Obstacles

Everyday we run into obstacles that try to derail us from reaching our goals. But, it's how we overcome these obstacles that makes us the winner!

This morning, I woke up to no power in my house. At first, I was like- but, I have this TO Do List that is crazy! I want to blog, I want to get my newsletter out to my peeps, I want to workout! I already have it set in my mind that today is a Tony Day! Chest and Back with some AB RIPPERX to be exact. That is just the start of all the things to do. There are emails, and chatting on Facebook, there are tools I want to create and just a life with power is nice. I mean, breakfast starts with some coffee and oatmeal! How do I make that without power? I look at it as my first of many obstacles for the day!

I decided that I would come to Starbucks for my coffee, my oatmeal, and yes to write my blog! Who knows what else I will get accomplished as I sit here (using their free wifi) as I enjoy my coffee!

See, since last night (or actually longer) I have been realizing I miss the challenge of Chest and Back. I miss the fact I was actually working toward my goal of one day doing a full unassisted pull-up! But, to do that I Need to actually do pull-ups! See Chalean Extreme with Turbo Fire is an incredible workout, and it's building those muscles. Yes, it's easier in a way, as there are no pull-ups in it. BUT, it's not helping me ever achieve my goal! So, I am not going to rid my life of Chalean Extreme, I am just going to add in some P90X! (I love variety anyway). This is my new goal, my mind is set! Push-ups and Pull-ups galore! I will love you again.

But, as I woke up excited to get jiggy with Tony, the power thing really threw me off. How? How am I going to do what I had on my list, that I had been thinking about? How can I push play if there is no power? Well, I could let this obstacle get in the way, but I won't!

After I finish my coffee, I will be heading home. I know that the P90X books include all the worksheets, plus I have them available in my workout log book! I'm just going to grab my worksheet and follow along! See, I have done the workout enough that when it says reverse grip chin-up, I know what that is and can do it! If I don't, I believe the P90X book explains all the moves in detail! So, I could always go there for a reference! Yes, I will miss Tony's off the wall humor, but no- this obstacle will not defeat me today!

Now, that said, what obstacle is getting in the way of you reaching your goals, accomplishing your to do's? What are you going to do about it? Are you going to sit back and let it happen, use it as the reason you did not get ahead? Use it as your excuse for the day? Or, are you going to rise above, find a way around it. Move past it to achieve or get yourself one step closer to your goal? Only you can do it! So JUST GET IT DONE!

Heather

If you'd like help reaching your fitness goals, please let me know. I'm a free coach and want to see you succeed! Sign up here for my free newsletter:

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Little things over time...

You know, I think everyone has some time in their "transformation" where they think that the results will never come. We get up everyday, we workout everyday, and we eat right all the time aiming for the bigger picture. Ok, yes we all slip a little here and there, but for the most part we are consistent. We are doing a little bit everyday and we are moving forward.

We all at some point wonder, when am I going to fit into these jeans, when am I going to see my arms all toned, when am I going to be running that mile without a break. We all have these feelings. It doesn't matter if we are new and making small steps or if we are doing this constantly for awhile, we all have a goal and we all wonder when we will achieve it. We all have our little doubts, or thoughts that you'll never hit that goal you see. But, if you stay focused and you keep going, and you keep doing a little bit everyday, you will be surprised one day when you wake up and brush your teeth and what do you see in the mirror, some cuts on your arms Those cuts show the bicep or shoulder muscles you worked hard to get. Maybe you stepped on the scale and it finally budged in the direction you have been waiting for! Maybe your jeans are a little loser then they were yesterday or your in a new belt hole.

What I'm saying is that if you keep going, you keep doing the little things that improve your health everyday, eventually you will get to your goal! They will suddenly appear to you! So, start paying attention! Look for the small things, look for the day you pushed a great workout an were not out of breath, look for the day you increased the weights because what you used the last time where too light, look for the day that cut in your arm or stomach just starts to appear! Then tell everyone! Tell people your making progress and all your hard work is paying off! You know why? When you tell someone of your accomplishments, its a reward for sticking to it everyday! Yes, it's a small step, but it's a step! When you have something to shout out about, then you know what- you'll have set your mind up to look for the next small step toward your goal. Ok, so your a little shy and don't feel like telling the world about your success, here is a secret that I do.

