Music May Help Your Exercise Results

Music May Help Your Exercise Results because it has a very powerful effect on the brain. Studies have found that certain songs can stimulate memory and emotions. The studies have also found that both  reactions may also be directly linked to the lyrics.

If music can make you feel certain emotions, is it possible that Music May Help Your Exercise Results? Absolutely! 

A study done at Fairleigh Dickinson University followed a group of moderately obese women for six months. Half could choose their music when working out, and half could not listen to music. The women that listened to music lost an average of 16 pounds, and were much more likely to adhere to their workouts. The women who could not listen to music lost an average of 8 pounds, and were only 68% (as compared to 98%) adherent to their exercise routine. Though the numbers aren’t dramatic, the results are still significant.

From this study you can say Music May Help Your Exercise Results. We also may say that music is effective at distracting the participants from the negative elements of exercise, such as muscle fatigue, heavy breathing, and sweating. Music also helps the time go by. Since music is typically associated as pleasurable, listening to music when you exercise may stimulate the brain onto pleasurable thoughts.

Another study, published in the Scandinavian journal of medicine and science in sports, studied a small group of male cyclists and found that the degree of effort they exerted correlated with the speed of the music to which they listened. You may have noticed this when you are taking a spin class, or biking and running outside.

The correct Music May Help Your Exercise Results by setting the pace, and making you push yourself a little harder without even noticing.

Since Music May Help Your Exercise Results, here are some music suggestions when doing cardio, lifting weights, or practicing yoga.

CARDIO EXERCISE

Brunel University professor Dr. Coastas Karageoghis discovered that when runners listened to music they liked, their performance increased up to 15%.

What type of Music May Help Your Exercise Results when doing cardio? 

Cyclers could start with songs with 100–120 beats per minute (bpm). Runners could start with songs 150–170 bpm depending on your pace. Dial the tempo up or down to find what works best for you. That is why CIZE It Up is such a great program. You are exercising and don’t even really think about it because of the music and the moves. Your brain is engaged and you are moving and grooving.

WEIGHT LIFTING

When weight lifting you want music that’s more intense and invigorating. Another key factor in your choice is to choose music with lyrics that get you and keep you pumped up. A study from York St. John University found that when listening to music with uplifting lyrics, participants were able to hold a 2.4-lb. weight out in front of them for 10% longer. P90X and other weight training programs often have music that is set to 128 bpm. This type of music will keep you in a rhythm for lifting.  You also don’t want music that is too fast either. This could cause you to move too quickly, and the distraction could cause injury.

STRETCHING, BALANCE WORK, AND YOGA

Cool downs or programs like yoga call for slower music. This more moderate rate allows the heart rate to sync with the body for proper stretching. When you are trying to relax, you want to decrease the amount of beats in the music below 120 bpm. When doing meditative type yoga or stretching, you want to bring it down even more and use songs that are between 60–90 bpm.

No matter what songs, genres, decade, or source of music you select, just remember Music May Help Your Exercise Results if you choose well. So find your favorite songs that fit each style of exercise and bring on better results

Read More

Resolutions that Can Change Your New Year

Each year many of us set resolutions for the new year and don’t see much change.  If done correctly you can set Resolutions that Can Change Your New Year and have a dramatic ripple effect on your health, and happiness.

I personally use and love the Shining Business & Life workbooks from Leonie Dawson, they have totally changed how I do things each year and really help me get my goals and values in line...but here are some simple tips you can get started with right away (perhaps while you wait for them to show up in the mail ;) )

Smile More Often:

It’s a well known fact that the simple act of smiling can make you happier and healthier, even if your smile is forced. According to the facial feedback hypothesis, smiling activates the release of dopamine, endorphins and serotonin, neurotransmitters that help reduce stress and elicit positive emotions. Plus, smiling can be contagious. When you smile, you are more inviting, attractive, relaxed and sincere to others. Choose to Smile Often!

Have a Health and Fitness Regimen:

Regular physical exercise and a healthy nutritional diet cannot only help with weight management, but also can reduce stress, fight disease, improve your mood, and improve your energy levels and sleep. Regular exercise and eating healthier can also help you appear be a better leader.

Schedule Personal Time:

YES… Schedule personal time. With our busy lives most of us don’t personal time, so schedule it. Evidence suggests that the most productive people are not the busiest but the best at prioritizing their free time. So schedule time for personal passions, family, and other activities that are important to you.

Only Commit to Things You Can Do:

Many people want to say maybe to things, or yes, even when they know that they will cancel when it comes up anyhow. Don’t do this! If you can’t make it to dinner with your friend next week don’t say maybe in fear of disappointing them, just say you can’t. Not overextending yourself will save you time and consternation down the road. Plus, when you can actually commit, the person knows you mean it and it will mean something to them.

Use Your Calendar:

The best way to stay on top of your goals is to be relentless about your calendar. Managing things to do, things that are important to you, your deadlines, and more will keep you organized, and ensure that you prioritize your most important tasks. Remember that your schedule and calendar should include time with family and friends, reading, personal hobbies, workouts, and all the other things that are important to you and your health.

You will be amazed how these guidelines can be the Resolutions that Can Change Your New Year. When you create your personal to-do list and make it as important as your work to-do list, you begin to create balance. Those these are Resolutions that Can Change Your New Year, it is important to re-evaluate everything you are doing on a weekly and monthly basis. You may want to consider setting up reminders for re-evaluation as well. You can create change in your New Year.

Read More

Five Rules of Holiday Fitness

Don’t be that person who puts fitness goals on the back burner this holiday season. You can enjoy the holidays and crush your goals by following the Five Rules of Holiday Fitness!

Everyone always seems to have the same concerns when the holidays come around. We all want to attend as many events, dinners, and ugly-sweater parties as possible, but we don’t want our health and fitness to suffer as a result.

You would think that through the years people would have figured out how to have their cake and health and fitness, too. The reality is that some of us have, but too many of us have not. The answer should not be about desperately doing everything you can do from January to November for your health and fitness and then just see what happens in November and December. You need a new approach.

