It has been quite the morning so far… I was downstairs doing HIIT training and the power to my video kept turning off in the storm repeatedly… 🤔
I finally gave up on exercising in the basement to video and came upstairs where I at least had battery powered light and then got creative and did my own creation of HIIT in my kitchen 😁. I will have to save my lift section for tomorrow’s workout but that is ok💪🏻
I then realized how lucky I was that I had a full hot water tank and water pressure to allow me to have a hot shower even if there’s no power… I was careful not to use any sharp objects in the shower considering that I couldn’t see in the dark.And then the lights/power came on just in time for me to put my make up on, blow-dry my hair and quickly make my icy superfood shake for breakfast! LOL
Sometimes, when things don’t want to work out for you … Just remember there’s always a way to adapt, smile,and to keep going to continue to enjoy life and to achieve your goals. Getting upset about the power would not have helped me at all, so I’m glad I was able to keep a stiff upper lip and keep going and now feel accomplished 😁
Thankfully, last night I printed all the papers and lab requisitions that I need for my many house calls today! So I’m good and prepared for my workday despite my morning challenges!!
Have yourself a wonderful day… And don’t forget to adapt, smile and keep moving forward despite the challenges we face on a regular basis 👍🏻
An early morning cardio core workout really got the sweat moving and the core burning! These exercise sliders are the total bomb!👍🏻. Feeling accomplished today with this workout. Officially done day 23 of 80✅ of current challenge!
I remember when I was battling with my weight over the years… 190-200 lb most of the time on my 5’9” frame was too much to carry around! My knees and my back suffered big time and I felt like I would never get better. I went through SO many diets like atkins, Somers, Mediterranean and so many more in a yo-yo fashion and was never ever able to keep the weight off!
I thank god for the day 3 years ago that I realized how truly out of shape and miserable I was! I did some cartwheels on the lawn then suffered with severe pain for more than 2 weeks after that! At that time, I knew I was about I become a new grandma and did NOT want to be a fat, lazy, boring and out of shape granny! No way! I wanted energy and to be fun to run around and play with!
I discovered p90x through a friend and ended up losing over 40 pounds and keeping it off by using superfood nutrition and by staying on track with different fitness challenges and nutrition plans to keep things interesting! (I get bored easily) …I even started running and did a number of 10 km runs and my knee and back pain got completely better!
Getting into shape and losing weight totally changed my life!! I am now pain free, have energy to run with my grandson and am keeping the weight off. It not only transformed me on the outside, but the biggest changes are on the inside! Being happy all the time is a great way to live! …and totally getting rid of all those perimenopausal symptoms this way!
If you are looking for a much better way to get into shape and feel the best you have ever felt in your life, message me and I can help you get started. Seriously, the accountability, support and success with this program is totally worth it!
You may be wondering a little about just how I ended up being here like this with you today.
Let me tell you a quick story about a couple years ago, I was so tired, sore, miserable and unhappy….had sore back, knees and whole body pain issues. Was overweight and living cheque to cheque and was truly in a bad place in life. .
At the time I was trying to find a way to pay bills as a single mom, eat clean and get into better shape..
I was struggling with juggling kids, grandson, work, looking after an acreage, horses, dogs and trying to get the bills paid. It felt like I had no time and certainly no energy to exercise and no money to buy the proper healthy food..
And I was getting more and more disgusted with the extra weight i was carrying around and realized just how out of shape I had become. I was frustrated with never having any money left over after payday. .
Then something really bad happened: I went outside to play with my kids on the lawn and suffered severely with body and back pain after that for weeks, and realized something had to change. I saw my doctor and every medical test was normal, which told me clearly that there was something seriously wrong with my lifestyle and habits..
Being in crappy shape like this meant I couldn’t be the kind of mom, grandma and friend I wanted to be and to be able to afford to do fun things in life like we deserved to do..
As you can imagine, I was in bad shape and desperate, but I wasn’t ready to give up on my dream of having my own business to build financial freedom and getting healthy again with the ultimate goal to be in the best shape of my life..
