Tag Archives: fitness goals

Have your resolutions given way to your excuses?

Posted on March 13, 2013 | 6 Comments

It’s now mid March….3 months into a the New Year and where are you?

Did you start the year all gung-ho and saying that this was the year you were going to kick that body fat to the curb??

Where are you now?? Have you given up or are you staying strong??

Have you been using one of these 3 excuses?  The three excuses get me absolutely  fired up.  These are literally about the worst excuses anyone can come up with!

  1. My ____(insert body part) is not good. When it’s better I’ll start
  2. I don’t have the time
  3. I just can’t put the money together

ALL 3 excuses are bull. Here’s how I see it.

*My ___hurts:  everyone has something that hurts.  We can always work with you and your hurt and you’ll still have the benefit of exercising, safely. Your heart will hurt if you keep carrying any extra weight.

Yeah, your excuse is so invalid!

*I don’t have the time:  TOTAL LIE.  There are people who are busier than you that manage to “fit” in fitness. You have enough time to make excuses, so how about you redirect that time and get your butt moving!! I can guarantee that  watching TV is going to do nothing for your health.

*I don’t have the money.  Fair enough, but if you break it down and look at what you spend money on (Starbucks, eating out, movies, entertainment, etc) I think you could probably find a way.  If it’s worth it to you, you’ll find a way, otherwise you will find an excuse.  Is it worth it to you to be healthy?

Trust me, I have heard just about every excuse.

Here is one of my favourite kick your excuses to the curb videos.  If you “think” you can’t …YOU NEED TO WATCH THIS

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Control for a happier life

Posted on February 13, 2013 | 1 Comment

What affects how you feel? How many times per day do you let silly things affect your mood/happiness? I’ll be honest, I’m a worrier.

I sweat the small stuff, mind you I like sweating :)

I have always been a worrier and I have actively tried to change it.  I think I’m better now than I used to be but I consider it part of my DNA.

Do I like it…heck no!  Would I like to be relaxed and have things easy peasy all of the time…heck yes.  Would I love to be able to say, “No worries mahn.  Evryting will be awlright.”

When you allow all the external things that you really have no ability to control to affect your mood, you are living reactively.  Trust me, I know.

  • The economy
  • Co-workers / other people
  • Your job
  • A sports team
  • The weather
  • Politics

This list could go on and on… these are all things that we have ZERO CONTROL or at the very least, very little control over.

Lack of control can cause depression, unhappiness, and anxiety.

Allowing yourself to focus on these external factors that you can’t control is a one way ticket to being miserable, pessimistic, and negative. We all know people who are just plain unhappy and we all wish that we would never want to be like them. For some they wear their unhappiness as a badge of honor or its written all over their face.  You know the ones, you make eye contact for a split second to long, they let you know how they are feeling and how bad their world is.

My suggestion to those people and the reminder I give myself is simple…concentrate on the things that YOU CAN CONTROL!!  Those things like:

  • Your health
  • Your exercise
  • Your mindset
  • Your nutrition
  • Your education

Do you happen to notice the word “YOUR” in front of everything? It’s because these are things that are directly in your control. All you have to do is re-claim YOUR POWER over YOUR LIFE.

Stop being a victim of circumstance.

Make a list of all the things you can control right now. Once the list is finished, take a few minutes and plan out how each one of those things will be accomplished and or impacted by your control on a daily basis.

Prioritize those things that are most important to you and dedicate specific time to them with positive steps and actions. 

Now you have a PLAN! You have a step-by-step, paint-by-numbers process to achieve your goals.

A huge bonus to taking full control of the things that you can control is a happier and more satisfying life.  You’ll find, as I have, that those things that you can’t control don’t bother you as much and they fade away.  Focus on the positive and the negative isn’t as noticeable.  It’s a win-win for your attitude and even a bigger win-win for your health!

The damage that is done to your body by stress that unnecessary worry and uncontrollable worry creates shorten your life and deteriorate the quality of your life!

Take control of your life and your happiness!

Don’t just take my word for it, watch this…

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What’s your theme?

Posted on January 3, 2013 | 1 Comment

motivation2013 is here!! I like the thought of a new year. What I don’t like is that so many people give up on their goals in October/November and tell themselves they will get after it in January. I think everyone should look back over 2012 and take an inventory of what happened. Did you meet any of your goals? was it a good year? what would have made it better?

In typical Type A fashion, I like to have a plan. I have seen over and over in my life if I don’t have a plan then my focus drifts–just like a “to do” list.

So what’s your plan for 2013?