The Five Rules of Holiday Fitness could single-handedly be your turning point and finally teach you to learn to love the holidays and maintain your health and fitness levels throughout!

So, let’s take a look at the old way most people do things and the new rules that will help.

OLD WAY: Try (AND FAIL) to stick to a split program through the holidays

NEW RULE #1: Do Full-Body Workouts during the holiday season.

Things come up during the holiday season all of the time.  If you are doing split workouts, you will be so scattered that you will be missing some body parts and over-working others.

A few missed workouts does not mean you should throw in the towel until next week or next month. Instead, consider following a program of full-body workouts that use resistance, cardio, and yoga or stretching will keep you moving forward even if you miss a day or two.

Since time is valued this time of year, it’s a great time to look at At-Home Workouts. Working out at home saves time and money because you won’t have to drive to the gym. At-Home Workouts doesn’t mean your workouts will be easy. If anything, they may feel harder! Many At-Home Workout Programs incorporate supersets, cardio bursts, or other compound movements to elevate your heart rate and maximize your time. Trust me: you won’t lose any ground. Honestly you will more likely gain ground and see results, and the gym may be something you do once in a while after the holidays.

OLD WAY: Allowing Events and Workouts to Compete for Your Time

NEW RULE #2: Good Morning Workout!

The holiday season typically makes everyone’s schedules more jam-packed with events after work. This can also be a time that many plan to workout. So which do you do? During the holiday season the holiday events typically win.  There’s no reason to waste time figuring this out. The decision is “Good Morning Workout”.  

Doing your workout first thing in the morning keeps you on track and never missing a beat. Plus it lowers your stress because you are not thinking about having a workout when the unexpected event comes up, because yours is already done.  If you are gym person, then load up your gym bag the night before to save time and give yourself enough time to eat, get to the gym, clean up, and off to work. This again is where At-Home Programs can ease the stress of time. It can save you 45-60 minutes of time in the morning which could be used for extra sleep.

OLD WAY: Don’t consume all the decadent treats and sweets

NEW RULE #3: Try to eat only the treats and sweets new and appealing, don’t just gobble all the old favorites. Have a small portion of your favorite seasonal treats, and skip the things you can get anytime of the year.

Most people fail miserably at this one, so set yourself up with an incentive. Maybe it’s money in a jar for every time you skip something you can have anytime or have already had this season. Whatever incentive works for you, try it and do it.

Keep in mind that sugary treats can be found everywhere you look, so be mindful. Mindful means if you want the pumpkin pie or egg nog, scrap the Oreo cookies in the breakroom or a cafe mocha on the way home. You don’t want to ride the blood-sugar high all New Year’s and have to make resolutions that you would have never needed to make.

OLD WAY: Try to resist the urge even if you are starving.

NEW RULE #4: Plain and simple… Don’t let yourself get to the point you are starving!

Planning ahead becomes crucial and staying hydrated is important. Being prepared for the unexpected during the holiday season (or anytime) is important. Pack protein bars, raw almonds, apples or other fruit, or packets of total nutrition Shakeology.

Having these extra healthy snack options will help get through the day and are necessary before going to an unexpected holiday event. A healthy snack prior to your event will help you stick to the plan of not eating whatever throughout the night.

Drinking a 12-16-ounce glass of water prior to going to the event will also help you feel full when you arrive. Keep drinking water throughout the event.

OLD WAY: Training all year with hopes that people notice during the holidays

NEW RULE #5:  Invite friends and family to join you for your workouts, whether at home or the gym.

The holidays are often times when you see people you haven’t seen for a while.

It’s normal to secretly want to shock those people, and have them give you the “Wow” compliment! Or the “What have you been doing?” “You look great!” So instead of being secret and looking for your compliment, why not help inspire them to embrace the fit life. It is always better to give and inspire.

Make a workout date with a friend, family member, or coworker this holiday season. It will help hold both of you accountable for getting your workouts completed and provide a more natural platform for fitness questions and conversation, should any arise. Give the gift of health by inviting them and giving them an At-Home Fitness Challenge Pack to keep them going after the holidays.

Also remember to go for walks after big dinners and do things as a family like skiing, snowshoeing, hitting the beach, or going for a hike, depending on your climate.

Whatever you do, do it with friends and family. Inspire versus go for the compliment. Give the gift of health and fitness.

The bottom line is the holidays come once a year, but they still occur every year. So lower your stress and stay healthy and fit through the holidays by dumping the old ways and implementing these Five Rules for Holiday Fitness.

Finish the year strong!

Read More

Are you obsessed with food?

Today I want to talk to those of you who have been struggling with food and weight for longer than you care to admit…

I know some of you worry you’ll never get “there” with food and weight — the place where you’ll finally feel comfortable in your skin, and free of all the “food noise.”

Maybe you always “do well” for a while until something manages to throw you off course…and into a jar of peanut butter at 3 o’clock in the morning.

Maybe you know you’re eating emotionally, but just can’t seem to stop…

Maybe body shame triggers you into the same old restrictive patterns that always seem to backfire (and usually backfire into a bag of M&M’s…)

I know it can feel like a lot — and it can be downright crazy-making!

At some point, the diet-binge cycle and constant food noise, becomes so intrusive, that the only thing we want more than weight loss, is getting our sanity back.

That’s why I’m so grateful for coaches like Isabel Foxen Duke, founder of Stop Fighting Food — the ultimate resource on “ending the crazy” around food and one of the most unique and talented emotional eating coaches I know.

Isabel’s running a free video training series this month that I’m SUPER pumped about. This training shares some of her most critical insights on emotional eating, binge-eating, diet-binge cycling, and “generally feeling crazy around food.”

Isabel won’t only address your emotional eating patterns — she’ll help you end all the crazy-making food and body thoughts that instigate those patterns to begin with. Ya know, so food stops tempting, taunting and tantalizing you…and starts just being food.

