Success Is Failure Turned Inside Out

As I have been spending time developing Healthier Ever After, setting up projects for the end of the year, reflecting and connecting with others.

There are a million thoughts running wild in my head right now. Many people I know are suffering. I am witnessing many of my friends achieve certain goals. And the world… well the violence, hate, and destruction needs to stop. Yet at the same time many of my friends have brought new life onto this planet that embody fresh minds and open hearts.

Even when there is bad, there is good.

Life is a series of cycles. It ebbs and flows.

So instead of me trying to write something motivational and not too wordy, I will leave you with this poem. I refer to it often, and I hope you will too.

 

Fab 5 Friday: Surge Workout

Disclaimer: I am not a videographer, editor, or in any way tech savvy. However, I am a fitness professional and enthusiast! These movements are fun, challenging, and make for a great circuit. 

The SURGE

The SURGE is a product that uses hydro-inertia to provide resistance and challenge your bodies physical capabilities. As you will hear in the video below, as you move the water begins to shift which will also shift the physical demand on your body. Some exercises you will want to keep the water perfectly level, while with other exercises you will intentionally “dump” or osculate the water within the SURGE.

Today I performed 4 rounds at 60-second exercise.  I allowed 90 seconds rest between rounds

THE WORKOUT

Reverse Lunge w/Dump to Squat Press

Start with your feet directly under your hips, shoulders stacked over your hips and surge positioned right in front of your chest. With your right leg, take a step back into a reverse lunge while bringing the SURGE over your left leg, perpendicular to the ground. Water will collect at the bottom of the SURGE and as you drive up through your left foot, bring the SURGE back to chest, stabilize water and repeat on the other side. Then, keeping the surge at your chest, squat down and on your way up Press overhead until arms are fully extended. from there, tilt each side just a tad as you bring the surge back to your chest.

Single Arm Swing

Begin with your feet positioned outside your shoulders. One hand is holding the top handle of the surge as the handles face you. Lock your wrist and elbow, then begin to hinge at the hip, keeping your back flat and core tight as your drive the SURGE back between your legs. Your chest should never drop below your hips. As you reach your end point, draw your heels towards each other as you tighten your hamstrings and drive the SURGE forward so that it is parallel with the ground. At this point, your all the muscles in your arm should be contracted along with your glutes and abs. Begin to hinge at the hips and draw the SURGE back again and repeat. Allow the water to splash around but stay strong through your movement.

Box Variation in Squat

Lower yourself into a static squat position with your weight back on your heels. Start with the SURGE at Chest Level and lift overhead keeping the water level. Lower down to the chest and no press out in front of you still keeping the water level. Then dump to the right, left and back to center. Repeat.

RDL w/Row to Spinal Twist

Start with an underhand grip, soft knees, and tight abs. Keeping shoulder blades pulled together, Hinge at the hip lowering the SURGE just below the knee. Retract your shoulders to pull SURGE to the bottom of your rib cage, then twist as the water shifts down the SURGE. Slowly, rotate back to neutral position, stabilize the water, lower the SURGE below the knee, and then engage your abdominals, hamstrings, and glutes to return to starting position.

Chest Press in Bridge w/Alt. Leg Extension

(Please note that my hips should be higher than they are in the video.)

On your back with knees bent and feet hip-width apart, squeeze your glutes and lift your hips while holding the SURGE close to your chest with a neutral grip. As you begin to extend the SURGE from your chest, extend one leg straight out while keeping your hips, and water, level. Slowly lower foot and SURGE back to the starting position and repeat on the other side.

I have really enjoyed the challenges the SURGE provides and it has spiced up my workouts. Head over to www.hedstromfitness.com and receive 17% off your purchase when you use the code LUCKY17. Offer ends Monday

Check out the video below and let me know which exercise is your favorite!

Need A Little Motivation???

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At 6am this morning I crawled out of bed to a freezing cold house and clouds covering the sky. I live in th San Francisco Bay Area and this is supposed ot be the start of our Indian Summer but that has not happened yet.

Today, was one of the rare mornings where I didn’t have early clients. I popped open my laptop with coffee in hand and a blanket across my lap trying to keep warm.

I answered some e-mails, connected with my virtual training clients and watched a little GMA.

Although my morning was open, my afternoon was packed with meetings, conference calls and ends with catching up with a good friend I have not been able to connect with in a few weeks.

As I am cuddled up under my warm blanket I am contemplating working out.

If I wanted to get it in, it had to happen right then and there. If not, something else was going to get knocked off the to-do list as they day went on. I am still on a mission to make this year my healthiest year yet and I didn’t want pure laziness to get in my way.

I needed some extra motivation.

I grabbed my jumprope, bands and ab wheel. I put on a cute workout outfit but even that didn’t seem to help. So I grabbed my essential oils.

