before. It sits and starts to rot. I know…ewwwwww! It may even cause you to feel a bit “hung-over” in the morning. Bottom line? Eat more in your awake hours and slow down a few hours before bedtime for best results overall.

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One more reason you don’t want food in the morning may also be blamed on your hormones. Hormones are responsible for so many strange behaviors in our bodies and can also be tied to the lack of appetite and morning nausea. When we wake up in the morning, the body secretes several different hormones in order to help us wake up and get moving after a night’s rest. Besides giving us the boost we need to get going with a burst of energy, the hormones also raise our blood sugar (kind of important after the ‘fast’ during the night). ¬†This surge of hormones is another reason for that mild nausea when you wake up. An empty stomach can also trigger the morning sickness as it will secrete acids in anticipation of eating food again. Kind of a “catch 22” when the nausea happens as it’s a sign from the body to get some food in there for the acids to work.

So now that you know…what should you do?

I usually tell my clients to not eat when they’re not hungry (duh) but the morning is an exception to that rule. If you’re not hungry when you wake up, it’s tempting to skip eating until you do become hungry…but by then, you’ve already done some minor damage to your metabolism.

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I start the day with a glass of water that I squeeze some lemon juice into. This helps to alkalanize our bodies and rehydrate from the hours of sleep. Within about 10-15 minutes, I am hungry and ready for my breakfast. If you don’t feel hungry within that time, a quick 15 minute walk or fasted steady state cardio session usually does the trick.

So, are you ready to start with these tips today?

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Are you ready for your transformation too?

Progress in fitness and weight loss isn’t always guaranteed to last and definitely isn’t guaranteed to be easy! I have struggled for most of my life to find the balance in feeling healthy, strong, fit and happy. This is a recap of my last few years of ups and downs…and finally where I can sustain without overtraining, deprivation or binge eating.

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March 2012: I reached my lowest body fat percentage ever and was super lean (and always hungry!) lol It was all about extreme work and no balance. I worked out over 2 hours every day, did fasted cardio in the early morning hours and stuck to a strict diet plan. Restrictions and hard work were what fueled me to reach the goals of taking on the stage (my biggest challenge to date)..that was my motto. I took home 2 trophies; one for 2nd place in my division and the other for 3rd place in the overall division. I was proud but I was also suffering both mentally and physically.
October 2012: After my competition passed, I couldn’t help myself to choose the foods that I had been deprived of for the past six months. I was extremely exhausted and had no desire to continue on my journey to exercise and eating right. My weight started to skyrocket and I found myself unfamiliar with the stages that my body took on. I was not able to control my weight gains, I was tired all of the time, I felt myself slipping into depression and hopelessness. Not a good feeling for someone who has been in love with fitness and health for over 2o years. I found that I was suffering from adrenal fatigue and couldn’t find the motivation to move forward. There was absolutely no balance in my life at this point. We were moving and resettling in a new area and the lack of schedule made it that much more difficult. I wondered if I’d ever get back to where I wanted to be…or at least to the point I was before my competition. I pretty much worked out when I wanted to and ate what I wanted to. My body and mind were suffering from my previous competition training and extreme dieting. I gained over 25 lbs and felt completely hopeless. My body stopped responding and I was miserable.


June 2016: Being an obsessive personality has left me with little choices in finding balance but when I hit rock bottom, I realized there had to be a better way. I could not – and I would not¬†– allow myself to continue feeling this way. This summer, I finally found balance, and stopped suffering for my results. The past few years have been a roller coaster of struggles, diet plans, competitions, and feeling like a fraud to my clients. I never stopped eating clean foods and I never stopped working out…but I damaged my body and my metabolism by taking on too much and punishing myself in many ways. Commitment is not easy and finding balance to live a healthier and happier life is key to long term results. Extreme results are not healthy and def not worth the pain and suffering I went through. I now workout anywhere from 30-60 minutes a day…TOPS! No more and no less. I take at least 1 full rest day every week. I eat to fuel my body, not my mind and not my emotions. This is the rest of my life…and not just a walk across the stage. I want to feel powerful, healthy, strong, capable, athletic, and above all else: HAPPY. I actually feel the best that I’ve felt in YEARS. I hit rock bottom and became tired of feeling tired and always pushing for more.