Knowing Isabel’s work myself, I can attest that this chick knows what she’s talking about and produces serious results in the emotional eating world — if these are issues you struggle with, I highly recommend that you take a look and sign up for this free video training series.

What's it all about?

The Stop Fighting Food Free Video Training Series will teach you the skills you need to “stop feeling crazy around food.” For most women (and men as well!), this means ending the diet-binge cycle, addressing their emotional eating patterns, and putting a stop to the obsessive thought patterns that are so often triggered by compulsive dieting and food restriction.

This program addresses the thinking that underlies compulsive eating and obsession with food.


The Stop Fighting Food Free Video Training Series is a three-part video series covering the principles of Isabel's work:

VIDEO 1

(Available September 15th) discusses why emotional eating and binge-eating are not issues of willpower, but are reactions to diet-mentality and specific beliefs and thought patterns we hold about food. (i.e. why using willpower to try to control yourself around food often backfires).

VIDEO 2

(Available September 20th) discusses the two primary reasons people eat outside of physical need — specifically eating we do to soothe our feelings (emotional eating) and eating we do in reaction to restriction or shame (binge-eating).

VIDEO 3

(Available September 24th) discusses the importance of healing our body image in healing our relationship with food, and why body image woes are so often the root of compulsive food behaviors.


If any of the information that will be shared in these free videos sounds like something you (or someone you know) could benefit from, then be sure to sign up to get access to them.

Who is this program for?

This program is for those who feel depleted and frustrated by countless weight loss attempts; and generally feel trapped in the diet-binge-cycle-from-hell. Most of them identify as “emotional eaters” and feel out of control in their behaviors around food — like every emotional whim might send them straight into a jar of Nutella. They often believe there’s something “wrong with them” that they can’t eat like “normal people.” Thoughts of food, dieting, and weight consume much of their lives, and they struggle tremendously with poor body image.

What problems will these videos address?

“Feeling crazy around food” i.e. obsessive thinking about food, dieting, “health,” etc. on a regular basis

Emotional Eating i.e. compulsive feelings around food, feeling out of control around food, using food as a coping mechanism, etc..

Binge-eating i.e. periods of eating large quantities of food, generally after a period of “being good”with food, or restricting food in some capacity.

Poor body image or low self-esteem related to body size and/or food behaviors.

Who is this program NOT for?

This program does NOT provide treatment for people who are clinically eating disordered (i.e. at physical risk to themselves). If you feel you may fall in to this category, you can absolutely sign up for the free videos, but we strongly recommend you also seek medical attention from a licensed therapist and/or physician.

This is NOT a weight loss program. The goal is to help people achieve a healthful and sane emotional relationship with food first and foremost.

Does any of the above sound like you? If it does then sign up for the free video series and get started on working towards a better relationship with food.

If it doesn't, then great!! This may not be the thing for you, but perhaps you know someone who you think could benefit, and if that's the case, be sure to send this email on to them.

Your mindset around food is crucial to your health.

I see this issue a lot with clients that I work with on weight loss issues, sometimes it comes down to a matter of how you think about food and your body image.

And while I'm very well trained in the nutrition side of things, the what to eat, why to eat it, how it affects your health and well being, addressing the emotional side of things get's a bit trickier, so I refer to other experts, like Isabel.

By now you've probably gotten a good sense of what this program is all about, so if you even have the slightest feeling that this information in these videos could be of some benefit for you, then sign up for them, they are free after all.

Some of the links in this post may be affiliate links, which means that if you click on them and then make a purchase, I receive a small commission from the company at no extra cost to you. Using my links helps to support me and my business so that I can continue to offer you the support you need on your path to health and wellness, so thank you.

Read More

The truth about being a health coach

It was one of those sleepless nights for me.

It's been hot where I live, I spent the day out on the lake playing on a stand up paddle board, I got too much sun, didn't drink enough water, and didn't eat enough carbs before going to bed.

You see, it had been a long and fun-filled day, but I had gotten it in my head that I wanted to shoot for trying out nutritional ketosis, so instead of eating the bowl of oatmeal that I initially felt like I wanted when I got home, I ate an apple with a lot of almond butter, and then some more almond butter, and then some macadamia nuts.

You see, when aiming for ketosis, you want to keep your net carbs low (net carbs being total carbs minus fiber) and your fat high, so your body will utilize fat for energy instead of glucose. The way to do this is to eat more fat, but it takes a few days (sometimes a week or more) for your body to switch into ketosis, and it isn't usually pleasant, you feel lethargic, hungry, cranky, foggy, and all sorts of other unpleasant stuff when making the switch, especially if you've never done it before.

So why did I think I wanted to be in ketosis?

Well, the truth of the matter is, I'm a tinkerer, and a self-experimenter, and even though 90% of the time I have fabulous body-love, I'm still human and subject to all of the same insecurities and self-doubts that we're all subject too.

As a health coach I feel like this is particularly true. Many health people I know got in to it out of a desire to heal themselves, and when they started finding out what worked for them, they became passionate about it and wanted to start helping others feel as amazing as they do.
Most health coaches are also self-experimenters, mostly because if you don't know what something is like, how can you recommend it to someone else? So as a breed, I think we tend to be the kind of people who are always looking for the next best thing, the bio-hack to improve our health, because if we feel good, we can feel better right?

Maybe.

Recently the idea of nutritional ketosis had been showing up in my life in a few different ways, one in the form of another successful health coach who has an awesome 30-day guide all about it, and in the form of someone I know on social media talking about how amazing she is feeling being in ketosis and how lean it's getting her.

I'll admit, that the 'lean' part of both of their stories is what really prompted me to want to try it.

There are some know health benefits to being in ketosis, but for women there are also some known health issues, mostly when it comes to throwing off hormones, which will in turn affect EVERYTHING about a person's health. In (HEALTHFUL PURSUIT'S) book and blog she talks about the need for women to do carb-refeeds every 3-4 days in order to keep your hormones balanced, which means every few days you are intentionally taking yourself out of ketosis (after getting yourself in to it for 30 days).

