Live Happier in 2015

Live Happier in 2015

New year’s resolutions have not really been my thing. I can count on one hand how many times in my life I have actually even made one. To be realistic I think I would only need  a thumb and index finger to signify past new years resolutions. At this time in years past I have never really stopped to reflect for a few moments to think about personal goals, what changes would I like to make, what would make me happier, and more fulfilled? Fear of not completing these goals and feeling like a failure would stop me from starting and trying.

At this time each year I am also typically consumed by other people’s resolutions. Weight loss is at the top of the list of the most commonly made resolutions. It’s also the most difficult. Seemingly fun, new, and exciting at first and then BAM it hits you like a cute, small newborn baby waking from it’s sleep and screaming  uncontrollably and not knowing what to do for it. Actually it’s a lot like a newborn baby. From the start the newness and excitement seems to give you this superhuman power to wake every 2 hours to take care of your precious gift with energy and a smile on your face. Your attitude is positive as you are feeding off of the reward you feel from taking care of this beautiful face you longed to see. And then you get tired, really tired, really really tired. You go back to work, or taking care of other kids, your house needs cleaning, you don’t have the same time for friends, success for the day is defined by doing one sink load of dishes the entire day. Life happens. Taking time to workout? HA! Yeah right! You don’t have time!

For years my goal was to provide the best, most exciting, and motivating workouts ever for people so that when life happened and that baby started screaming and the feeling of not having enough time set in my motivation and workouts would help them keep going throughout the year. It worked for some people but not for other’s. So while others were planning their new years resolution I would not be making mine. Instead I would be racking my brain for how this year would be different. How could I get more people engaged to continue their goals for 12 months not just 1,3,5 months?  I guess you could say I am a little late to the party. It took me 8 years of trying different, but similar programs, challenges, and ideas to engage people. I was a little late but after I started listening, I mean REALLY listening to people’s stories, struggles, history of weight loss programs, weight loss successes, and then weight gain. After I started listening I started understanding that weight loss is so far and beyond just food and exercise. There is an emotional piece that needs to be tapped into and understood. We have the most resources, supplements, and exercise facilities EVER and yet we are the most obese, malnourished we ever have been.

Diet’s don’t work and short term weight loss is not rewarding enough to keep our spirits high to keep going when it gets tough. Those thoughts and listening to others is what inspired my idea for a “Diet” tree this year. On the tree it has individual’s goals, things like running a 5k, Half Marathon, doing more yoga, walking more, etc. And it also has something people would like to diet from. What a true diet should be….dieting from something that does not fit in our plan to be healthy and happy. I love being able to read things like “facebook time, negative self-talk, mindless eating, tv, staying off the scale” etc. It is also what inspired the weight loss support groups offered at A & B.

Well the world is not the same, and neither am I. This year when I think of New Year’s resolutions I am excited to make mine. My focus is on being healthy and happy in a much more meaningful and deeper way. I want to be more deliberate, more creative, spend less time on social media, spiritually fulfilled, and take more time for play. I encourage everyone this year to take their new year’s resolutions a little deeper and think of health as more than just food and exercise. Nourish your professional life, relationships, spiritual, physical, and emotional health. Change your way of thinking of a diet. Don’t diet and restrict yourself from certain foods. Diet from things that don’t have a positive impact on the bigger picture of life.

If your goal is weight loss, make the goal to lose the weight during 2015 and that weight you lose will be lost FOREVER. Lose it in a way that you will be able to be maintained for the rest of your life, not just during 2015.

Make the goal to be wholeheartedly happy this year. What this means and looks like is different for each person. I have started a list from observing, researching, and reading and hope to continue it throughout the year. I hope this list gives you ideas for your New Year’s resolution and ideas to live happier and healthier.

 

People who are happy…..

  1. Sleep

  2. Exercise daily

  3. Enjoy play and downtime

  4. Share their experiences and feelings with others

  5. Eat well and meal plan

  6. Get creative

  7. Don’t overschedule or overcommit themselves or kids

  8. Are deliberate

  9. Don’t compare themselves to others

  10. Have control over the time spent on social media

  11. Think positively about themselves and their bodies.

This list will continue throughout the year and I hope you create your own or build off of this one.

