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Posts Tagged ‘fat loss

Jan

Motivation & Momentum

I have had several conversations of late regarding “I’ve lost motivation”. This isn’t coming from new folks beginning a New Year’s Resolution diet. This is coming from long-term fitness friends that are simply a little burned out.

It happens. This thing called burn out. It usually shows up a few days after you know you should be back to your fitness routine but for some reason only you know, you just can’t muster your mojo. You know, that old feeling that creeps in and settles after holidays or some other stressful happening in your life.

This is a list of a few things that have helped me push past that burn out phase each time it happens.

-1 Remember why you started all of this in the first place. For you and only you. That place deep inside that drives you to be better than you were yesterday.

-2 Change things up a bit. It could be as simple as downloading new music for your workouts. It could be a hard as switching from lifting to CrossFit or group fitness classes.

-3 Get to the gym and spend 15 minutes working out. Odds are you’ll stay for a whole lot longer.

-4 Get together with your fitness friends. Have everyone bring a healthy dish and let them help you remember what you want to accomplish.

-5 Get off your butt and quit making excuses. You know you want it, just get busy.

Jan

Shedding

By garagegym107 Leave a Comment

Shedding: a. To lose by natural process: b. To rid oneself of (something not wanted or needed):

First impressions would lead a reader to believe that this blog might be about dieting. Ummm…Not so much.

After sitting here today realizing that I somehow had missed the new in this New Year, I realized that I’ve had some burdens that I’ve been allowing to weigh me down over the past couple of weeks.

Today I decided it was time to acknowledge those burdens and let them go. Shedding the negative and focusing solely on the positive.

Our lives are too short to dwell on carrying baggage, whether it’s a situation, a relationship, loss of material things, loss of motivation, and most importantly, the loss of self-esteem.

Everyone is not always going to do things the way you do them. That doesn’t make your way wrong, it makes your way different.

Be objective enough to step back and determine if perhaps your way has backed you into a corner or if it has truly brought you to a successful outcome. If it hasn’t, be open-minded enough to say so.

Shedding old habits, old stuff you have no need or use for, old hurt feelings, and old baggage is quite the positive way to start a new year, perhaps even a new way of life.

Just as snow melts and sheds the water away from the earth, do the same for things weighing you down, things holding you back from accomplishing your goals.

Hat Tip for the photo: TheOvenbird

Jan

It Is Supposed Be Hard

By garagegym107 15 Comments

As I got about halfway through an hour of rowing this morning, I started that little mantra in my head “Yes, it IS supposed to be hard and yes, you WILL finish this”… Funny thing about this cardio thing, I’d rather lift weights all day than to do a cardio workout for an hour. That being said, personal growth is found in discomfort.

Really, I’ve learned over the years that there is very little in the scheme of being fit that is truly easy. I have realized though that I get stronger as time goes by.

In the old days of battling for big losses, doing an hour of any type of cardio was mentally not possible. I was lucky to get through 20 minutes.

Who knew that 12 years later the battle for tiny losses would surpass the previous battles. I love it. Getting stronger and more fit is my end goal. Both mentally and physically.

As I pulled that rower handle over and over all sorts of things went through my mind. I started out facing my garage door, then I jumped off the rower and turned it so I could face my Vision Wall (a wall in GG107 filled with memorabilia). I realized that it has been quite sometime since I’ve updated it. It’s time for new motivating pictures and quotes.

Motivation isn’t always available in our endeavors. Discipline must come in to play at some point. It’s not always what I want to do and self-discipline is what pushes me to do what must be done.

Looking back over my journey, progress has never come when things are “fun”. Progress comes after the most challenging discomfort. Whether it was a personal struggle, work struggle or a fitness struggle there has always been growth during the greatest of challenges.

Hat Tip For Photo: Good Movies List.

Famous words of YODA:

Dec

That Space in Between

By garagegym107 8 Comments

Today I find myself sitting in that space between Christmas and New Year’s. You know, that space where most people sit around nibbling on the goodness left over from Christmas while in wait for the celebration of New Year’s.

For some folks, that space in between is the black hole of every excuse under the sun for throwing months of hard work away with that “I might as well wait (weight) until the new year starts”.

How about committing to yourself to not waste (waist) these next few days with that mindset. You know who you are. Especially those who are totally out of the normal routine. Trust me, your routine is calling you just as loudly as those left-over treats. In fact your routine is probably calling you just a tad bit louder.

You know you want to feel good. So get up and moving. Throw that crap out, in the trash can, down the disposal, whatever it takes.

We are brought up not to waste food. If someone gave it to you, throw it out. If the person that gave it to you truly knows you and knows what your goals are, they won’t care if you throw it out. If they get upset, then ask yourself what their true intentions are. Because trust me, it is your goal at stake. Not theirs.

