WORKOUT WEDNESDAY: Anywhere Workout

Check out this workout you can do anytime and any place! No excuses 🙂

 

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5 rounds. 30 seconds each.

You don’t need fancy equipment or a special gym to get in a workout. All you need is determination, focus and a strong commitment to your health.  Get after it TODAY!

Define Your Safety Net

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Back in the era when the Golden Gate Bridge was built it was estimated that one worker would die from falling for every million dollars it cost to build that bridge. The Golden Gate Bridge cost 35 million dollars to build, which would mean that 35 people would be expected to fall. However, Joseph Strauss, the chief engineer behind the bridge, did not want to be a part of that statistic. Strauss invested 130,000 dollars, depression era dollars, to place a safety net under the bridge.

 

Nineteen people feel during the building of the Golden Gate Bridge. All nineteen lived. The net allowed the workers to work faster, more efficiently and fearlessly. They were not concerned with falling, dying or taking risks.

 

I take risks but I also second-guess myself, which is something that I am working on. I need to learn how to trust my gut and go forward with full force. However, sometimes I don’t understand what makes me forge ahead and what makes me stop in my tracks.

 

For example. I have a fear of heights. This isn’t just a fear it is a full on phobia. Yet I have climbed half dome numerous times, cried my way to the base of the dome each and every time, and even bought a carabineer and harness the last time I was there like I was actually going to go up the cables. I have climbed MT. Kilimanjaro, the tallest free standing mountain in the world yet I can’t even sit in the upper deck section of AT&T park.

 

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The peaceful start!

This Sunday I went on my usual Sunday stroll. I love having Sunday mornings to myself and living in Pacifica there are beautiful trails, beachside walks, and cliffs that overlook the ocean. I set out to hike around Mori Point where you can see the Farallon Islands in the distance. I went up a familiar path and I reached a cliff that I had visited numerous times before and then I decided to take a trail I had never been on and explore something fresh and new. Other people were traveling on the same path so I felt very comfortable. I had my music going, I was feeling good, the fresh air on my skin seeped into my pours and awakened my soul. As I proceeded along the trail I came to a turn around loop and along with a slightly narrower trail that led to the top of another cliff. I thought about turning around but something told me to keep going and so I did.

 

As I progressed up the trail my phobia set in. I couldn’t look around at the beautiful view because I was terrified of falling. I had to keep moving and fast. I needed to get to the top where it was flat and safe. I scurried up the trail and when I reached the top I had to sit down. I was hyperventilating and on the verge of crying but just then a couple came up that same trail I was on and stopped to take pictures. I forced myself to pull it together.

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Trying to pull it together to enjoy the view.

 

After some water, deep breaths and changing my playlist to a more upbeat station I made my way down the trail on the other side of the cliff. It was wide, it was safe and the views were amazing and just when I thought I was in the clear and almost down I realized I was wrong.

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I thought I was safe….

 

The trail narrowed, the drop became steeper and the phobia arose again. At one point I found myself scooting on my butt down a section of the trail until I reached a flat portion with a drop on both sides of me. I was walking so fast I may have well been running but in a matter of minutes I was back down at ocean level and was able to catch my breath.

 

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If you have been to Mori Point you know it is not scary. Many of you probably walk that same trail with your children however phobias are difficult to deal with. They are more than a fear. They are paralyzing

 

I share this story because even though I know I don’t do well with heights I decided to attack the path anyway. I know I have a lot to share about health and fitness and want to empower people to live a healthy ever after however I have a fear of moving forward in areas of my career. The thing is if I fail, if I fall, I will not plummet to my death into the ocean. I have friends, colleagues, a mastermind team, a safety net of people that will support me, pick me up and help me get to the top of the mountain. I need to work on not letting a fear cause me paralysis. I need to attack my career in the same way I attacked the cliffs on my Sunday stroll.

 

What is it that you have wanted to accomplish but have been afraid to make your move? If you had no fear, how much more efficient would your life be? Would you quit the job you hate? Would you pursue your passion? Find your safety net, the people that support you, that love you, and that will hold you accountable. Tell them your goals. Together we can overcome our FEARs.

 

Wishing you a Healthy Ever After!

Are Your Surroundings Causing Stress?

Last week I was telling my Mastermind Coach that I felt like I was out of control and unorganized.  I was having trouble thinking clearly and getting things done. I would start on one project, get distracted and then start on a different project. I was going in circles, working my tail off and had nothing to show for it.

 

Then it came crashing down. Seriously. My closet organizer fell apart and broke and things were pouring out of my closet.  Great, just what I needed. But in fact, it was exactly what I needed.