I am committed to helping women like me feel this way and learn what it takes to eat, workout and live a happy life that doesn’t feel like punishment. If this post encourages or touches you, let’s chat about getting you started on your own journey with my help. I am restarting my one-on-one online training and invite you to join me.¬†You can fill out the form below or send me an email and I’ll forward you all the information to check out. It’s never too late and you’re capable of more than you know! Deprivation and overtraining is not the way. You can be healthy, happy and fit for life!¬†

How many calories should you be eating to lose weight?

A question I hear a lot from my clients when starting a new weight loss and health program like “21 Day Fix”, “Insanity”, “Piyo” or anything at all is:

“The meal plan says to eat XXX amount of calories but that sounds kind of high so can I just eat less for better results?”

Simply stated, NO!! Please NONONONONONONONO!!

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Did you get that? The answer is DO NOT EAT LESS THAN THE PLAN SPECIFIES!

Let’s start with the basics of¬†why:

When you cut back on calories below the minimum of your daily needs, it also means cutting back on nutrition.

This is the main reason I always suggest my clients use Shakeology daily. No, it’s not a protein shake or diet meal replacement; it’s how our nutrition is met and this helps us succeed in our results long term. (think the opposite of a “DIET”) Not eating enough calories daily and not getting the nutrition met can then lead to potentially life-threatening health problems that make losing weight the least of your concerns. Not really worth that, in my honest opinion. Every bodily function requires a specific amount of calories to perform efficiently. You burn calories when you sleep, when you lay on the couch and watch your favorite Netflix show, and when you’re browsing the internet. You need to make sure that you get enough calories, and even when you’re trying to lose weight.

So how do you know what your daily calorie requirements are? That all depends on your gender, your age, your body weight and your current activity level. If you are following a Beachbody program, it’s easy to figure out your needs by just following the calculations in the specific fitness plans’ booklet. If you are following Insanity Max:30, don’t follow the guidelines for the 21 Day Fix. Use the calculations for the specified program and do what it says. (these are scientifically proven systems that work when followed as planned). If you are not following a plan at this time and are interested in calculating what your body needs to lose or gain weight with what you’re currently doing, here is a video I made on understanding how to find the calorie range for you:

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I should mention that a daily intake should always stay above 1,500 calories (never lower) if you are a man and at least 1,200 calories (never lower) if you are a woman. These numbers will change depending on your body size and activity level and goals.

 

So what happens if you still believe you can reach your goals sooner by eating fewer calories than you need? Let’s talk about what happens within your body in these circumstances:

When your calories are fewer than your body requires, it will initially lead to weight loss but over an extended period of time, it can actually stall weight loss. By choosing to eat fewer than the minimum 1,200- 1,500 calories, for example, your body will go into “starvation mode”. ¬†Your body is basically working to stay alive…and since it does not want to die, it compensates by slowing down the metabolism (the rate at which your body burns calories), slows down in defense of starving. How do we help our metabolism fuel better again? Simply by increasing our calories and getting the required amount needed, along with the proper nutrition. (you can’t eat fast foods all day and expect to feed¬†your body right)

I always ask my clients if they are only interested in losing weight or if they are invested in total body health, wellness and overall body fat and weight loss. If your goals are just to lose weight, then that can be met by cutting back on calories, eating low nutritional foods and even using unhealthy practices. Fad diets are proof of this fact. These practices rarely end in long term results and can tax our bodies over time when we repeat the bad habits of overeating and gaining weight; to under eating and losing weight again and again. Consuming too few calories over a long period of time can be harmful to your health. Not only are you depriving your body of calories it needs to function, but you are also depriving it of essential nutrients. Physical effects of eating too few calories include dangerously low blood pressure and blood sugar levels, which can cause dizziness and fainting; thinning hair or hair loss; decreased bone density; irregular heartbeat; brittle nails; dry skin; fatigue; cessation of menstrual periods; and constipation.