This two-week sprint through the holidays is not about moderation. If you ate treats in moderation for two solid weeks, then really, is moderation truly the ultimate goal?

Get your food cleaned up and get on with your goals. Goals, you know, those things you set long before the treats of the season started showing up in every nook and cranny.

Get on with bringing your mojo back! You know you want it!

Nov

A Set Back Is Not An Obstacle

By garagegym107 5 Comments

Categories: Morphing of a Fit Woman
Tags: Body-for-Life, BodyBuilding, Community, CrossFit, exercise, fat loss, fitness, Garagegym107, Inspiration, Motivation, non fiction books, Set-backs; obstacles;, Working out, Workout

I’ve read a lot of posts over the Thanksgiving weekend and on in to this week. So much so that I felt the need to hold off on posting a new blog until I could really say something.

You see, I’ve been where so many people are today. The holiday season becomes such an obstacle for people who struggle with food. They tend to lose all sight of their personal goals and simply exist through the holiday season almost as if they have no control over the outcome. Phhhfffttt.

Having a work function one day, a group of friends celebrating another day, a holiday party on the weekend, not to mention the blended family chaos that comes for some of us. Kids can’t be here then so we will celebrate again with them, etc. These all turn in to excuses to forget your commitment to self.

It’s so easy to get caught up and just throw in the towel at the first tiny set-back. That little set-back snowballs out of control and becomes the obstacle. The daily effort now becomes a huge mental hurdle so the average or uncommitted person will say “well the damage is going to be horrible so just forget it until the new year”.

First off, don’t allow your small set-back to grow. Isolate the incident, remember your goals and keep yourself on the clean rails the remainder of the day.

Secondly, remember that it truly is ok to say no, whether its to a drink, an appetizer, a fancy schmancy dinner or that tin full of goodness someone dropped off at your desk. Live this season guilt free. You didn’t ask for that tin of goodies, so don’t feel guilty for putting it in the break room at work, just do it.

I’m not saying you should go without a treat or two. There is a huge difference between a treat or two and throwing in towel for the whole holiday season.

It is much easier to stay conscious of where you are and what your goals are than it is to back slide and then be faced with re-digging the whole you’ve already cleared.

Stay the course and don’t let a set-back become your obstacle!

Nov

No One Walks In Your Shoes

By garagegym107 21 Comments

Friday Fun! Now dance like a Boss!

Yesterday I found myself rather overcome with emotion the minute I set foot in Garagegym107. There is powerful MOJO associated with this place. I don’t question things in life that bring me joy and helping others surely does that.

Highlights from this week:

Two people commented on the progress one of the ladies that works out with me on the parking deck at work. Progress being noted by people not working out. Love.

One of the ladies that works out said “I see definition in my legs and I like it”. Small pleasures!

The old man in the gym who now waves at me every morning after I commented to him that I missed him this last few days. Just being noticed that you’ve been missed motivates some.

My friend said to me “treat yourself as good as you do your best friends”.

I got to speak to a group of women about nutrition. Now they realize we all struggle at some point. Realize that your journey is only about you. What’s right for you may not be right for another. Do not criticize their way because it’s not your way. Respect our differences.

Nov

You Just Never Know

By garagegym107 4 Comments

I have a very small personal training business with only out-of-pocket money for equipment and so on. That being said, I recently put together an order for some cool Garagegym107 sweat shirts (special order only). I must say I have been very humbled by the ladies who have gotten shirts. Just the sheer fact that they are wearing my blog name on their back is humbling.

This morning in the gym, I was asked to order more shirts. When I stop and think of the fact that my friends and family are willing to wear them I get all teary-eyed. It is a very special thing for me. You just never know who’s reading or who might be hearing a much needed message.

My little brother would probably laugh at me for being sappy. But deep down he remembers how unhappy I was before I started my weight-loss journey.

I want people to look at those shirts and google this blog from those fancy smart phones everyone has now-a-days and I want them to see the about tab.

I want people to know that this is me keeping it real and spreading the message that if you want to get fit YOU can.

If you want to beat the odds, YOU can.

If you want to take a step to a healthier life, YOU can.

But the real kicker here is YOU.

There are days that this journey isn’t easy, but it is always doable. The statement “how bad do you want it?” is often used.

For me it’s “How good do you want to feel today?”.

For me that feeling good comes from doing the right things for me. Whether that’s clean food, a hard workout, a free meal or a rest day. Getting to the point of even understanding what your body needs takes time and patience. But it’s so worth every single second and every tear you may shed. Anything worth having is worth working for.

Everyday we go through this life just trying to live through it. I ask you, what are you doing to really LIVE?