Then I discovered something called Team Beachbody, which has superfood and professionally designed fitness programs…and an opportunity to build financial freedom at the same time!
At that point, everything changed!
I discovered / finally figured out how to:
– Regain my energy, zest for life and be able to feel good again
– Working out at home with professional programs really gave amazing results (check out the muscles!)
– Eating clean and superfood is NOT expensive at all if you learn to manage your grocery budget and do not eat out
Because I discovered Team Beachbody, superfood and professionally designed fitness programs and the business opportunity, I was able to:
– Run and play with my grandson with energy and without getting tired or sore,
– Lose 40 pounds and maintain weight easier and have the effective tools and expertise to help others to get healthier as well
– Look younger, feel younger, and pay off debt which had been plaguing me for years and finally feel HAPPY!
Now I’m living my dream of having my own business and getting healthier to be in the best shape of my life and I never have to worry about suffering ever again.
And that’s why I’m so passionate about ourupcoming 21 day beginner superfood and fitness challenge where we provide the free coaching so you can successfully experience getting back into shape to be in the best shape of your life too!..and even grow your own fitness business if you want!
The only thing between you and your goals is that BS story you keep feeling yourself as to why you can’t do it!! This is what my personal trainer told me this morning during my weighted cardio workout and she is totally right!! How many times did we make excuses and even what we believe is “good reasons” as to why we didn’t achieve our goals! Far too many! …and in fact we tell ourselves these things do many times that we actually start truly believing they are facts! Scary if you really think about it!
I have learned to recognize it when I have come up with a story… such as being too tired, having no money, not enough sleep, not enough time, telling myself I am just an emotional eater (which then somehow made it OK😳), sore muscles, feet aching, sore back from a busy day at work, stress from having a 2-year old, lack of sleep, too young, too old, no good at it, not capable, can’t trust the opposite sex, don’t know how…and the story list just goes on and on and on…!! The sad part is that we believe these things, identify with them and let them rule our lives!
I have been through all of these excuses and stories myself! Sometimes when you come from a background of abuse, the stories can get pretty bad. For example, you may believe you are worth nothing, are useless, not loved, not important, not worthy of love and so many more horrible things! You can imagine, that if a person lived with those beliefs (stories) that their life would not be very good, successful or full of happiness! I have had to work hard to overcome many of these stories. It was not easy, but I am proof that it is totally possible to change your perception of yourself and to change how you perceive your past experiences too!
How do I work on overcoming these stories? Keep in mind, this is always a work in progress. My mentor (the late Jim Rohn) speaks about those stories, beliefs and thoughts and uses them as a metaphor like “weeds” growing in a garden. This is a great metaphor because if you think about it….you cannot ignore those weeds because they will totally overtake the whole garden (weeds of the mind). Those weeds need to be removed and even once you get the whole garden cleared out of those weeds…what happens? YES!…those weeds keep trying to come back, so you have to continuously keep pulling out the ones that come up.
This is the same way with those stories…
Once you realize (finally gain insight into yourself) the numerous stories (lies) you have been telling yourself about why you cannot do things or achieve things…its like suddenly noticing your beautiful garden (mind) is packed solid with weeds!! AHA! This was definitely an AHA moment for me. I got myself a coach and started working at getting those weeds pulled out. It took months of work, emotional turmoil and challenging times…but, believe me, I got that darn garden mostly cleared out …out of pure determination. However, I realized that a person has to be well-aware that those weeds (stories, lies) will keep trying to come back and keep an eye on the garden at all times to remove them once they pop up! The lesson here was for me NOT to ignore those feelings, but rather allow them to happen, recognize them, and realize where they are coming from and correct them immediately.
Having this kind of awareness can totally change your life. Often, to develop this awareness and clean out the garden takes extra help. Don’t hesitate to get help with this (remember, asking for help is a sign of strength). Once you take the time to learn this, then you will start to recognize the stories (lies) once they happen. Once they are recognized, you can stop, identify the lie and replace it with the truth that you know is there. Its a magical process and is definitely worth learning about! Once you get to work on this, you will be blown away at what you are capable of achieving in your life!
