Refresher and tune-up!

I completed my continuing education course as a Weight Loss Specialist.   This will keep my CPT / NASM certification current.  The exam was not a slam dunk.  NASM adheres to information that is current, relevant, and well researched.

Transition and Changes - - we all need to fix what's not working.

I have suspended my Team Beachbody Coach account for six months.  With that, I lost the capability to reach out to those customers/friends who were linked to my website.   I need to retool my time and commitment and for now could not devote the energy to the business.  The company is one of the best in the industry no doubt.  After eight years, it is time to rethink my direction though.

I am still passionate about wellness and stay abreast of fitness trends and still a NASM trainer.

For those seeking products and programs, I do have several new, boxed programs and available to provide you support just not under the Beachbody brand.

We're calloused to the word resolution?

Try an intention instead of a resolution!

Each year many of us make resolutions to take better care of ourselves.   You know the deal.  Some of us want to get more exercise and lose weight or body fat percentage.   Others want to break away from sweets or get more sleep.  The list may contain a good half dozen or so and all contribute toward a healthier lifestyle and ultimately a better & healthier you.

I had the habit of making resolutions but that carried the connotation of a new year.  Easy come, easy go. Now I make monthly intentions or goals, if you want to call them that too, and I write them down.  Each week I try to do at least one action toward that intention.   These actions incrementally have helped me reach my intentions. 

As we put away the Christmas decorations and wrapping until next year, some of us have got accustomed to the word resolution and will once again only make and look at them in the New Year.  Try setting a monthly intention starting in the New Year and see if you get better results.   

Give it all you got and as Tony Horton says "Do your best and forget the rest!" 

OJAI YOGA RETREAT - Nov 11-13th

A few weekends ago I attended a 3-day yoga retreat in Ojai, CA.   It was about a 2.5 hour drive from Los Angeles and was located in the foot hills of the mountains.   The grounds were amazing and consisted of several housing accommodations on five acres.  I have been following this yogi, Tim Senesi, on YouTube.  His cuing and style of teaching really resonated with me.   To meet him and several other students and teachers in person was a real boon.  It was a much needed get away and got me out of my comfort zone.

No television, limited WiFi,and lots fresh air and quiet space.   I had a chance to really contemplate and meditate too.  I have practiced and done yoga for many years.  Intermediate student at best.   Tim’s classes were at least 2 hours long.  I was challenged keeping up and managed to do about 90% of the moves.   I returned refreshed and committed to incorporating more yoga & meditation into my weekly wellness schedule. Committed to nailing a head and hand stand too.  I plan to attend one of his classes in Orange county soon. Tim and his girlfriend were the best hosts and did all the cooking!  

Summer coming to a close

It was a relaxing and fun summer season.  Shifts in various areas of my life.   Fitness and health always took priority and in the fore front.   Blessed and grateful!

Find your tribe and be inspired. IDEA WORLD CONVENTION / JULY 13-17, 2016

I attended several great workshops and now in post conference after glow. 15,000 attendees. 10 different countries.   My second time attending this and always leave more passionate about health & fitness.

PRACTICE AND LIFESTYLE

Eventually we will find that the greatest rewards and fulfillment are achieved through practicing.  Practicing the discipline of doing positive actions that benefit our mind and body.  Practicing "good"  habits that become a whole health lifestyle.  Practicing our skills that enhance our passions and talent.  Practicing awareness so our divinity can shine through.

Tried and true

When it is tough to get moving or if you are contemplating, debating, negotiating or having a little bit of excus-ism to start your workout - - just put one foot forward and get moving.  The short term muscle memory will kick in and the benefits of what you are doing will reward you ten fold.

HARD CORPS 22 MINUTES Bootcamp style. Coming soon - March 1, 2016

   Available now. https://www.youtube.com/watch?feature=player_embedded&v=nBx7OKHOXe4

It is not about perfection but dedication.

It will take time to create long lasting healthy habits.  Think of the good ones you have in place today.  How did they come about?  How did the bad ones join the party?

Dashing thru the holidays

We each have 24 hours in a day.

It's not about having time but making time.  Like you make time to do laundry, go grocery shopping, and other activities of life - - exercise will make you a better and healthier person.  It's that simple. 