One of my girls said that one of her goals for 2013 was to smile more,  ”so that other people will see her smile and hopefully it will make them smile.”  What a great goal–I am totally taking that one for me too!!!

First…set some goals…make your plan. Make some serious plans, get a new job, go for a raise, start a reno project at home, save a certain amount each month so you can take a vacation, exercise daily and prepare healthy food.

Next, make some fun plans: vacation, take cooking classes, get a hobby, start a new activity with your kids/family.

Just make sure that you a writing them down! A goal not written down is just a wish.

Onto your theme…what is 2013 going to be for you? A year of change?  A year of improvement?  A year of fun? My beloved Disney does this…each year they have a theme. Last year was “The Year of More Magic”.. and now this year is “The year Limited Time Magic“

So why have a theme? Simple…when you claim it you will own it. Why not have a theme?  It’s fun. It gives that plan or your to do list a little more sparkle! This could be your year that your dreams come true.  How amazing is that!!!!!

So what will your theme be?

I will suggest that some of you (you know who you are) you declare and claim this the year of YOU!  So many of you have neglected your needs and put everyone first. You have sacrificed your workouts to make it to a hockey arena. You have sacrificed eating healthy because you had to make sure everyone else was taken care of.

The year of “YOU” does not mean you have to turn your back on things but it does mean that you do have to schedule time to take care of you.  Without you, I am sure that your families would fall apart. It means that you schedule certain days or hours that you are not the chauffeur and that your partner is the one that is in the lead.  You take turns so that you both get some time to take care of yourselves. This means going for that long overdue massage, going to see your friend for a coffee, taking time to pursue your hobby/passion oh and of course carving out that time to show up to boot camp!!!!!!

It’s time to kick that guilt to the curb and make yourself a happier person.  I know that if you lost those extra pounds that have been weighing you down you would be a different person.  Proof positive is at boot camp!!!

So many of you are devoted to other people, and there is certainly an element of that as a parent. I will promise you that if you carve out that “me time” you will feel better and you will be a better parent/spouse.

Still unsure of what your theme should be? Pick three words that will inspire you or pick just one word. Make that word or those words your daily motivation/inspiration.

Here are a few words to help you build your theme:
joy
energy
strength
positive
fortitude
happiness
success
change
boldness
courage
determination
gratitude
fearlessness
grit
gutsiness
patience
perseverance
spirit/ spunk

Share your theme below in the comments. Claim it and own it. Inspire and motivate others to have a theme. Be bold…put it out there. If you are looking for some support, post your theme below, you know darn well that I will follow-up with you!!!!

Image courtesy of Stuart Miles at FreeDigitalPhotos.net

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Your 2013 Predictions

Posted on December 31, 2012 | Leave a comment

IMG_2553I PREDICT that if you reach into your pocket on any day in 2013 and pull out a card or piece of paper with all your realistic body and fitness goals written on it in precise detail, the odds are in your favor of you’ll achieve every one of those goals before the end of the year.

I PREDICT that if you focus your thoughts on your goals and how you are going to achieve them, all day long, you will reach your goals so fast in 2013, it will make your head spin. #truth

I PREDICT that if you focus your thoughts on health woes and body fat problems and if you think about what you don’t want, all day long, your problems will get worse than ever this year.

I PREDICT that if you can tell me all the reasons why achieving your health and fitness goals are important to you, you will be motivated from within to stick with them when the going gets tough.

I PREDICT that at times, the going is going to get tough. But you need to tough it out.

I PREDICT that the way you see yourself in your mind’s eye today will be an exact reflection of what you see in the mirror at the end of the year.

I PREDICT that if you have a setback that seems to get in the way of you reaching your health and fitness goals and you tell yourself “this is temporary; this too shall pass”, then it won’t set you back and it will pass. Don’t be a victim to excuses.

I PREDICT that if you believe the way your body looks today is out of your control and you feel helpless or powerless to change, you won’t even make much of an effort this year.

I PREDICT that if you accept complete responsibility for the way your body looks today and you believe that you have the power to change, that you will take action and keep taking action, even through the tough times.

I PREDICT that if you’re unhappy with your physical condition and you say, “it’s not my fault” or you blame it on genetics, hormones or age, then your body will look pretty much the same at the end of 2013 as it did on New Year’s day.

I PREDICT that the more you seek “miracle pills” or “quick fixes,” the more likely you are to be a failure a year from now.  That’s the cold hard truth.

I PREDICT that you will be tempted by many quick fixes in 2012. You’re smarter than that–don’t fall for it.

I PREDICT that if you hang out with losers (not weight) and negative people (food pushers) this year, you will become just like them.

I PREDICT that if you hang out with winners (boot campers) and positive people this year, you will become just like them.