Here is to a year full of happiness, health, and working on your health on many different levels.
-Becky

A Letter To My 4 Year Old On Her Wedding Day

Dear Iris, on your wedding day, ………

A couple of months ago on an evening our 4 year old was tucked in sleeping for the night my husband and I were talking about our daughter. What did we think she would be when she grew up? Will her spunky attitude still be there when she is 8, 12, or 18? Or will high expectations of the world and insecurities around her dim that flame? When she marries how strong willed and patient will her husband have to be to compliment her energy and confidence but it will also need to be someone who won’t take advantage of the soft, sweet, and considerate side of her who is already so careful not to hurt feelings at such a young age already.

This brought up the letter that is in our safe, a letter to Iris that I wrote for her to read on her wedding day. The letter has been in there 10 months already and will be there for another 20 or so years until her wedding day. Whether she reads it on her own or I read it to her, I  recognize life is a gift and can be cut short. In the event that I would not be able to read her that letter on such a big day in her life there are words and advice that I want to come from me. Words that I think only a mother can give. Words that I want her to read before she is married and during her marriage. In good times and bad. You see, I take this mom thing pretty seriously like so many wonderful examples of moms around me, including my own.  I want to raise her and teach her and guide her through the highs and the lows of life (when she allows me of course). On that evening I reminded my husband of the letter. His response was “Yes Beck I know, but you will live until you are 90”. Hmmmm…..I wonder how much exercising I can do when I am 90 years old?

That letter brought on other parenting thoughts, what else do I want to tell Iris? What do I want her to experience and learn through example? How can I help this cute little thing be successful in life? What do I want her to know today, tomorrow, and for all the days to come that I can show her. This sparked the thoughts for below.

 

Dear Iris: This is what I want you to know and feel……..

  1. Not all meals come in a package or frozen. While life is busy and we are all going and coming, sitting down and eating together is important.And at this meal we all eat the same food not different meals for each person. That you will make meals that will taste awful and may even throw out. But as a family will have a great time talking about it and sharing some laughs.

  1. That eating on the go doesn’t mean driving through the drive through.  Its eating the lunch that I packed for her that honestly took less then 10 minute to make ( a peanut butter sandwich, string cheese, carrots and apple has way more nutrition than a happy meal). It would take us longer to drive some place and wait in the drive through.

  1. That cookies and desserts are not a bad thing but yet a bonding experience that as mother and daughter we share baking it in the kitchen. It doesn’t come from a package. It comes from the oven with our own hands, making a mess during the process. And its ok to eat these foods, they are a treat, not a meal.

  1. That you will you feel like you never have enough time for any of the above but you need to make time and schedule it like everything else. You will feel like you are too busy, work is too demanding and you are running all over the place. Make it a priority.

  1. When you make a commitment you keep it. Dont run from things. Only speak words you mean. That we all make mistakes. Big ones. But those who love us unconditionally will always be there for you.

  1. That things break. But they can be put back together. Something new doesn’t have to be put in its place. Take the time to mend relationships. Glue, sew, refurbish material things.

  1. We are women and we are strong.  We can throw on heels and a dress for an evening out. Reel in a 30lb salmon.  Deer hunt with the boys. Paint a house, mow a lawn and bake a cake. Do it all with passion and with those you love. Love your friends like they are family and don’t miss a chance to tell them how much they mean. You never know when your last conversation with them will be.

  1. As a woman you will never feel perfect. Perfect doesn’t exist. Shut out the voices that are telling you that you are not enough. Recognize that everyone including yourself is unique and appreciate it. And never lose sight how you make others feel.

If one day when Iris is grown up having a conversation with a friend and tells them that she learned even a handful of these things from her mother and father I will have some major mommy pride.