3 DAY CLEANSE - - HOW WAS IT? REFLECTION ON LAST WEEK'S PERSONAL CHALLENGE

It has been several years since I have done a 3 day cleanse.   This is a kit that Beachbody rolled out in its line up of nutritional products.   My experience was quite different from previous years.  Some good, some bad.  Got to keep it real here.  A bit of history about the cleanse.  Years ago coaches use to make their own in-house kits and sell them to their friends and customers for about $50.  It originally was conceptualized as a detox of sorts.  If memory serves me correctly, the creator of Shakeology and some of his buds had came up with a caloric restricted but densely rich nutrition plan.  It consisted of three shakes, tea, lots of water, some greens, fruits and a light protein (fish, chicken) in the evening.   It was not a traditional detox or fast.   You could eat and drink on this cleanse!  Fast forward - - Beachbody got word of these cleanses happening and came up with their version in a very comprehensive and tidy kit for about $85 retail (includes tax, s&h).  

My experience with the new 3 day refresh was a bit challenging.  Like with the old version I did go through severe caffeine and carbohydrate withdrawal.  I felt it more severe with this cleanse.  I consider myself a clean eater for the most part and allow the occasional cheat and splurge.  I workout 3-4 days a week minimum and fairly active.  Overall, I live a wellness lifestyle and try to embody my roll as trainer and coach.  So I did this more for an inner tune up then to lose weight.

The user guideline has suggestions to wean and prepare yourself.  I jumped in cold turkey.   I'm adaptable and a fighter, right?.  I planned it during a period where I thought I could function while performing my day job and didn't have a lot of other activities or obligations. Unfortunately, I was in a fog and had a chronic headache and physically lethargic. I do believe it was from the carb restriction more than the caffeine.  Basically it's about 900 calories a day.   I think one of the big difference is the old homemade kits had us drinking three Shakeology servings.  No light protein in the new.  The kit consists of one Shakeology serving and two regular type protein shakes along with a fiber sweep.

Coupled with a statewide heatwave and my sinuses acting up I pushed through.   I avoided watching any food television shows.  I purchased what foods I needed ahead of time. The 3rd morning I did have coffee.  I had a super busy day full of meetings at work.  I needed to be "present".   I lost 3.5 pounds waking up on day four.

I wrote in my journal and reflected on my relationship with food, fitness, nutrition, and this wellness lifestyle I have been on.  Here are some of my thoughts:  It is easy to slip with portion distortion and portion control. I appreciate fresh vegetables more and like green tea when I have limited choices. Coffee and energy supplements & drinks are okay but in moderation. I have an addictive personality and have to keep that in check (habit verses need). Surprisingly I didn't crave chocolate as much as I thought I would.  The timing of meals and being hydrated is important.  The commitment of when you can do the 3 days is important too.  It was doable and I do feel better and "tune up" was accomplished.  The following link has all the information about the cleanse in its entirety.

http://tinyurl.com/oy2f99l

Steamy nights. Hot summer days. Motivation - MEH.

The key to long term success with fitness is consistency.  The key to consistency, for me, is to just get moving.   The body follows the mind.   The mind is lazy.   So put the physical body first.

BACK TO BASICS - Principles and planning.

It is easy to get into too much information overload.  In the end the body must not be idle and keep moving forward.   I've been going through analysis paralysis.  Back to basics.

WHAT'S A TEAM BEACHBODY COACH?

A Team Beachbody Coach started as a customer, just like you, and has experienced the results that Beachbody products bring.  Think of your Coach as your best friend in the Team Beachbody community.  Your coach can help motivate and keep you on track by staying in touch, online or over the phone, and by referring you to some of the amazing accountability, nutrition, and health resources located at TeamBeachbody.com. 
It's simple.  He or she want YOU to transform your body.  And here's the best part about having your Coach: It's FREE.  That's right.  It costs nothing.  Zip. Zero. Zilch.  Nada.

Spring in full season - HANG ON!

For several weeks I was plagued with sinus and allergy ailments.  Literally a constant congestion and low energy.  No matter how fastidious with the hand sanitizer and germ awareness - - it was an  ineffective line of defense. I pushed through my workouts and continued to maintain some form of discipline but oh so challenging to stay motivated. My on-line Facebook friends who are fitness professionals really provided a level of support and nudge.   As a coach and trainer,  I feel I had to maintain a certain level of accountability to my craft and profession.  I have made it through that hurdle and impasse.   Bottom line...do what you can but still DO.   Better some than none.  It's easy to justify old habits and get sloppy.  

Feeling sluggish? Maybe it's time to reset and jump start your system.

NEW MONTH - New Outlook!

A skilled and wise person that Bruce Lee