Archive for December, 2013

Achieving Your Goals and Dream Life – Step Five

December 30, 2013

Achieving Your Goals and Dream Life – Step Five

Be Positively Positive!

positiveAchieving your dreams requires a little thought and effort but anything worth achieving is worth working for.  So far we have discussed 4 factors for achieving goals; first, you have to set the goals and create the action steps, secondly, you have to move your body, third, you have to fuel your body correctly and fourth, you want to make sure you don’t set limits on what you can achieve.

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Achieving Your Goals and Dream Life – Step Four

December 23, 2013

Achieving Your Goals and Dream Life – Step Four

Realizing Your Potential

After working in the fitness industry for 25 years and helping people achieve their goals, I have discovered that there are common traits that exist between those who succeed and those who struggle.  So far we’ve shared the importance of writing down your goals and action steps and creating a map for your life, the critical act of moving your body and last week, we reviewed the key to eating healthy so you have the energy to reach for your dreams.

After all, what good is it to be achieving goals if you don’t feel good enough to enjoy your life!

Today, we move on to Step Four:

believe

Realizing your potential.  Achieving your dreams means you have to believe in yourself.  You can’t set self-imposed limits on who you are, who you can become and what you can do.  You’ve probably heard the saying

“If you believe you can or believe you can’t, you’re right!” 

Dreams happen first in the mind so if you dream small, you will achieve small but if you dream big, you will achieve big and great things!

I learned this lesson through one of my clients Rick Hansen, a famous Canadian.  When Rick was 16 years old, he was in a car accident and suffered a spinal cord injury losing the use of his legs.  Initially he went through a phase of anger, depression and resentment.  But at one point,he had to make the personal decision to either focus on Read more on Achieving Your Goals and Dream Life – Step Four…

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Achieving Your Goals and Dream Life – Step Three

December 16, 2013

Achieving Your Goals and Dream Life – Step Three

So far we’ve discussed the importance of 1st step, writing down your goals for all areas of your life and taking action and 2nd step, getting physical so you feel great and have the energy to achieve great things.

Race-Car-Wallpapers-2Today, we discuss the 3rd Step to achieving your Dream Life – Eating like a Champion.  To reiterate, it’s difficult to live your dream life, if you don’t feel good.  Think of your body like a high performance race car.  You’ve got to fuel it correctly if you want it to perform and function optimally.

There really is no trick to eating well.  It’s stuff we have all heard before.  Drink lots of water.  Consume a high level of fruits and vegetables.  Eat a balanced diet. Minimize alcohol and sugar intake.  Control your portion sizes.  But there seems to be a gap between knowing what to do and actually adhering to these simple guidelines.  There is no special grapefruit, cabbage, Low-protein or High-protein diet or pill that will get you the results you want quickly.  And knowledge alone is not power!  We all know what we have to do!  It is finding the motivation and inspiration to make and adhere to very small changes in our nutrition plan that will facilitate success. Finding the motivation to stick to a healthy nutrition plan day-in-day-out is all it takes.  Here’s the good news – you don’t have to starve yourself and you don’t have to limit your diet to bean sprouts and broccoli.

With nutrition, the very small changes to your eating habits will often bring about big differences.  The new habits just need to be consistent and ongoing on a long-term basis.  Perhaps start with one area at a time.  Once you have that habit mastered, tackle the next nutrition goal.  One step at a time and soon your diet will provide you with all the nutrients necessary to reaching your personal best.

The bad news is that it’s a lot easier to put the calories in than it is to take the calories out.  Think of it this way.  How long does it take to burn 1000 calories?  About 90 minutes of exercise or 10 miles of running!  How long does it take to consume 1000 calories?  In about 5-10 minutes!  So nutrition is at least half the battle!

Bottom Line:

Fruits-and-Vegetables-1024x819Whether you commit to a plant based, raw food, Paleo, modified vegetarian or any other type of dietary approach, we can all agree that we need to eat foods that are nutrient-dense, calorically inexpensive and that suppress our appetite.  Foods that you give you the best bang for your buck, so to speak!  To summarize, these critical foods are:

  • Fruits & Vegetables
  • Beans & Legumes
  • Lean Meats/Poultry/Fish or other non-meat, high protein choices (Tofu, quinoa)
  • Whole grains or non-grainy, high carbohydrate options (ie sweet potatoes, quinoa)

In contrast, you will need to avoid foods that are nutrient-poor, calorically expensive and stimulate your appetite.  These include processed foods such as candy, chocolate, fast food, muffins, chips, cookies, pastries, soda….foods packed with salt and sugar and preservatives! Read more on Achieving Your Goals and Dream Life – Step Three…

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Achieving Your Goals and Dream Life – Step Two

December 9, 2013

Achieving your Goals and Dream Life – Step Two

Last week we discussed the importance of creating a map for all realms of your life so that every initiative and action you take points you towards your goals and your dream life. Do not underestimate the power of Step #1 – that’s why it’s number one!

Today, we move onto….

Step Two:  Get Physical!

565859_Girlfriends_Half_17_r770x495Since I’m a fitness professional, you had to know we’d be going here right? But it’s true that it’s hard to be great if you don’t feel great.  It’s hard to live your best life and achieve all your dreams if you’re not at your physical best.  Unfortunately, more than half of our population is overweight or obese and out of shape.  The International Journal of Obesity released a report that says we expend about 500-800 calories less per day than we did a few decades ago.  All the labor saving devises like remote controls, escalators, elevators, moving walkways and the internet that are supposed to be making our lives easier are in fact making us sick and slowly killing us. If you think about it, that’s equivalent to a 5-8 mile run!  That’s how much less we move our bodies today! Daily movement is absolutely critical to counteract our sedentary society.

The Surgeon General released a finding that said we need to move our bodies about 30 minutes a day to increase our health.  The finding wasn’t referring to exercise but rather just being active with household chores, walking the dog, cleaning the house, mowing the lawn etc.  I remember thinking that I can’t believe a government official would have to make a public announcement to just move our bodies 30 minutes a day.  But the sad reality is that most people don’t.  Think of the average North American day.  We wake up, sit to have breakfast, get in the car and drive to work, sit at a computer all day perhaps working right through lunch with interoffice email not even requiring us to leave our desk to communicate with a co-worker, get back in our cars to drive home, sit to eat dinner and then lay on the couch all night watching TV. When you add up the actual minutes of movement it doesn’t even add up to 30 minutes.  That’s a sad reality.  But in America, instead of fixing the problem, we accommodate the problem.  There are entire industries creating products and offering services to accommodate our bigger butts.  We don’t want to make someone feel uncomfortable so we build bigger chairs and airline seats!

Something’s got to give and hopefully it won’t be our hearts.

So yes, you have to move your bodies – every day!  And one of the things I’ve learned after being a fitness professional for 25 years is that exercise is 10% physical and 90% mental.  My biggest obstacle when working with clients is helping them to change their mindset so they catch the ‘fitness bug’ and exercise becomes a lifestyle habit like brushing their teeth or taking a shower.  In the beginning most people find exercise a chore and they actually hate it but eventually, if you stick with it long enough, you will notice your days are better when you workout, you may look forward to workouts and actually enjoy them!  Eventually, you want to workout and actually need exercise and then you’re hooked for life!

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