Life is worth living, not worrying about how we look or what others think of us. We will constantly be working on being better. Thats not always a bad thing….just enjoy the journey.

p.s. Thank you mom. Numbers 1-8 I learned from you.

Becky

The REAL Secret to Losing Weight

The REAL Secret To Losing Weight

 

There is so much more to losing weight then WHAT TO EAT and HOW MUCH EXERCISE you need. Lets have a heart to heart and be honest….. everywhere you go there are diet tips to help you cut calories, and exercises classes that will help you burn fat. So why can’t you lose weight or why do you lose weight and then gain it back and then plus some extra pounds. Why do you always play with the same 10 or 30 pounds? Feeling great and motivated at the beginning and then  falling off the wagon and going back to your old habits. Your sister lost weight cutting out carbs, your brother went gluten free, your coworker joined a boot camp class, and your neighbor is replacing meals with shakes.

There is an abundance of information available and not all of it is bad. Many of the suggestions and diets are coming from a source that is genuinely trying to help us as Americans lower our obesity rate that has climbed to one-third of U.S adults being obese. And since our younger kids can not drive a car to a grocery store or allowed to use a stove to cook a meal you can imagine this influences our youth obesity rate. Obesity increases risk for heart disease, stroke, type 2 diabetes and certain types of cancers.

 

What are all of the diet/nutrition suggestions doing to us? It doesn’t have to be considered a “fad” if it cuts calories too low or doesn’t encourage the appropriate percentages of carbohydrates, proteins, and fat. Leaving us with:

  1. Lower metabolisms.

  2. Malnourished from neglecting us of the proper nutrients needed for all our systems to function properly.

  3. Feeling like failures and incapable of losing weight when the lifestyle is simply not attainable.

What is wrong with you? Why can others lose weight and you can’t?! Let me put your mind at ease….NOTHING is wrong with you. You haven’t tapped into the emotional piece, habits that have been created over time and learned how to break them. How about your support system? Do you have the proper support from other people who have gone through the same thing? Not just those who want to lose weight and want you to join their team for the biggest loser competition at work. But from those who are like minded who care for others more than themselves, essentially robbing yourself from living the life you were meant to. Do you understand why you choose food, the effects it has on your mind and body, why you overeat food, and why you know what you should do to lose the weight but just can’t stop over consuming calories? Feeling like there is something wrong with you and that you don’t have the same willpower or discipline others who are losing weight is very common. Don’t let this discourage you, instead get the proper help. Here are some tips to get you started to developing a plan that will help you be successful.

 

  1. Find a support group. This can be friends, family or better yet a support group that meets consistently and is dedicated to weight loss and physical activity.

  2. Start taking notes or logging your food. After each meal log how you feel after eating it, sluggish, energized, bloated, etc.

  3. Talk with someone who can help you understand the emotional aspect of eating and how to make small changes.

  4. Find a way to track progression. Start with small goals you can accomplish every week.

  5. Think positive! The road to weight loss is undeniably long so you might as well be positive and enjoy the journey!

For more information on our Weight Loss and Fitness Support Groups visit our website at www.abfitnessconcepts.com or email us at info@abfitnessconcepts.com

Live a more fulfilled and content life,

Becky

Summer almost over? Time to make more memories!

The darker mornings and cooler weather seems to have some of us in a panic that summer is almost over. Good news, you have the entire month of August! Its just a matter of deciding what you are going to do with it?

This summer has been different then last year for my family and myself. Last summer was full of competition with almost every weekend  a half marathon, triathlon, 5K runs, mud runs, color runs, glow runs, you name it! and every Friday or Saturday night of that weekend was packing up clothes, helmets, snacks, pumping up bike tires, hydrating, etc. I was running my best I ever had, we were winning our sprint triathlon relays, I was strong, lean, happy with my body weight, and TIRED.  My family was my biggest fans; making signs and riding bike on the courses to cheer me on, making signs for the runs, helping pack and hardly ever missing a chance to be at the finish line.

