Motivation!

Fall and winter are an easy time to slack on the workouts, when in reality we should be stepping up our game.......gearing up for the holidays. 

Working out:

Reduces stress

Helps keep you on a routine

Lets you have a few more calories

Increases stamina

No matter what, getting in a 30 minute walk each day will help you keep a healthy habit. 

Danni Wins Biggest Loser!

Motivation get it here!

I could not be happier, this girl RAWKED her training with Jillian!

Yes, lift lots of weights = fabulous body!!!!

She stayed humble and found herself, and it shows. Yeah even with the spray tan :-)

Losing 121 pounds and the most percentage, it was a joy to watch.

The moment you work for something and achieve it, this is how you show it!

Each of the finals were amazing, and inspiring I couldn't be more proud of them and the kids.

 

Here is my take on it...........

http://www.examiner.com/article/danni-wins-as-jillian-s-last-contestant

 

Who did you want to win?

 

Thanks for reading!

Mother of 5 loses 80 pounds!

I'm so happy to share with you a SUCCESS story about a mother of 5 that shed 80 pounds!!!

http://www.examiner.com/article/mother-of-5-loses-80-pounds?cid=db_articles

Her name is Nancy Reinhardt, and you can find her on Facebook where you can get lots of FREE tips of fitness.
http://www.facebook.com/nancyreinhardtfitness

She has been featured in many articles, and she also helps others lose weight too. If your looking for motivation or inspiration this girl is the REAL thing!

Seriously just check out her body!

Guest Post: Looking for Inspiration: Pumped-up Dance Playlist 2012

Image: http://www.freedigitalphotos.net/

 Wow, I just love guest posts and I have another one for you that is going to help MOTIVATE you for your workouts.  This one is from Barbara Jolie, so enjoy!



Looking for Inspiration: Pumped-up Dance Playlist 2012


I really didn't start focusing too much on my health and fitness until my senior year in college. By the end of the third month of transforming into a "fitness freak," I started losing steam. The gym was boring! I wanted to give up, that is until my dear friend set me straight: "you aren't doing it right, man," she said. "The gym is where I multitask and catch up on shows, reading, and music all at the same time!" I laughed, but she did have one valid point—music was missing from my workouts.

Music definitely has a way of inspiring and motivating—no wonder so many instructors make sure that they have the perfect playlist for their pupils while teaching a Zumba, cycling, or weight training class for example. Music truly has the power to take your workouts to a completely different level. That's why you need to constantly update your iPod and bring it with you to the gym or when doing your daily walk in the park. Below I've compiled a list of songs that inspire me. Dance tracks are usually my favorite, only because they help me reach my target heart rate and make me push harder when I feel like stopping. Hopefully they'll be able to do the same for you too.

Where Have You Been, Rihanna

Let’s Go, Calvin Harris featuring Ne-yo

Too Close, Alex Clare

Tongue Tied, Grouplove

Wild Ones, Flo Rida

We are Young, Fun

Scream, Usher

Turn Up the Music, Chris Brown

Dance Again, Jennifer Lopez

Back in Time, Pit Bull

Chasing the Sun, The Wanted

These are songs that can be heard on the radio right now, but there are tons of other songs that can get you pumped, new and old. Would you like to share your thoughts on what/who would make it on to your favorite workout playlist?

This guest post is contributed by Barbara Jolie, who writes for the online classes blog. Barbara Jolie is an avid writer and blogger, interested in all things education. For questions or comments email her at barbara.jolie876@gmail.com.

Monday Motivational Quotes

Handstand pushups, gotta love'm.

I was out of town over the weekend, giving my nephew a brand new wardrobe for school. He seemed to really like it all, well the skinny jeans, hoodies and hightops for sure.

Today I needed some Monday Motivation.......enjoy!

