Goal Setting

Today I was inspired by Sheila Viers Video blog at livewell360.com – Thanks Sheila!!

This is the time of year when we take a look back over the last few days and realize we may have over indulged a bit. We may have been a little less than diligent with our workouts. We may have had a few too many glasses of wine, etc. Well, I say this is not a time to beat yourself up, but a time to take a deep breath, shake if off and move forward. Move forward by making a plan, and by setting some goals. Nothing makes me feel better or more in control of my life than to have a plan, something to look forward to, especially if I plan little rewards for myself as I reach these goals.

So as Valerie Waters would say, it’s time to “decide” – One simple word with so much power. Take a minute and really think about what it is you want for yourself, and “decide” to make it a reality. Is it to be a healthier you? Is it to be able keep up with your kids? Is it to fit back into a size “X”? If so, why is this important to you? How do you plan on doing it? Is it by eating healthier foods? By watching the size of your servings? By making sure you eat five to six times a day to keep your metabolism stable? Is it by getting some cardio in? By getting some weight training in, and if so, how many times a week are you willing to do each? Honestly, it’s probably going to be a bit of all of the above which may sound a little overwhelming, but it’s not, all it really takes is a little planning. It's about creating a plan that works for you and your life, and who knows better what will or will not work for your life, than you – right? We are just going to break it down into baby steps -

Goal / Action Plan
So first – pick a goal. Try to put some feelings behind it to make it real. For example, “I want to lose weight to be healthy and to be a role model for my children.”

I will do this by preparing healthy meals for myself and my family 5 to 6 times a week.

1. Once a week I will sit down and plan the family meals for the up coming week.
   
2. I will then create my shopping list from the meals I’ve decided on.
   
3. This menu will include 3 meals and 2-3 healthy snacks a day in order to keep my metabolism stable, and keep me from binging on things that are not healthy.
   
4. I will not buy any thing that is not on my list.
   

I will do this by committing to getting in five workouts a week.

1. Monday – 3 to 4 mile walk outside at 7:00 AM after kids get on the bus.
2. Tuesday – appointment with personal trainer at 12 PM on lunch break
3. Wednesday – Tennis with the girls 10:00 AM before Dr’s appt.
4. Thursday – Walk after dinner with Family.
5. Friday - $30 treadmill by Valerie Waters - anytime / anywhere!
6. Etc, etc.

Of course the planning is the easy part. The follow through is the harder part. Life gets busy, things come up, yada, yada, yada ... It's true - things do come up. Sometimes we will miss a workout, sometimes we will eat something that wasn't planned, but the key is to get right back to it! Get back to your workout the very next day, get back to you meal plan the very next meal, and oh by the way, don't beat yourself up for it. We are all human. However, if you find yourself doing this more often than not, then this is where you really need to dig in and make yourself accountable. Make yourself accountable by finding a support system. Maybe it is a few of your friends on the same journey, maybe it's a forum, or maybe it's a health and fitness coach like me. Find what works for you and stick to it.

Remember - one day, one meal at a time; decide and focus on a goal; keep your goals realistic and do-able; put things in perspective - the weight didn't come on it a week, it's not going to come off in a week; and celebrate small victories - any accomplishment that is a step towards your goal, is a step in the right direction!

$30 dollar treadmill workout!!

Take a minute and start you new years resolution today! This is a very simple and effective 30 min cardio / full body workout that can be done in about 8 square feet with one piece of equipment - the Valslide - this little gadget can reshape your whole body and I highly recommend it - If you don't already have a pair you can purchase at the following link. https://valeriewaters.infusionsoft.com/go/vs/leeanne/%3cbr%20/%3e%20%20%20%20
Take a few minutes to warm up, and then get ready to SWEAT:
Squats - 20 reps
Skater Jumps - 20 reps
Valslide Reverse Lunge - 20 reps (each leg)
Valslide Side Lunge - 20 reps (each leg)
Valslide Tricep Push-Up - 10 reps
Valslide Mountain Climber - 20 reps
Valslide Belly Robbers - 20 reps
Valslide Sliding Crunch - 20 reps

Do this circuit 3-4 times, with 1-2 minutes rest in between each circuit

Self Appreciation

So I thought I’d join Sheila Viers from livewell360.com, and Mary Bess and Anne from my RCR Forum on their 25 day count down to Christmas and Self-Appreciation – I got a late start, so I started on day 15.


