Tag Archives: fitness challenge

Congratulations, Awesome Ones!

Happy Sunday, Team!!! WE DID IT! We made it through our challenge and achieved INCREDIBLE things! So now that we have finished our 6-week New Year’s Revolution Challenge…Now what? Well, let’s take a minute to talk about that. With all that hard work under our belt and all the progress we’ve made, are we gonna sit on the couch eating Hot Cheetos, giving ourselves a “break” until the next challenge?

I hope you said, HELL NO!!! Because this awesomeness is a LIFESTYLE, baby!!! So whether you reached your goals or not, beat your numbers or not, made it thru the six weeks or not – the most is important thing is that WE KEEP GOING.

That being said, there are a few ways you can celebrate your win and shift your energy to be easier on yourself before our next official challenge so that you avoid BURN OUT. Learning to celebrate our accomplishments in a healthy way and taking the time to catch our breath, assimilate, and re-set before our next leap forward are key foundations of an AWESOME LIFE.

  • Take the time to recognize how far you’ve come. Look at your before photos. Make a before and after image that you can post and/or frame to celebrate your accomplishments this far (regardless if you feel you have further to go). Celebrate the NOW and think about the ways you are different today than you were 6 weeks ago/6 months ago/6 years ago. GIVE YOURSELF A BIG HUG and TAKE PRIDE IN HOW FAR YOU’VE COME!!!
  • Take a break from Fitness Pal or your food diary and practice the healthy eating skills you have gained. Use this time to build or re-build trust in yourself to eat intuitively and make awesome food choices on your own. This is a time to let go of the OBSESSIVENESS we can get hooked into and trust that we can take the training wheels off and NOT FALL.
  • Instead of setting new goals this week, spend some time writing down some PERSONAL STANDARDS for yourself. How many times a week do you want to be working out? How do you want to feel about your body? What do you want your food intake to look like? How much sleep do you want to get each night? What kind of life do you want to be living? Have fun with this and just enjoy the process of envisioning your dream life. When you are ready, say next week, THEN you can add some ACTION STEPS and CONCRETE GOALS to help you reach those standards.
  • Schedule in your workouts for the week. Keep the momentum going.
  • Make a date with your accountability buddies to talk about what’s next for you and share your PERSONAL STANDARDS and future GOALS with each other. Celebrate and chat over a healthy lunch or on a hike or long walk.

In your personal journey, you may find that you there are times that you surge forward, then need to regroup and sometimes even retract before surging forward again. When we mistake these moments of retraction for SLIPPING BACK, FAILURE, or NOT MOVING FORWARD, we can fall victim to unnecessary Post-Challenge blues and/or binges. Mastering the ebb and flow of reaching new levels of awesomeness is a beautiful thing to work on. So be easy on yourself, know that your achievements are yours to keep, and get excited for what’s ahead, because YOU are in control of your future awesomeness and it starts with today. 

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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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4 Things That Help Keep Us Boomtastic

Happy Friday, Team! As we gear up for our first Boomtastic weekend of the year and of our challenge, we will no doubt be faced with choices to make about how we are going to keep up with the changes we’ve started to make in our diet and in our lifestyle.

Weekends can often test our commitment to our goals. Social gatherings, unstructured schedules, and the desire for comfort and relaxation after a hard work week can make eating clean and sticking to our workouts tough. It can be especially challenging to transition from party-mode to health-and-fitness-mode after the holidays.

When trying to stick to a Challenge like this and make healthier choices over the weekend or in any other circumstance for that matter (vacation, family dinner, buffet, party), here are the things that help me:

  1. PLANNING
  2. SUPPORT
  3. ACCOUNTABILITY
  4. LISTENING TO MY BODY

For example, I actually felt the draw of First Friday pulling me out to the nightlife, but because I am doing this challenge and have a fabulous crew of AWESOME people doing it with me (SUPPORT, ACCOUNTABILITY), I opted to stay home and eat  homemade miso soup which I made yesterday (PLANNING)! Plus, I had already put it out there that my body wanted me to cut down on alcohol and catch up on sleep (ACCOUNTABILITY). And when I really took some time to check in and really think about what I wanted to do, staying home and waking up refreshed sounded more appealing (LISTENING TO MY BODY). Plus I had already made plans to workout with my Unicorn Sisters in the morning (PLANNING, ACCOUNTABILITY, SUPPORT).