" Small opportunities are often the beginning of great enterprises."
Author Unknown


" Live like there is no tomorrow! Constantly move forward and appreciate the motivation for your existence! It has cause! It has meaning! It has reason! Never give up and never look back! Choose to make a meaningful difference in your life and the life of others. Do it every day and DO IT BIG!!!"
Copyright © 2011 Jimmy Hagewood


" Do not reach but leap for the stars."
Written in 2011 by Roy Dela Calzada


" The boundary between FAILURE and SUCCESS is a very THIN LINE. That line is ATTITUDE."
Author Unknown


" What you get by achieving your goals is not as important as what you become by achieving your goals."
Zig Ziglar


" Stay committed to your decisions, but stay flexible in your approach."
Tony Robbins


" To be Successful and the best in your field, all you need to do is to beat your yesterday's achievements today. There is no better competition."
Written in 2011 by Joyal Mehta


" Dream big; at least you will have the joy of reaching for the stars instead of living in a box filled with unopened gifts."
Written in 2011 by David Robinson


" Every great success is an accumulation of thousands of ordinary efforts that no one else sees or appreciates."
Brian Tracy


" The difference between success and failure is determination."
Written in 2011 by Richmond Wilson


" Give yourself a perfect day. Do what makes you happiest. Look upon what gives you joy. Speak to those who warm your heart. Listen to that which lifts your spirit. Surround yourself with sights and sounds and people who give you pleasure. For all the happiness you give to others all year long, give yourself a perfect day."
Unknown Author


" All power is within you; you can do anything and everything. Believe in that; do not believe that you are weak. Stand up and express the divinity within you."
Author Unknown


" Happy are those who dream dreams and are willing to pay the price to make them come true."
Author Unknown


" Even in the dark a little star shines, so let each day be your masterpiece of light."
Spencer Chapman

A Guest Blog "MUST" Read

Last nights workout was great, and I have been feeling much more energized taking my 100 degree walk at lunch. I guess I am getting used to the heat.

My Stats today were not good, so I must get more cardio in. My weight in 123 no budging there. But my deficit is not high enough and I have not really pushed myself as hard as I can this past week. I'm working up a sweat don't get me wrong but as another year is added to my life, I have to work that much harder.

Hence the reason to post this blog!

Check out this guest blog because it just goes to show you can do anything you want to change your destiny and your way of thinking. Glad to report it did get popular vote yesterday!
www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4390483#comments


Workout - Am Yoga Balance PM Client ST
Time of workout = 45 min + 20 min = 65 min
Cals = 290

Lunch
20 min walk

Client workout:
Upper body ST 2x20

clap pushups 2x20
one arm pushup w/db 15lb pushup w/row 2x20
Bicep body cross 15lb
Bench dips 50

My Meals:

Breakfast

Cinnamon, ground, 1 tbsp 18 5 0 0
Regular Coffee, 1 cup (8 fl oz) 2 0 0 0
Old Fashioned Quaker Oatmeal- Plain (1/2 cup dry), 1 serving 150 27 3 5
Nutella, 1 tbsp 100 11 6 2
Dole Pineapple Tidbits 100% Pineapple juice, 0.5 cup 60 15 0 0
Breakfast TOTALS: 330 58 9 7

Lunch

Green Peppers (bell peppers), 3 tbsp 10 2 0 0
Greek Yogurt Brown Cow Natural - Blueberry, 1 serving 130 18 0 13
Yellow Mustard, 1 tsp or 1 packet 3 0 0 0
Bread, wheat (including toast), 2 slice 130 24 2 5
Turkey, Ground turkey, 93% lean, 3 oz 120 0 6 17
Grapes, 0.5 cup, seedless 30 14 0 1
Lunch TOTALS: 423 59 9 35

Dinner

Baked Potato, with skin, 1 small (1-3/4" to 2-1/2" dia.) 128 29 0 3
Turkey, Ground turkey, 93% lean, 3 oz 120 0 6 17
*Kraft Mayo with Olive Oil (reduced fat mayonnaise), 1 tbsp 45 2 4 0
Cheddar or Colby Cheese, Low Fat, 1 oz 49 1 2 7
Dinner TOTALS: 342 32 12 27

Snack

Banana, fresh, 1 medium (7" to 7-7/8" long) 109 28 1 1
Spinach, fresh, 1 cup 7 1 0 1
Almond Breeze Almond Milk, Unsweetened Vanilla, 8 oz 40 2 3 1
Whey Protein 100% Gold Standard Dbl Choc, 2 serving 240 6 2 48
Fire Water - 1/2 Lemon w/ 1 dash Cayenne Pepper, 1 cup 7 2 0 0
Snack TOTALS: 402 39 6 51