When someone tells me they¬†just want to lose weight fast,¬†I usually tell them I can’t work with them because I will not support unsafe and unhealthy practices. I’ve learned from my own experiences over the years and I know and understand how vital it is to treat our bodies well for long term success.

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If you want to lose weight and create lasting changes (forget the yo-yo diets), it’s recommended to get the nutrition your body needs and eat the amount of calories to sustain these needs and add in an exercise program that can benefit your goals. If you would like a consultation with me or to get some basic suggestions or questions answered, please feel free to email me today at: www.Kathyprofitness@gmail.com¬†

Your health and long term results are worth the extra effort, don’t you agree?

 

You don’t really want change

I want to be a little blunt with you today about your goals for your life. Do you want better health results? Do you want to lose weight? Do you want to achieve more success in life? Do you want to grow your business? Do you want to get out of debt? Do you want anything to improve in your life? I may hurt your feelings a little and I’m actually okay with that. If you are not okay with that, then you probably should go and find some mind numbing positive hype that doesn’t ask you to take a look at your commitment level to succeed.

Wow! Talk about a bit harsh today, right?

I am totally feeling it and honestly, if there is something that you want badly enough in life, you better keep reading and take note. This is going to help you succeed in every single area of your LIFE! We are what we do consistently. Our habits will create our results…period. End of story.

I will share my past week and weekend with you in case you need an example. As you may have read in my previous few blog posts, I am currently in the midst of a NO SUGAR challenge that is 14 days long. Not 14 days of my choosing; but 14 days consecutively no matter freaking what! 

I have committed to following this with my current clients in my challenge group. I have never been one to tell my clients what to do, while I’m sitting there doing the opposite. That’s called hypocrisy and I follow the same guidelines in my parenting skills. Whatever I ask of my kids, I am doing the same. I don’t tell them to watch less t.v. and then go sit on my ass and watch t.v. while they aren’t home. I don’t tell them to eat right and get exercise when they don’t also see me doing the same thing, day after day. I don’t preach anything that I don’t currently practice.

As far as this no sugar challenge goes, I am actively engaging in a challenge with my clients who are fighting to change their bad habits and behaviors and replace these with new and healthier steps in order to create the life and results they have set as goals for their lives. Nothing worth having comes easy. I know you’ve heard this before, but have you really¬†heard it before?

No sugar for 14 days means nothing in my foods that is sugar or sugar alternatives. I’m even cutting my fruit portions back to 2 per day; instead of my regular 3 or 4. Now, I’ve had many people ask me quite frankly, “Kathy, why are you doing this? You already follow a healthy lifestyle plan.”

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Well, sure I do. But who are you comparing that to? The average American who doesn’t care much about doing what it takes to reach their goals? Or the most elite athletes who are working hard, day in and day out in ways that we could hardly imagine? It all depends on who I’m being compared with that is key to this question.

For sake of this topic, I will tell you that I compare myself only to my best self. If I look at someone who is doing less than I am, then I will most likely give myself a “pass” and just feel good with where I am. What does this do for me? Maybe it makes me feel good about myself in the moment but it will only ultimately keep me in the same place that I am today. So if I’m okay with this fact, then there’s no harm done, right?

What if I compare myself, instead, to someone who is doing much more than I am today? I can either use this to hurt myself or help myself. If I use this to hurt myself, I’m most likely playing comparison games and saying things to myself like, “Why can’t I do that?” “Why are¬†they¬†so lucky?” “If only I had the time/patience/ money/confidence/etc that they do, then I’d be able to succeed in the same way.”

Right?

Now if I’m using this to help better my own skills and goals, then I’d say something like, “wow! what is it that they are doing that I’m¬†NOT¬†currently doing? and how can I change that?” or “How can I learn from their success and measure what I need to do to reach new heights in those areas too?”

See, these are both comparisons but most of us choose the first option to beat ourselves up and then disregard the person of success as¬†lucky¬†or having capabilities beyond our measures. These are both false and if you have ever done this (much like most of the human race…lol), then you can either change it up now or continue to feel defeated and stay exactly where you are until you change it up.