I have to admit…the workout this morning was a killer one! 9 rounds of hopping, jumping, twisting, pushing, pulling…on the floor, then off the floor …yup, not an ounce of energy left by the time I was done this 38 minute workout!! 😳. I guess a person can think of it this way…by pushing yourself to do something that is difficult and outside what would be considered “easy” that is how you grow and improve! Bonus…I guess it was worth pushing myself today …I will be stronger for the next time and I am building my self-discipline ‘muscle’ which will help me in many other areas of my life too! 😁👍
Wait! …Isn’t it just easier to stay in my comfort zone?
Each of us has our own “comfort zone” which is far more than a describable place. It is a mental, emotional and behavioral place that kind of is all about the routine of our daily life. When we are in our “comfort zone”, it suggests the place of safety, familiarity and security for us. Being in this place has us comfy and calm, has minimal emotional change, and even is somewhat free of worry. People create a comfort zone at times to have a healthy place to go to relax and enjoy life, which is fine. BUT, stepping out of our comfort zone is what it will take to actually change, grow and transform our lives!!
Experiencing some stress here and there and facing fears is actually a good thing. If all you ever do is strive to stay wrapped up in your little cocoon, keeping warm and cozy, you may be missing out on quite a lot in life. Perhaps you will have little to no new experiences, minimal challenges, and take no risks.
Taking no risks and not facing fears = ZERO progress in life!
Be sure to take time to look at the big picture in your life. It is important to look at every area when thinking about this concept… such as business, personal, family, health, fitness, financial, emotional etc… If you have a hard time stepping out of your comfort zone you may experience difficulty making changes, growing in life, and ultimately, improving your life in amazing ways! Remember, growing as an individual actually helps you to keep up with the times, define your passions and to help give your life personal meaning.
In simple terms, what we fear most about challenging ourselves is that we may fail and/or get hurt in the process. IF we let this stop us, we will never achieve anything! Consider this one…the majority of us totally have the ability to rise up, face fears, overcome obstacles and totally succeed in accomplishing new and challenging things! We just have to WANT to!
Be open minded, face your fears and for heaven’s sake…life live to the fullest by taking chances, challenging yourself and making progress and growing as a person…you will be so HAPPY that you did !!
PS. If you have trouble moving out of your comfort zone due to extreme fear, it may be time to recruit the help of a coach to help you to overcome those fears… life is too short! Time to LIVE!
To join the Athletic Grandma community, and to get a FREE download about 7 ways to increase your self-discipline, click HERE!
Illness and injury can make it feel impossible to move, much less work out.I know.
I injured my hand recently, and it makes exercising difficult sometimes.
I’ve had to adapt. Thankfully, the sports medicine doctors said my hand is healing well and won’t need surgery. Still, I need to be mindful of the limitation while it heals.
Working out is possible, even when we have pain. Actually, working out can actually help with our pain. We just have to adapt.
Today I want to talk about a specific kind of pain; arthritis.
The joint inflammation of arthritis causes can be painful and exhausting. While medication is often used to manage pain, it’s really not enough.
As a Nurse Practitioner and zealous proponent for prevention, I often see the element of exercise is overlooked as an effective management tool for many kinds of arthritis.
Physical activity is critical, even for someone with arthritis.
Regular exercise maintains and strengthens muscles, keeps them flexible, and even helps control pain and swelling in the joints. Beyond the physiological benefits, exercise has its psychological rewards too – decreasing stress, improving mood, and having a relaxing effect. Exercise is a powerful tool.
Exercises to Decrease Pain and Increase Mobility
There are a lot of different ways to approach exercise for pain management. (People with arthritis are much more capable of activity than they often think.) Here are a a few exercises to reduce pain and increase mobility, among other benefits. Key thing to remember – many exercises can be adapted to your strength and fitness level. Don’t be afraid to experiment.
