Archives For Mindset

Let’s face it, most people dislike exercise. Or at least they think they do.

They say it takes up too much time, they don’t like to get sweaty, or maybe they’re so out-of-shape that exercise hurts.

Or maybe they’d just rather lie on the couch and eat cake.

I think that anyone who says they don’t like exercise is really saying that they don’t have any motivation.

Motivation is what gets you to stick with an exercise routine—even when it’s the last thing you feel like doing.

There isn’t a one-size-fits-all answer for motivation, since different things motivate different people. Try the following 7 reasons on for size and discover what motivates you:

Reason #1: Health
The long list of health benefits attributed to exercise should be enough motivation for anyone. Physical activity helps you achieve and maintain a healthy weight. It also helps lower bad cholesterol, triglycerides, and blood pressure, while improving the amount of good cholesterol in your body.

Additionally, exercise strengthens your bones and muscles, lowers your risk of cancer, decreases stress, helps you battle depression, and even improves your sex life.

Reason #2: Making Progress
When it comes to exercise, many people find it helpful to track their progress so they can see where they started and how far they go over time. Seeing improvements reminds you that your hard work is worth the effort. Perhaps you were only able to walk a mile, now you’re able to run two! Maybe you weighed in at 250 pounds, and now you’re down to 215! Track your progress using a regular journal, phone app, or fitness website. This is a great way to stay motivated and to remind yourself that while you may not notice your progress, you’re making progress every day!

Reason #3: Convenience
Many people don’t stick with an exercise routine when it becomes inconvenient for them. Whether you face a schedule change or don’t have time to drive to the gym, it’s important (and possible) to find a time and place that work best for you and your busy lifestyle. Just remember to be flexible! If you’re too tired at the end of the day, try waking up a few minutes early to fit in a workout.

Reason #4: Enjoyment
If exercise is a bore for you, find a way to make it fun. Everyone likes doing things they enjoy. You might hate running but enjoy swimming or riding a bike. Perhaps you don’t like being alone and would rather be social. So join a team! Or maybe you don’t like the idea of driving all the way to the gym, changing out, and exercising with a crowd. Find out when your local gym is least populated, and hit the weights then. Do what’s most fun for you and you’ll be less likely to stop.

Reason #5: Goal Achievement
If you’re just getting started in the world of exercise, a good place to start is by setting goals. How much weight would you like to lose? How far would you like to run? Working towards a goal is a great motivator. However, don’t set up for failure by striving after unrealistic goals. Do this and you’ll soon feel overwhelmed and give up altogether. To avoid this, set realistic milestones. When you reach them, enjoy your accomplishment and then set new goals to take your good health even further.

Reason #6: Increased Confidence
If you’re out of shape or overweight, it can take a lot of courage to start an exercise routine. Remember to be confident in who you are, no matter what size or shape. Don’t compare yourself to the skinny, toned figure strutting her stuff through the gym. Keep your eyes on your goal and don’t expect perfection after just a week of exercise. Strive to have your best body—not someone else’s.

Reason #7: Rewards
Rewards are a great motivator. In fact, much of what you do in life is motivated by a reward of some kind, whether intrinsic or extrinsic. When it comes to exercise, a good reward probably shouldn’t be an ice cream sundae, but it may be that new pair of jeans you’ve been eyeing, or perhaps a night out with friends. Maybe for you, weight loss and lowered blood pressure are reward enough. Just know that your hard work is paying off and deserves to be rewarded.

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Are you doing just enough or going past the finish line?

I recently went out for a run. Just me and my thoughts. No headphones or any music to listen to.

Now running isn’t my favorite thing to do but I understand the benefits of cardiovascular training.

It was only a 20 minute jog and coming up to the end my thoughts went to something I have struggled with in the past.

I felt myself slowing down as I was getting closer to the end of my jog. It made me realize a common fault I have made many times when getting close to the end with many things I do.