Snack 1

Cottage Cheese Low Fat (Dierbergs), 0.5 cup 80 4 2 12
Peaches, canned, water pack, 1 cup, halves or slices 59 15 0 1
Snack 1 TOTALS: 139 19 2 13

Snack 2

Nutella, 1 tbsp 100 11 6 2
Snack 2 TOTALS: 100 11 6 2

CALORIES CARBS FAT PROTEIN
Totals: 1,736 217 42 135
DEFICIT = 290

Motivational Quotes

" Success and failure are the two sides of a coin. You need flip it according to your strengths to see Success all the time."
Written in 2011 by Chinnappa Pasam

My belief is my strength
My commitment is my power
My passion is my key
My dreams are my breath
Nobody can stop me
Written in 2011 by Saba Huss

" I have no fear of failure and that is my key of success."
Written in 2011 by Naveed Tahir

" I'm strong of mind... strong of heart... I'm strong in spirit. There's strength within my soul, strength in my body. I have passion & ambitions. I am driven... determined & I will not go down without a fight because I have fire burning on the inside. There's something that whispers within & tells me...don't give.up! I swear it. I won't give up!"
Written in 2011 by Brianna G.

" Out of adversity comes greatness."
Author Unknown

" Believe In Yourself and the rest will follow."
Written in 2003 by Michael Lyons

" Never hesitate to follow your positive instincts; they could turn out to be your next positive direction."
Written in 2011 by Oyebisi Oluremi

" It's never too late to be what you might have been. Stop reliving the past; live in the present and face the future with courage, hope and faith."
Author Unknown

" Am not waiting for tomorrow because I am busy bringing the best out of today."
Written in 2011 by Felix Opaleye

" In the hands of your deepest fear lies the keys to your destiny."
Schiraz --- Submitted by Kerissa Kuis

" Every great success is an accumulation of thousands of ordinary efforts that no one else sees or appreciates."
Brian Tracy


" You have the courage and power to live your dreams."
Les Brown

How To Get Your Dream Body

" The best motivation is self-motivation. The guy says, "I wish someone would come by and turn me on." What if they don't show up? You've got to have a better plan for your life."
Jim Rohn

Always have a plan! How can you know where you are going with out one? My goodness its great to have goals but without direction and a plan you got nothing, notta, zilch!

So many de-railments can set in. Oh life just keeps on ticking and as they say time waits for no one so TURN ON and get going. You only have you to blame if you don't or even if you fail, so what its all on YOU.

My advise has always been give yourself the edge.

I know your saying "Trainer T. how do I give myself the edge"??? I have kids, I have school, I have responsibilities and I am tired. Well here is the secret so listen close. MAKE YOURSELF ACCOUNTABLE. Yes and by doing that you will have the edge over yourself.
Hum, how do you do that exactly?

1. Have a plan of what your going to do for the day BEFORE the day starts. Yes, make your plan the night before or even a few days before if you can. Block it down to time frames, work by calendar...YOUR important so pencil yourself in.

2. Stick with like minded people that lift you up, check up on you and keep you on course. This could be a friend, a workout buddy or spouse.

3. Feed your brain with good food, read and study things that are in line with your accountability's. Like the fitness books, motivational cds or the bible.

4. Just like savings, pay yourself first! Make yourself the priority then everything else. How can you be a better person if you are not focused on yourself? Put stock in YOU.

5. Make 1 change a day or week. Its not easy but it makes you have to stay aware and accountable.

6. Post notes every where of what you want, and how great you are, be your own best cheerleader. You will see that your mind will change and you will gain motivation from practice.

So give yourself and edge, what works for you to stay TURNED ON and accomplish those goals and dreams. Its NEVER too late to become a better you, and get your dream body.

Todays workout:
30 Day Shred level 2 w/10lb db

Green monster:
1/2 banana
2 scoops vanilla whey
1 c spinach fresh
1 tsp olive oil

NO EXCUSE I MAKE IT HAPPEN!