Stand in front of a chair, with back of knees touching chair. Place your hands on the arms of the chair, shoulder width apart. Then, supporting your weight on your arms, bend at the elbow, lowering yourself a bit and then pushing yourself back up. You will be able to dip your butt down lower to the seat of the chair as time goes on once you get stronger. You can even start this exercise by lowering yourself to the seat of your chair slowly and deliberately each time you go to sit. This activity alone will strengthen your arms more than you can imagine!
Yoga, Tai Cheng, Pilates/Piyo
Did you know stretching strengthens muscles? It does. And methods like yoga, Tai Cheng and piyo/pilates are fantastic programs for it. Can’t get out to the club? No problem – they can come to you in at-home DVD programs! Caution: as with any of these options, check with your doctor or NP first. It is important to start slowly and gradually increase the exercises as you get stronger. Be sure to do this and don’t overdo it too fast or you may be vulnerable to injury.
Don’t underestimate the power of going for a walk every day. Movement gets our blood flowing, muscles working, and the body functioning more optimally. This is essential for reducing pain and inflammation in the joints. Whether you do it on a treadmill, out on the road, or on an Elliptical machine for reduced joint impact, the point is to get moving.
Aquasize / Aqua-therapy
Check your local pool or YMCA for aqua-size class times. You may be fortunate enough to have a therapeutic pool in your area, which is even better for arthritis. There, water is kept at a warmer temperature (25.5 – 28°C), and the pool has access ramps for easier entry.
Yes, weight lifting is not only possible for someone with arthritis pain, but highly beneficial. As with many of these options, it’s best to get professional advice from your medical practitioner or fitness coach about how to proceed, but don’t let that stop you!
If walking impacts the joints too much, or you just happen to enjoy cycling, it’s a great alternative to get that blood flowing to muscles and joints. Hit the road for a scenic trip, or hop on a stationary bike at home or in a gym. It is a good idea to combine this with yoga or Tai Cheng to ensure you have good balance before heading out on the road!
A wealth of active recreation options can be beneficial too, if done carefully. Such activities include golf, hiking, raking, curling, bowling, or gardening. The important thing is to do something that’s both comfortable and enjoyable.
Benefits of Exercise to Arthritis:
The physical benefits of exercise to someone with arthritis are huge. Low-impact aerobics, strength training, and other activities listed above can help reduce joint stiffness (and prevent stiffness too!), build muscle, improve endurance, and benefit your heart and bones. Plus, you’ll feel great too – your mood will be improved, stress and anxiety reduced, and you’ll feel more relaxed.
Don’t know where to start? I can help.
Find out which at home fitness programs would benefit you most, or how clean eating will transform your health too! (join the facebook clean eatery group by clicking HERE).
Take a few minutes to watch this Tai Cheng Video.… To do this complete program may totally change your life!!
Once you get stronger and want to build up your core strength, you may be ready to move on to Piyo, which is an incredible program that combines pilates and yoga to help with back pain and create a solid core and strong muscles!
To get set up on a home-based programs or if you would like further information about options and recommendations, please CONTACT ME.
To join the community, and to get notifications of blog post updates to your email, enter your name and email here…(and learn 7 ways to improve self-discipline at the same time!)
How many challenges do we face every single week of the month? Real life contains emotional tests like disappointments, tragedy, societal issues, stress, injury, divorce, death, unemployment and even choices we make with an unknown future. So how do we keep moving forward without being totally defeated with life?
There are several ways we can do this that are truly effective if we are determined to move forward and intentional about facing the issue. By intentionally facing the issue, it builds on our strengths and makes us even more resilient for the next challenge. If we don’t face it, it weakens our capacity for the next time.
Boy did I learn these lessons the hard way…
Despite my hand injury and pain slowing me down, past abuse, and the huge commitment of raising my grandson full time (some days I feel too old for this!), I refuse to let myself get defeated. Through my emotional fitness journey, I found some strategies that I put into practise that really helped me to learn to experience the inevitable challenges, have normal feelings about them, yet find a way to move past them quicker so that they have less impact on my life.
