Tag Archives: exercise

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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Cheers to Team Awesome!

"Toasting" Team Awesome! Ezekiel Flax Bread Toast with organic peanut butter and Team Awesome member Daniel's awesome mango jam!

“Toasting” Team Awesome! Ezekiel Flax Bread Toast with organic peanut butter and Team Awesome member Daniel’s awesome mango jam!

We are winding up another week of our Boomtastic New Year’s Revolution Challenge and heading into Week 3, which means we are 1/3 of the way there! Our Egan’s Fit Body Bootcamp Team Awesome Challenge Team is up to almost 80 people and it’s so exciting to see everyone’s amazing progress. We are all getting stronger, adding push-ups and burpees to our fit test numbers and also seeing change in our bodies and on the scale. But the thing I’m most excited about is seeing the energy and mindset shift in our team members. 

It is so exciting to watch as people TAKE THEIR POWER BACK and start believing again that they are in control of their bodies and their lives. As a trainer, I get so excited to be a part of that moment when a person realizes that they have the power to change their body. I see it happening in this Challenge and I love it! Because we are tracking our numbers from week-to-week and writing them on a board, we are getting visual proof that our efforts are paying off. This is the real power of goal setting and goal tracking and why it is so successful. That moment when you realize “wow, I worked for something and I got it” is a trigger that leads to awesomeness! In that moment you are making a mindset shift from “victim of circumstance” to “person at the wheel”. And once you realize you’re the one driving, well, look out Marty McFly! (“Roads? Where we’re going, we don’t need roads.”)

Now, does that mean that we’ll never feel disempowered again? Of course not! As we always say, it’s a journey, not a destination, and along the way our empowerment will be tested again and again. As you start hitting those goals, don’t be surprised if thoughts of doubt and fear bubble up. You might hear your inner critic or fearful ego say things like:

Your success is just a fluke.
You just got lucky this time. 
You may have reached this goal, but you won’t be able to do it again.
That scale can’t be right.
You’ll gain the weight back.
This success isn’t yours to keep.
You’re not worthy of this awesomeness.
You never stick with anything.
Don’t take a day off or eat anything “bad” or you’ll blow it all.
You have to work out and push yourself like a crazy person to get results.
It’s easier for everyone else.
Everyone else is getting there faster.
You don’t deserve this.
Nothing good ever lasts.

I know these thoughts because I have thought them all! And even as a trainer they still come up for me! This is not a bad thing. In fact, this is a great thing! That’s how we get stronger and more awesome, by learning how to manage the doubts and fears that come up for us by replacing them with thoughts of love, acceptance, and empowerment. So when you hear these thoughts creep in, don’t get mad or frustrated or discouraged, just think of your inner critic/ego as a scared little child who is just trying to adjust to all the new awesomeness. Give him or her a BIG HUG and say, “Thank you so much for showing me where I used to be and how far I’ve come, but now I am the BOOM KING/QUEEN/SHERIFF/MASTER/BOSS of this body and no one else.” Remind yourself that any and all success and awareness you gain is YOURS TO KEEP. Fear not, for you earned this, you did this, and you have new knowledge and support, making it truly impossible to ever go back to where you were.

Congratulations on another boomin’ week, Team! Special shout-out to Team Awesome for all of the yummy healthy treats we’ve been sharing with each other and for supporting one another with such love, kindness, enthusiasm, and passion. I am so proud and grateful to be a part of something so special. Have an empowered weekend and get those workouts scheduled for next week! Ba-Boom!!!!!

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New Year’s Revolution!

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Congratulations on saying YES to taking your awesomeness to the next level!

This was the first week of our Egan’s Fit Body Bootcamp New Year’s Revolution Challenge. And in a beautiful surge of awesomeness, our Team Awesome Boomtastic 2013 Challenge and Egan’s New Year’s Revolution Challenge have merged into one glorious clean-eating, strength-building, team-bonding, amazeballs challenge.