Every morning when I wake up, I grab my little journal. I write down 7 things that I was successful at the day before. I write down 7 little things that pushed me to my goal or you know what, that made my day! I focus on each little step in my journey! I write down that I skipped the cake at the party or that I did a workout and was at a higher intensity then the day before. Sometimes, I just write - I did my workout when I didn't want to! On good days, I write, I say my shoulder muscles when I brushed my hair. Today, I was happy to say, even my shadow looks fit! By spending 5 minutes each morning to focus on what you accomplished and achieved that day before will set your day up to do and achieve a little more today! These little 7 things will add up over time! Then, sooner then you think, you will be writing that you achieved your goal! Only to find out, at the same time you achieved one goal, your starting on a new one!

So, do a little bit everyday! Write down your little successes! When your having a bad day, and think your not going anywhere, then look back on your journal and look at all the things you have achieved! Look at all the little struggles you had on the way, yet managed to accomplish and overcome!

This trick can be used for anything in your life! Reach all your dreams, not just your health and fitness goals! Write down the little things that drive your day, make you happy, make you a SUCCESS!

Have a great day!

Heather

I'm a fitness coach and can help you reach your dreams. You know what, I do this for free! Join me today by signing up here, after you sign up email me and let me know how I can help you! I know you can SUCCEED : http://tinyurl.com/JoinMe4Free

A penny a day

I started reading this book called The Slight Edge, The Secret to a Successful Life by Jeff Olsen. I honestly just started this book, but have to say there are some great tips in there for improving your everyday life. This is one tip I found so inspirational I wanted to share.

Basically we all live in this instant gratification world. We all want something immediately. Especially now a days with the internet, cell phones,... things are available at the tip of our fingers. But, not everything comes that quickly. There are things that take time to nurture and grow.

Jeff talks about starting with a penny. A penny not being nothing, but being a very insignfincant amount of money, but its something. Each day, add another penny into a jar. So, ok, 2 days you still really don't have a lot, but you have something. A week, still not much. But, if you kept adding a penny, in a year, 2, 5,.. that little penny in a jar and all those extra little pennies you keep adding will eventually add up to something big!

I like this example even more. And, if you keep looking you will find hundreds of examples in life about the penny.

Take your fitness. If you do nothing, you have nothing. You may slowly gain weight. Your health may start to get worse. Your starting with nothing, or maybe worse, moving backwards! But if you start with one penny, and make it grow, you can make a change. Take your one penny and turn it into a 20 minute workout. After that one workout today, will you get results. No, probably not. So, you add another penny the next day- another 20 minute workout. Do you see results now, no still probably not. Keep doing this for a week, each day adding another 20 minute workout. At the end of the week, what results do you see. Well, you may feel better and yeah you may see a little improvement. But, overall those 10 lbs you want to lose still are hanging around.

Now the question, are you part of the committed. The person who will stay the course and know that next week you will continue to add a penny a day? Or are you one of the many who get frustrated with the lack of results and quit?

If your one of the committed and say you continue to add the 20 minute (penny a day) to your daily schedule. After a month, what do you think you will see? I bet that scale will start to move. I also bet your clothe may start to feel just a little bit loser?

Now, you are on track to adding your penny on day 365. One year later. What results do you think you will see? Think those 10 pounds are gone now. I would say- probably? Are those muscles starting to really pop? Possibly! Have you reached your goal and made new goals- Hopefully!

What I'm saying, a penny a day is a little commitment everyday. Everyday after your done with your little workout, you may ask- do I see results yet? You know what, that question maybe no for a while. But, then one day- Bang! Your like, wow, I look great! I am changing. My little effort everyday is paying off! I decided to stay the course, stay committed and now I am getting results!

I am quickly going to tie this to my story. If you are actually on my blog homepage you will see my photos over time. I remember everyday thinking, gosh, I workout and workout and workout, yet I NEVER saw the changes. I was getting bummed, I was like why am I doing this everyday? It's just not working. Then, one day I put that little slide show together for myself. I was suddenly amazed! I instantly could see the changes between each month! I'm glad I stayed the course. I'm glad I committed to that penny a day. I'm glad I keep adding to my jar. My penny has really added up to something big!