This summer I have slowed down. Not taking enough time to rest has forced me to ease up on the competitions this year and has given me muscle fatigue more then a 31 year old should feel at this age. And I am okay with it! I have enjoyed watching Dale and Iris compete and being the one at the finish line cheering. It has also given us that precious family time together that we all need. I encourage you to take a look at your calendars and plan out some time together as a family, something for yourself, and some time with your significant other. Your time is one of the most valuable things you can give someone. You define what makes you happy and what happiness is. What do you want to accomplish in August that would make you a happier person? My happiness is coming home after a late evening to a home cooked dinner on the table with my husband and daughter waiting at the table with no TV, phones, or computers. Just us and 30 minutes to talk. It couldn’t get any better.

What are your August plans?

Need some ideas? Here are a few ideas my family has done so far. Don’t panic, you still have plenty of time! Some of the most memorable and fun family time wasn’t spent during a big vacation get away. We have shared the most laughs and conversations just having some quiet minutes to ourselves.

1. Bike Rides

2. Tennis. Iris has been taking lessons this summer. It has been a lot of fun going to the courts together helping iris and Dale and I getting in some game time.

3. Walks

4. Swimming. Local pools or beaches, we have enjoyed it all. Pack a lunch and make it a picnic experience as well.

5. Fishing. Watching Iris cast her barbie fishing pole and catching nothing has been been a ton of fun. Her face lights up and she is so proud of herself. We also have a salmon charter fishing trip planned for August. Its always an early morning but so worth it to reel in that big fish and spend time with some of the most important men in my life.

6. Camping

7. Runs. We have all competed this summer. Iris has a natural love for running and Dale and I ran his first half marathon together.

8. Parks. Bike, run, or walk to a new park. Its a great change up of an old routine.

9.  Farmers markets

10. Horse back riding

11. Water parks

12. Zoo

13. Chicago.Its hard to run out of things to do while in Chicago!

14. Mallards and Brewers Games

15. Concerts on the square. This is been one of the best quality times for us. A great local evening out for Dale and I and also a scenic relaxing space for all three us to play board games and have dinner together without distractions.

16. Cookouts

17. Picnics on our living rooms on cold days. Family time doesn’t have to be a huge planning event!

 

Unplug! Amber and I have both dedicated this summer to our families and making memories for our kids and ourselves. You would be surprised how many minutes a day we spend on our phones, surfing the internet, “catching up” on facebook, watching TV, etc. All of these minutes add up and are precious moments we could be giving to our families. I have discovered Google Plus as a way to share pictures with my family and also to add descriptions of what the event was for Iris to have as an online photo album she can look back on. As much as  I love facebook to keep family and friends in the loop what we are up to, I have dedicated more of my time to putting these memories in a book for Iris and spending more time talking to family and friends about what is new in our lives instead of posting it.

Make a summer “TO DO” list. We have had fun the last few summers making a list of things we want to do with Iris’s input. It doesn’t have to be big things! A trip to a new ice cream place together, planting flowers or a garden, sitting outside and looking at the stars, etc. There is still plenty of time to plan we just have to make the time to do it.  I will bet that everyone will remember those memories for a very long time.

“Today’s little moments become tomorrow’s precious memories.”

Forgive or Forget?

 

Forgive or Forget?

 

I have had the pleasure of being in the fitness industry for 10 years now. Helping people who struggle with weight issues has been the biggest part of my career.  For 10 years I have seen similar patterns with the way people think and react to their choices. When asked what has stopped my clients from losing weight in the past, I have a pretty quick response for you….their minds, our own heads! I am very honest with those I have been working with, the only time I have gained weight was when I was pregnant with Iris, and some don’t even count that since it was due to pregnancy. Because of my underactive thyroid, turned OVER-active after I gave birth I was wearing some of my pre pregnancy clothes 2 weeks later. Sick, right? Well hate me for that, but I can tell you I may have you beat with my own struggles of wanting things to be perfect. I want to do everything RIGHT NOW. I put tons of pressure on myself to be successful in all aspects of my life. I have seen this over and over with clients. Our need to be perfect, and when we are not, feeling like a big failure. Whether it’s eating perfectly “clean”, working out as much as we think we should. Feeling like we need to do everything right, every single day stops a lot of people from even beginning.