In the past week, Team Awesome has grown to over 75 people! Not just people, may I add, but the most amazing, supportive, inspiring, funny, fun, focused, kickass bunch of crazies I’ve ever met! In fact, not a day goes by that I don’t marvel at the incredible people that I have met through Egan’s Fit Body Bootcamp. There is something magic about Egan’s…something indescribable…something that brings the most amazing and inspiring people through those doors. No question about it – our Bootcamp ohana is super special!!!!!

As we head into our second week of our official New Year’s Revolution Challenge, my challenge to you is to take a good hard look at the STORIES you have been telling yourself up to this point. One of the biggest obstacles in reaching our goals can be the stories that we cling to about why we aren’t living the life of our dreams yet. Unconsciously or out of habit, we tell ourselves and the people around us all kinds of stories about who we are…do any of these sound familiar?

I just can’t lose this baby weight. 
It’s been really hard to lose weight since menopause.
No matter what I do, I can’t lose weight.
I have bad knees.
I hate working out. 
I’m lazy.
I’m broke.
I’m super busy. 
It’s really hard, because I have _______ (insert any illness). 
I’m not young anymore. 
My metabolism just isn’t what it used to be.
I lose weight, but then I always gain it back.
I’m not a morning person.
I just don’t like the taste of healthy food.
I don’t have that much support. 

And so on. We tell ourselves stories all the time and perhaps we aren’t even aware of the stories we are telling. Once we do become aware, our first instinct might be to judge ourselves for saying things that might be holding us back. Consider that there is nothing wrong with the things we’ve been saying, these stories have been serving us thus far. But today, we can ask ourselves if the stories we are telling are serving us NOW and  if they are helping us become who we want to be.

How radical and awesome would it be to replace all those old stories that aren’t serving you with new inspiring stories that lift you up and energize you! I can hear some of you saying, “but my stories are TRUE!” OK, but do those stories make you feel in control of your life and your future? Take your power back by trying on some new stories and seeing how they feel…

What story FEELS better to you:

“I have a hard time losing weight.” OR “I’m making my health a priority!”

“I don’t have time to exercise.” OR “I make time to exercise!”

“I hate working out.” OR “I’m learning to love burpees!”

“Change is hard for me.” OR “I love change!”

Can you feel the difference in your energy as you choose to tell stories that support your health and fitness goals? I know it can be uncomfortable to let go of the stuff we’ve said and believed for so long. Be easy on yourself through this process. Just observe, with gentleness, what stories you are telling yourself and others. Ask your accountability partner or friends/family to help you. Ask them to lovingly point out to you when you are telling a story that may not serve your highest good. Lean into changing your stories gently, one at a time, and have fun with it!

This week, When you hear yourself tell a story…try some delicious OATS

  1. Observe – “Hmmmm, that’s interesting.”
  2. Ask – “Is that true? Does it have to be? Do I want it to be?”
  3. Think – Is this story serving your goals and your highest good? What do you wish your story was?
  4. Substitute – Take your power back by picking an awesome new story to tell yourself (even if you don’t believe it yet – fake it ’til you make it! Try it on for fun!)

Keep up the great work, everyone!!! From here on out, I’m counting down the weeks of the New Year’s Revolution Challenge because it is easier and less confusing for all of our Egan’s Fit Body Bootcamp members, so WEEK 2, here we come!!!!!!! Ba-boom!

Drop me a line in the comments to let me know how you’re doing and what you think about the stories we tell ourselves and le me know what you think of those OATS! 🙂 XOXO

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Boomtastic Prep!

Happy Day-After-Christmas, Party People!!!! We are officially in our BOOMTASTIC 2013 Challenge Prep!

In order to reach our goals and get to where we wanna go, we gotta first know where we’re at! Before any challenge like this one, it’s always good to take an honest assessment of what our baseline/starting point is. This way, we can get measure our progress along the way, which will help us to stay motivated and focused!