While I challenge myself to new levels of success, I am comparing myself to my past or current behaviors and measuring what someone more successful is doing and make the needed adjustments to these areas. Let me go back to my NO SUGAR challenge as a prime example.

This past weekend, marked 1 week down in the challenge. I asked my challengers to write up a contract stating that they would stick to this plan and create a reward that they will earn for themselves in sticking to this goal. They also needed to write up a punishment if they went off track. Now, not everyone in the group took this seriously. I already see the results of this first step in those that have stuck to their “word” and those that went “off a little bit here and a little bit there.” The latter group aren’t as serious about their goals. But it’s an easy “fix” indeed, by simply writing it down as a contract and having someone sign it as a witness.

Although I may not¬†need¬†to take this challenge as seriously as someone who hasn’t been on a health and fitness journey for many years like I have, it’s important to state that we are all human beings and struggle in similar areas. I may have more experience in some areas, and therefore, be better apt at handling the challenge but nonetheless, it’s still critical for me to assess my current state and measure it against my goals at this time to see where I need to improve.

Food and sweets have always been my struggles so this challenge is always a welcome wake up call. I had a wonderful week of sticking to my goals and hadn’t experienced much struggle because I’ve done this before and my body has become accustomed to healthier eating and a way of life. Where I struggled was in my weekend.

I found that I first noticed a slight craving for something sweet on Friday night. This is typically when I’d allow myself a TREAT with the family. Now there’s nothing wrong with allowing ourselves treats, in fact, I highly encourage everyone to do this along the journey…but the issue lies when our regular treats become habits that begin to compound over time. Although I allow myself 1-2 weekly treats, they only really count when I truly¬†enjoy¬†them and not when they become a mindless habit. My Friday night treats had become a mindless habit. Wake up call #1.

On Saturday, the same issue occurred again and I was more focused on staying to my goals. Since I was home most of the day; busy and eating from home, I didn’t struggle much more than the fleeting craving. The big WHAM-O challenge came on Sunday.

After hot yoga...feeling blissed out!
After hot yoga…feeling blissed out!

My daughter and I took a drive to visit with my aunt in Beverly Hills and we always have a blast being pampered by our aunt. She took me to hot yoga (my daughter despises yoga so opted to sit out and watch a movie instead) and it was such a wonderful NON sugar “treat” that I enjoyed more than I could imagine if not on this challenge. We then went to Whole Foods and bought fish and produce to create a fun “at home” lunch at her condo. All in all, the afternoon was so relaxing and we ate well and visited for hours. I passed up on the bread rolls, tartar sauce for the fish (it was amazing as it was), and stevia in my tea. No biggie, I thought.

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But I knew what awaited me later.

My aunt had been bragging about this new “ice cream and yogurt” shop that opened up in her area recently. Freshly made ice creams and yogurts that were designed like a rose bouquet atop a waffle cone with the flavors of your choosing. Ya, I know that sounded like the treat of a lifetime, right?

So what’s a girl to do? I could have easily just enjoyed a scoop, a taste, or the whole store if I wanted to and not breathe a word of it to my challenge group. But ultimately, what would that say about me? How would I feel after the fact and where would my integrity be? Nonexistent for sure.

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I took the high road and announced to my aunt what I was doing in this challenge and that I would enjoy the experience of visiting the shop and watching my daughter and aunt eating their cones, and I’d have a coffee instead. Now why on earth would someone in their right mind do this, you ask? Because I can and I choose to succeed over the temporary sugar fix that can be a temptation for most all of us these days. Peer pressure, or wanting to be a part of the group is a strong pull in veering us off course from what we say we want most. I may have slipped up if I didn’t know that there were other women staying strong through their weekend challenges and that this is only a temporary challenge. I don’t promote deprivation or diets as these are never successful long term and should always be avoided.

What I had instead
What I had instead

So there you have it. I stuck to my goals and I succeeded and you know what? It kind of sucked a little in the moment but even that was fleeting because my reasons for staying strong far outweighed that initial “sweet shock” to my body and the wanting of joining in with the crowd. I felt proud of my strength and determination and understand I am in control of my habits and decisions. I could plan to return again in a month and have a scoop of every flavor that I desire because that will also be my choice.