Which begs the question, is it really a healthy and sustainable way to be?

For these two women it seems to be, which is awesome and a big party of the reason it appeals to me, that and the fact that they both talk about how sexy they feel and how their bodies are dropping fat left and right...who doesn't want that?

Well not everyone will, but a lot of women do for sure, and I'm not immune to the idea either. Despite the fact that I truly do want to live a healthy and happy life, and that I have a loving partner who adores the way I look no matter what, I am still subject to the same vanity everyone else is. I still want to look killer in a bikini, and to not have to worry about how my clothes fit.

It's hard to say if this is a natural part of being human, or if it's a product of society's focus on physical attributes, but I know that for me, those thoughts are always present in the back of my head.

The good side to our culture's obsession with looks is that it can often be a powerful motivator for people to change their lifestyle to just be healthier, in fact I'll freely admit that I capitalize on this all the time, and I'm ok with that. If someone's main motivation for coming to talk to me about fitness and nutrition is because they want to loose weight, great, then do exactly what I tell you to do and I promise you will be healthier, and most likely, because you're healthier and your body is getting what it truly needs, then you'll stabilize at a happy weight for you.

The problems arise when someone is at a stable place (like me) and yet they still feel like they need to do more. This is partly human nature, (at least for me, I always feel like there is more to do, perks of being an entrepreneur I suppose) and partly the influence of society telling us what we should look like.

It is important to always be paying attention to what you're doing, fueling yourself well, exercising regularly, sleeping, you don't want to just stop doing all this once you've gotten started down the path towards better health, because it truly is a lifestyle, forever, not just something you do for 6 months then go back to what you did before.

It's a problem when you're body is healthy and you are feeling good, yet you seem to think you need to change things.

In the middle of the night when I wasn't sleeping, I was reading other health personalities stuff ('cause that's what I do) and I came across this quote, which isn't new, but it reminded me of a really important thing:

If it ain't broke, don't fix it.

Duh.

My problem is that I was reading these other women's stories and somehow thinking I needed to be like them and do what they do, even though I'm already healthy and already happy. I've already found my homeostasis point, and sure, I fluctuate a bit here and there (we ALL do), but for the most point I feel pretty damn good. I don't need to try anything else because I've already found my happy place.

Now, if I hadn't, then maybe it would be a good idea for me to give their way of doing things a try, partly because that's another really important thing I've learned while doing this:

If what you're doing isn't working for you, you owe it to yourself to try something different.

That's what I did when I stopped eating dairy, and then soy, and then gluten and eggs. Those things weren't working for me, so I stopped doing them.

The same could be said for the time I tried to be vegetarian. I lasted a whole week. I seriously could not stop thinking about chicken, and I figured that if my body wanted it that bad then I must need it, so as much as a love the idea of being a vegetarian, it's not for me, and that's ok, it works great for some people.

So why do I think my need for carbs is any different? All I could think about as I was eating the almond butter was how much I wanted to eat my oatmeal. The almond butter tasted good, but I could feel myself eating more than I probably needed because I was trying to make up for the lack of giving myself what I really needed...not exactly a healthy thing to do.

Many people may hear this and say "well that's exactly why you need to try ketosis, so you don't crave those carbs," but I'm not sure it is really a craving, I know what a craving is and it doesn't feel like that, it feels more like a deep seated, my body is telling me it needs this specific nourishment kind of thing, and I ignored it.

Bad health coach.

So this morning the first thing I did was make my usually smoothie for breakfast, and then sat and listened to my body, and guess what, I still wanted the oatmeal, so I ate it.

The reason I felt all of this was important to write was because I think as health coaches, we get it in our heads that we have to be perfect, but there is no such thing as perfect, there is simply being perfectly you, whatever that is.

Do I really think I'm a bad health coach? Of course not, I think I'm a pretty darn good one, mostly because I know first hand what it feels like to be healthy and still want to do something else simply for the vanity of it, because I'm human, and I understand what motivates us to do what we do.

So next time you're considering making a decision to improve your health, make sure you take an objective look at what your motivations are behind it, and decide if the consequences of achieving it are worth it, because they may not be.

And if the idea of being a health has ever appealed to you but you were afraid of taking the plunge because you think you need to be in 'perfect' health and have the 'perfect' body before you do, then stop thinking that and just start doing it already! No one is perfect, even us health coaches, but what we do have is a desire to be healthy and to help others be healthy too, and that's all that matters.

If you need help getting healthy or have questions about being a health coach, get in touch with me, I'm here for you.

Read More

3 tips to Stay Committed to Your Fitness Goals

Have you heard the one about the chicken and pig who want to make a bacon-and-egg sandwich for the farmer they liked so much? The chicken says, “I could provide some eggs.” The pig replies, “That’s fine, but while you’re making a contribution, I’m making a real commitment!”

The same adage holds true to anyone trying to get in (and stay in) shape. If you simply get involved in your nutrition and fitness plan, and contribute some time and effort toward living healthy, you will most likely achieve some results. You may feel stronger, more confident, and pleased with your progress. However, these feelings won’t compare to the satisfaction you’ll experience if you are 100% committed to each training session and meal.

Committing wholeheartedly to your health is not easy. There will be times when you’ll experience temporary physical, psychological, or emotional discomfort. You may feel torn between ordering that 350-calorie blended coffee drink or unsweetened peppermint tea. You may be hesitant to attempt more pull-ups today than you did last week for fear of failing. 

We all struggle to eat healthy when you have a late night craving (trust me, I’ve been there). In these moments of weakness, it’s only natural to want to waver on your commitment to the goals you set. But committing to your plan makes it possible to admire yourself both inside and out. You’ll stand more confidently. You’ll feel sexier. You’ll discover your true sense of well-being, purpose, and personal worth. You’ll feel grounded, energized, and intact. You’ll simply be happier in mind, body, and spirit.