Don’t worry about where your starting point is! This is your personal journey and wherever you are is exactly where you are meant to me. And guess what – one of the biggest secrets of creating your dream body and life is LOVING WHERE YOU and WHO YOU ARE TODAY! Not tomorrow, not when you reach your goals, but RIGHT NOW.

Loving yourself today (and all your perceived shortcomings which aren’t really shortcomings at all, but part of your awesome journey) will give you the energy and inspiration to make the shifts in your life that will help you reach your goals. Not only that, but you’ll be making changes out of LOVE for your body, not frustration or anger towards it, which will prevent you from over-training/starving/abusing/sabotaging your body.

Ready? Let’s do this!

OUR FIRST PREP WEEK TO DO LIST:

  • Weigh yourself and write down the number on your calendar or take a photo of the scale with your phone for a digital record of it!
  • Measure your body fat with a scale or a hand-held monitor and/or take your measurements with a measuring tape
  • Take your before photo
  • Take a few moments to write down HOW YOU FEEL. Just free write for a few moments about how your body feels and how you would like to feel. How is your sleep? Your energy level? Your diet? What health issues are you dealing with? What are your health blocks or challenges? Get an emotional/mental/physical/spiritual snap shot of where you are at then date it and keep it in a file with your measurements!
  • Sign up for a food tracker like Fitness Pal or get a journal to log your meals and workouts…I also wrote a post a while back about this and some other fitness apps

In my Bootcamp classes this morning, we also did a fitness test to gauge our fitness level – we wrote down how many reps we could do in 3 minutes of each of the following exercises – pull-ups, squat jumps, sit-ups, push-ups, jumping jacks, and burpees…it was brutal, but awesome! Give it a try or better yet, come and join us at Egan’s Fit Body Bootcamp!

One last thought…as we are thinking about our goals and where we want to go, promise yourself that you will be easy on yourself along the way. This challenge is about growth, awareness, and FUN, not about perfection, deprivation, or pain. We’ve heard it a gazillion times – “Health is a journey, not a destination” – and it’s because it’s the truth! Don’t buy into the fantasy that once you have reached your health and fitness goals that everything will be perfect. That kind of mindset makes us feel like we’re chasing a dream instead of living one! Learn to LOVE THE RIDE, bumps and all, and you’ll get so much more out of this challenge and out of each and every moment of your precious life!

Yay! I’m so excited and YOU ARE SO AWESOME for loving yourself enough to taking on this challenge! Here’s to getting even MORE AWESOME together! Let’s do this! Boom!

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Buh-bye Holidays! Time to get back on track!

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Body Burn Week Two: Habit Vs. Willpower

Hey there Body Burn rockstars!!!

Just a quick note to check in on all of you as we brave our second week of Egan’s Fit Body Bootcamp 4 Week Body Burn Challenge. We are half-way through week two and I know that this week can be hard. After the thrill of the initial kickoff wears off, we might begin to feel like we’re in an uphill race…we’re not even half-way there and “real-life” has set in again with work commitments, weddings, parties, Mardi Gras, who knows what else…but this is where we push through and remind ourselves that we have committed to 4 weeks of developing NEW healthy habits that are going to create lasting change in our lives.

You see, the secret to reaching our goals is not relying on sheer willpower to get us through our lives. Research shows that replacing undesirable habits with healthy ones creates longer lasting and better results than relying solely on willpower to reach our goals. Here’s why: Habits are not the enemy! Habits help us navigate the world without going crazy. Think of it as an evolutionary blessing that every decision we make in a day doesn’t have to be reevaluated and renegotiated in our brains! OMG, can you imagine how exhausting it would be (Should I get up? Which side of the bed? Should I have breakfast? What should I eat? Where should I eat it? Should I brush my teeth? With what?). The only issue is that sometimes we develop habits that don’t serve our bodies well and until we find new ones to replace them, those are our default.