So I ask you today, what decisions are you making daily and are they in line with your current and long term goals? Stop being driven by other people and weakness in any given moment. If there’s something you want to achieve, you can have it but it’s going to take some time and sacrifice and feeling uncomfortable in certain moments.

Grow up and get it done…if you don’t then you don’t really want it. That’s the truth. Can you handle it?

 

10 Commitments you MUST make to reach your goals

I am learning more in this decade of my life than in any other. It’s crazy how I could have lived over 40 years, been married over 20 of these years and have 3 grown children and actually have this epiphany that I’m finally freaking LEARNING things that matter.

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Like really deep, right?

Maybe it’s cuz I finally have the time to do so! ūüôā In any case, this year I looked at my life in it’s entirety and measured what I was doing in my day to day that was making me truly¬†happy.¬†When I say “happy”, I mean that feeling you get when you are just HIGH on life. When you can’t sit still because you are jumping out of your own skin. That kind of happy. Do you even feel that feeling any more?

I realized that I wasn’t and it made me reconsider everything, for the first time in my life. Yes, I am blessed. I am so thankful for everything God has blessed me with and I have zero regrets because I wouldn’t be the person I am today if I hadn’t gone through all that I have been through. I’ve lived the life that I was given and I very much love most, if not ALL of it. Ups and downs are inevitable but unless we embrace these too, we won’t truly understand the value and the lessons that the challenges brought us. I’ll save these stories for another time…

Maybe ūüėČ

So as I sat and truly reflected on everything at the end of last year, I found myself at the crossroads that I’ve been before…at just wanting to freaking DUMP everything I was doing that didn’t make me want to jump out of bed every morning, and start over. You know…like pressing “CTRL + ALT + DELETE”? That’s the feeling that usually plagues me every few years and other than feeling overwhelmed (which is a word I’ve come to despise) I never understood that it was simply because I wasn’t getting enough pleasure and happiness from my daily tasks and work.

So here are the tips I have for you if you are needing to PURGE (or at least refocus) on the areas that are SUCKING life’s happiness and meaning from your bones and spirit. I wrote down every commitment that I was holding onto and how important each of these commitments were to ¬†me and my happiness and future. The one thing that stood out to me was that I needed to cut back on trying to juggle too many roles in my world. I knew in my heart of heart that I needed to let go of my hours of teaching fitness classes, in order to create more time in growing myself and in growing my at home business. It was much like the day I decided I needed to quit my job as a personal trainer.

I knew how hard this would be for me. Here was a position that I held since I was just 18 years of age. That’s almost 30 years of teaching. That’s a part of me that I have known longer than before I was both a wife and a mother. This role always seemed to define me, for some reason. I felt valued, I felt needed and I knew I was helping others find their energy to do more.

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When I made the decision to give notice for my classes, I sat in my car in the gym’s parking lot and sobbed like a baby. This was a part of me. It may sound ridiculous but it was a LOSS. In order for me to grow into my next level of happiness and life’s roles that I knew would ultimately create more success and happiness for me and my family, I had no other choice. But it hurt so deeply.

Whether you’re deeply invested in your career or starting a business, I’ve learned that successful people commit to certain decisions that help shape them¬†into becoming the¬†elite.¬†

Choose to make every moment count. Every day is an opportunity and a gift to master new skills and further our goals. Success comes down to having the right attitude and making smart decisions. I know I made a smart decision because my heart is happier and I can’t explain it more simply and fully than that.

Here are 10 tips to help you find your own inner happiness again.

1. See the good in your life/job/work or find it again.
Find ways to love the life you’re in. If you aren’t getting the happiness you once had, do some research on where you are being drawn to instead.

2. Always risk failures
Commit to letting fear be your motivator but don’t let it become your master when you approach a new opportunity or change in your life. Fear only shrinks our success.

3. Work hard.

Measure your success by your work ethic. If all you are looking for is to simply make money,¬†be careful as the need to make money can become a feeling of “needing to always create more of it”. It’s a feeling of LACK versus REWARD and this does not make for a happy life.