Here are three ways to help you stay committed to achieving your goals that can help you stay strong when you’re struggling:

1. Post your goals where you'll see them everyday.

Posting your short-term daily goals in a place where you automatically see them each day will help you to stay focused, motivated, and committed to staying on task. Your bathroom mirror is a good place because you’ll see your goals first thing in the morning and right before you go to sleep at night. For greater results, also post your primary purpose for setting your goals, your Why (e.g., wanting to have more energy to play with your kids, to go on an adventure trip, to live longer, to feel more confident, etc.)

2. Prepare daily for “what-ifs.”

Before your day begins, ask yourself if there are any challenges that may interfere with your daily goals. For example, what if you get called in to a last-minute lunch meeting? What if your child asks you to play during the time you blocked off for training? What if you’re going out to celebrate a friend’s birthday? For each what-if make a plan to cope with the challenge while still staying committed to your fitness and nutrition. Of course, there are plenty of uncontrollable distractions, but strategizing on how to cope with your most common challenges will set you up to deal with anything that happens during you day.

3. Journal your daily effort.

There is no doubt that tracking your nutrition and fitness improves your chances of achieving your goals. But I recommend also keeping a diary in which you answer the following question each day: Did I exert every ounce of effort to achieving my goals today? If your answer is yes, great! If your answer is no, write down one thing you can do tomorrow to be better than you were today.

Having someone who keeps you accountable for your goals can be helpful too, a health coach, a mentor, a friend, anyone who is going to check n on you and make sure you're sticking to your goals can greatly improve the likelihood that you'll succeed.

When you follow these three tips, your level of commitment for fitness and nutrition will skyrocket, giving you the best shot at achieving your goals and feeling ultimate satisfaction. Better yet, when these three tips become part of your daily ritual, not only will you achieve your goals, but get results that will last!

What are your tips and tricks to staying committed to reaching your goals?

Need some support reaching your health goals? Then get in touch with me!

Read More

11 Tips to Boost your Self-image

Did you have a nickname growing up? Often nick-names that are associated with body parts (such as Chicken Legs)  make people feel less-than-special, and often end up giving a person a complex about the particular body part that can stick with someone for years. But hopefully, as people get older, they can come to realize how unimportant a nickname is, and they can come to realize that you cannot validate yourself on what others say about you.

I can tell you that most people, even the models you see on billboards, have struggled with their body image.

We tend to be our harshest critics. We compare ourselves against the bodies of others and judge ourselves for not measuring up to our ideals. In doing so, we can do a number on our self-confidence. There’s nothing wrong with wanting to be healthier or desiring to achieve a certain look, but don’t beat yourself up on your journey there.

It’s time we start loving ourselves, and our bodies more. 

Here are 11 tips to help you do just that.

1. Make a List of Positive Things
Write down at least 10 things you like about your body and who you are. This could include your eyes, the silver streak in your hair, your strong calves, your kindness, or your sense of humor. Then take a picture of the list with your phone and save it so you every time you’re feeling not so hot, you can take a look at it.

2. Focus on Improvement
When it comes to your body, focusing on what you think is a problem area is just going to make you feel worse. Once you’ve acknowledged what you want to work on, focus on ways to improve and what you’ve accomplished so far.

3. Get Rid of the Negative Nancys…
When you start to feel better about yourself, some people around you might not be comfortable with your new attitude (or look) and they could start to get a little…mean. If these people are meaningful to you, then you may need to evaluate the relationship with them and decide if they are important enough to you to try and work with them to get the to be supportive. It's not always easy to make changes, and even harder when people seem to change the way they act towards you as you make positive changes, so be aware of what's going on and make sure you can talk to them about it.

4. …And Find People Who Motivate You
There are so many people out there who are inspirational. Follow them on Instagram, Facebook, Beachbody.com, whereever! Feed off their positivity and let them motivate you. You probably even have some positive people in your life, get out there and spend more time with them! 

5. Move
If you’re finding yourself heading towards an emotional ditch, get moving. Stat. Go for a walk, Press Play on a Beachbody workout, just move. Doing so will help the endorphins kick in and help your brain get back on the right path.

6. Wear Clothes That Accentuate Your Shape
Wearing baggy clothes can make you look bigger than you are. Instead, dress in ways that flatter your body type using these tips. And, ladies, make sure to get a bra that fits properly. An ill-fitting bra can make even the best outfit look less than stellar.

7. Talk to Yourself
This one might feel a little hokey, but especially if you’ve been engaging in negative self-talk (“My stomach is too big,” “my nose is ugly,” “I don’t like the size of my hands,” etc.) it’s important. The next time you look in the mirror, I want you to say (or at least think) something positive about your body or your features. Can’t think of anything positive? Fake it until you make it. Even though it doesn’t feel genuine, forcing yourself to be positive will get your brain moving in a healthier direction.

8. Pamper Yourself
Do something kind for your body. My go-to is a long, hot bubble bath. But you could enjoy a massage (which after all the working out you’ve been doing is going to feel incredible), relax in a sauna, try a new haircut, or get a manicure (guys – this one isn’t just for the ladies). By taking some time for you, and doing something that makes you feel physically great, it’ll help you’ll feel emotionally great too.

9. Help Others
One way to take the focus and pressure off of you is by helping others. Volunteering or helping a friend in need feels good and helps you connect with others in your community or with those you care about.

10. Smile
Not only does smiling look good on the outside, it actually releases endorphins that make you feel good on the inside.

11. Accept a Compliment
When someone gives you a compliment, receive it graciously. Responding to a compliment with something self-deprecating is not only negative, it also strips the joy away from the person giving it to you. Accept the love you’re getting. You deserve it.

Read More

How to Use Meditation to combat Stress

Like many a poor sap trying to make the most of this hectic world, my mind tends to churn like a washing machine filled with ferrets. Even in the most tranquil of moments, dozens of thoughts scrape and bite to get to the top of my consciousness—and most of the time, it’s the big ugly ones that win the race.