We often try to break these “bad” habits by using WILLPOWER, but when we are tired, overworked, or under stress in anyway, our brains want the comfort of that habit so that it can conserve brain power to deal with the rest of everything else you’ve got going on. That’s the benefit of a challenge like Body Burn. It helps us to develop new habits that are healthier to fall back on when we can’t or don’t want to think so hard. We all got stuff going on, so relying on only willpower to reach your goals will give you short term benefit, but rarely long term results. Having healthy habits, on the other hand, will give you short term benefit AND long term results!

We’ve all heard that it takes 21 days to create a habit, so keep on experimenting and enjoying the Body Burn experience, and focus on the healthy new habits you are developing rather than beating yourself up for not having the WILLPOWER to be perfect, since willpower is really overrated and frankly, not that fun at all. Think of it this way:

Healthy Habits = LOVE for yourself

Willpower = FEAR of yourself

Which feels better for you?! Believe in your ability to replace old habits with new ones and have fun while doing it. Visualize what you want your “default settings” to look like and create a set of habits that allow you to go on autopilot once in a while without sacrificing your wellness.

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Happy HoliDAZE…

Ho ho ho, Bootcampers…how are the holidays treating you? Have you been making it to all your workouts? Have you been eating well? Getting enough sleep? Seems to me like December is just flying by this year! Here we are just “10 sleeps” away from Christmas and my list of things to do just seems to be growing! I find that during times like these it is super important to listen to my body and take extra good care of myself – my physical, emotional, mental and spiritual self. Here are my top 5 tips for surviving the holiday season:

  1. Workout. Schedule your workouts in your calendar like appointments and then stick to them. Sometimes I even OVER-schedule my workouts by putting two in a day, 7 days a week. This way, when things come up and I have to cancel a workout or two, I’ve still hit at least 4-5 days minimum. Keeping active will help keep your immune system strong and your stress levels down, plus it will help balance the increased intake of treats and libations that often come with the holidays.
  2. Supplement. During high stress/busy times, I take a whole-food multivitamin/antioxidant (you can get a whole-food multi from any health food store) and a good probiotic daily. I also have begun taking a raw whole-food B complex vitamin since I’m a vegetarian/vegan. I also keep some Echinacea capsules on-hand to start taking if I feel a tickle in my throat or people around me are sick.
  3. Sleep. When my calendar gets crazy, I scour it for times that I can fit in extra sleep and I’m careful to factor in my need for shut eye. Everyone is different, but everyone knows when they are not getting enough sleep. Learn to listen to your body – when it asks you to get more rest, DO IT. Go to bed an hour earlier. Sneak in a nap. Whatever it takes. I’m even for skipping a workout to sleep in if your body is asking for that (yes, you have my permission, just don’t make it a habit!). Remember that your body will whisper to you first and then it will SHOUT!!! Whispers are things like fuzzy thinking, tired shoulders, tension headaches, crabbiness. SHOUTS are twisted ankles, strep throat, the flu, pulled back muscles, migranes…you get the idea.
  4. Quiet. Make an effort to find just 5 to 15 minutes a day when you can sit alone, doing nothing, in a peaceful surrounding. It could be your bedroom, your car, your office. Just close your eyes, relax, and breathe. It is more critical than ever to find time to SLOW DOWN when things around you are moving extra fast. Take a moment each day to be present in the moment instead of allowing yourself to be unconsciously swept up in the whirlwind of holiday sales, crazy traffic, and the overall LOUDNESS of the season. I think of it like using a remote to pause the world around you…with everything frozen, you can take your time to look around and enjoy your life from a new perspective. You step out of the scene and realize that YOU ARE IN CONTROL of your experience.
  5. Love. To not only survive, but THRIVE through the holidays, my best tip for you is to OPEN YOUR HEART and “Embrace Love” as my sister, Alice says. Yes, the holidays are a crazy time when stress is high and calendars are overflowing with commitments, but the holidays are also the perfect opportunity to connect with people (family, friends, strangers) in the most magical and fulfilling ways. People’s hearts are more open than ever during this time of year…so use the holidays as a time to LET GO and LET LOVE…let go of the petty stuff that doesn’t matter, let go of stuff (physical and emotional) that you don’t want to take with you into the new year, let go of the need for perfection, let go of family baggage, let go of bitterness and resentment, let go of past hurts and ego, let go of worrying what others will think, let go of stress and anxiety, let go of it all and LET LOVE guide you this holiday season. Instead of stressing about all the STUFF you have to do, keep it simple and let your heart guide you. As Maya Angelou said, “I’ve learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel.”