I PREDICT that you will run into more negative people and losers this year than positive people and winners. Choose wisely who you want to be like. There is a reason there are more negative people…it’s easy.

I PREDICT that if you recruit just one friend or support partner that stands behind you and the lifestyle changes you want to make in 2012, you will double your chances for success. If you surround yourself with numerous support buddies, you will become unstoppable.

So how does your future look this year? It’s totally up to you!! Just know that I am here to help.

The past is the past and you can’t change it, but by changing your thoughts, attitudes and ACTION in the present moment, the future is yours to create.

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Start thinking now about Christmas Fitness

Posted on November 21, 2012 | 3 Comments

I really like Christmas. It is pretty much my favourite time of the year.

Having said that, I think Dec 1 should be acclaimed as the official start of the Christmas season.  There should be a law that there are no lights before December 1st.   I shake my head at that…come on people, think of the environment, using energy so needlessly.  There should be another law that says if you own a store and put up Christmas displays before December 1st, you should lose your licence to operate!  It was tough finding Halloween decorations and Thanksgiving fare in between all the Christmas displays!

I know you hard-core Christmas peeps start as early as you can. The one thing I really don’t like about this holiday season is that people lose their dang minds.

That’s just my personal perspective.  Putting on my professional hat here is a problem that I have with the festive season.

People give up.

They literally give up on their fitness goals. They get discouraged and think they will just eat high off the hog and deal with it in January.  That is the craziest thinking e.v.e.r!!!

It’s just lazy. It’s looking for an excuse so you can binge and blame the holidays.  That = lame.

Those people will always be on the fat loss roller coaster and wonder why they just can’t lose the weight.

Going to a couple of parties does not mean it’s your last supper. You likely know what all of that food feels like and do you REALLY need to eat all of those cookies?  Come on?!
Giving up is just that….you’re a quitter. Trust me, I know all about busy schedules, commitments, kids sports, etc but to put your health “on hold” until January is madness.
What is so magical that you think will happen in January? How many January’s have come and gone and you are still struggling with your weight?
Try something new.  Stay on track, show up to boot camp, choose your food wisely.  These parties, get-togethers are to get together with friends/family–not to eat your face off. Please stop with the “it’s only once a year that this happens” what’s up liar!!
You say the same thing at birthdays, vacation, summer holidays.
This doesn’t have to be hard….your making it hard on yourself. Stay on track and get through the holidays lean. How sad waking up January 1st and you are 10lbs heavier…that is a depressing way to start the new year.
Simple rules…eat smart, drink water and show up to boot camp!

Is it really worth it?

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FTDI

Posted on October 30, 2012 | Leave a comment

I want you to memorize these letters FTDI. This might be the most important code you remember. Let’s start chanting FTDI, FTDI, FTDI, FTDI* I will be using them throughout this blog post. So what is FTDI…drumroll please….

FOLLOW THE DAMN INSTRUCTIONS

If you want something in life, you will do whatever it takes to achieve it.  After my twins were born, I remember waking up an hour earlier everyday to prepare my food. An hour earlier on limited sleep was a big deal. No one on the planet  was going to stop me from my goal of losing the pregnancy weight. Talk to anyone with a  goal or who makes their health a priority and they will not make excuses for not eating healthy.

Part of eating healthy is consuming a nutritious breakfast. No one has to eat breakfast if they don’t want to, however, don’t complain when you’re not getting the results you want because you’re the one not following the formula. FTDI

To keep it simple let’s use this equation…

1 + 1 = 2. We all know this right? So then why ask if you can change the 1 for a 3 then expect it to still equal 2? We all know that’s impossible. So, just stick the rules!!

Don’t change an equation and expect the result not to change. If you want to change the ‘equation’ that’s fine, but realize that won’t get the same result. FTDI

People have to learn, they can’t take the bits they like and leave the rest. They must accept the laws that govern the human body.

There is a scientific way of getting people into shape and eating a wholesome breakfast in the morning is part of the equation. If you take that out of the equation you’re not going to get the results that you want, simple. FTDI

So when you tell me, ‘I can’t eat breakfast’ I’ll put it back on you. I will tell you, “You’re not going to get the results you are expecting.”

You might be able to make some change, but not the change you were dreaming of. If you are serious about what you want, don’t  fall into delusional habits that will leave you frustrated. FTDI .

Your actions and behaviours must match the result they are intending.

Just FOLLOW THE DAMN INSTRUCTIONS.

 

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Happy Motivation Monday!!

