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Choosing The Right Activity To Get Fit

Posted by on March 24, 2014 at 1:00 pm

Choosing the right activity to get fit is important and now that spring is here, days are longer and many of us have a renewed sense of energy….so instead of just jumping into something, take a moment to consider which activity might be the one that you actually stick to for the long term.

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Achieving Your Goals and Dream Life – Step Ten

Posted by on February 2, 2014 at 11:00 am

Achieving Your Goals and Dream Life – Step Ten

Now we move on to Step Ten in the effort to achieve your goals and dream life, but first let’s review the first 9 steps….see below:

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Achieving Your Goals and Dream Life – Step Nine

Posted by on January 26, 2014 at 2:00 pm

Achieving Your Goals and Dream Life – Step Nine

We have moved on to Step 9 of your mission to achieve your goals and dream life, but first you may want to view the previous steps:

 

Now For Step Nine: Be An Inspiration to Others

594 300x225 Achieving Your Goals and Dream Life   Step NineI feel very confident that when you focus on helping others and inspiring others to live their dream life, it makes it easier to achieve your goals.

For example, maybe you’re one of the lucky few fitness fanatics?  You have no problem getting up every morning and getting to the gym for your workout or your early morning run.  You’ve been exercising for years and couldn’t imagine ever quitting.  When you’re on vacation or on a business trip, you always book at a hotel that offers a fitness gym so you don’t get off track.  You exercise 5 plus times per week and it’s never a problem and in fact, sometimes, you have to really discipline yourself to take a rest day.  Sedentary, couch potatoes watch you with envy wondering how you do it!

Were you always so disciplined?  Probably not.  Think back to when you first started exercising.  Do you remember how it felt?  You may have felt a little awkward or clumsy.  You may have been really stiff and sore the next day.  It may have taken you a little while to get into a routine and feel comfortable with what you were doing.  You may have hated every second of every workout!

When did exercise change from a chore to a necessity, to a desire? When and how did you get hooked?  As personal trainers, it’s our job to get new clients to the point where they’ve caught the exercise “bug”.  This is when clients stop complaining about how much exercise hurts and how difficult it is to stick to their program and instead, start commenting on how exercise makes them feel so good and how they find they need exercise to de-stress, find energy or be more productive at work.

Unfortunately, most people never get hooked on exercise. 

They give up before Read more on Achieving Your Goals and Dream Life – Step Nine…

Achieving Your Goals and Dream Life – Step Eight

Posted by on January 20, 2014 at 11:00 am

Achieving Your Goals and Dream Life – Step #8

We have moved on to Step 8 of your mission to achieve your goals and dream life.

You can view all previous issues here:

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Achieving Your Goals and Dream Life – Step Seven

Posted by on January 13, 2014 at 11:00 am

Achieving Your Goals and Dream Life – Step Seven

Become a Lover of Knowledge

knowledge tree 300x293 Achieving Your Goals and Dream Life – Step Seven

Many of us have spent the beginning parts of 2014 thinking about how we can resolve to be better, do more, or achieve greater things.  It’s a perfect opportunity to review the critical steps to achieving your goals and dream life that we’ve discussed in the past 6 weeks.  You can view all previous issues here:

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Achieving Your Goals and Dream Life – Step Six

Posted by on January 9, 2014 at 2:22 pm

Achieving Your Goals and Dream Life – Step Six

Surround Yourself with Amazing People

We have so far discussed 5 critical steps to achieving your goals and dream life.  If you’ve missed the series, it would be helpful to go back and review what we’ve covered so far.

Sherri  friends 2013 300x225 Achieving Your Goals and Dream Life – Step SixI am 100% confident that today’s step “Surrounding yourself with Amazing People” is one of the keys to the life I live.  I feel incredibly fortunate to have an amazing group of friends who like to participate in events and activities with me. Then it made me think that that’s what absolutely everybody needs!

If you want to be great, you have to surround yourself with great people. 

You are who you hang with – it’s called contagism – it rubs off!  If you want to be healthy and active, surround yourself with active and healthy people.  If you want to commit to eating a healthy diet, surround yourself with people who are also committed to that.  If you want to travel the world, surround yourself with others that have that adventurous spirit.  If you want to finish a triathlon, start hanging out with triathletes.  If you want to succeed in your career, find a mentor who has achieved great successes who can guide and direct you.  If you want to have a healthy relationship with your partner, surround yourself with friends who put their relationships first so they can offer a positive role model.  Bottom line – you are who you hang with!  So if all your friends sit around cursing and gossiping about others, you’ll find yourself doing the same.  If all your friends cheat on their spouses, then you may find yourself overstepping boundaries.  If all your friends are happy to live a mediocre life, you’ll find yourself settling also.  If all your friends are unhappy about their jobs and sit around complaining about it all day instead of doing something about, you’ll do the same.  If all your friends drink, eat pizza and chicken wings and sit around watching TV all day, that’s probably what you will do as well.  And don’t get me wrong, I enjoy living it up as well but, my friends and I all understand, we’ve got to earn it first!