Alice's "Embrace Love" mousepad available on Zazzle.com

Question of the Day: How do YOU thrive during the holidays? Share your tips for us in the comments!

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Inspiration Friday: DeRose Method Hawaii

Happy Inspiration Friday! Today’s inspiration is Guilherme Alves and DeRose Method Hawaii. Gui teaches “Bootcamp Stretch” a few times a week for Egan’s Fit Body Bootcamp but also has yoga classes all across the state. The style of yoga that he teaches is the DeRose Method, named after Professor DeRose, who you can read more about on Gui’s website www.derosehawaii.com

DeRose Method is what is known as Swasthya Yoga or “Ancient Yoga” and the benefits of this practice are many…but the practice is not just about the body, it is about the mind and the spirit. As it says on www.derosehawaii.com:

“The objective of all sorts of Yoga is a state of self-knowledge called samadhi. While promoting this state of extreme lucidity, the Ancient Yoga (Swasthya Yoga) also gifts the practitioner with several preliminary effects which will reinforce one’s biological structure. It increases the yogin’s vitality, health, energy, and life expectancy, to promote its goal: samadhi. 

Yoga’s physical benefits (muscular, articular, circulatory, neurological and endocrin) are nothing but interesting (and positive!) side effects of its practice.”

All I know is that I feel so clear, energized, and happy after taking Gui’s classes. And I have gotten so much more flexible. Yoga is not for everyone, I know. I bet some of you are saying, “I don’t like yoga”, “I’m not flexible”, “it’s too slow for me”, or “it’s boring”. I get it, I’ve said all those things before. But I’ve grown to love yoga and when I take the time to slow down for an hour of class with Gui, I feel like I have given myself a gift.

I will admit that there are definitely times when motivating myself to come to yoga class is hard. Especially when I’m busy. I often feel like I should skip yoga to get some extra work done. But the reality is that I am usually more productive after I’ve centered myself with an hour of yoga. Slowing down can sometimes be hard for me and I know this is true for many of us, especially at Bootcamp.

Getting motivated to go to Bootcamp is different. You know you will be pumped up by the music, the trainers, the other bootcampers, the intense workout. But with Gui’s yoga classes, it is just you, your quiet classmates, Gui’s soothing voice, and your mat. You will be forced to be calm, to be still, to slow down and breathe, reflect, and BE with yourself and your body. I think THAT is what many of us are actually resisting, not the yoga itself. Something to think about for sure.

Now I’m not here to convince you guys to do yoga. Even the DeRose Method philosophy states, “One must not choose yoga thinking in terms of ‘are its benefits worth the time spent?’, these benefits being neither physical nor, even less, spiritual. One must seek yoga if one feels attracted to it, as a painter would feel the need to paint.” But I will offer that yoga is a great way to help you become a more balanced athlete and all around human being.

So try out one of Gui’s classes, if for no other reason than to witness what an amazing athlete he is. Gui is living proof of what a strong yoga practice and vegetarian diet can help you attain. He can lift his entire body weight with his finger tips and can roll his stomach muscles in a way that will blow your mind. Conscious, caring, and devoted to his students, Gui is a true inspiration and a super cool guy! Thank you Gui for sharing your gift with all of us.

One last thing. For those of you that think yoga is just for for girls, hippies, or senior citizens, check out this awesome video that Gui showed us of Brazilian jiu-jitsu champion Rickson Gracie doing Swasthya yoga. Love it!

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