Posted on October 22, 2012 | Leave a comment

 

Here is a simple question….do you have goals? I mean real, legit goals…no wishy washy ones.  Definable achievements that you are going to attain with a date or time associated to them that are realistic and worthy of your focus?
When did you make these goals?

Write it down

Monday is a great time to re-set. Re-set your long-term and short-term goals. How did you do on the previous week?  Did you commit to your goals or did you ignore what you really want by giving into short-term pleasures and distractions.
Did real life issues get in the way that kept you from going after your goals>  I know that happens to all of us.  That doesn’t mean you failed in your goal achievement UNLESS you don’t return to focusing on your goals…then you fail.
Plan and prepare for your week ahead.
If you have lost your focus, fallen off the wagon, or given up…..this is the time to restart.
Today is the day you write down what you want to achieve this week.
For example…this is what I want for all of you:
-start your day with a healthy breakfast
-pack your lunches
-plan your dinners so you aren’t scrambling
-show up to boot camp at least 3x this week
-drink 3L of water daily
-go to bed early
Goal setting is a “to-do” list and you can check things off day by day….that is a sense of accomplishment.
If your goal is to lose 40lbs well that won’t happen this week, but you can set small goals to get you through this week and then re-set those goals on Sunday so you can tackle the following week.
Start your week off strong. 
Have a plan. Stop using wishy-washy words. Commit to change and experience how awesome if feels to be prepared and see the results of your work.
Fail to plan….plan to fail.
Set your goals…get your fitness/health “to do” list started right now and start checking things off.
PS: 63 days until Christmas…are you going to go into 2013 the same or ahead of the game. Small changes can change your life-I promise!

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Yesterday you said tomorrow.

Posted on October 19, 2012 | 4 Comments

I hear that A LOT.
I receive emails regularly to the effect of…

“Carrie, I am going to get started tomorrow”

“Carrie, missed you and boot camp last night, will be back next week”

I have heard them all (many times) and of course if you have been away or fallen off the wagon I want to help and I will be there for you and for your sake I always want you back

BUT….

you need to put up or shut up.

Talking will not get you into your skinny jeans.

Talking yourself out of not working out is the issue you need to deal with.  I am always here to help, but you have to and need to have a goal.  If you have your goal, then you need to focus on it.  If you can’t focus on it and your goal doesn’t drive you to winning, then you’ve set the wrong goal.

Motivation is what gets you going, habit is what keeps you going.

I really have been where you are. I have fallen off that wagon a few times…and pulling myself up was friggin tough…BUT SO WORTH IT!!

When I finally figured out I was worth it and food will never make me feel better, I had my “a-ha moment”.

You are not a dog – so don’t reward yourself with food! Remember that one!!

You might not be where you want to be (in terms of your health/fitness) but you are closer than you were yesterday–that is if you show up to boot camp.

You’ve heard me say it at boot camp many times…when you are feeling out of sorts or teetering of the edge….“You dig deep!”

This is what I know for a fact:
You don’t get the body you want by hoping for it;
You don’t get the body you want by wishing for it;
You don’t get the body you want by taking it easy and not pushing yourself;
You don’t get the body you want by making excuses.

You get the body you want by getting off your butt and working for it.

Losing weight is hard–I know…been there; done that,  so start listening to me!
Maintaining weight can be hard (again, refer to above).
Staying fat is hard (again refer to above).

You choose the hard you want.

  • Hard to stay healthy
  • Hard to stay fit
  • Hard to feel younger
  • Hard to look better.

or…

  • Hard to breath
  • Hard to walk
  • Hard to find clothes
  • Hard to play with your children
I know you can get fit….but will you?

Gimme me a “oh hell yeah”

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Your excuse… not accepted.

Posted on September 12, 2012 | Leave a comment

I am fortunate to get a lot of WOW moments doing what I do.  I get to cheer and celebrate all of your wins and successes big and small.  I get to go on these life changing journeys with you and it is incredible!

I am the first to do a back flip because you lost 5lbs…well, metaphorically, I am a boot camper, not a gymnast.  I love celebrating (celebrating with hi-5′s that is)  that you made it through the week without cheating and eating junk food.

I am lucky you share with me great things that are happening with your family and how you are all on a road to healthy eating.

Yesterday was another banner day.  I had heard from a fellow boot camper that she had lost 10lbs in her first month of boot camp and she is so close to her pre pregnancy weight.  This is a big deal because Megan started boot camp 6 weeks postpartum–booo yaah!!!  I will be honest, when I was six weeks postpartum I wasnt able to string a sentence together!!!  She has her goal insight and nothing will set her back now…that is awesome. She won’t be carrying around “baby weight” or use it as an excuse.