 

4. Be willing to grow
Be committed to thinking bigger than you have ever allowed yourself. Always be grateful for the accomplishments but never satisfied to stop. Continue creating bigger goals along the way.

We are always just beginning the next phase. I know that in my making these changes; I’m not “done” and I will always continue to ask “What’s next?”

 

5. Consistency is the key to success.
It will take commitment¬†to working consistently without breaks and interruptions. It’s only through consistent and diligent work, along with¬†having patience and understanding, that¬†we can continue to climb higher towards more success.

6. Be in love with what you’re doing.
Decide to be passionate about what you do. Passion is the fire that ignites our desire to work harder. Just like a car can’t run without gas, our businesses cannot succeed if we aren’t passionate, focused, and hardworking.

7. Have self-respect.
Having self-respect gives us pride in ourselves; brings more confidence in every area of our lives¬†and brings about the feeling of true happiness through and through. It’s also important to treat others with respect and having integrity in all that we do in order to keep that self-respect.

 

8. It’s a balancing game.
You cannot get where you want to go all by yourself. Learn to delegate activities and jobs. Knowing when to delegate means knowing your strengths and weaknesses.

9. Grow and nurture relationships.
Be choosy when adding others to your team or business. When you find the right team mates and members, nurture them along their goals of success in order to keep morale high and infusing them with your passion, vision and purpose.

10. Always ask for feedback.
Take it from me, don’t be a “know it all”. Professionals actively seek out feedback in order to grow. Every piece of feedback is a seed of knowledge, which is capable of furthering to expand both you and your business. Feedback forces you to keep an open mind and being available to new opportunities that may never have even been an option before.

In order to be happier and more successful in business and in life, commit to making wise and self-aware choices. Our success is a direct reflection of our decisions, our attitudes and our thinking. It’s important to ask ourselves when our business isn’t where we want it to be, we must start making new decisions. In order to grow our work, our happiness; we must first grow ourselves.

I believe this is exactly the next natural step for me too.

 

How to motivate your kids to be healthier

So let’s talk about food and old habits.

I mean, just the sound of food sounds like it’s going to be fun, right?

But what if I said, let’s talk about¬†good nutritional foods?¬†Did I lose you? Wake up!!! ūüôā lol

Seriously though, just the fact of me starting a new program and meal plan (like the new 22 Minute Hard Corps), makes me realize how our bodies resist changes along the way. For example,¬†I ate a good breakfast from my planned meal¬†and then my Shakeology with berries and peanut butter for snack and it all seemed good…

 

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until, after lunch. I don’t know what it is about this time, but it’s like my body has a radar for 2pm and wants me to EAT like never before! Now, I am not new to this so I understand my problems.

  1. I’m starting a new plan and my body is not used to it. In response, it reacts with hunger, cravings and other annoying feelings based on what it deems as “my normal eats”…and thinks I may be starving. HAH! Right?
  2. The habits that I’ve created up to this point have made my body expect to eat something at about this time so me not giving in only makes those cravings get louder in order to gain my attention.
  3. This is normal and as long as I know I’m getting in the right amount of calories, nutrition and supplements to sustain my body’s needs and changes at this time, I can rest assured that I won’t die from starvation as my body is seemingly concerned with.

So, it all comes down to mindset. I don’t like the word¬†willpower¬†because it makes me think that I am not strong enough to stick to my plans. In reality, our bodies are actually working against us sticking to the new plans because it’s different. Different is not something our bodies like too much of. But in order to create new “normalcies”, we must get through the difficult “different” times and issues. Much like a new workout program, have you ever tried a new workout and been extremely miserable and challenged through it all…only to be ridiculously sore after the fact? That’s change at it’s best! Our bodies respond to changes by simply¬†changing.¬†That’s what we wanted to do in the first place, right? So why do we give up when we are faced with some resistance?

Yesterday, I shared my meal plans and I’m committed to staying on track today and being completely honest with you on how I do. My workout was a success (complete with sandbag! My new BFF) at 5am and then my 13 year old son started it today too..but since he won’t workout¬†with¬†his mom; he did his workout at 6am. I’m not mad! ūüėČ

Get this….I really have to brag! I know as a mom, we want our kids to do and be their best. Right? Of course! It’s what we do!