Motivational Quotes

New Month......New Goals

" Every great success is an accumulation of thousands of ordinary efforts that no one else sees or appreciates."
Brian Tracy

" You have the courage and power to live your dreams."
Les Brown

" It's the little things you do that can make a big difference. What are you attempting to accomplish? What little thing can you do today that will make you more effective? You are probably only one step away from greatness."
Bob Proctor

" You CAN succeed at whatever you do, as long as you simply take the right ACTIONS."
E.R. Haas

" Success does not come to those who wait - and it doesn't wait for anyone to come to it."
Tony Alessandra

" Life is too small for big grudges."
Written in 2010 by NK Grover --- Canada

" The Greatest treasure we have is the smile; no one knows what is hidden in it."
Written in 2011 by Radley R. --- New York

" The beauties of life are in the little things we fail to appreciate."
Peace Cyril

" Every act of kindness is a seed that will produce a harvest in your life in return."
Author Unknown

Do I Remember ME?

Today's Green Monster:
1/2 peach
1/2 banana
1/2 cup spinach
1/2 water
1 tsp olive oil

I am feeling so much more energized and its only been day 2 back on my monsters woo woo!

Do I remember me?
Sometimes we get lost in being busy, and we lose ourselves.

This happens to me when I try to do too many things on my to-do list. How do you fix this you might ask?

Reflect.

Reflect again.

I remember ME when I accomplished:
Starting another new business
Growing my relationships
Decorating my home to where it is my Zen space
Learning the practice of Yoga
Going to the beach and meeting another trainer
Taking new classes
Getting certified in Zumba
Writing on line
Listening more
Caring more
Giving more

I am not the same as I was last year, 2011 is going to be a better year then the year prior because I am learning, growing and changing.

Do you know everything that does not grow dies?

Its work but growing pays off, it lets you accomplish more then you thought and you look back and say......I remember me when I couldn't even ________ look at me now!

I like to keep a "Things that work" journal and I have talked about this before if you read my blogs. It is just about "dumping" what is not working for you and keeping what does. If you are repeating patterns something is not clicking.

Your either not ready for change
Not being honest, truly your heart does know
Making excuses (like I have with sugar)

If you did something that got you great results, stick with it. If your not seeing a change get information that will help you in that area.

Don't lose yourself in things, take time to know who you were, and who you want to be. Get with others that can help you, and cheer you on.

If you have broken or toxic things in your life that are changing you in a bad way, work on changing YOU then see what happens. You can only control yourself so why not be the BEST you that you can?

How?
Read
Seek experts
Watch videos
Have quiet time and reflect
Pray or spend time with God in his word

Dream, plan and go for the life you want!

NO EXCUSE I MAKE IT HAPPEN

Motivational Blog

Tonight is Yoga Core, and I am super motivated today since we have some sunshine.

Plan for the day:
Wash car
Get Valentines
Practice Zumba

Thursday Motivation:

" Struggles! Difficulties! Challenges! All these we see daily and we feel like giving up but remember: there is a dawn after the night."
Written in 2011 by Andrew Effiong

" Dream big and aim your goal toward the stars. You may not be able to reach them, but for sure they will guide your way through a satisfying successful life. Everything being built is the fruit of a dream. Dream big but above all, act upon it."
Written in 2011 by Eduardo Dominguez

" Hard work and Success are prone to attract each other with the same force."
Written in 2011 by Dr. Pravin Dhikale

" Your conscience tells you what your heart doesn't want you to know."
Written in 2011 by Louise Smith

" It takes an instant to change... for the better. Deciding to finally make the change could take years... or an instant."
Written in 2011 by Pete W. Zafra

" Don't put your happiness in the hands of someone else. If you really want to be happy, you have to find this happiness within yourself."
Written in 2010 by Lawal Olanrewaju Kazzym

" Successful people always have two things on their lips... silence and a smile; a smile to solve the problem and silence to avoid the problem."
Author Unknown

" If you have never made a mistake, you would have never learned anything."
Author Unknown

NO EXCUSE I MAKE IT HAPPEN

Motivational Blog

" Success lies in your power to focus and realize what you have seen in spite of the odds."
Written in 2011 by Bassey Ndon

" A positive attitude can really make dreams come true -- it did for me."
Zina Garrison

" When you feel that you are at the end of your path and there is a ten foot high brick wall right there in front of you, and you have nowhere to go but backwards, break down that wall and move forward. There are great and wonderful things on the other side of that wall… and, they have always been there. Let nothing divide you from what you need to do in life, and see the solutions that are right in front of you. The key is, you must break down what separates you from them and choose to find them."
Written inn 2010 by Rich Barnes

" There are so many people out there who will tell you that you can't. What you've got to do is turn around and say Watch Me."
Author Unknown -

" Life sometimes gets TEDIOUS; you got to be TOUGH ENOUGH!"
Written in 2011 by Swapnil G.