 While I can’t share with you a personal experience of weight gain or loss, and I can’t break confidentiality of my clients and tell their stories, I can share with you my own learning experiences and disappointments. We are all a work in progress.  As soon as we accept that, the less we will let our negative thoughts about our behavior control us. When we recognize that something new begins after something ends, you will be on track to your self-realizations. I recognize that there are things I think I know that end up not being true, and I am learning to roll with it.

I am a great judge of character………but I have also been fooled.

 I would like to think that after so many years working closely with people I am an above average judge of character. The past is the past, but I can admit that I have been completely thrown for loops and turned upside down. We have all had the “wow I can’t believe it! “moments   The moments you don’t know if you should be upset over something someone has done or said, or giving out awards for their acting skills. I recently saw a quote….”I don’t LOSE, I either WIN or I LEARN” I think that is an awesome quote with a great message, one that many can relate to something in their life.

We have all judged something or someone wrong. But we jump right back up and don’t let that stop us from being successful.  I have witnessed it with many people recently, and have been AMAZED with the strength they have had to keep moving forward. Relationships, injuries, self-doubt, sicknesses, it has all been there with clients in the last few weeks. But I have seen inner strength seep out from people that has been very humbling. Don’t let negative thoughts from yourself or others stop you from what you want to accomplish.

 

 

I am honest…..but I haven’t always been completely truthful.

We all have that friend that is just a little too truthful. When asked for their opinion they give a little more then what we bargained for. I’m a great one for ignoring the question and answering it half way, it drives my family and friends crazy. Why do I do it? Sometimes to save someone’s feeling.   Sometimes I am just not ready to answer until I have the right words to say.  And sometimes I don’t answer at all (another thing that drives people crazy). I think some questions don’t need to be answered because the person really does know the answer. In reality we can’t protect people from everything and communicating is key to successful relationships. Sometimes we just need to hear certain things even if we really do know the answer. Something I am working on!

Maybe you have done this while logging your food.  You have been honest when logging in your journal, but have you been completely truthful in logging every single item? If not, those few extra small bites may add up throughout the day and can make a difference.  Be truthful, is your weekend social events maybe adding up to a few extra calories that isn’t making your body composition numbers budge?

 

 

 

I am a great communicator….but I am also an AWFUL communicator.

So I am great at telling people what to do and when to do. Really I am great at bossing people around. J But I have also realized when it comes to my own needs and wants I am awful at communicating feelings. Something I have definitely worked on and have helped me be a happier more fulfilled person.

 

I have found that the people who get the best results from trainings and classes are those who communicate what they need and their concerns. Those who have been the most successful with their goals while taking classes are those who have asked questions; what class is the best fit for them and their limitations? What is a good class to start out with? Those who have been most successful while personal training has been those who have asked for the tools they need to keep making progress on days we are not training together.

 

 

I am confident….but I am also hard on myself.

I get teased a lot for being confident. My secret? I stick to things I am good at. But I think it is time to step outside my box. Being confident may not be a bad thing and I do try new things all the time, I am one of the people who will try anything once. But maybe giving things a second or third chance isn’t a bad thing either if you aren’t a rock star at it the first time.

This can be related to a workout. Don’t just challenge and push yourself to the point that it is difficult, push yourself to where you may fail….it’s ok! How will we know our limits unless you test it and push it. And don’t write off something after the first time just because you thought it wouldn’t work for you or was too hard for you. By gaining strength as you continue to workout you will be surprised how it makes other things easier. It may be time to go back to that class that kicked your butt the first time.

 

 

Ease up on yourself. Forgive yourself for not being perfect. Forget about the things that are not important to improving yourself and your family.

Don’t compare yourself to other people. As I mentioned, I work closely with a lot of people and know many secrets…..everyone has something they are not happy with. But those who have been honest with themselves and have communicated their needs and the path that they are going to take have been the happiest.  HAPPINESS….what more could we ask for?