Day one and two were a breeze. I think most of us can come up with 1 or 2 things we like about ourselves - right? Day three, right in the middle of my pedicure - BAM - I thought, how am I going to come up with 13 more things I appreciate about myself? and Why is it so hard? Is it because we are taught from a young age that speaking highly of ourselves is thought of as being self-centered, selfish, or dare I say it - conceited. I guess if a person went around telling everyone how great they are it may come across that way, but that's not what I am talking about; I’m talking about quietly acknowledging the uniqueness of ourselves, the things that make us special.


So what is Self-Appreciation?

Self is defined as the entire person of an individual while appreciation is defined as a judgment or evaluation; an expression of admiration, approval, or gratitude. Self-appreciation is about saying: 'I accept myself exactly as I am.' It is about acknowledging our unique gifts. Self-appreciation is not about putting others down or thinking you better; it is about loving ourselves the way we are and in turn loving others the way they are.


I love that last line, "... it's about loving ourselves the way we are, and in turn, loving others the way they are." - Every single one of us has special gifts that we can share; maybe it’s out thoughtfulness, our kindness, whatever it is, it sets us apart from others. My sister Marilyn has a heart of gold and is a fantastic cook. My brother Scott would give you the shirt off his back, and is one of the best finish carpenters I have ever seen. My baby sister Jenn is fun, adventureous, and light and easy to be around. My husband Mark is thoughtful and compassionate. As a personal trainer he truly care about the women he works with, and I have a sneaking feeling they feel the same way about him. And lastly, my daughter Chrystal - Chyrstal is the best friend a person can have, she is always there for everyone, almost to a fault.

As I was thinking about what I appreciate about others, I was finally able to see what I appreciate about myself. I am kind, I am loving, I am supportive and I am caring. Not a bad start, right. Then I thought about the physical apprecition and remembered a picture that Sheila from livewell360.com had re-posted. I love what this women did. Instead of looking at her body and focusing on the negative,she decided to appreciate her body for what it is.

Can you do this for yourself? I know, it's hard isn't it. For me - my problem area has always been my lower body. I remember "someone", not to be named, commenting that I looked like I had two different peoples bodies, which was probably true. I mean really, I've always had to buy bottoms two sizes larger than my tops, but I have to wonder, why do people feel the need to comment on others imperfections? I mean really, what is wrong with people? The crazy thing is, I had no idea there was anything wrong with my body until someone pointed it out to me. How sad.

So, if the above picture was me, it would be of my whole lower body. My butt would say "cushy seat for me", and my calves and thighs would say, " sturdy". Pretty boring I know, but regardless of their appearance, my legs do get me to where I need to go and I appreciate every single inch of them. Fortunately for me this was something I could change with consistency, a bit of sweat, and a lot of hard work. Now I am a "size chart" size 4 - top, middle and bottom. My butt is down 5 1/2 inches and may not be as cushy, but looks darn good in my size 4 jeans - my thighs are down 3 inches each and are quicker, stronger and have a more athletic look to them, and my calves are down 1 inch each, still sturdy, but definitely leaner - not to mention the cellulite on my thighs is slowing starting to disappear. Woo hoo!!

So take a minute and think about what you appreciate about yourself. Not only physically, but what make you, you on the inside. It's not easy, but it is definitely the first step to appreciating and liking you, and after all, what is more important than that.

The Vision Statement ....

This post was inspired by Valerie Waters latest blog post where she talks about the power of the brain and visulization. She says, "Intentions and visualization are crucial components of a successful training program. After all.. without knowing where you want to go, where do you begin?"

Master Motivator Tony Robbins says, "With our mind we can rationalize anything; we can make anything happen" – most people are convinced that their past equals their future, but according to Tony, "decision is the ultimate power and is what shapes our future." So by deciding to break your unhealthy eating habits, by deciding you want to make exercise a constant in your life, by deciding your health is a priority - whatever it is that you are deciding, if it is changing past behaviors, it is changing or shaping the outcome of your future.

One of the reasons this resonated so strongly with me is that one of the tools I use in coaching is called a vision statement. A vision statement is a type of positive affirmation, and as mentioned above, the subconscious mind has the ability; in anything it accepts as true, to do whatever it takes to turn it into reality. The purpose of a vision statement is to pass positive life messages to the subconscious mind, and to make it believe the messages are true, thus helping make the area you want to change, a reality. The catch is - it must be something that is realistic and achievable to you - you have to believe it is possible….