I hear that one a lot…”I need to lose the baby weight“.  I reply, “How old is the baby” and the usual answer is “my baby is X yrs old!” Not months…YEARS!Last evening class Rob and Janine, (husband and wife boot campers) PROVED that you can still make time for boot camp.  They are also new parents.  They just had their 3rd bundle of joy! Janine, the rock star that she is showed up once she got the all clear from her Dr.  So these parents (who are tired, hungry, tired, exhausted, tired etc) showed up to boot camp last night even though they couldn’t find a sitter for the baby.  They showed up anyway!

They took turns Boot Camping hard and modifying the exercises with the stroller.  They both still managed to workout for the hour.  AMAZING! Most people would’ve thrown in the towel.  They showed up.  Me = prouder than proud!!!! They just proved that no matter what is going on, excuses or “reasons”  you can still somehow manage to get your workout in…and they worked as a team…fantastic!

To all of you that make the effort, I raise my water bottle to you!

I know its tough and some days are worse than others but the fact you have put your health as a priority is incredible!

To those of you that are struggling, I beg of you to make the effort. Don’t let excuses get the best of you.  You invest one hour a day I promise you will feel so much better that you’ll soon feel like you will be able to take on the world!!!

You are in charge of how you look and feel….you get to decide.

Yes, it really is that easy.

Now, go drink some water, eat healthy-real food and kick Wednesday in the a$&!!!

See you at boot camp!!!!

I’m sorry, you were saying?

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September…the new January

Posted on September 4, 2012 | Leave a comment

September is the new January

Not only is it Tuesday, but it is first day of school here in Ontario… well at least for the public school board where I live. Some school boards need one more day before they back to it.

My kids are happy to go to school, which I am very thankful for.
I was able to spend a lot of time with them this summer so today I’m sad….it is weird not to have them here.  And no, not weird enough for me to sit outside of their school or have some delusional thoughts of home schooling.  Will I be at the bus stop early?  YES, you know I will!

Will I Will I squeeze them extra tight when they get off the bus?  YES YES YES!

September for us is the official start of a new school year and for many people, it is actually an unofficial start of a new year altogether!

When it comes to health and fitness people set “goals” in January… the “New Year Resolutions”.  They then abandon them in February, book a holiday in March, agonized in April about fitting into shorts, tanks and bathing suits.  Much ado about nothing in May except the unofficial kick off of summer and opening the warm weather drink and BBQ fest!

Along comes June, the official start of summer people throw themselves into bbqs, parties, etc.  To heck with fitting into summer clothes, it’s too late now.  July continues along the same lines   and finally, August is the last-ditch effort to party, socialize, “relax” before September and the start of a new year: School, sports/activities, etc.

October is the month of candy, a total write off because you have to start buying candy the first week of October and have no willpower not to touch it.   Oh and Thanksgiving (in Canada) another food fest that lasts days followed by the November stress….holiday party dresses that don’t fit, the start of Christmas shopping and bulky warm, layered clothes.

If you havent been working out until now, you think, ” Why exert myself now during such a stressful season?”  December-party, party,party; food, food, food, drink, drink, drink.  Then we land safely back at January where you vow to yourself, “It will be different this year!  This time I’ll be committed.”

Yada, yada, yada…….
vicious cycle.  I have heard it all and seen it all.

Let this month, this week be a new beginning for you.
Don’t over book your days (or your kids for that matter).  Schedule time to prepare your meals and plan your fitness…make time for you in the schedules.

Take care of your health and weight now so that you don’t wake up with 20 extra pounds on your body, wondering how it happened.

September is the new January.  Have a defined goal, not a fluffy one ( “I want to lose weight”)

A defined goal is,  ”I want to lose 20lbs by Nov 1st”
Be consistent with your commitment to yourself.   Talk to your spouse/partner on how you can work together on managing the family schedule so that you both have time to take care of yourselves.

Make your health and fitness a priority so that no matter what the season, or special occasion you are ready to rock a “cute little black dress”,  shorts or a bathing suit.

September is the time to think about what has worked and what hasn’t.  Put together your plan and make it happen.  I know you’re busy but you have got to be tired of being on the weight roller coaster.  That gets old fast, just be done with it once and for all!!

Write it down.

September is the new January… goals, resolutions, whatever you would like to call it just make it happen and stick to them!  Just think, you could have an entirely new set of resolutions come January that don’t include, “Lose Weight” because you will have already done that!!

Share your defined goals with your loved ones.  No loved ones or no support?  Share them with me so you can be accountable to someone and know that someone has your back!!

I’m here to help!!

Happy New Year.  Make the rest of 2012 count!

You gotta have great goals!

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