 

This incident forced me to step outside my work and focus on my environment. For about a year now I have hated my room and have been unhappy with my office space but didn’t know where to begin. Given the circumstances I had no choice but to start.

 

I spent the weekend buying new shelves and storage spaces for my closet. Everything came together nicely. I even purged old clothes I haven’t worn in years and once my closet was set up just they way I wanted it, I moved on to the office. I reorganized, shredded papers, scanned important documents and added some plants. From there I moved on to the trunk of my car where I keep all my workout equipment. I put things in the appropriate cubbies, cleaned up and refilled my first aide kit and bought new mats for the inside of my car. Everything felt brand new.  Everything.

 

They say we are a product of our surroundings, well if our surroundings are busy and chaotic, then we will be busy and chaotic.

 

Once all was said in done I felt at peace. I have slept better the past few nights then I had in months. I feel better and most of all I have been more productive and inspired.

 

Take a look around the rooms or spaces you spend most of your time in. Is there something you can fix or upgrade to make you feel better or get more accomplished?

 

Don’t contribute to the chaos life throws at us. Control what you can in your environment and you will be able to see and handle things much more clearly!

 

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Think About This

Just for a moment I want you to think about the aroma of your favorite food – how the smell travels up through your nostrils and you can practically taste it in your mouth without yet having one bite. You pick up your fork, dip into your dish, bring that piece up to your mouth and place the food right on your tongue as you absorb the taste and begin to slowly chew. You repeat this pattern over and over again until your stomach is full and then you sit back and think about your delicious meal.

 

How often do you really think about that? When you sit down for a meal do you take the time to enjoy your food and all its flavors?

 

Now I want you to imagine waking up one morning and not being able to swallow. I am not talking the sore-scratchy-throat-you-experience-when-you-are-sick type of inability to swallow, I am talking about being physically unable to swallow any liquids including your own saliva. You no longer have the ability to eat or to taste anything. Your only source of nutrients comes from a can and is poured into a syringe that is attached to a tube leading to your intestines.

 

Consider all the ramifications this would have on your life.IMG_0927

 

That is exactly how my mother lived the last two years of her life – being fed through a tube in her stomach due to esophageal cancer. The consequences she faced because of this kept her cooped up in her house for the most part and afraid to go out in public because she was embarrassed to use her spit cup in places or at parties.  Social situations where the “social butterfly” once felt comfortable were few and far between.  She was no longer able to drive. She had trouble projecting her voice, and her self-esteem was at an all time low due to her condition.

 

I wish doctors spent more time with their patients talking about nutrition because if they did, we might not have so many health problems. Popping a pill doesn’t solve the problem. It is only a temporary Band-Aid, and with all the diet “fads” out there it is no wonder people are confused and don’t know what to believe.  I wish my mom’s original doctor(s) had taken her years of chronic acid reflux more seriously and talked with her about the foods she was consuming. Maybe then they would have prevented or slowed down the process. You see, acid-reflux is a precursor to esophageal cancer.

 

The reason I am writing this is to show you the difference between excuses and reality. We all have excuses about why we can’t work out, prepare our meals or skip meals all together. We justify all the reasons that we can’t eat healthy food – because it’s too expensive or requires too much work. But I wonder what price you are willing to pay for your health?

 

I hope that you take my mother’s story and use it to better yourself. If my mother’s story makes you stop and think – if it puts things in a different perspective – if it makes you try harder, eat better, make fewer excuses and ultimately, become more healthy, then she will still be making a difference in this world. I hope you take her experience and use it to become better in your life.

Be You BRAVELY

“Surround yourself with good people. People who are going to be honest with you and look out for your best interests.”

Derek Jeter

 

 

Ahhh, I believe that this is one of the most important and game changing lesson I have learned thus far in my life. And even though my life has change in so many positive ways since implementing this it can often times be scary.

 

This quote doesn’t just apply to your friends or immediate social circle. It applies to your job, your social networking, business groups, masterminds and social activities. Where I often times find myself feeling uncomfortable or doubting my capabilities is when I put myself out there in regards to networking events, building my business and my writing.

 

This week in my Mastermind group our theme of the week has been “WRITE.” Basically we are encouraged every morning to write whatever it is that comes to mind. It doesn’t matter if it is good, bad or blog worthy, we are encouraged to write to clear our mind and sharpen our focus.