For now just keep moving forward.

Oct

Let’s Do Some Sprints

By garagegym107 2 Comments

Categories: Nutritional Cleanse Experiment
Tags: Body-for-Life, BodyBuilding, change, Clean Eating, Community, CrossFit, exercise, fat loss, fitness, food, gaining self confidence, Goal Setting, goals, Insecurity, Inspiration, Motivation, nutrition, weight loss, Working out, Workout

Want to see a group of people visibly get better before your eyes? Have them run sprints together. Not just a couple of rounds of sprints but instead 6-10 rounds of 100 meter sprints. It’s suckage to say the least. It forces each person to work hard through the pain. It creates personal growth. Ages range from 28-54 and yes, they all ran together.

After you’ve finished the timing for them, have them do the timing for you. Little makes people feel better than to see the trainer suffer the same fate they have just endured.

Nothing makes them feel better than to realize what they’ve accomplished when they finish.

Struggling together creates an unspoken bond. You know as a trainer, deep down inside they are pushing each other to run just a tad faster than if they were running alone.

Lucky for me today, two additional people came up and ran with me. Humbling and motivating that I didn’t have to run by myself, instead I GOT TO run with them.

Healthy competition is great as long as you are grounded in improving yourself more than anything. I don’t believe that every workout has to be a competition. Some would say that makes me soft, I disagree. I believe that its me vs. me. Not me vs. you.

If I focus all of my efforts on beating someone else, the person I’m not watching is going to pass me.

You vs. you, always.

Oct

Fantastic Friday!

By garagegym107 10 Comments

Categories: Living Fit Daily
Tags: BodyBuilding, Bright Spots, change, Clean Eating, Community, CrossFit, exercise, fat loss, fitness, gaining self confidence, Goal Setting, Motivation, nutrition, Training, Weight Lifting, Well-Being, Working out, Workout

Lets just start the day off here. Old School style.

If this doesn’t make you wiggle a little this fine Friday morning not much will.

This week has been a week of success for myself and quite a few of my friends.

My friend Melanie is seeing progress for the first time in a while, it’s given her hope and the belief that she can make changes… Here’s to you Melanie!

My friend Tami went to the doctor for a check-up and was told she is ridiculously healthy.

My friend Melissa is over her funky cold Medina crud she picked up after the Warrior Dash.

My client Sheena has made amazing progress since coming back after giving birth to her healthy baby girl 3 months ago.

My friend Mary who works out in our parking deck group has made amazing progress on her air squat ability.

My friend Jamelia, also of the parking deck club is shrinking before our very eyes.

Joanna sent the sweetest email of how much she enjoys the parking deck workouts.

My friend Carol came through her shoulder surgery and even though she knows there are months of struggle ahead, she’s up for it.

My friend’s son Jackson in Washington State was overjoyed with a simple box of freshly grown cotton that I sent from the deep south.

Let me tell you folks, it’s the smallest things in this life that matter most. Being healthy, having the ability to move your behind, even if not exactly to the movement you’d like.

But biggest of all is having the ability to stop and be reminded of all there is that is going right in this life more so than complaining about what is wrong.

And on a final note, high-five to the Madison, AL police officer that pulled over the driver that flew past a school bus that had its stop sign out this morning. Happy Friday peeps!! Make it a fantastic voyage!

Oct

Fear

By garagegym107 1 Comment

Categories: Morphing of a Fit Woman
Tags: Body-for-Life, BodyBuilding, Bright Spots, Clean Eating, Community, CrossFit, exercise, fat loss, gaining self confidence, Goal Setting, Inspiration, Long term weight loss, Motivation, nutrition, Weight Lifting, weight loss, Working out, Workout

I had a conversation with someone yesterday and unbeknownst to her I could detect a strong vibe of fear radiating from her. Self-doubt. As soon as the conversation started the list of health issues came tumbling out. As if in some way that list lessened the importance of her overall goals. She said “I just want to be healthy”.

Being healthy is a great goal. In the beginning using the term “I just want to be healthy” is ok.

Fear of thinking too far ahead is very natural in the beginning, especially if you have significant weight to lose. I understand that fear. I’m absolutely certain I emanated that fear myself 12 years ago when I started my journey.

But I learned the hard way that you shouldn’t allow yourself to stay in that zone for very long. If so, you become reliant on your excuses. I remember the big one… “my knees hurt”…yes, when you carry 168# of excess weight everything tends to hurt.

At some point that vague statement of “I just want to be healthy” must transition to a plan. The plan must transition to action. The actions them must provide measurable results. If you can’t measure your success, you are subject to relapse into old behaviors, often.

See yourself as you want to be, not who are today, but as the fit and healthy person you want to be.

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