As my thoughts drifted and I became present with what I was doing on my jog, so I picked up the pace. I started thinking of my good friend Bill Beck when he ran 50 miles for a charitable event. He was in pain with his knees, but what he did at the end was magnificent.

Even with all the pain he was in, he ran an extra mile.

Now that for me is going the extra mile.

Getting to the finish isn’t always enough. Its going that extra mile and following through with what you started.

As you get closer to the finish line it doesn’t mean slowing down, it means finishing strong. Finishing with a sprint to the line like athletes do after they have run a marathon, or a cycling event.

The finish line is not necessarily the end of the race. The box maybe ticked to say you have completed your desired outcome, but you still have to keep going with whatever is next.

Why should you go the extra mile?

1. It builds character.

When you go the extra mile, you develop a reputation to do more and be more. You instill in yourself to continuously do your best at all times no matter what. You become a better person by simply going the extra mile.

2.It’s the best thing to do.

Doing just enough or simply crossing the finish line is being average, being mediocre. You have to challenge yourself to be you best at all times. To go above and beyond what is expected of you. To follow through and continuously grow as an individual. By going the extra mile you you go into the unknown, down the road less travelled, and it is in the unknown that we learn, develop and grow.

3.It creates greater opportunities.

The road less travelled creates further opportunities that you may not have known existed. You never know what lies around the corner and it is the reason you should always go the extra mile.

Keep unleashing your true potential and giving your ultimate best long after you have completed your race.

What can you do today to go the extra mile?

3 Steps to your health and fitness success.

How to get from where you are to where you want to be.

Man on top of mountain

Have you ever stopped and wondered what it really takes to achieve your health and fitness goals?

Over the 15 years of working with clients across the globe, I have noticed some common question that constantly come up.

What do I need to do to lose weight?

What do I need to do to get in shape?

What do I need to eat?

Can you do a program for me?

Can you help me with my fitness?

And the most famous statement of all time.

I have tried everything but nothing works…..

Does any of these questions sound familiar to you? I know I have been there with asking questions like these at some point in my life.

Success with your health and fitness goals takes strategic planning just like any other aspect of your life. You have to sit down and dig deep to find out what you really want to achieve and why you want to achieve the goal you have set your heart on. It has to be unique to you and for you. Not for anyone else but yourself.

So how how do you do this?

At BB3 Fitness & Nutrition Center we use 3 steps to success:

Step 1: MINDSET

This is where is all starts.You have to have a mindset that you are going to crush your goal that you set out no matter what. You have to believe in yourself that you can do it.

Mindset tips:

  • Have a clear, precise vision of what you want to achieve.
  • Have a purpose so strong that it not only drives you but also inspires others to be more and do more.
  • Know exactly why you want to achieve your goal.
  • Visualize the end result. See it. Believe it. Achieve it!
  • Commit to taking action daily to get closer to what you want to achieve.

Step 2: NUTRITION 

This is the area that most people struggle with and it is where you can make a massive breakthrough with your health and fitness. It is about seeing where you are presently and making small changes in your eating habits. It is about replacing one thing for a healthier option. It is about doing the little things daily and on a consistent basis.

Nutrition tips:

  • Drink half your bodyweight (lbs) in ounces of water
  • Aim to eat every 3-4 hours
  • Plan your meals in advance
  • When at the grocery, purchase foods mainly from fruit and veg section.
  • Eat foods closest to it natural source

STEP 3: EXERCISE

Exercise can be done in various forms from going to the gym, outdoor activities, swimming, biking, playing sport to name a few things. It is going to take grit and determination. It is going to take hard work. You WILL have to step out of your comfort zone. You will have to challenge yourself. You will have to push yourself. In the end the rewards are priceless and you will feel on top of the world.

Exercise tips:

  • Workout 3-5 times per week.
  • Incorporate strength training to your routine.
  • Focus on making improvements with each workout.
  • Structure your week by scheduling days and times to workout in your calendar.
  • Commit to doing each workout scheduled.

Following these 3 steps will provide you with greater clarity to achieve your desired outcome. Celebrate the little victories along the way. Stay focused on the task at hand and unleash your true potential to be your ultimate best with your health and fitness.