 

Maybe it was serendipitous, maybe it was the universe giving me a kick in rear, but it just so happens that the week where our theme is to WRITE I had to life events occur that will have a positive impact on my blog. First, I was invited and attended a blogger event put on by POPSUGAR and second, I was selected as a SWEAT PINK ambassador. Both of these opportunities were huge accomplishments that I worked hard for however often doubted my capabilities. Initially I was ecstatic about both opportunities but after the excitement wore off the fear and doubt set in.

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For the past few months I have been struggling with my blog. I re-did my website and hit a writers block. I hesitated to write they way I used to, which was to be raw and authentic and instead tried to write what I thought people wanted to hear and I didn’t think they wanted to hear about me.

 

As the nerves set in before the POPSUGAR event I almost backed out. Yes. I had driven to San Francisco, battled downtown traffic, paid for parking and I almost got back in my car and drove away. But I dug deep and went to the event.

 

I am not going to lie, it was intimidating at first but everyone was super friendly, open, encouraging and all around awesome! Some people had been blogging for years, some just started, but all of us immediately formed a bond over a passion collectively have in common. We shared experiences and gave each other advice and what one person may be extremely knowledgeable about another person may have another special skill to offer.

 

One of the biggest pieces of advice a fellow blogger shared with me was to share MY STORY.  She reminded me that we all have a story and our followers follow because they can relate to us. So instead of assuming what people want to read, write from the heart.

 

That set me at ease. If I had not attended that event I would not have met some amazing new people whom I can now contact and ask for advice or talk through some of my writing issues with. It would have held me back in many ways but I took a scary chance and I grew from it.

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What area in your life (talent, skill, passion etc.) have you doubted yourself and ended up holding back? I encourage you this week to set a time in your calendar when you can actively do something in that area. Week after week schedule that time and see what happens. We all have the capability to create IMPACT.

 

As for my blog, I am going to continue to share my stories, adventures and lessons learned. I hope you enjoy and if there is anything you would like to hear more about, please drop me a line and don’t forget to follow me here for more inspiration, motivation and hopefully some laughs J

 

Wishing you A Healthy Ever After.

WIN the DAY…TODAY!

I hear it all the time from clients, friends and family. I don’t have enough time. I’m broke. I’m tired. Blah. Blah. Blah. The perfect moment will never arrive, your time is now. It is up to you to commit to the small simple tasks that will create long term success. What can you sacrifice in your life right now so that you can dedicate time to creating the life you want?

 

“I have some sobering news for you: some day doesn’t exist, never has, and never will. There is no some day. There is only today. When tomorrow comes, it will be another today; so will the next day. They all will. There is never anything but today.”

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“And some more shocking news: your ship’s not coming — it’s already here. Docked and waiting. You already have the money. You already have the time. You already have the skill, the confidence. You already have everything you need to achieve everything you want. ”

 

 

~ from THE SLIGHT EDGE

#wintheday

Are BUSY being BUSY? (Part 1)

You are never too busy for what you make a priority!

Bam. I said it.

This day and age we live in a society that is addicted to being busy. We are running errands, going out to dinner with phones in out hands checking emails, texting others and updating FB statuses. Why? Because most people don’t take the time to think about the things they value most (i.e. family, relationships, health, downtime) before taking on other commitments and in turn those are the things that end up on the back burner. We get caught up in a rat race until we eventfully fall off the track.

I want you to grab a pen and paper and write down what your top 3 priorities are in your life.  What is it that you value most? These are the things that are the most important to you. They are non-negotiable.

Now I want you to take a look at your calendar and see how much time you are devoting to these things each day and each week.  Does it add up? If so great, but I am pretty sure for most people reading this it may be pretty eye opening. Where are you really spending most of your time?

In my 10 year career as a fitness professional the most common and frustrating excuse is, “I don’t have time or I am just to busy.”  And this busyness doesn’t just lie in one not taking care of ones health and fitness. It carries over to family, to social circles and the need to feel that we have to do more so that we don’t let others down. Tell me, where do those “others” rank on your priority list?

When is enough…enough?

The most important thing I learned when starting my own business was that a jack-of-all-trades is broke. Basically you can’t do everything and you can’t be everything to everyone. Pick what you value most, dedicate the majority of your time in those areas and don’t settle for mediocrity. Be world class in what you choose to do.

If spending more time with your kids is important to you, limit the number of extra projects you take on and schedule more hours in the week to spend with them. If your health and fitness is important to you, treat your workouts as if they were doctors’ appointments. If you feel you need more time to yourself, write in your calendar “date with yourself” on a weekly basis. Remember, these appointments are non negotiable. Don’t erase, delete or blow them off.  Everything else you take on has to fit around these appointments.

