Tag Archives: weight loss

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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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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OMG! What Am I Going to Eat?!!!

That’s the first thought that comes to people’s minds when they are about to embark on a clean eating/detox plan of any type. I am participating in Egan’s Fit Body Bootcamp’s 4-Week Body Burn Plan which means no alcohol, no caffeine, no sugar, and no processed foods. There are many plans like this and for good reason – these things can wreak havoc on our bodies and taking a break from these toxins can give our systems a chance to rebalance and reboot to optimum health and performance. Thanks to the growing awareness of the negative impact of processed foods and animal products on our health (and planet), there are amazing resources to help make following a plan like this a piece of raw, vegan, gluten-free cake.

So for all of my fellow Bootcampers who are wondering, “OMG! What am I going to eat?” Here is a list of resources and inspiration for you. By focusing on what you CAN have instead of what you CAN’T, you will see that eating CLEAN can actually be a fun, enjoyable adventure that will have your body/mind/spirit humming at it’s highest vibration!

Clean Eating Support:

http://crazysexylife.com/2011/love-list-15-crazy-sexy-diet-tips/ – Kris Carr is an amazing resource. Go on her site, research her story, you will be amazed. And you will find lots of super healthy recipes and goodness on her site. Her Crazy Sexy Diet is a wonderful clean eating/detox program.

http://www.wholeliving.com/153124/how-2012-challenge-works/@center/152870/2012-whole-living-action-plan – LOVE the Whole Living Challenge. Great tips, resources, and recipes!

http://www.oprah.com/food/Oprahs-21-Day-Cleanse-Menu-Plans – Kathy Freston’s Quantum Health Vegan Cleanse was made famous by Oprah. Read up on Oprah’s site to find out more and find some great clean eating recipes and a menu planner

http://www.thewelldaily.com/main/article/create_your_own_cleanse_cheat_sheet – I just discovered The Well Daily and love their beautiful and inspiring site and emails!

http://www.livestrong.com/diet-and-nutrition/ – The Live Strong site is a huge wealth of information…you can find tips and info on pretty much any eating plan ever created including clean eating detox plans like the Paleo Diet, the Maker’s Diet, and raw food diets

Have fun everyone! Post your favorite resources for clean and healthy eating in the comments!

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Hey, Coffee…We Need to Talk.

 
Dear Coffee,
 
I don’t know how to say this, so I’m going to just say it – we need to take a little break. I know we have a lot of fun together and I really love you, but on Monday I am participating in Egan’s Fit Body Bootcamp’s 4-week Body Burn and part of the deal is that I can’t see you. I know that sounds harsh, but this is important to me and it’s only four weeks.
 
I know you don’t mean to be, but you can be really toxic and you’ve certainly given me some sleepless nights. And the more time I spend with you, the more of you I want and need. I don’t like feeling that kind of dependency. I need to know that I can handle my life on my own. I appreciate that you’ve gotten me through some really hard times, but I need to learn to be strong on my own.
 
I’m not blaming anything on you, but sometimes when we start the day together, I feel irritable and my body just feels “off”. Maybe it’s not you, but how will I ever know if I don’t take a break from this relationship. We have to trust that if we are meant to be together, we will find our way back to each other.
 
I want you to know, it’s not just you. This goes for alcohol and sugar too. But you are my special love. Let’s make the most of these last few days we have together and then reassess our relationship in a month when I am healthier, stronger, and more balanced.
 
Love always,
 
Kimi
 

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Fitness is a Journey…with Quiche.

We made it through Egan’s 28 Day Flat Belly program – how did you do? I’ve heard amazing stories of inches and pounds lost, energy gained, and new healthy habits being formed. Recently, I was talking with Bootcamper Josh (who has lost 24 pounds as of today!) about motivation. He bravely confided in me a couple weeks ago that his motivation had begun to slide and that while he had started out “gung ho”, he was now really only putting in about 50% effort. Of course, this is “asking for it” in the Bootcamp world. Telling your Bootcamp trainer to her face that you are slacking is a sure fire way to get a lot of yelling and extra burpees. But actually, Josh discovered that just by coming clean about his plateau in motivation, he was inspired to kick it up a notch. Once he put it out there and was accountable for his slacking, he found new motivation to get him going again.

Oprah once said, “The big secret in life is that there is no big secret. Whatever your goal, you can get there if you’re willing to work.” This certainly applies to your fitness journey. There is no big secret that will unlock your motivation forever. Even professional athletes lose motivation and inspiration along the way. But what separates the success stories from the failed attempts is the willingness to continue to find new inspiration and motivation along the way.

Fitness is a journey, not a destination. You will find things that work for you and things that don’t. You will hit plateaus. You will get bored. You will slip up. You will get busy. Your life and schedule might change. The most important thing to do is to listen to what your mind and body are asking for and then use this inner wisdom to find new motivation and solutions to your hurdles. Josh’s mind was telling him that he needed more accountability, so he acted on that by speaking up about his lack of motivation. This type of awareness paired with action is the true path to success.

The myth is that you set a fitness goal, you reach it and then you are happy and fit with the perfect body forever. That is not reality. The hard truth is, fitness success means setting goals and finding new motivation over and over again for the rest of your life. Fitness success is making a habit of continuing on the journey instead of throwing in the towel when things become challenging, uninspiring, or frustrating. Fitness success is training yourself to find the fun in refocusing, re-energizing, and setting new goals. The beauty of this perspective is that it allows you to enjoy life TODAY, wherever you are in your fitness journey, instead of waiting for chasing a perfect future that doesn’t exist.

So now that our Flat Belly Challenge is over, what are your new goals? What are the fun things you are going to try this month? Will you add another day of Bootcamp or try a new nutrition program? Will you try mediation? How about yoga? Will you add in a weekly run or swim? Share your goals for October with us!

My goals for this month…I plan to add in a weekly jog in my sassy Vibrams and also plan to try some new vegan recipes. Here is my first new dish. Vegan Quiche. I made it with a spelt pie crust from Down to Earth. It is filled with sauteed shallots, zucchini, spinach, garlic, extra firm tofu, almond milk, nutritional yeast, Bragg’s aminos, curry powder, and pine nuts. I topped it with sun-dried tomatoes and more pine nuts. Healthy dinner with leftovers for my lunch! Bon appetit and see you at Bootcamp!

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