Here is what I learned…
I learned to enjoy my life as it is, instead of wishing it was different. I learned to be present in my current life, enjoy what life has to offer now and not constantly be feeling like I need something different. Having those feelings of wanting something different than what you have now is a huge stress, worry and constantly gets you down. This is a hard habit to get out of, and I need to remind myself of this at times, but it is worth the work!
I learned to be thankful. Wow, this made a huge difference in my life. It is so easy to count our troubles instead of counting our blessings, but focusing on trouble completely eliminates our ability to experience the good we have been given in life. A change in my perspective here made all the difference. I learned to recognize the good and to be very thankful about it.
I learned to slow down. I was constantly in a rush every minute of every day. By being in this state of mind, I was constantly making mistakes, cutting corners, getting ahead of myself and missing out on so many important moments in life. Not to mention that being in a rush all the time was driving my kids crazy! I learned to slow down and remembered what my mom always told me…”slow and steady wins the race”…dang it she was right! Slowing down and being intentional about what I was doing improved my state of mind, I was more relaxed and my life was less stressful and (no surprise), my relationships improved!
I learned to face the truth and the real emotional issues. It was always easier to turn away from life challenges instead of facing them. I was a master avoider!! The fact is, these emotions and truths will catch up to us eventually! I learned that when I faced reality, I was much more capable of dealing with life effectively. Seriously, when you do this, what once seemed difficult, now seems so much easier! Things that seemed scary, now feel more comfortable and familiar. I felt the difference this made in my strength and it helped me to build a much deeper confidence in myself. Feeling capable is a great feeling! ….and once on this path, you just keep getting stronger all the time!
Further to facing the truth, I found that NOT pushing emotions away or packing them away in the “little black pandora’s box” of my mind was the best idea! Seriously, I have learned that we need those feelings in order to have satisfaction, meaning and absolute pleasure in our life. Packing away those feelings in the black box actually drained my energy and had unconcious impact on my personality! Sounds scary, but its very true. We need to experience our real emotions to have satisfaction and joy in our lives!
Another thing I learned is that things cannot be perfect all of the time. I had to really believe the fact that no one is perfect and no one gets things right every time. If we have too unreasonable of expectations of ourselves, there is a constant feeling of failure and inadequacy. This is NOT a good feeling, but had become a bad habit for me. Perfectionism actually leads to anger and lack of confidence and has a negative impact on relationships. This is a tough one to get over since I have had this issue since childhood, but it is an essential one to work through in order to be happy with yourself. I learned that I was able to gain confidence through the process of trying, succeeding, failing and trying again…It built my power, resilience and confidence over time.
The last thing I learned that was a critical shift for me to avoid defeat in life was to realize that relationships in our life need to be nurtured and cared for. This includes coworkers, intimate partner, kids, family…all of these relationships need to be given attention and commitment to keep them alive and positive…and not just occasionally…this is something to work on consistently. The other thing I had to learn was that I am 100% responsible for my contribution to the relationships and for my happiness. No one else was responsible for any of this. Forgiveness, making amends, accepting forgiveness, being open and vulnerable about love and talking about concerns were essential to realize and to apply to my life.
There was a lot of things to talk about today! These were all things I learned by being committed to personal development, being determined to deal with past issues of abuse, focusing on becoming a better person… Ultimately, developing personal strengths in multiple areas of life and thinking bigger like this really does make accepting any kind of defeat in life totally optional. We have the choice and we don’t have to let life’s challenges get us down!
I am feeling happy, successful and accomplished right now since I got day 13 of my 30 day Fitness Challenge DONE! I hope you have a fabulous day!!
To join the Athletic Grandma health and fitness community, click HERE to enter your name and email address!
Good advice for myself this morning. This advice applies to so many areas of life since our fears and choices set the direction of our life! How many times have I chosen NOT to do something because I was afraid to look foolish! How many times have I avoided doing something that I knew darn well would be good for me, but I was too afraid! Countless times! I shudder to think about it!
