Tag Archives: abs

Week 5 of Our Challenge: And…ACTION!

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4 Weeks down and just 2 more to go of Egan’s Fit Body Bootcamp New Year’s Revolution Challenge.  My AWESOME team members have been so focused and committed through this challenge. As I said in my last post, it is so exciting to see people gaining confidence in their ability to change their body and their life. BELIEVING that you have the power to control your life is the first step in reaching your health and fitness goals, or any goals for that matter!

But BELIEVING will only get you so far. While this is crucial to the foundation of your success, it is only one piece of the puzzle. You must add ACTION to make your beliefs come alive! Let’s put it this way, is the person who is reaching their health and fitness goals the one on the couch making the fanciest vision board full of chiseled ab photos and power statements, watching “The Secret” and thinking about how they BELIEVE that this is the year for them? Nope. It is the person who…

  • Calls a friend to schedule a workout date
  • Takes out their calendar and schedules 3 workouts for the week
  • Throws out all the junk food in the house
  • Finally does that fitness DVD that’s been on the shelf
  • Goes to the gym
  • Puts on their shoes and goes for a walk/run
  • Google-researches their health and fitness questions
  • Plans their healthy meals for the week
  • Schedules an appointment with a personal trainer
  • Schedules a nutrition consultation
  • Logs and shares their food journal (heyyy Fitness Pal)
  • Reaches out for support from trainers, friends, family
  • Calls to find out more about Egan’s Fit Body Bootcamp (shameless plug)

Get the point? Nothing wrong with vision boards (believe I’ve made enough of them to build a small poster board house) but wanting, visioning, and believing will only position you in the right direction for success. ASKING, DOING, and SWEATING is what will get you there AND KEEP YOU GOING when you hit inevitable bumps along the way. So this week, commit to adding some jet fuel (ACTION) to your coffee (YOUR GOALS). Here’s a simple sample –

MY GOAL THIS WEEK:

Beat my fit test numbers from last week

ACTION STEPS:

  1. Message my Accountability Partner and let them know my goal
  2. Google-research tips for doing burpees and push-ups
  3. Foam roll, hydrate, eat clean, and go to bed early this week, especially the day before my fit test
  4. Ask someone who has higher numbers than me what their tricks are for fit test

You can use this method of adding ACTION STEPS to your goals in all areas of your life! Create a new ritual…sit down on Sundays and write out all the things you want in life, then add 3 ACTION STEPS that you can take during the week to get you closer to each one! Then DO THEM!!! Revisit the list every week and be amazed by the way the Universe supports those of us that TAKE ACTION to create the life we want! Boom!

Wishing you an inspired, empowered week full of ACTION! Go get ‘um, Team!

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Day 4: Peanut Butter and Pitbull

Day 4 of our Flat Belly Challenge and going strong! Taught 2 classes this morning and getting ready to sub teach a bonus third class this evening. I really enjoyed my lunch today. Still trying to use up the rest of my sprouted wraps, so today I made sort of an Indonesian-style wrap with Gardein fake chicken (worth checking out as a healthy protein/meat substitute).

Here’s how I did it: I took the sprouted tortilla and spread a layer of natural peanut butter on it (weird, right? But it worked so well with the other flavors and gave an extra protein punch!), then I took some pre-cut kale salad mix from Whole Foods and mixed it with a bit of sesame dressing. I piled the kale salad on top along with a few Vietnamese quick cucumber pickles that I made the other day. Then, I just quickly sauteed the Gardein slab with a little cayenne pepper, cut it up, put it on, and wrapped it all up. It was satisfying and delish! Here’s a photo:

Indonesian Gardein Wrap

Today I promised my Bootcamper Becky that I would post some of my favorite workout songs. This playlist is perfect for running or just for shaking your booty around the house. I have so many favorites it is hard to pick, but this is my top 10 for today:

Booty Shaker Playlist #1

  1. “Pump It (Radio Mix)” by The Black Eyed Peas
  2. “Wonderful Night” by Fat Boy Slim
  3. “I’m a Machine (feat. Crystal Nicole)” by David Guetta & Crystal Nicole
  4. “Give Me Everything (feat. Ne-Yo, Afrojack & Nayer)” by Pitbull
  5. “Give it to You” by Eve and Sean Paul
  6. “Hotel Room Service” by Pitbull
  7. “Move Shake Drop Remix” by DJ Laz, Flo Rida & Casely
  8. “Fire Burning” by Sean Kingston
  9. “Club Can’t Handle Me (feat. David Guetta)” by Flo Rida
  10. “Beware (Jay-Z Remix)” By Panjabi MC
Shake your booties! Tomorrow is Aloha Friday! Yay!

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Day 2: Diets Suck! Nutrition Rocks.