I have found happiness?!?!

It has been so long since my last blog. It has been my goal for the last month or more but just seemed to be slipping down on my “to do” list. The more I listen to conversations in classes and during trainings the more I think about the need to write an entry. There have been a lot of feelings and emotions going on at A & B.  There have been some big life changing events for some of us, some have experienced losses, babies have been born, we have celebrated engagements, and much much more.  It has been amazing to witness how we have all become not only classmates but also friends and family who we share good time and bad times with.

My life is perfect?

The other day someone told me how perfect my life is. I couldn’t help but to smile thinking of the last two years. There are all kinds of emotions that I feel when I look back. Two years ago I left my full time job to spend more time with my daughter.  I went back to teaching group classes and working one on one training individuals, same thing I did right out of college. I wanted to make a difference in others’ lives again. I wanted to help guide and motivate others to feel better about themselves. And honestly I left my full time job to work part-time and teach here and there casually.  I’m sure others saw it before I even did, that “casual” and “part-time” is not in my genetic makeup. Zero or 100 mph is what I seemed to go. Only slowing down to sleep my 4.5 to 5.5 hours a night.

In the last two years I have been on top of the world, and I have also felt like a failure. I have poured my heart into work and relationships that some still remain and others don’t exist. My zero to 100 mph theory was starting to fail me. I was starting to lose focus on what truly were the most important things in life. Not slowing down was starting to have a negative effect on my body, my mentality, and my relationships. I wanted to help more and more people and was so thankful to see A & B grow for both Amber and I that I let myself come last and not take the time to nurture the friendships and relationships I needed. The opposite of what I was preaching to my clients.  It took some eye opening experiences and strength and love from amazing people to really open my eyes to what I need to find happiness.

I’m not so sure that sounds “perfect” but I learned that the worst times of my life are followed by some of my best times. That things do happen for a reason. That there are things worth fighting for, you just need to open your heart to change.

 Are there things I would change in my life over the last couple of years? Maybe one or two if I could go back in time, but either way I doubt I would be the same person today if all those previous events or relationships didn’t exist.

I may be as stubborn and full of fire as ever but I am coming to terms with the fact that I can’t be everything to everyone. I am human and make mistakes.  I will always do my best at what I do. I will be grateful, thankful, I will fight for what I want and let go of things that are not what I thought they were. No my life is not perfect and neither am I. But I am happier then I have ever been. I am excited for the future and can’t wait to see what lies ahead.

I’ve learned more than ever what work you put into something you get out. That things don’t happen by just waiting for someone else to make the move for you.

I am thankful for those who have wanted more, who have shown support, and has helped create A&B to what it is today as we open our second location this week in Sun Prairie. Grateful to our husbands who have poured countless hours of work into each studio and have believed in both of us. Amber and I seem to talk alike (although one of us is louder than the other ;) ), dress alike, and think alike so I know Amber feels the same way when I say our hearts are overflowing with the love we have been given and the love we feel for all who support us.

Here’s to a wonderful summer. One that we all need to slow down and enjoy with friends and family. We need to give ourselves a little mental break and take the pressure off of being “perfect”.

“Sometimes you just need a break. In a beautiful place. To figure everything out. To believe that something wonderful is about to happen.”

I want to break up…it’s not you, its me…

We are almost one month into 2014. New year’s resolution’s have been made, some have been kept, some were shorter lived. When making goals not everything has to be so long term and 12 months long. Goals need to be realistic and attainable. But to get to where you want to go they need to be made and you need to work towards them. When you stop to think about how unhappy you have been with something in your life; your weight, a relationship, a job….what’s 6 months of hard work and patience when you have been wanting the change for years.

Fill in the blank for yourself: Dear self, I am not happy with…………. I want to break up. For the next 6 months I will change………………………………to help take steps to my ultimate goal.

Take it one step and one day at a time. Share your goals with others. You may be surprised how many people are also making little changes to make their life the happiest it can be.