So I thought I'd share a personal vision statement I wrote for myself. I looked at my health and wellness perspective circle and reviewed each area to determine where I need the most help - the areas of this circle contains diet, hydration, exercises, supplements, self-nurturing, and well being. As I reviewed and rated these areas, I found I rated 4 out of the 6 at an 8 or higher - the rating are from 1-10, 1 being the lowest. The two areas that had the lower ratings were self-nurturing, and well-being. Like a lot of women out there I put myself last, and since I had to look up what well-being actually entailed - I chose that one. So, what is well-being? Through some light research I've gathered that well-being is the acceptance or satisfaction with our present condition, it is a sense of peace or happiness, a feeling of lightness, our mind, heart and soul, allowing ourselves pleasure, to relax, and to have fun, etc. I then asked myself the same 10 coaching questions I would ask a client and came up with the following vision statement.

Take a minute to relax. Close you eyes and take a deep breath in and slowly let it out - again - take a deep breath in and slowly let it out - ok... Enjoy!

As you awake each and every morning you feel relaxed and look forward to a new day. That’s right, each day you feel relaxed, safe and at peace with the world. During the day you stop, take a deep breath and realized this deep sense of peace and happiness has followed you. You now understand that taking care of yourself before others, will help you to live the full and happy life you’ve always wanted . The thought of this gives you the inner strength and energy to push past all that is blocking you from achieving your goals. Life feels joyful to you, your new found energy endless, making it easy for you to accomplish everything you want and need to accomplish.

You now understand that health and wellness are the foundation for your life. You clearly see that being consistent in this area of your life is the key to keeping it in balance. In fact, you have let go of all your fears, and now trust that your family and friends are there to support you, AND you have decided to take full advantage of it. You are overjoyed to see that you have now freed up time for yourself - each and every day – just by trusting the people in your life who love you. You are motivated to eat healthy, get enough sleep and physically change your body. To ensure your success you plan your workout, prepare a weekly shopping list and your meals and snacks daily. You plan time for yourself; you plan time for your husband and time with your children.

You feel a deep sense of satisfaction with you life. Each day you allow yourself to relax, to have fun, to laugh, to love, to experience all the joy life has to give. By taking time for yourself, your life has become light and easy. There is no more stress and no more fear of failure, because you take the time each and everyday to plan for success. You have full control over your life and are making YOU a priority. Anything you need to accomplish will be accomplished – any dream you have, will become reality – any goals you set, will be achieved. You are healthy, physically and emotional strong – you are un-stoppable!

Now open your eyes. Notice how strong, successful and confident you feel –and allow this energy to remain with you through your day.

Do you need to lift weights to change your body?

I say YES!

One of my husband’s clients asked him if I train the same way now that I did 17 + years ago – this question was sparked by my 17+ year ago picture under “My Story” here in my blog. I guess if I think about it, the answer to this is yes and no. I did do step aerobics 3 times a week and a floor work twice a week which is really how women trained back then, but honestly there wasn’t a huge change to my body until I started to train with my then boyfriend, now husband, Mark. For some reason it didn’t bother me to train with him back then, maybe because I was trying to impress him, but besides that, I was really starting to see changes to my body, changes I had never seen before and I wanted more. Plus it was a blast to train with him at Big Al’s Gym – this place was definitely a “guys” gym, talk about working out old school. There were no fancy machines or equipment at this place, just free weights, a squat rack, benches, and bars.

I asked my husband if he remembered the specifics of my training back then. He said it was basically a full-body workout 3 days a week and step classes two times a week. Of course, I had to clean up my eating habits a bit, but I was also a lot younger back then so my metabolism was faster and it was much easier to get lean. With these positive changes I was able to get into the best shape of my life and yes for the first time I did see my ABS, who knew those things were under there – WOW!


What did I do from then to now?

Well, I obviously didn’t stay on course….. With work and life in general, fitness never really became a priority and my body paid the price. I became complacent, I worked out a few times a week and I didn’t really watch what I ate, drank, etc. – thus the 20+ pound weight gain.


How did I get it back?

By getting a support system! My husband has always been very supportive, and for me support has been vital to my success. I would not have reached my goals of getting back that body I had 17 years ago without it – and yes, I’ve been very lucky to have a great support system at home, but there is no doubt in my mind that the support I received my friends in the RCR forum put me over the top. I needed support from other women who were experiencing the same difficulties that I was. In the past I knew how to get in shape, but would lose focus and never really stay there. It’s not a quick fix or a fad diet, its consistency and eating clean. These women and their support help me get my “Sass” back, and I’ll forever love them for it.

The support I received was a type of coaching. It involved support, motivation, encouragement, mile-stones, accountability, and even a little tough love when needed. That’s why I’m so passionate about Coaching for Health and Fitness. This was MY missing link. What I’ve learned this past year has been invaluable to me – I learned how to manage my life, how to make me a priority, how to “plan for success” with food, how to make time to workout and really, it’s not that hard - I love the thought of passing that information along to others, I’d love to pass that information onto you.

