Posts tagged change
One of my friends, Tina K. posted this on facebook today.
Today, let’s not worry about the opinion of others. Let’s not abandon ourselves to please other people. Let’s not give our power away because we feel we need the approval of other people. Let’s celebrate filling ourselves so that we may be of even greater service to the world. ~Mastin Kipp
Today’s workout was a doozy. Coach Conan created it to help folks prepare for the Spartan race this weekend.
a slow lap around the building
10 push ups
10 Pass Thrus
5 Hand stands
50m walking lunges
20 Pull ups
15 Toes to Bar
It’s important to not forget how far you have come from time to time. I certainly don’t dwell in my past mistakes or missteps, but I do check in to remind myself how far I have come. It’s a great way to inspire and recommit myself to the journey that I am on. So – I found this picture of myself from October 2007 & decided to post it here.
You know what is so funny to me. No one would have called me heavy and although I didn’t feel thin or in shape — I didn’t feel this mushy! It’s so weird to look at pics of me from before I found my passion. I had both my kids by 2007 — so I was obviously living the life of a Mom with a 5 and 3 year old. Not easy by any means and this was 7 months before my first boot camp experience –
As you can see — anyone can decide to make a change in their life. You have to commit and work at it. It doesn’t get handed to you but it’s definitely up to you to make it happen. And you can do it with baby steps — start working out, make gains physically — then look at your diet or start with your diet and when you are ready — start exercising! The point is — Make a Change!
So I seriously had the best birthday yesterday. I woke up, worked out, headed to a baby shower lunch with some friends, came home, napped, and then headed out for a party thrown by some good friends. There is nothing like just living in the moment and enjoying your life. I felt loved. So much has happened to me in my 30′s — some great things. I had my kids; some seriously suck ass things too — my husband got diagnosed with colon cancer and we began our cancer fight. I am sure everyone reading this has both sides of the spectrum no matter what decade they are in. It’s called life, get used to it.
One big change this year is me moving out of my old boot camp and going full on Crossfit! It was not something that intentionally decided. It was more a series of events that led up to me ultimately leaving. I have said before — When it is time to make change, sometimes it comes whether you are ready or not. So, here I am loving the switch so far and have already had some major wins -like getting a start on learning Double Unders. I couldn’t even do one successfully and now I can do that and sometimes more. I have met some great new people at Crossfit and I know that this will only lead to wonderful things in my life.
Yesterdays workout at Crossfit Impavidus was fun. I can’t tell you the last time I worked out with my old trainer that I used the word Fun. There was no fun there. Everything was so serious — and now that I have been away for a week or so, I feel FREE. I like laughing along with the coaches when I try to do a Handstand Kick and fall to the side looking like a pretzel. I ‘m ok with that — the only time I laughed at bootcamp was before we worked out, and all the ladies were talking and waiting to begin. Once we began, it was all regimented. Now don’t get me wrong — that certainly has a place and some people need that and maybe even I needed that for a while. But now that my passion for fitness and health was found — I want to work hard and have fun. So if I fall on my face during a Handstand Kick and can get up and laugh — then that’s ok.
It’s so odd to even talk like that when talking about my fitness journey. It’s an outlet for me and it was becoming a source of frustration and stress. It took something unexpected to happen for me to be able to realize that I had lost the fun and I needed it back. The reality was I wasnt at my bootcamp for the trainer anymore. I was there for the support and relationships of the women that I worked out with. And I was scared to leave for fear of not having them in my life. I was settling for training that wasn’t meeting my needs so that I could have the support of friends. What I finally realized was that those ladies are my friends now, no matter if I work out during the mornings with them or not and that I needed a new trainer who will help me move forward with my fitness goals. I haven’t had any breakthroughs in quite some time and it hasn’t been for a lack of trying
My friend Kelly sent me my horoscope yesterday after reading it because she said it directly spoke to me. It really did. I’m not one of those read your horoscope daily kind of people, but sometimes those things hit the nail right on the head:
Moving from where you are to where you want to be in life may suddenly seem easier than ever today. New energies are coming into your life and they are wiping the slate clean. Today, making a fresh start seems more possible and more fun. But keep in mind that no matter how major or how minor you want to alter your life, change always takes effort. You must be ready to make sacrifices and accommodate unpleasant facts — or people — and flex muscles you are not accustomed to using.
It even used the word muscles! Tell me that wasn’t written for me?
Change happens when you need it; not necessarily when you THINK you need it.