Over the years of working on myself; fitness and food issues alike…they saw me working out, eating foods, opting to not eat certain foods, drinking water, readjusting to new habits, learning new ways to figure it out and although they never seemed much interested (maybe even a bit annoyed at times! haha), ¬†but they were always watching.

Who’s watching you day to day? ¬†#ialwaysfeellikesomeoneiswatchingme #1980sgirl

Cut to the present day and time; I have never required or even suggested that they do a workout program or eat how I eat. I just did it for myself for years. I have finally figured out the best way for my body to be happy and not get too restrictive. They see me enjoy pastries, fun foods and more along the way; but they also see me workout weekly, choose healthy foods most of the time and drink my water and shakeology daily. It’s been over 6 years in the Beachbody world; and it’s been over 25 years just working on my fitness and health goals that has brought me to this point. I consider myself kind of an “expert” ūüėČ

So about 2 years ago, my daughter came to me and asked which workout program I’d recommend for her. She was running a lot but wasn’t happy with her results. I told her she could continue running but she would also have to add in some strength training, flexibility, rest days and full nutrition to balance it all out for best results. This was before summer season and she was highly motivated. So we started her on P90X3. Then she moved onto 21 Day Fix; 21 Day Fix Extreme, Body Beast, Piyo, Master’s Hammer & Chisel..to name a few. She started adding Shakeology to her daily meal plan and following how I ate as her food plans. Then my elder son asked me about adding muscle to his lean frame. We worked in some Body Beast and added more to his food plans in terms of full nutrition and a more balanced calorie intake. He also drinks shakeology daily and has added muscle and definition and WEIGHT to his frame. He’s a happy camper and currently doing Master’s Hammer and Chisel too. Then about 6 months ago, my youngest, (my 13 year old “bubba” boy) asked me, “what program should I do, Mom?”

I felt like crying. Seriously sobbing mom over here. All those years of me working my butt off and hearing people ask me why I was doing what I was doing, and rolling their eyes at me when I would eat “differently” from the rest of the crowd on most occasions and making time each day to get my fitness complete and my nutrition set…all the struggles that I went through and all the doubts I had over the importance of it was answered in turn when I saw all 3 of my kids doing the right thing and honoring their bodies. Sure, I make cookies and we eat fun foods. We have a normal life and I never ever ever require they follow exactly what I say. I don’t have to. I just bring the foods into the home and eat the foods I eat and they watch and they follow.

My youngest started with P90X3, moved onto Insanity Max:30 (I told him to do the modified version and that was enough for him) and now he’s starting 22 Minute Hard Corps along with me. I am just in awe…but I never ever say so! If I did, he would probably stop because mom is getting “annoying”…right? lol

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Last proud moment I have to share, as I’ve been a “sweet tooth fan” most of my life, and I’ve also created a habit of enjoying “desserts” after dinner in our family.

The irony was that I wouldn’t eat most of it but I would bake up a storm of unhealthy items (feeling confident they were better than store bought cuz I¬†made them!)¬†and the family would love them! They actually started to expect it as “norm”. When I would not feel up to making something, they’d ask (almost in a panic) “What’s for dessert????”

I knew it was time to make a change. I started bringing more healthy options for dessert and baked less and less during the weekdays…but never stopping altogether. (gotta have some fun along the journey too!) My normal “evening snack” usually consists of Greek yogurt and oats. Now hubby and daughter are eating the same with me every night so we are always low on the stuff! But I’m not complaining at all! And do you know what my “bubba boy” usually chooses?

Navel oranges. He cuts them up in circles to make it “fun” to eat and sits down with his bowl of cut up oranges when we watch our evening Netflix series of the moment. He starts his day with a workout, has a shakeology for breakfast (this from a kid who never ate anything but sugary cereals for breakfast, cuz he wasn’t¬†hungry¬†in the am) and now he starts his day with this full dose of nutrition!!

Mom pride in full effect!! Kind of makes me want to continue this journey and see what else comes from it! Seriously, who is watching you today?