Tag Archives: self-love

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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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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But what are the RULES?

Guess what…I have been purposely VAGUE on what the “rules” are for our Team Awesome Boomtastic Challenge because I truly believe that YOU KNOW what you need to do to be healthy. If you sit quietly enough and REALLY listen, your body will tell you exactly what you need to do to make this the healthiest, happiest year yet. And when you listen to yourself and follow your own intuition about what is true for you and what YOU need, the results will be so much more meaningful and lasting.

I know it would be so much easier if someone would just tell you what to do, what to eat, how to magically cure all your aches and pains, and how to heal all of your emotional issues, but when we rely on others to design our lives, we lose touch with who we are and what it is WE NEED to be our best selves. We go on auto-pilot and tune out the only person in the world who is completely 100% invested in your health and happiness – YOU!!!

I am here to guide you, support you, inspire you, and give you recommendations based on what has worked for me. Some of it will resonate, some won’t, and that’s OK! Take what you want and leave the rest. As a team we are here to support each other in becoming more and more awesome everyday. Share with each other, pump each other up – it’s amazing how the more we help others, the more we grow, expand, and evolve too.

Yesterday I took some time to listen to my body and this is what it told me it needed:

  • Sleep (I listened and went to bed at 5pm and woke up at 5am! OMG!)
  • A break from booze (I plan to go dry for at least a month – although I’m allowing myself a couple drinks when my Unicorn Sister May comes to town to visit in a couple weeks! Yay!)
  • Some alone time to get organized (yesterday and today I caught up on housework, work, email, and other stuff I’ve put off during the holidays)
  • Water water water! (drinking some as I write this)
  • More organic, raw, vegan, unprocessed deliciousness in my diet and less dairy and processed sugar/white flour/white rice/white pasta, etc. (made some yummy mostly raw mushroom kim chi sprouted tofu nori rolls for lunch today – see photo)

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Each week, I plan to take some time to get quiet and check in with my body to see what it needs and wants and I encourage you to do the same. Simply lock yourself in a room somewhere, turn off all media, disconnect from the outer and connect with the inner…write down any inspirations or messages you receive and then ACT ON THEM.

Remember – change only happens when YOU REALLY WANT IT. And if you really want something, you will find a way to achieve it and you will magically manifest the support you need (that’s where me and your teammates come in!). My wish for you is that this is the year that you discover what you truly want and you take full ownership for how you are going to create the body and life you desire. I believe in you, but to be Boomtastic YOU gotta believe in you!

So…what is your body telling you, oh Awesome One?

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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

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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