Thanks for taking the time to read my thoughts !

LA

Coaching for Health and Fitness

How does Coaching work?

First of all a coach is not a counselor, advisor, expert consultant or therapist - a coach is more of a motivator. As a coach I will assist you in identifying and clarifying your individual goals and desires. I will enable you to create a plan and take actions to achieve your objectives. Your progress will be measured as your goals and objectives are achieved.

Session 1 - The interview …

Using a tool called the perspective circle, I will ask you 10 very specific questions on 6 areas of life – and because we are going to really focus on your health and fitness goals, we will dig into 6 subsets of the wellness area. This process can take from one and a half to two hours. I will then ask you to number each area on a scale from 1-10 (0 being completely unsatisfied and 10 being thoroughly satisfied), decide where you perceive yourself to be in each area of your life at the present time. Write the appropriate number in the appropriate area of the circle. This will conclude session 1.

Session 2 - Review of your vision statement .

From the information gathered in session 1, I will create a personal vision statement for you. A vision statement is a powerful affirmative statement about your goals, dreams and desires. This tool works to reprogram the subconscious mind and help you to really see how the life you always dreamed of can become a reality - your reality!

Session 3 - Goal Setting

Next we will look at all the areas from the perspective wheel and create an action plan to help you reach your goals in each areas. We will determine your priorities, articulate the step-by-step actions required, uncover any roadblocks, develop a plan to overcome roadblocks, and get commitment to a completion date for each action. From there will consistently review the goals set in previous coaching sessions, and accomplishments.

My Story ....

Let me start by telling you every summer for me, had been my own personal nightmare. I did not want to wear shorts, and definitely did not want to wear a bikini… I had been covering myself up at the beach for years, never feeling like I looked good enough to walk around in my bathing suit – I wouldn’t even get off the chair without a cover up on, but until I saw a picture that my daughter took of me on the beach, I had no idea how far I let myself go. I guess all my bad habits had finally caught up to me. To be honest - I’m still not totally comfortable taking pictures in my bikini, but I decided this would be the year that I would not be embarrassed to go out in public in shorts, or on the beach without a cover up! The first thing I did was to set a goal, which is very important. I found a bikini picture my husband Mark had of me taken 17 years ago and thought "Let’s see how close I can get to this picture”, talk about a daunting task. Would it even be possible for me to get in anywhere near that kind of shape again?





I thought - sure, why not, being married to a personal trainer, how hard could it be? I’m here to tell you, it was hard! I quickly realized what my downfall had been year after year – my food hadn’t been as clean as it needed to be. Have you ever heard the saying “you can’t out train a bad diet”? – Well, now I understand what that means. Plus Mark pointed out that I was sleep walking through my workouts. Honestly, I am not a fan of working out… In fact, I never really was, but there is no way you can reach your fitness goals without it.

Much to my surprise 4 months later, and I have to admit I was totally shocked by the results; I actually dropped 17 lbs and almost 20 inches!!! Not too bad for a 47 year old, menopausal women! This was one of the hardest things I’ve ever done - and if I can do it - you can do it... but why was I able to do it this time? Well the answer to this is two fold - One was my very loving and supportive husband, who I mention earlier is a personal trainer, and two - Valerie Waters Red Carpet Ready fitness program and forum. You may be wondering why I needed another fitness program when my husband is a personal trainer.... Well, honestly - have any of you ever had your significant other tell you what to do, or even worse, try to push you outside of your comfort zone... I'm here to tell you - it is NOT a good idea... He quickly realized if I was going to succeed it would have to be on my own terms, which is why he introduced me to the idea of Valerie Waters, a celebrity fitness trainer, he has followed and admired for a number of years (http://valeriewaters.com/), - and yes, she was the perfect fit for me... Bottom line - the key to all of my success was not only her workout program, but the support of the women in the forum... This is what I can do for you - I can and will be there for you every step of the way - to motivate you, to encourage you, and to help you find a way to break through the roadblocks preventing you from reaching your fitness goals.

"Don't let the fear of the time it will take to accomplish something stand in the way of your doing it. The time will pass anyway; we might just as well put that passing time to the best possible use."-
~Earl Nightingale

This is so true – if I didn't decide to finally take charge of my body- I'd still be 147 lbs, unhappy with myself and still complaining about how I can't lose weight.... but as of today I am 20 lbs lighter and 26 inches smaller. I feel good about myself, and know anything I want, with a bit of effort, can be done!

So let me help you take charge of your health and fitness, help you find a way to take time for YOU, and help you get what you want out of life!

Hugs,

LA