I made a big decision today. I am switching boot camps. I have been considering moving over to Crossfit for some time and had been waiting for them to arrive in Loudoun County. As those of you know who read my blog, it arrived and today I made the decision to leave the camp where my journey began and go to Crossfit Impavidus full time.
I have wanted to try a different training approach for some time but have continued on with my bootcamp mainly because of the ladies I worked out with. I have developed really strong friendships and love getting up that early to hang out with them. But I find that sometimes things happen in the universe that are meant to give you a nudge to make a change and move on because you need to — not because you are ready or necessarily want to. That happened today and after careful consideration — I am going to listen to that nudge and switch over. So starting tomorrow –I will be 100% Crossfit trained!
I am excited to see how different my body and mind respond to this shift — stay tuned!
One of my favorite quotes lately is this:
“Sometimes, when we decide to live a healthier life, we must leave behind friends who are not traveling the same path.”
– by Unknown
And i post this on occasion because I think its very true. If you hang around people that are not into healthy living, it makes it that much harder for you to be on this journey.
When I posted it yesterday, a friend of mine shared a saying she has heard –
If you hang around the barber shop, you get a haircut.
So keep those quotes in mind when you are thinking about making a change in your life – whether it’s fitness related or not - — you need to be around people who lift you up, focus on the important, and who strive to live their best lives.
By living your best life, you attract others who are striving to make things better. The kind of people worth knowing — the kind of people who never fail to inspire you – the kind of people you need to be around when you are making changes.
Many of us look to the new year as a time to renew, recharge and refresh ourselves. It’s a time to reinvent – so surround yourself with the type of people you want to be like –
Day 9 Update of Paleo eating and I feel great — energized and there is a noticeable change in the way I feel. Even at my most energetic, I felt what i would describe as sluggish. It has never been something I could put my finger on but I have more than once talked to my general p Doctor explaining the way I felt and that there had to be a reason for it. I shouldn’t be that tired all the time — maybe it had to do with my body’s response to eating wheat/gluten. My big sis, Dee has a diagnosed gluten sensitivity but it never occurred to me that I could have one too but that it affected me differently. I am beginning to think that maybe that’s what was causing my overall fatigue. I have never gone for this long without gluten/wheat products of any kind. In fact it has been a staple in my diet always – as I am sure it is with most of the people out there.
-even waking up at o’dark thirty seems easier — I didn’t say EASY though, it is 5a afterall!! And I have noticed that I havent hit that super tired wall I seem to always hit mid afternoon.
I want to point out that when I decided to try the Paleo approach to my diet – I set a goal of 2 weeks before deciding if its working and whether or not it’s the right thing for me. Change doesn’t have to happen all at once. You can give something a chance, try it out — and then decide. It’s the same with making healthy changes in your life. Want to start an exercise program, stop drinking soda, cut back on drinking wine? Set a goal for the trial period, Once you reach that trial goal, evaluate how it went, how you felt, improvements, changes, then commit. Small changes or big changes — they can all lead to the same path!
We all know someone who is always saying that they are going to “get into shape”.
But, they never do.
They know what to do, but they just don’t do it.
Basically, the opposite of Nike
4 Steps to Developing Health Habits
So, how do we get them to do it?
Glad you asked.
This study found that individuals who focused on behavior-changing strategies were much more successful than those people forced to endure their doctor’s cognitive approach to behavior change.
Instead of attempting to change their knowledge, beliefs and attitudes surrounding exercise and healthy eating, study participants were successful at increasing their physical activity levels by implementing 4 simple strategies:
Setting SMART fitness goals involves 5 steps:
S – A specific fitness goal could be a walk each morning before breakfast.
M – For a goal to be measurable, you should define how far you are going to walk and how often you will perform the workout
A – To be achievable, you should start off with a task that you can achieve, knowing that the distance / intensity will increase as for fitness improves.
R – To be relevant, your goal should be in tune with your overall fitness goal – weight loss, improved blood pressure, etc.
T – To avoid ‘accidentally’ missing a workout, you should arrange a specific exercise appointment in your daily calendar.
Stimulus or Cues
Establish physical reminders to encourage yourself to exercise – Pack your gym bag and leave it by the front door every night, leave yourself notes encouraging yourself to work out, schedule your workout into your electronic schedule with an alarm, ask friends or family to call and remind you…really any reminder will help.
Keep a workout and/or food log book. It’s tough at first, but it pays off in the end.
Reward yourself with a non-food based treat when you succeed. The rewards should become larger / more important to match the degree of fitness success.
Successfully completing today’s workout deserves a small treat, but not missing a workout for 3 months deserves a really big pat on the back.