 

Top 3 Reasons Why You Are Not Losing Weight

Top 3 Reasons Why You Are Not Losing Weight

As published in Inspire Magazine, January 2014.

We read all the time what we “need” to do in order to lose weight.  We need to exercise, eat right, everything in moderation, do strength training, cardio, get 30 minutes of activity in every day, and the list goes on. We hear it over and over; most of us know what to do and still are not losing weight. So what ARE we doing that is preventing us from our ultimate goal?

 

#1: Sabotage. You sabotage yourself before you begin.  Don’t let the scale determine your success!

Do you weigh every day and instantly disappointed right before you jump off? Think of it this way…Losing one pound a week is hard work and very successful. If you can lose a pound of week that would be amazing! To do this you would need to reduce your calorie intake by 500 calories a day or burn an extra 500 a day (depending on the person, this could mean another hour of work).  Doing one of these or a combination of both will lead to .14 pound loss every day and you will be on the right track. Now lets be honest with ourselves. When you jump on the scale and it says you lost .14 pounds are you excited? Do you know that you are on the right track? Does your scale even measure in this amount? Probably not, unless you see an entire whole number change you are discouraged and many times ready to give up. When in reality you may be on the right track and in 5-7 days will see that number go down. So stop stepping on the scale every day, once a week is plenty. I encourage you to Google what one pound of fat looks like, I think after you see the visual you will be jumping for joy the next time you lose one pound.

 

#2 Excuses. We all have excuses, including myself. We have to be honest with ourselves and determine if we are using an excuse and only hurting ourselves in the long run, or if it is a valid excuse and we need to brainstorm ways to fix the issue. Below is a common excuse used by many when asked why they are not getting the results they want. Is it a valid excuse? That’s up to you to decide. I read a post the other day that I think many would agree with….”Success Trains, Failure Complains”.

Common Excuse #1: “The instructor doesn’t push you enough, I’m not being challenged”.

Like every person, everyone has their own strength and weaknesses. Every instructor is different; the way they explain things, volume of their voice, some walk around to each participants more than others, music choices, class format, etc.  What will help you get the most out of each class will really be up to you. If the instructor is timing your exercises give it your all, go fast (with good form) and get as many repetitions as you possibly can into the workout. Don’t go at the same speed as the person next to you. If you are competitive have your own silent competition with yourself and someone in the class you see as a hard worker and try to keep up with them or do more. If the instructor is doing things in repetitions, choose an appropriate weight, if you get done with a set and you feel you could have done more or it was too “easy” then you know you need a heavier weight. Remember, it’s YOUR workout. Do what you need to get the most out of every minute! And if you really are not enjoying the class, find a class that you do, it’s your time and you should have a little fun.

 

#3 You tell yourself you eat healthy. We think we are eating well, but are we? Or are we eating too much of the right food? I can’t tell you how many people I have worked with who have honestly and truly felt like they eat healthy and in the right amounts. That is until they start tracking EVERYTHING they eat. It’s amazing how fast little things add up especially when it comes to our beverages (including soda and alcohol).  I joke that none my personal training clients drink alcoholic beverages. Very rarely do people add this to their food journals but it does count and it is okay in moderation, but you need to account for the calories. Don’t let food labels fool you. “Low fat” or “No sugar added” doesn’t make the food choice nutritional. What are your food portion sizes? Are you tracking the correct amount? Too many calories, no matter the source, could be the reason your weight is slowly creeping up.

The New Year will inspire new goals. Set yourself up for success and be honest with yourself. Find something you enjoy doing, and put full effort into achieving it.

Our New Extended Family

Happy Thanksgiving everyone! This week I have reflected a lot on how much I have to be thankful for, especially as I have seen and heard firsthand how life can be so different for others.

Yesterday in class I talked with the kids from the Southern Wisconsin Figure skating group about Thanksgiving and how thankful I am to be around them and their amazing work ethic, positive attitudes, and because my daughter has shown up with me to many classes, what great role models they are to Iris. We also talked about what they are thankful for. One of the most common Answer’s was “family and friends”. I would agree that is very similar for myself. I am surrounded but so many people I care about, care about myself and family, and have such great outlooks on life.