 

Where do you need more help with these 3 steps? What do you need to do next to cultivate better habits with your health and fitness? You can leave a comment and let me know.

 

 

At some point in your life you wanted to change something. To lose some weight. To put some muscle on. To train for a 5K, 10K, half marathon or the very popular obstacle course races like Spartan, Tough Mudder and Warrior Dash to name a few.www-fineartamerica-com

With each of these, a decision has to be made. A very precise decision to take action and train for the relevant goal that you are after.

However, saying ‘I want to lose weight’ or ‘I want to do an obstacle race’ is not a very strong commitment to achieve your desired outcome. Yes it is a good start to the process but it will stop there if you don’t take the next step.

The next step is to take action and burn the bridges that will stop you from going back.

You got to make it impossible to go back to your old habits. Create an uncomfortable scenario for if you fail.

So if you want to lose some of those extra pounds, burn the bridges by getting rid of all the junk in your kitchen. Get rid of all the sugary drinks you may have stored away.

I am trying!!!

I know you have said that before in some area of you life. I myself have said that on many occasions. But what does I am trying mean?

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It is neither here or there. There is nothing to it really. There is no commitment to anything when you say try. I am trying to lose weight, I am trying to get back to working out, I am trying to eat right….

Here is the thing….

You are either going to lose weight, start working out and eating right or you are simply NOT going to do so. There is no in the middle of trying.

By saying you are trying, you then have the excuse of ‘you tried,’ if things didn’t workout. That’s what we call being a lamb and not being a lion. A lion doesn’t try to go after his prey, he attacks it with everything he has. He stalks his prey. He sets it up so he is in the best position to conquer his prey. There is no half hearted effort with a lion. It is ALL in.

Start Doing

Are you trying to lose weight – or going to commit to losing weight?

Are you trying to eat right – or going to eat right?

Are you going to try and workout – or commit to joining a training facility to workout?

What to do next?

  1. Eliminate the word try from your vocabulary. There is no substance to the word try. It is not the most inspiring word in the dictionary and it does not empower you or motivate you to be a lion and attack life.
  2. Make a decision. You are either going to ‘do it’ or you are ‘not going to do it.’ Be honest with yourself and it will save you a lot of heart ache down the line. Stop pretending and START DOING!
  3. Make a commitment. There is nothing more rewarding than committing to something and seeing it to the end. The person you become at the of the commitment is where the reward lies.

This can be applied to any area of your life that you want to improve on. Make that commitment today, to doing what you need to do, to unleash your true potential to be your ultimate best.

Live with Purpose, Passion & Courage!

 

Have you got the state of mind to achieve your best?perspective

Over the last 2 days I have been blessed to be able to attend Anthony Robbins, Unleash The Power Within, live event right here in sunny Ft Lauderdale and I still have 2 days left to go.

It has been an amazing 2 days so far and cant wait to get going later today and tomorrow for the final 2 sessions.

I was not sure what to expect with this event at first but went with an open mind. The excitement of the day was to walk on fire/coals at the end of the day, which was what really got me fired up (no pun intended).

As Tony spoke he grabbed your attention and held on for it for hours. As crazy as this sounds this guy has you in a trance like state and doing things that you thought you would not do. I was jumping, I was screaming, I was shouting, I was making weird noises, I was moved, I was focused, I was in a state of mind that I believed I could do anything and everything. Trust me when I say some of the stuff we did you would not do it outside of those doors we were behind. I was feeling on top of the world with all this and with a massive smile on my face.

It was an AWESOME feeling.

I felt like I could be a child again without other people looking at me like I was crazy. I could express myself without others wondering what in the world I was doing.

I could be ME!

I could be who I wanted.

I could be who I am!

That’s the thing with life right now with many people who are in a state of mind that is not allowing them to be themselves to go out there and achieve what they WANT in life. We are more concerned with what other people think and how we look. We question ourselves constantly asking if we are good enough, or is this for me, or what will my parents/family/friends think and many other things I am sure you can come up with.