Everybody needs people in their life who inspire them, challenge them, build them up, empower them, support them and encourage them to reach for their potential, their personal best, their dreams.

The opposite happens if you surround yourself with those who are negative, critical, and controlling and who steal your job and tear you down.

Some people will pull you up and others will pull you down – it’s your decision who you will give your time to.

It doesn’t necessarily mean you have to Read more on Achieving Your Goals and Dream Life – Step Six…

Achieving Your Goals and Dream Life – Step Four

Posted by on December 23, 2013 at 11:00 am

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 300x213 Achieving Your Goals and Dream Life – Step Four

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,trans Achieving Your Goals and Dream Life – Step Fourhe had to make the personal decision to either focus on Read more on Achieving Your Goals and Dream Life – Step Four…

Achieving Your Goals and Dream Life – Step Two

Posted by on December 9, 2013 at 8:12 pm

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 r770x495 300x192 Achieving Your Goals and Dream Life – Step TwoSince 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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Achieving Your Goals and Dream Life – Step One

Posted by on November 25, 2013 at 1:39 pm

Achieving your goals and dream life…take step one!

Working in the fitness industry for 25 years, I’ve noticed that there are certain things that those who are successful at achieving their goals do on a regular basis. I’ve narrowed it down to the top 10 Tips and will share those tips over the next few weeks to help you as you prepare to launch your 2014 year – potentially the best year of your life! 

Early in my career I used to get so frustrated if a client wouldn’t do what I knew they needed to do to achieve the results they wanted.  I used to bang my head against the wall trying to figure out how to motivate them.  Then one day, I was on a hike with my daughter Brianna and I learned my biggest lesson about goals and dreams.

Beacon Rock 200x300 Achieving Your Goals and Dream Life – Step OneWe had just hiked Beacon Rock in WashingtonState, a beautiful scenic hike with amazing views of the Gorge and the Columbia River.  I was getting my daughter situated in her car seat when a pick up truck pulled up beside us and two women jumped out to have a smoke.  They each lit their cigarettes and then one looked towards the top of the rock that we had just climbed and stated “You know, people actually hike to the top of that rock!”  The other gal took a long drag on her cigarette, looked up and then exclaimed “Why in the world would anyone ever want to do that?!”

My jaw dropped.  I couldn’t believe she had just said that!  I thought she would say something like “Gosh, I wish I was in good enough shape to do something like that!” or “I would love to do that” or “Maybe one day I will be able to do that!” But she had no desire, no interest for ever hiking to the top of that rock. And without any will, there is no way. So no matter what I said or programmed or suggested, nothing I could do would ever convince her to summit that rock.  There was no compelling reason for her!

So it taught me that I have to help people figure out their ‘why?’  Once there is a will, there is way.  But without a compelling force, success is so much more difficult.  The motivation and inspiration to stick to your program or your goals is within you.  You have just got to find the right reason – the reason that will make you so emotionally charged that you will take action, make the changes and stick to them regularly – no matter what!

trans Achieving Your Goals and Dream Life – Step One

Here is an example to demonstrate this phenomenon.  Let’s imagine that you are on the 28th floor of a sky-rise building.  There is a small wooden plank that extends from the window of your building to the building on the opposite side of the street.  In the other building, there is a man who is holding a $10 bill and will give it to you if you walk across the plank to the other side.  You look down 28 flights and you see the cars speeding by and your stomach turns into a knot.  Would you go for $10?  No way! How about $100?  Probably not!  Would you go for $1000?  Still, no way!  It is not worth it!  But now imagine, the man is threatening to shoot one of your closest loved ones – your spouse, your daughter, son, grandchild – if you do not walk over.  Now, there is a different story.  You would probably, without a doubt, without even thinking about it, walk the plank.  You can see by the example that the ability to walk the plank is always there.  If the plank was on the first floor it would be no big deal – you could easily do it.  It is never a question of ability!  You just need to find that reason to walk the plank – to do something you would really rather not do.  Perhaps just losing 10 pounds or decreasing your risk for cardiovascular disease is like $10 – just not enough reason to walk the plank or take action towards your goals.  You will need to get more emotionally charged in order to stick to your plan.  Discover what it is going to take for you and remember, everyone is different.  What is going to motivate me is not necessarily going to motivate you. Keep asking yourself why, why, why and get to the heart of the matter!
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So Step One is clearly laying out your goals.

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No Excuses!

Posted by on November 4, 2013 at 3:13 pm

No Excuses!

Maria Kang, a mother of 3, was recently inundated with negative comments after posting the following photo. Some people said it was “bullying” or “fat-shaming” and that her intent to motivate others actually back-fired. 

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