I have become fascinated with oils the past 2 months. Originally I started using them to help with my sleep disorder and then saw the benefit the offered when used for anxiousness and stressed. Now, I am trying them with just about everything.

In a world that is moving so fast we forget to stop and smell the roses, I find oils a great way to get the aromatherapy our senses need and also to help regulate our energy forces.

Today I used Peppermint and Motivate to give me a little extra push and it worked! Peppermint helps to promote clear breathing and is a great pick-me-up oil. Motivate, the Encouraging Blend, promotes confidence and courage. It also has a chocolate smell for all the chocolate lovers out there! Together they can give you the boost you may need on tough days.

Workout is done and I can now go about my day with no regrets!

Have you worked out yet today? Here is a cardio blast workout that can be done anywhere!

Have fun!

~ TIffany G.

Cardio Blast Tabata Style

Do Yourself This ONE Favor…

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Yes PLEASE!!! Health is not a number on a scale or what size you wear. It’s not about hopping on the latest
fitness trend or diet fad. Health is about being strong in mind, body and soul which all stems
from daily healthy habits.

When adopting a healthy life, don’t consider it as a reduction, instead think of it as an addition. What can you ADD to your life that will enhance your health and well being? What daily habits can you incorporate that will improve the health of your loved ones? Think of all those little eyes watching you. How can you ADD more value to their quality of life.

This January I will be hosting a FREE webinar to teach you some simple tools to incorporate healthy habits and what to do when you struggle with the old habits. Change isn’t easy but is the only constant thing in life. Together we will address roadblocks, mindset and define our ideal state of being.

If you are interested in making lasting changes please click here.

 

Keep It Simple Silly!

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It doesn’t matter if you are brand new to fitness, setting a new goal or just trying to get back on track. The key to success is consistency. It is the small simple habits performed day after day that lead to a compound effect over time. Have you ever heard of the K.I.S.S. principal? Keep It Simple Stupid however I prefer to use the word SILLY. The more you can simplify things the easier it will be to adhere to daily habits.

 

Here are some tips to help you remember this principal as you move forward in your journey.

 

Keep It Short

 

There is NO need to spend hours in the gym! We all have things to do, families to see, places to go and friends to catch up with. When done right, you can get a killer workout in just 10-30 minutes. In fact, that forces you to increase the intensity, reduce the down time between exercises, and eliminates the main excuse I have no time!

 

Invest In Yourself

 

I am not afraid to say it….money is a motivator. Think about it. How many times have you signed up for a FREE event and backed out at the last minute? Now compare that to the times you paid for an event. I bet the number is not as high, am I correct? Hiring a coach, trainer, nutritionist or life coach will help you get to where you want to go. Many people object because they don’t have money but will regularly spend $5 a day on Starbucks or at Happy Hours. Basically, by not investing yourself you are really saying that YOU are not worth it.

 

What cost would you put on a healthy life?

 

 

Start Early

 

Sure, it sucks when the alarm is going off before the sun comes up and everyone else is asleep. But that is also the beauty of it! It is the perfect time to get your workout in before the kids are awake, work spirals out of control or you get a tempting dinner invitation. Get it done before your body knows what is going on. It works. Try it two times a week to start and as you get used to that, gradually add on additional morning workouts. (KISS)

 

Socialize

 

Grab a friend. Heck, grab a group of friends, join a boot camp, training club or anything else that brings a community feel to fitness. This will help you stay accountable because you will not want to let others down by being a no-show. It will also increase intensity by providing a little healthy competition. Being a part of a group or having a workout buddy will help you stay true to your goals. They will lift you up when you are down and push you forward when you can push harder.

 

 

So there you have it. Pretty simple but not always easy. Start small, stay consistent and Keep It Simple Silly!

Wishing you a HEALTHY EVER AFTER!

 

~ Tiffany G.

 

 

 

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!

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

What is a Workout?

What is a Workout?

This weekend I was over at my parents house going through old boxes of pictures, books and other miscellaneous things when I came across this article:

WHAT IS A WORKOUT?

A workout is 25% perspiration and 75% determination. One part physical exertion and three parts self-discipline.

A workout is a personal triumph over laziness and procrastination. The mark of an organized, goal oriented person who has taken charge of his or her destiny.

A workout makes you better today than you were yesterday. It strengthens the body, relaxes the mind and toughens the spirit. Workout regularly and your problems diminish and your confidence grows.

A workout is a wise use of time and an investment in excellence. It is a way of preparing for the challenges in life and proving to yourself that you have what it takes to do what is necessary.

A workout is a key that helps unlock the door to opportunity and success. Hidden within each of us is an extraordinary force. Physical and mental fitness are the triggers that can release it.

A workout is a form of rebirth. when you finish a good workout you don;t simple feel better, you feel better about yourself.

Make your workouts your priority this week and see how your life shifts!

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.

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!