It is all a state of mind that will suck you in to a cave and keep you in the dark. It is a state of mind that will constantly keep you down if you stay in it.

But here is the thing….

That state of mind can be changed with the click of a finger. Yes that’s how quick it can change.

When it was time to do the fire walk, Tony got us in a state of mind that we could achieve anything. The state of mind that you need to be in to walk on heat that could potentially burn you.

As I took that first step on to the 1000 plus degree heat, I felt strong, I felt purposeful. I felt invincible. I felt as though I could achieve anything with the state of mind I was in.

And I did the fire walk!

You can do anything by changing the state of mind you are in. What you focus on you achieve. So focus on the things you want. Focus on being in the zone and getting pumped up for the greatest event in your life. Get in to a frame of mind that makes you feel strong and invincible. Get to that state of mind that you can achieve anything you want and go for it.

YOU FREAKING ROCK!!!!!!!

Live with Courage.

Do the following statements describe you?

  • I prefer to eat in private, where no one else can see.
  • I eat healthy in front of others but then indulge recklessly in private.
  • I follow a healthy diet during the day, only to fall off the wagon at night.
  • I sneak food secretly and eat it away from others.

If you can relate to any of the above statements then you may be engaging in closet eating. This “secret eating life” of yours sabotages your fitness goals, making it impossible to achieve the body that you want.

Before we dive into this topic, it’s important to approach yourself from a place of love and respect. Resist the urge to look at yourself as a failure as you strive to discard unhealthy eating habits.

Use the following 5 steps to curb your closet eating once and for all:

Step #1: Learn Your Triggers
Journal about the feelings you experience before, during and after an episode of closet eating. Was there a particular trigger that caused you to feel stressed, or angry, or helpless before the urge to eat in secrecy hit you?

Refer back to your journal after a handful of episodes and try to determine a pattern. This will allow you to prepare yourself with an exit plan before the next potential episode.

For example, if you find that your closet eating occurs mainly when your spouse goes out of town on business, then make plans to visit with friends rather than be alone at home with food.

Step #2: Log Every Calorie
Let’s face the facts. Just because no one sees you eat it, doesn’t mean that the calories don’t exist. The simple act of tallying each food item that you eat will force you to be more mindful of your eating habits.

There are many apps you can download to your phone, like My Fitness Pal, which is ideal for calculating your calorie intake, and be aware of how close you come to that range each day. Resist the urge to not log foods that are eaten in secrecy.

The point is to bring accountability to the situation, so be vigilant.

Step #3: Carry Healthy Snacks
When the urge to eat in secrecy hits you, it may be useful to allow yourself the snack, but change the script slightly by making it healthy and portion controlled.

Eat one of these snacks every few hours to prevent from becoming overly hungry, thus more susceptible to reckless eating.

My favorite healthy snacks are Dale’s Raw Protein Bars.

Step #4: Don’t Stock Bad Food
Most cases of closet eating are said to occur in the comfort of your own home. Be proactive by not stocking your favorite indulgences in the kitchen.

When you have the urge to sneak a few bites of ice cream before bed, you’ll be unable to do so if there isn’t any ice cream to be found. Be careful not to fall into the trap of “buying it for the kids,” as this is a slippery slope.

No one in the family benefits from having junk food stocked in the house. Get it out.

Step #5: Exercise Regularly
How can exercising regularly help you overcome closet eating? It’s simple. When you are actively working towards a goal, and are supported, you’ll be less likely to self-sabotage.

My fitness plans are designed to get you to your desired weight loss goal quickly and efficiently. There’s accountability, encouragement and measurable results to keep you on track.

If you’d like to see your fitness goals become a reality then take control of your actions.

Closet eating may be your way of dealing with the stress you have in your life, but you can change that.

Change comes from within and it starts by knowing when you are making decisions due to pain or pleasure, and if that decision is moving you towards your desired state.

Live With Courage!