Rodents and household appliances aside, you may know this phenomenon simply as “stress.” You have a million things to do and a billion things to worry about. We all do. It’s the curse of the modern age.

Unfortunately, most of us look to pursuits to take the edge off; they may seem to help, but actually compound the problem. There’s nothing wrong with the occasional cocktail, or a little mindless television from time to time, but activities like this don’t solve anything. They just cover up your issues and make your thought process all the more unruly.

If you’re looking for a serious solution, meditation is a far more effective way to cut through the cerebral clutter—and unlike a booze bender or a reality TV marathon, it only takes 5 to 10 minutes a day.

The Benefits of Meditation

How to Meditate

People tend to associate meditation with Eastern religions like Buddhism and Hinduism, but Judeo-Christian fans may be surprised to learn that there are references to meditation in the Old Testament. And, in Islam, meditation is an important part of Sufism. Although there are certainly connections to religion, meditation, in the modern sense, can be completely secular. No blue deities, no transcending this earthly form, no incense (unless you dig that, then it’s, like, totally cool)—just an opportunity to organize your thoughts and take back your brain from the laundry list of external forces pulling you in a million directions.

The science on the benefits of meditation is super strong, especially when it comes to stress reduction. Research appearing in the Journal of Biomedical Research shows that meditation does this by increasing parasympathetic activity. Your nervous system is divided into two parts—sympathetic and parasympathetic. The sympathetic nervous system controls your “fight or flight” reactions. It’s the predominant nervous system when you’re under the gun. The parasympathetic nervous system controls your “rest and digest” functions. In other words, when things are mellow, the parasympathetic takes charge—and meditation makes that happen more often.

But that’s just part of the story. A consistent meditation practice has been scientifically linked to improved cardiovascular health, focus, and information processing. In fact, if you pick a malady at random, odds are that there’s a reasonably credible study showing that meditation either improves symptoms or acts as an effective way to manage symptoms. There’s really no reason not to do it.

Many people mistakenly think the goal of all meditation is to “turn off your brain.” This is one technique (sort of), but in truth the definition of meditation shifts depending on whom you ask. In some circles, it’s a matter of reading a philosophical/religious text and contemplating the key passages (suggestions: the Bible, the Tao Te Ching, or Winnie the Pooh). Tony Horton often refers to yoga as “moving meditation.” When I’m cycling alone, I often focus so intently on my breathing and the cadence of my peddling that it becomes a form of meditation. Some people consider sitting on a favorite park bench and breathing deeply for five minutes to be meditative.

However you do it, the key to any good meditation practice is to quiet the noise in your brain—not drown it out or dope it up, but actively calm it down. All those options aside, if you’re looking for something more specific, there are a few meditation techniques that have been shown to be especially effective.

First, it’s important to find a quiet place with minimal distractions. Here in Los Angeles, lots of people prefer the beach. Frankly, I find the waves, the birds, and the beauty of it all just too distracting. My favorite place to meditate is the middle of my living room, at about 6 AM before my daughter and my dog wake up demanding waffles and kibble (in that order).

Next, sit comfortably, but up straight. You want to be comfy because, once you master it, you’ll be there for a while. You want to be upright for a couple reasons. Many experts claim it’s necessary because a straight spine allows energy to flow better. Personally, I think sitting up straight is a good way to avoid accidentally falling asleep. If you have back issues, do what you need to do. I elevate my rump by sitting cross-legged on a yoga bolster. I also support my spine by sitting with my back against a wall.

Finally, start with five minutes a day and increase gradually as it becomes easier. Odds are, your thoughts are going to be all over the map the first few times you do it. That’s cool. Even if your practice felt like a complete mess, it benefited you given it took you one step closer to learning how to calm your brain. You’ll get there. Just try again tomorrow.

From here, there are a number of practices to experiment with. You might want to try a variation of Transcendental Meditation (TM), developed by Maharashi Mahesh Yogi, who you might remember as that yogi guy who hung out with the Beatles. In this practice, you pick a mantra to focus on—a word that has meaning to you and feels right, such as “love” or “heal” or “beer.” (It could happen.) Armed with your mantra, sit quietly and repeat it silently to yourself. When your mind wanders—which it will—simply steer it back to your mantra.

Another technique is mindfulness meditation. Like the TM variation above, start with a focal point—typically your breath. That’ll hold your attention for a little while, but soon thoughts or sensations will try to take over. Don’t try steering away from these things. Instead, accept them without judgment and let them pass by, like waves on a beach or clouds in the sky. If it helps, you can also assign “tags” to help you observe thoughts passively. For example, let’s say you’re in the middle of meditating and suddenly you remember how one of your coworkers stole your lunch out of the fridge yesterday. Instead of following that path and letting your anger consume you, assign it a tag that describes how you feel, like “anger.” Now, just repeat “anger” in your head, distancing yourself from both the thought and the emotion. It should soon pass.

I’ve found this technique to be an incredibly powerful tool for managing my emotions. It can also be used for pain management, by isolating and passively accepting pain instead of letting it consume you—which can be a massive benefit when Shaun T’s got your legs searing in the middle of an INSANITY workout.

If you’re looking for a more in-depth look into mindfulness meditation, I strongly recommend Meditation for Beginners by Jack Kornfield.

The modern world is a stressful place. Sometimes, there’s nothing you can do about the barrage of stressors that make up daily life. You can, however, change how you—and your body—react to them, so take a deep breath and take back your life.

Read More

How To Share BeachBody Promo videos

I made this quick how-to video for my coaches so they would easily be able to share BeachBody product videos with their interested people.

If you are interested in finding more about being a coach and helping people with their health and fitness goals send me an email to JoseyFishFitness@gmail.com and join the #LiveYourDreams team!

You can also go here to watch the promo video I talk about: http://beachbodycoach.com/esuite/home/SarahJosey?bctid=4087726902001

Read More

Be Brave

Death is the absolute.