So how are you going to weather the tough times during this challenge and beyond. How can you plan for success? Who is your support system? Who or what is going to hold you accountable? How are you going to check in with your body and when? These would be awesome things to think about this weekend! Take a few minute to write out your answers and take any needed ACTION so that your arsenal is loaded whenever the going gets tough. Definitely count me in as part of your SUPPORT and post your plan and declarations in the blog comments or on facebook for ACCOUNTABILITY.

Have a Boomtastic weekend full of sweat, rest, fresh organic veggies, water, love, magic, sparkles, and FUN!!!

Egan’s Fit Body Bootcamp‘s New Year’s Revolution officially begins this Monday, January 7th! Email aloha@hawaiifitcamp.com to sign up and join the fun!

misosoup

Vegan miso soup with kabocha, daikon, shitake mushrooms, seaweed, and sprouted tofu

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January 4, 2013 · 7:17 pm

Happy New Year!!! Boom!

“We will open the book. Its pages are blank. We are going to put words on them ourselves. The book is called Opportunity and its first chapter is New Year’s Day.” – Edith Lovejoy Pierce

 

Rehydrate,  eat nutritious healing foods, stretch, move, catch up on sleep, be easy on yourself. Take a moment today to listen to what your body wants and what you want to achieve during the next six weeks and beyond. You are limitless.

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January 1, 2013 · 4:55 pm

10 Boomtastic Things to Do This Weekend

Happy Friday! Our job this weekend is to get ourselves prepped and ready for the New Year and our Boomtastic 2013 Challenge. Enjoy this long holiday weekend and use it to create a supportive environment that will help support you on your journey.

Your Boomtastic Weekend To Do List:

  1. Weigh yourself and take your measurements if you haven’t done so yet
  2. Take your before photo
  3. Be sure you are signed up for Fitness Pal or have another way of logging your meals/exercise
  4. Clean your house! Sweep out the old to make way for new awesomeness! I’m dumping my Christmas tree this weekend for sure!
  5. While you’re at it – CLEAN OUT YOUR FRIDGE AND CUPBOARDS!!! This is very important! Take a moment to appreciate all the cookies, chex mix, and other homemade goodies you were given and then throw them out, give them away, take them to the office, just get rid of it! Dump the eggnog! Ditch the fatty leftovers! Start fresh and get the temptation OUT OF THE HOUSE. This will feel SO GOOD and will set you up for success.
  6. As you’re cleaning out your kitchen, get rid of anything that has trans fats or high fructose corn syrup! Take it a step further by getting rid of anything with the additives on this list
  7. Stock up your kitchen with delicious inspiring UNPROCESSED goodness! Take a moment to read about REAL FOOD on this awesome site and then create a nutritious shopping list for yourself or use one of these as a guide:
    Clean Eating Shopping List for Beginners
    Clean Eating Magazine Shopping Lists
    www.SuperHealthyKids.com Family Shopping List
  8. Be sure you have an accountability partner or team and if you haven’t done so yet, join us at Egan’s Fit Body Bootcamp and/or share the Bootcamp Love with your friends and loved ones! Letting people know that you are on a health and fitness mission will help you stay on track and help others know how to best support you!
  9. Did you do your fit test already? As many reps as you can do in 3 minutes for each exercise. Here are my starting numbers:
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  10. Workout and eat or prepare a super healthy meal! Why? Because we want to avoid the pre-New Year’s phenomenon of destructive binging and all-or-nothing craziness…there is NOTHING magic about New Year’s. You don’t have to wait until Tuesday to start. Don’t make your road ahead more challenging by doing unnecessary damage today. This challenge is not a death sentence, so don’t drink alcohol, eat sugar, eat fat, or lay around as if you will never get to do these things again. Think of what’s ahead as exciting and awesome rather than as a restrictive regimen and you won’t feel like you have to get crazy this weekend having all your fun while you can. My goal is to make this challenge fun and rewarding for us ’cause otherwise, what’s the point? 🙂

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