I am blessed to be around so many people during the week in classes, meetings, and trainings. I know that Amber would agree with me when I say that we have such a close relationship with people we work with that we consider so many as our extended family.  Like our own families there has been a lot of time together; laughing, crying, sharing stories, and celebrating accomplishments together. We have shared breakfast, lunch, dinner, talked over a glass of wine or coffee. We have spent early mornings (some crazy early morning hours like 4am when we should probably be sleeping!), evenings, and weekend hours together. We have spent time together at kids concerts, plays and sporting events. We have seen each other Dressed up, dressed down, and as disgusting as it may sound, we have shared a lot of sweat in our workouts!  Thank you for being a part of our extended family and sharing these wonderful moments with both myself and Amber.

Happy Thanksgiving, we are so thankful for all of you!

Becky

thaksgiving board

 

 

 

Things I have yet to learn

It has been a long time since I have blogged. The feeling of not enough time and so many things to blog about has stopped me from even starting in the first place. Sound familiar? Its amazing how time can get away from you so fast. Its hard to believe that Thanksgiving is already next week and after that we only have a few shopping weeks before all the other holiday festivities begins.

Working closely with individuals and their goals gives me a very personal insight to other’s lives. What their hopes are, what kind of relationships they have, what their fears are and what either motivates them or stresses them. I learn a lot about them and a lot about myself.  It also reminds me that I have a lot to learn, to experience,  and to take in.

From my own experiences and others I have seen how important having patience is. Whether its having patience with your children or significant other while you are trying to rush around the house getting ready for the day, pack lunches, eat your own breakfast and plan your day to make sure everyone gets to where they are suppose to. Or patience and understanding with yourself when the scale doesn’t reflect what you think it should say. Patience….things will happen with time. But you can’t stop, you need to keep heading in the direction you want to go.

 

The person who can get you down the most is YOU. Or me…..If you know me at all you know how much being a mother means to me. I tried to multitask way too much yesterday, trying to work from home, clean the house, spend time with Iris, be a friend, do violin lessons and we simply ran out of time to eat. Supper for Iris was a poptart. Not so delicious or nutritious although she thought it was the greatest thing in the world. While I thought I was going to be stripped of my “awesome mom who appears to have it all together” title I am lucky to have some wonderful and supportive people in my life to remind me that not everything goes as you had planned and sometimes you have to go with the flow.  The same goes with your own goals for yourself…not every month will go as you had hoped. You may not see the number you were hoping for or made as many classes as you wanted. But you can’t let YOU and YOUR thoughts stop you from improving. Take the small improvements as victories and start working for the next.

 

Working with some many different people of all backgrounds has given me a new level of understanding. I love learning about other peoples backgrounds, ethnicities, traditions and way of doing things. More so then anything I have learned and really understood that when people are not ready to do something there is no way of convincing them until they are ready and want to do. Having that understanding also helps me with patience. Someone recently asked me if I get frustrated when people want a change but don’t want to do the work for it. My response, “not at all”. When they are ready they will ask for help, and when then do I’ll be there to help them. The mind is a powerful thing, and once it has made a decision it is ready for action. But you have to make that decision for yourself.  It was like trying to convince Iris this weekend that the jeans and pink top that daddy dressed her in was not “boy clothes”. She had it in her mind that it was, it made her upset, and in order to look and feel like a girl she needed leggings and a tutu. Her mind was made up and as soon as she had on what made her feel good it was back to smiley happy Iris.

There is a lot I have yet to learn. I am thankful to be surrounded by so many wonderful people who are always trying to improve, be more, and do more. Be understanding, have patience and be there for others when they are ready for a change. And maybe try to feed your child a better supper then one poptart. ;)

Happy Thanksgiving next week. There is a lot to be thankful for!

 

 

 

 

I have a lot to learn experience