Failure to prioritize the things you value most in LIFE will leave you resentful and always feeling behind on what it is your are trying to achieve in LIFE. Learn to LIVE the LIFE you LOVE.

Cauliflower Pizza

Cauliflower Pizza Crust

 

Ingredients:

 

1 small-medium head of cauliflower or 3 cups of cauliflower florets, stems removed.

1/2 tsp dried basil

1/2 tsp dried oregano

1/2 tsp garlic powder

1/4 tsp red pepper flakes

1/4 cup organic, shredded mozzarella cheese

1 egg

 

Directions:

 

1.  Place cauliflower pieces through the feeding tube of the food processor using the grating blade; pulse until all the cauliflower is shredded.

2.  Place a steamer insert into a saucepan and fill with water to just below the bottom of the steamer. Bring water to a boil. Add cauliflower, cover, and steam until tender, about 15 minutes. Transfer cauliflower to a large bowl and refrigerate, stirring occasionally, until cooled, about 15 minutes.

3.  Preheat an oven to 450 degrees F.

4.  Stir ingredients into cauliflower until evenly incorporated and pour mixture into a pie pan; press and shape into a pizza crust.

5.  Bake in the preheated oven until lightly browned, about 15 minutes.

On Your Mark, Get Set, GO!!!

You are at the starting line, your heart is racing, your head is pounding…what the hell have I gotten myself into?

Yes. That is the normal thought process of those people who are taking on a new challenge and have no idea what the outcome may be. The only thing they do know, they need to take action, and there is no turning back.

That is exactly what Meg Burton did on March 8th!  Meg joined my online challenge community in May of 2013. She was determined to make her health and fitness a priority and she took one step forward and never looked back.  She committed herself  to her goals, shared them with co-workers, inspired friends and the online community to keep pushing forward.

Meg at the starting line before the Giants Race in Scottsdale Arizona

Meg works long hours in the operating room and on top of that she has the nights shift but she never used that as an excuse. She kept her goal to become more fit and healthy in mind and didn’t miss a workout or a check in. She has been on a roll!

I made it a goal of mine for 2014 to run a competitive race at least once per quarter. I wanted to get back into competitive sports and not just rely on doing things recreationally so in November I started recruiting friends to participate in the San Francisco Giants inaugural Scottsdale Giants Race. I have ran the race in SF before but there is nothing like Spring Training and having lots of friends that already live in Arizona made it a perfect girls getaway.

Well as the date drew near some people had schedule changes, some had different goals and in the end the only ones left running were Meg and myself. Then the night before I left I had x-rays on what I thought was just a sprained ankle turned out to be a broken bone in my foot. I was ordered to keep off of it. No race for me.

I was devastated and felt bad for Meg. This was going to be her first race ever! She was the lone survivor but that didn’t bother her and she did not back down! She ran that race. And when I say she ran it, I mean she RAN IT! She didn’t back down from the challenge even though she was running it alone. She was committed to the run, to her training and she succeeded with a great time.

After race victory!

I can’t express how proud I am for her and to see her cross that finish line. She and I go way back. She was the first child I ever babysat. To this day I am not sure how I was held responsible for such a young girl, when I myself was so young, but we were definitely meant to be in each others lives. Our families had vacation homes across the street from one another for many years but life takes its course and eventually people moved, but through the power of Internet we remained connected. That day was the first day I spent with her since she was 8 years old and I wouldn’t want to spend it any other way.

Meg decided to take responsibility and take action which lead her to results!

So many of us wait for motivation to take action but action breeds motivation. Meg is already trying to recruit people for her next races and we are planning to run the Giants Race in SF this year. Crazy costumes and all!

So if there is something you want to accomplish, make a conscious decision and start putting one foot in front of the other. Don’t wait for perfect timing, a sign or someone to give you permission.  Heck, I will give you permission. GO DO IT!

Are you ready?

On your mark…

Get set….

GO!!!

Then and now!

Take Action

Monday January 13, 2013

 

I had one of those days today. I was exhausted, lacking motivation and just feeling blah. The last thing I wanted to do was workout.

 

Yes, it happens to fitness professionals too. And as much as I dreaded it I forced myself to go to the gym. I didn’t know how it was going to go and didn’t really have any expectations I just reminded myself of my goals and the example I want to set this year.

 

Guess what? I had an awesome workout.

You have to take action in order to gain momentum and once I got started I didn’t want to stop tonight. Now I can sleep well knowing I am one step closer to my goals.