We are all going to die. So, how do you choose to live? Even with death impending, you have a choice to live without the inflicted suffocation of containment in a life that will without a doubt destroy you, from the inside out—or you can fling yourself out of the window, into the open air and free of the destruction.

If you’re waiting for the right day, the right time, the right amount of money, the right age of your children to be, the right moment—it will never come. You are going to have to do it knowing you can’t go back. Trust.

Our world is in desperate need of all of us right now. We are being called to embrace our strengths and contribute to the world by doing our work.

Just remember, every single moment you remain coiled in a ball of fear, our world fractures just a little bit more because your heart is breaking, aching to be acknowledged, by you. Listen, and then take action.

Be brave. Save yourself, save the world.

Original Article: http://www.elephantjournal.com/2015/02/the-facebook-status-that-every-woman-should-read/

Read More

Step Out of your Comfort Zone

When is the last time you left your Comfort Zone?

When was the last time that you stepped out of your comfort zone and worked on something that REALLY challenged you? When you felt uncomfortable? When you were in ‘uncharted territory’ for yourself?

We don’t progress and we don’t change when we stay in our comfort zones.

This applies to EVERYTHING in life.

We don’t get better bodies without progressing and changing our workouts.

We don’t get healthier without changing our poor habits and making better choices.

We don’t create better relationships without putting in effort and choosing to surround ourselves with the right people.

We don’t ADVANCE in our work environment or business without continually progressing, learning and accepting new challenges 

AND MOST CERTAINLY don’t advance towards our personal GOALS without stepping out of our comfort zone and working on things that challenge us.

Comfort zones are COMFORTABLE but they do NOTHING to help us advance towards our goals.
I challenge myself with my body all of the time and I remind myself regularly with my business and life goals to STEP OUT OF MY COMFORT ZONE and challenge myself.

I have been working for the past few months non-stop developing new challenges to propel my business and my client's health to new levels

It challenges me, it creates doubts, it frustrates me , it beats me up some days (like yesterday) and it makes me humble.

Why do I continue?

Because I KNOW that with these experiences comes welcome change and THAT is how we reach our goals.

Excuses or Solutions…YOU Decide!!

Read More

Decide. Commit. Succeed.

Nobody that is successful just ‘sees how it goes’ and gives things a ‘try’; they COMMIT to success!

Did Steve Jobs just try and make an MP3 player and ‘see how it goes’? Did Oprah ‘try’ to have a good tv show? Did Michael Jordan ‘try’ to be the best basketball player in the world? Even if you can’t say it, you know deep down inside the answer to all of the above questions is a resounding NO!

Are you the person who has ‘tried EVERYTHING’, but unable to get results? If so, then this blog could change your life. Read on and find out why ‘trying’ isn’t going to get you where you want to go.

You have to DECIDE & COMMIT to something if you REALLY want to SUCCEED.

Quit “trying” and start “committing” – People ‘try’ to make money, run a marathon, lose weight, etc. all the time. But those that COMMIT to it, get the results.

“When you want to succeed as bad as you want to breathe then you will be successful.”
I have a question for you: what it is that you are REALLY looking for? Are you looking for results OR are you looking for another excuse so you can FEEL like you attempted something?

It didn’t take you an hour and $50.00 to get the body you are unhappy with now so what makes you think you can FIX the problem with money and a short amount of time? That program you just spent money on is not going to do a dang thing sitting on your bookshelf. The best workout videos do NOTHING sitting next to your TV. And even if you DO watch them, if you are sitting on your couch when you do it, they will NOT work!

You need to DO the WORK. That “diet pill” you think will make you a size 6 will NEVER work by itself…no matter HOW expensive it is, or how convincing the commercial was at marketing.

Get your MIND RIGHT!

WHY is it that you want results? Start with your goals – think them through, take some time writing down why and how you plan on achieving them! Make a dream board, visualize what you want to accomplish, and put it out for you and everyone to see! Tell others what you are working to accomplish and COMMIT to it! If you don’t do these exercises first you are bound to fail…but at least you can say ‘I tried’. You have to DO THE WORK first and commit to making things happen before you can make yourself reach that goal.

Visualize it!

Those individuals that ARE successful have a very clear vision prior to starting on what they are going to accomplish! Nobody that is successful just “sees how it goes”. They have a CRYSTAL CLEAR vision of what they want to accomplish and they commit to that success!

Quit blaming others

It is NO ONE ELSE’S FAULT that you are out of shape. It is not the “diet plan” that didn’t work. It is not your “family who doesn’t let you workout” or your “busy job”. It is YOU not doing the work. If you want to blame somebody, go look in the mirror and give that person a pep-talk and swift kick in the bootie!

EXCUSES will NEVER get results, but SOLUTIONS will!

I get it. You may have harder circumstances or challenges that others don’t have to face. Who cares!

Find a way! CREATE a SOLUTION! As Nike said – JUST DO IT!

No one cares about your “excuses”. There are tons of people who have been in worse situations than you who have found solutions and created success. They did the work!

Here is the thing, until you realize that you have to COMMIT to a result, NO program is EVER going to work for you. You know why? Because you will NEVER fully put it into action.

Here’s the Deal–

I will help anyone who wants to help themselves FIRST. Just let me know what you want to do. You can keep sharing in excuses with friends who will give you validation, but that won’t get you one step closer to your goals. When you’re ready to COMMIT and TAKE ACTION and contact me

Read More

6 things that Must be in place to create change

Do you ever wonder why you seem to never accomplish what you set out to do? Do you wonder why the motivation to change starts out fierce but soon fizzles off with excuses and then acceptance?

Consider this, maybe there is more to it then “will power” or “good luck.” Consider that there may be 6 critical things that are not in place. Without these 6 things in place, CHANGE won’t happen and last.