This morning, I was afraid to put myself into one arm burpies…afraid of failing, falling or hurting myself. I gritted my teeth and just told myself I could do it! I in fact did them and now that I have made myself do it, it has reinforced the positive belief I have in myself that I totally CAN and I will not be afraid the next time! 😊👍 A torn ligament in one hand will not stop me!
Think about this today! What is it that you want to do or accomplish where fear is holding you back? Take the leap of faith, do it anyway and you will be surprised at how you feel!
The 100% rule has completely changed my life!! 100% is easier than 99%.
Yes!! When we stick to something 100% it’s far easier than if we give in to even 1%. If we decide to quit smoking and allow even a few puffs here and there, how hard would it be to stay quit? Or have you truly even “quit” if you still dabble in it?
The same goes with eating sugar or junk food! If we stay away from it 100%, it becomes solid in our mind and is actually easy! If you give in and even have one chocolate or a few chips, then how HARD does it become not to have more?
The same rule applies to exercise. If we allow our exercise to slide even 1%, how hard does it become to get back or stay on track after that? I am currently away from home at a conference in Florida for a week with very long days and minimal sleep. But this is no excuse not to be 100% with exercise and superfood. No way was I going to let my health slip because of travel … I know how hard it would be to get back on track if I allowed even 1% slip! I digitally streamed my workouts on laptop and got my early morning MMA workout in, in a very small 6×6′ space and had a delicious superfood shake afterwards. Once you have decided to commit 100%, then no excuses will be valid, and it will be much easier!
It is true that our well-meaning 99% effort actually becomes exhausting since it consumes more energy without producing results! It is actually stressful! It makes us feel like a failure when we are not — we just haven’t fully committed to something. Putting only 99% effort into things that really matter in life means we are constantly falling short of our potential — and feeling bad about it.
It boils down to decision and commitment. If you quit smoking, then in your mind, you need to 100% not touch cigarettes…then you can identify powerfully and with certainty as a ‘non-smoker’. Because even 1% use still means you are a smoker!
Jack Canfield puts it in this way “99% is a b*tch, and 100% is a breeze”. If something is tugging at you, then you likely have been “99-per centing” too long!
Comment below about some habits that you need to change? What have you been 99% on that feels so difficult? Give 100% a try, you may find that it will change your life as it changed mine!
CLICK HERE to get a free download about how to get started with a clean eating lifestyle
COMPLETE THIS FORM, to join the upcoming “love-yourself” fitness challenge group for February 2017! To get some idea what a challenge group is about first before you sign up, watch the video HERE.
I remember the days when I was regularly pissed off with myself because I was not slim, didn’t look like I “should”, didn’t have enough money like others, didn’t drive a nice enough car, not pretty enough, not smart enough, not successful enough etc… until I realized that this was a society comparison trap!
OMG! What others have or do has nothing to do with me!
Until we really open our mind and think about it, we don’t even realize we are thinking this way and much of it is unconscious based on what we have experienced or heard in our lives about what who we “should” be or do in the world. I realized that thinking this way will make us perpetually unhappy and definitely affect our ability to feel good about ourself!
How to change this though?
Part of how I improved on this way of thinking and get out of this “trap” was to study myself and learn about my personality and discover what strengths as an individual that I bring to the world. Only then was I really able to appreciate my uniqueness and abilities. I am still working on this, but it has made a HUGE difference in how I feel about myself! 😊
In this process of self-discovery, I am learning to love myself. It’s probably the hardest thing I have ever done.
Remember…we are individuals and have our own uniqueness which truly makes us who we are! Learn to love those special things that make you who YOU are and realize that comparing is a total (most often subconscious) trap!
Exercise: Ask yourself what you are currently unsatisfied about in your life. Take a few minutes to write it down on a piece of paper. What did you notice or feel bad about yourself when you were in your school years? What about you seemed different from others, but you wanted to change it to be more like other people? What were your dreams as a child that were squashed by others opinions or by societal norms? Lets have some discussion about this in the comments section below!
To contact me directly, please fill out the contact form HERE.