What's your story! Are you in debt and just waiting to get started in saving? Are you ready to just do a little bit today. Just a little more tomorrow. Are you willing to get past the, I'm not seeing this pay off now and just stay the co

urse?

I think you should be saying YES! I can commit to something small each and everyday because I know the results will pay off in time!

If you need help getting started today, drop me an email. I'm a Coach here to help you! I provide support for free, so just email me and let's chat how we can get you started!

My First Penny! Day 1

After adding many pennies to my jar, the payoff is big!

Keep Pushing Play and Keep Adding to your jar!

Heather

Web: www.TheFitnessSpot.net

Email: HeatherB@Beachbody.com

DESIRE OR EXCUSE?

I had this conversation with a co-worker the other day which had me thinking ever since.  Which is stronger your desire to get what you want or your ability to make yet another excuse as to why you can't do something?

This lady I work is like most of us, gets home from a long day at the office to a ton of more stuff to do.  For her, she is study and taking classes at night.  For many others, its the kids, family.   For me, a lot of my evenings are spent helping my coaches and coachees exceed in meeting their goals!  So, we all have a busy life and can find an excuse to not reach what we want.

Anyway, back to my story, this lady was upset about how tired she was all the time.  She was also complaining how people constantly were asking her how "they" were doing and when she was due?  Yes, they were asking when she was going to be having her baby, and she wasn't pregnant!!  How embarrassing!  She was saying how she needed to lose some weight!

So, I said, you know I'm a Free Beachbody coach!  I help people everyday with reaching their goals to lose weight and get more energy and just feel better about themselves.  I told her that I would highly recommend she try these fun programs she can do at home to workout with, that I could help her stay motivated, answer her diet questions,....  And, that she really could get the results she wants including more energy!

She immediately said- I don't have time to workout!  A fellow recommended she take a walk at lunch.  She stated she takes a nap at lunch.  I said I do my workouts at 5 am, again- there is no way I can get up that early.  The excuses were one after another.

We also talked about diet.  I asked- do did you participate in the Ice Cream Social our office had for Earth Day?  - Yes.  Do you grab a donut every Friday that again or office gives out to their employees?  Umm, yes!    She continued to tell me sweets were her thing?  She had cravings for sweets!  

So, this whole conversation had me asking- which is stronger your desire to get what you want or your ability to make and excuse why you want do what it takes to get that result?

For me, its the desire to reach my goals!  That's why I workout before work!  I commit time in my day for my workout!  Working out in the morning, as much as I hate getting up early, really does give me more energy throughout the day!  I focus on my diet!  I drink my Shakeology to give me the vitamins/minerals I need to help my day get really energized!  I focus on all my meals to get  a balance of proteins, carbs, and some fats!  I eat enough, but not too much.  I turn down all the fun social events at work or with friends that are not good for me!  Why do I need to eat a donut on Friday or join in that ice cream social, or all the cakes for the birthdays just because the rest of the office does?  I don't do it, because my desire is strong!  Yes, I could make an excuse, ahh just one donut will not kill me.  But, yes it will slow my progress, so the desire kicks up again!  

I will get what I want and I will succeed!  I know my desire is stronger then those excuses!  Is yours?  If not, what will it take you to get that fire, that spark to get you to realize your dreams and desires are important and they are probably easier to obtain.  Your first step is getting rid of those excuses!  I know desire takes a little work and is harder to achieve then those excuses, but the end result is always more amazing!

Now, if you need help reaching your goals, remember I'm here to help you!  I offer free support and motivation to my coachees!  All you need to do is email me and I will tell you how to get started!   

Dream Big and Succeed!

Heather

Email:  HeatherB@beachbodycoach.com

Website:  www.TheFitnessSpot.net

212 Degrees

I am taking this blog post from my coach, Barbie.  I really hope she doesn't mind.   It only takes a moment, but is worth watching.   I really wanted to share with all of you!

212 Degrees!