1. You have to believe it to achieve it

Belief – It always seems easier to get back to a place you once knew. If at one time you were fit and your ideal weight but lost your way you will likely have an easier time returning to that once great place because you knew it before. If you have never ever felt great about yourself and never at any time been at your ideal state then you likely don’t believe that is possible. You may try different things but if deep down you don’t “believe” you can be a certain way they tend to self sabotage. If you feel that no workout plan or program will ever work for you because you have not gotten the results you want prior well then guess what? It will never work for you! To change this you have to change your mind set. You have to look at things the way a child would. With a sense of wonder and curiosity and a very open mind. Let go of the idea that something will not work for you and BELIEVE that it will.

2. Let go of comfort zones

Comfort – We tend to always go back to comfort zones. When the workout gets too “uncomfortable” or “hard” or when the meal plan gets too “complicated” we automatically go back to comfort. Our bodies and our minds know how to quickly adjust to be comfortable again. You have to get UNCOMFORTABLE if you want to become comfortable with new results. Until we shift our definition of comfort our old ways and habits will continue to pop up.

3. Get really really selfish

“What is it for me” – There has to be a reward. You have to know why you are fighting the good fight. If you are trying to lose weight for someone else it will be very hard to make the change. You have to dig deep and really understand what is in it for you. I talk to clients all of the time who say “I want to get thin for vanity but I can’t stick to the plan”. I understand why! When you are curled up in sweats on the couch with the TV on and bags of chips calling your name VANITY at that moment is not important to you! So, you revert back to “comfort”. The way to address this is to think through your deep goals. The “why” you want this. How will it make you FEEL to reach your goal? Will it improve your relationship? Your business? (If you need help digging deep into your WHY don't hesitate to get in touch and ask me for help figuring it out)

4. Knowledge is power

Knowledge - You have to know what to do. Spend time learning and researching. Don’t just “follow a plan” learn why it is good and why it will work. Don’t take someones word for something. Rather, learn about it, understand it. When you understand why too much sugar is not great for you or why doing certain exercises a certain way are effective you will be more longer to commit and push past your comfort zone.

5. Stop trying and start committing

Commit don’t try – Once you know what to do and how to do it, commit to it. Trying will never work. Commit and conquer.

6. Consistency is everything

Consistency - The most important step at all is this one right here. You have to be consistent. It did not take you a short period of time to get off track. It can’t ALL be undone in a day, a week or a month. Be consistent, push through, commit to making things happen and a you new will emerge. Good things take time. THERE IS NO MAGIC BUTTON.

7. You Need Support

Support - so I know I said 6 things...so this one is a bonus for you. You can't do anything alone. When you start to change yourself it will affect all the other people around you, and if they aren't on board, it will make it harder for you to make the changes you want to make.

So get all the people around you involved in your changes as well, tell them what you are doing and get them to support you.

You may also want to consider additional support in the form of a coach or mentor to make sure you're staying on track. Having someone who checks in with you on a regular basis, that asks you the tough questions about what you're doing (or not doing) is often a game changer for people trying to make lifestyle changes; it would be a thriving industry if it wasn't worth something.

So there you have it. Get those 6 things in place and hang on!! …because your life is going to change for the better and take you places you could never imagine!!!

Ready to take ACTION and be ACCOUNTABLE for a new, healthier and fitter you? Send me an email to JoseyFishFitness@gmail.com to join my next challenge group.

Read More

How to determine your Fitness Goals

We are all familiar with the idea of “goal setting” and making new fitness goals. But did you know that the TYPE of goal you set determines if it will continue to motivate you and lead you towards success, OR knock you down which leads to discouragement and often a sense of failure instead of accomplishment?

The most common goal when it comes to fitness has something to do with “weight” or “size”. Over the years, the most common thing I have seen is people who set goals which revolve around hitting that ‘magic number’ on the scale or at the jeans shop.

The problem with this type of goal is that it can be tough to measure, slow going, frustrating, and down right discouraging. The issue for most people is they have a ‘number’ in their head that isn’t realistic. I have talked with people that had great energy, their clothes were fitting better, their friends were noticing….BUT the scale wasn’t moving! And THAT was wrecking their day and their motivation.

All these positives, but ‘that number’ was negating it all.

Look, nobody is walking around with a balloon over their head with their weight on it. So let’s stop using that as the ‘goal’ and look at something positive we can do that WILL lead to SUCCESS!

What if you dropped that goal “number” for good? What if you DECIDED to have a shift in your goal making?

Here is what I decided to do a while back and it works like a charm and I hope by sharing this with you it will encourage you to try!

FORGET ABOUT the weight and challenge yourself to PROGRESS at a skill. Why? For a few reasons.

1. PROGRESSION changes your body. Stop progressing and you stop improving.

2. By working towards a SKILL, you have something to MEASURE. You get better every time (that is a positive!) and you inevitably get fitter working on your new skill.

3. Not only does it force progression, but it distracts you from the negative things you DON’T like about your body and helps you focus on STRENGTH and the amazing things you CAN do.

4. The most important part – working on a new skill can be super fun and allow you to meet MORE supportive and like minded people. Talk about a SCORE!

A little over a year ago I had set the goal to be able to do 20 traditional push ups in a row. At the time in February I could hardly do SIX push ups without going to my knees.

BUT, through progression, determination and consistency practicing allowed me to surpass those goals by September. THAT gave me the encouragement to challenge myself further. Not only that, but in the process of changing those goals, my BODY CHANGED dramatically in those months!

This year I am challenging myself to learn some advanced lifting moves, improve my flexibility, and some other cool skills I will be sharing as the year goes on.

What skill are YOU working on?

What are YOUR fitness goals?

It’s okay if when I asked that a number popped in your head, it's what we're used to thinking about. We have all the time in the world to help you find a skill, training, or fitness goal you can achieve and be proud of!

Be Happy… Be Healthy… Be FIT!

Want to dig deeper into your why? Need some helping figuring out your true health goals and staying on track with them?

Check out my intensive coaching program:

Read More