" YOU are the person that can change YOUR life."
Written in 2011 by Sharad Khare

" Vision without Action is Fiction."
Coach Abid

" Success is waiting for those who are ready to persist and face the obstacles in the path with positive attitude."
Author Unknown

" Over every high mountain there is a path, though it may not be visible from the valley."
Author Unknown

" Willingness + readiness + ability = destination."
Written in 2011

" As long as we persevere and endure, we can get everything we want."
Mike Tyson

Motivation in the cold

I wish I had some fantastic thing to blog about, like my workout today but I don't. My new RED hair color is pretty fantastic I think.

Its cold and everything is snow covered and you can see some of the "greenery" popping out. I think its Gods way of cleansing the earth, throw down some snow then appreciate the contrast from white to green and brown, the colors in the winter months.

Tonight is Zumba, one on one. Yay :-)

I have been practicing some moves Kelly gave me and some others that I have got from the dvd and youtube. My date is Saturday Jan 22nd to do a preview class. Thanks Kelly for the support!

Here is a link I got from a sparkler I wanted to share with you about what to eat after a workout
www.intense-workout.com/post_workout.html


During the winter it seems so easy to just knock off a workout in the morning when its only like 17 degrees, but to get results you have to stay consistent so I have been doing that with my meal plan instead.

NUTRIENTS with GOAL:
1/6 1/7 1/8 1/9 1/10 1/11 TODAY

Calories: 1,410 - 1,760
1,448 1,427 1,721 1,760 1,521 1,687 1,379

Fat: 37 - 65
50 41 41 57 42 46 42

Carbohydrates: 187 - 270
134 121 206 198 156 156 100

Protein: 60 - 145
123 154 148 120 127 164 149

Fiber, total dietary: 15 - 30
14 16 27 30 17 18 15

1/9 was my worst day of the week and not by much. (OH and I had doughnut at bible study last night with coffee)

How do you stay motivated working out in the cold?

Sleep in your workout clothes
Have great tunes
Warm up your car
Get a super cute workout jacket (Mine is green from LL Bean)
Look at your "fat" picture
Look at your "skinny" jeans

Any ideas please add to the list..............

NO EXCUSE I MAKE IT HAPPEN

Motivational Blog

Snow Glistening..........

Today I had to leave for work super early so I did not get in a workout. Had I watched TV I may have workout yesterday and made today my off day.

After work I plan to make some snow angels, and we won't know if anyone will be coming to bible study or not.

We plan on yes praise God.

I took a bunch of misc. pictures last night and will load them up if we don't have bible study.

I will leave you with some motivation today:

" Walking your talk is a great way to motivate yourself. No one likes to live a lie. Be honest with yourself, and you will find the motivation to do what you advise others to do."
Vince Poscente

" Keep surging forward even when struggle pushes you back for every trial is like a wind; it will try to push you back or make you quit. You have to stay strong for struggles don’t last; they come strongly and pass swiftly and only the ones who hold onto their grounds strongly and fight to go forward will emerge victorious."
Written in 2010 by Kiplimo Chemirmir

" I bowed at failure and it granted me success."
Written in 2011 by Felix Opaleye

" To live a creative life, we must lose our fear of being wrong."
Joseph Chilton Pearce

" Just as our eyes need light to see, our minds need ideals in order to conceive."
Napoleon Hill

" If you're truly determined to succeed you will! Those that NEVER give up transform dreams into realities!"
Written in 2010 by Aaron Forsyth

" Failure is nothing but tasting a fruit while climbing the tree of success."
Written in 2010 by Dr. Pravin Dhikale

" Ideas can be life changing. Sometimes all you need to open the door is just one more good idea."
Jim Rohn

" True greatness is not achieved with a quarter-mile lead and no rival in sight; it is grasped in the last hundred feet when one displays pure valiancy and conquers those more capable than himself."
Written in 2010 by Maxwell Schwam

NO EXCUSES I MAKE IT HAPPEN

Motivational Blog

Tonight is picture night, or week 2 of the challenge I need to RAWK this!