I am not a fan of diets. There is a reason DIE is in the word. Just kidding, I’m being dramatic, but my point is this: if you want to have long lasting health and wellness, most of us could use an attitude shift when it comes to food. I know what you are thinking…aren’t we dieting right now on this 28-day plan? Actually, no. At Egan’s Fit Body bootcamp, we have developed a “meal plan” that focuses on WHOLE foods. There is no painful calorie counting, it gets results by encouraging you to eat REAL food, lots of veggies, less sugar, less saturated fats, and less processed foods. You could and should eat this way 90% of the time! And when you’re not giving your life a jump-start with a program like this, I personally believe there is room for a little wine, french fries, dessert – whatever it is that floats your boat!

You are much more likely to maintain a healthy weight, and get all the vitamins and nutrients your body needs, when you focus on adding healthy, vibrant, REAL food to your plate, rather than agonizing over what you shouldn’t eat. When we label foods as “bad” and set unrealistic, extreme goals about what we shouldn’t put into our bodies, we set ourselves up for failure. The psychological domino effect this can cause often ends up being more damaging than the “bad” food itself.

Take this example: You tell yourself ice cream is “bad” and you’re never going to eat it. Then you are tempted to have some ice cream at a party. You eat it. You feel guilty. Ice cream is bad. Now you’re bad. Now your “diet” is blown and so you inhale some more ice cream and some cake too because now what does it matter? You’ll start your “diet” over tomorrow or next month or whenever. Mmmmm…ice cream and guilt…yummy.

Now, consider the alternative, more loving approach: You know you love ice cream. It’s awesome. You know there are things with more nutritional value, but you know having a little won’t kill you. You are tempted to have some ice cream at a party. You have some. You eat it slowly, savoring each creamy bite. You enjoy every bit of it, knowing that you’ll burn it off in your workout tomorrow morning. You are inspired to google low-fat ice cream recipes when you get home. You don’t over-think it and you get right back to your super nutritious eating style.

Feel the difference? This may not resonate with everyone, but it is how I like to approach nutrition. No beating yourself up, no all-or-nothing thinking, no extreme calorie restriction…just creating a healthy lifestyle that feels good and works for you. Make it fun! Search the internet for healthy dishes that inspire you, look through cookbooks, go to the farmer’s market, get inspired! Whatever you choose to put in your body, take the time to slow down and get conscious about your eating – where your food came from, how it tastes, to how it makes you feel. Your body has infinite wisdom within, you just have to slow down and quiet yourself long enough to hear it.

Now that being said, there are a few things that I would recommend avoiding because they are scientifically proven to be damaging and possibly carcinogenic to the body, these include: trans fats, high fructose corn syrup, processed meats, and artificial sweeteners…but again, I think if you truly listen to your body, you will find that these foods make you feel crappy anyway and real, whole, nutrition-dense foods make your body sing!

Michael Pollan summed it up best, “Eat food, not too much, mostly plants.”

Here was my delicious and nutritious lunch today:

Mixed greens, carrots, broccoli, okinawan sweet potato, spicy pepitas, ground flax, and sesame lemon dressing

I also had to share this adorable photo of one of our rock star bootcampers, Julie, who is doing the 28-Day Challenge with us. Here she is eating her oats before class. Notice the Beneful container! LOL!

New Dog Food Diet! Results Guaranteed!

OK, everyone! We’ll check back in tomorrow. Keep up those workouts and nutritious eating!

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Fitness Apps that Rock!

I am a total geek-chick and can’t even remember life before my iPhone. How did I ever get around without GPS or survive long lines at the bank without Words with Friends?

There are SO MANY cool apps out there that can help you reach your fitness goals. Here are two of my current favorites:


Diet Snaps is a super cool food journal app that I LOVE LOVE LOVE! Basically instead of writing down what you eat, you simply take a photo of it. It tracks your photos for the day, so you have a visual reminder of what you ate. You can export your daily or weekly logs to people in an excel format (send it to your trainers at Egan’s Fit Body Bootcamp and we can give you nutritional consult). You can also email your meal shots or post them. I think what I love about it is that it resonates with the foodie in me! You take that extra time to make your food look pretty and take a moment before you eat…it slows you down and helps you to be more conscious of what you are eating. If you are food logging and find it hard to write down everything during the day, use this app in conjunction with your food journal as a reminder tool.

   
My Fitness Pal is the best online/phone app food journal that I have found. The phone app is super easy to use and they have  the most extensive database of foods I have found. This is super important living in Hawaii where we eat such a variety of ethnic foods. They have things like agedashi tofu, sake, and kim chee! They also have a great online community, much like Facebook. Check it out!

And Honorable Mention Goes to… 


Gold’s Gym Spotter is a cool app that Bootcamper Josh told me about. What’s cool about it is that you can “flip book” yourself by taking pictures of your body along your journey…a pretty neat way to see your own transformation. Of course, this works best if you have a spouse or friend who doesn’t mind taking a photo of you every week.

Anyone else have any fitness or health apps they love? Post your comments here! NEXT UP: Grocery Shopping Adventures!

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