" Failure is a rehab center that leads to the success podium."
Written in 2010 by Felix Opaley

" Though many times you'll fail, still, success will count."
Written in 2010 by Jenirose Sulit

" If you open up your heart and mind, success will come in."
Written in 2010 by Anita C. Spaulding

" Ideas can be life changing. Sometimes all you need to open the door is just one more good idea."
Jim Rohn

" True greatness is not achieved with a quarter-mile lead and no rival in sight; it is grasped in the last hundred feet when one displays pure valiancy and conquers those more capable than himself."
Written in 2010 by Maxwell Schwam

" When we start our journey, the destination seems the most important thing. But when we reach there, we realize that actually the journey was our destiny."
Written in 2010 by Pradeep P.

" Motivation and Prayer are the water and sunrays that can aid the growth of a dream."
Written in 2010 by Felix Opaleye

" Learn to confront your fears head on because sometimes what you fear is not even worth your fear."
Written in 2010 by Doctor Mphukhe

"The most successful people started from NOTHING. They didn't wait for the opportunity to knock but created the opportunity on their own, worked hard and made history."
Written in 2010 by Senthilkumar Ramachandran

" Every investment begins from the journey of the mind. Moreover, before physical success there must be a mind success."
Written in 2010 by Yinka Olawunmi

" A mediocre idea that generates enthusiasm will go further than a great idea that inspires no one."
Mary Kay Ash

" Knowing is not enough; we must apply. Willing is not enough; we must do."
Johann Wolfgang von Goethe

Yesterday I got the rest of the things for the fitness studio, cork board, balls for jumpless rope and can't wait to put it all together. This morning 10 minutes Zumba, period.

NO EXCUSE I MAKE IT HAPPEN!

Mat Pilates and Motivation

I'm so happy that the yoga owner loved all the moves I did for her in a demo class. I will be doing the December 17th class and then I believe 1 day a week for sure.

I am so PUMPED! I really like this style of functional training, using your stabilizers is so good for you as you age. Plus if you want to be really good at form this really helps.

It was more like a SPEED mat Pilates, and of all the moves I did she did not say NO to any T. is very happy!

I think the change will be very good for her biz.

Just have to put the finishing touches on this routine, and decide what I feel I will do once I see the students. Sometimes seeing who is in your class decides or dictates your moves. Or for a good trainer that is, and I do consider myself one.

Tonight my client and I will be doing some dance Zumba and finishing up with some nice strength training.

I got the new fabric to finish the side of the studio area, now its a matter of getting the pvc and hanging it I'm sure it will look amazing. [that's by the TRX station pics later]

Friday workout:
Tonight with client [stats will be Saturday and cardio]

Thursday:
Pilates - Mat Ball Demo class = 30 min
Yoga Core - 1 hr
Mood - pumped!
Time of workout - 1hr 30 min
Cals burned = 205

Let me leave you with some SPRINKLES of motivation:
" Find the one thing you do well and don't do anything else."
Author Unknown

" Never worry about the delay in success because construction of WONDERS takes more time than ordinary building."
Vipin

" Do one thing every day that scares you."
Eleanor Roosevelt

" Learning how to turn stumbling blocks into stepping-stones can lead to great success."
Written in 1960 by Minnie Vallis

" Success is the fight between you and yourself."
Author Unknown

" The purpose of life is to discover your gift; the meaning of life is to give it away."
Author Unknown

" Everyone starts at the bottom; though he who strives, makes it to the top."
Written in 2010 by L.P

" Be happy for what you've learned and where you come from and be excited for where you are going."
Written in 2010 by Scott Jensen

NO EXCUSE I MAKE IT HAPPEN!

Motivation Running

Today I run.

" Failure is no word. Either you are the best or you will be soon."
Written in 2010 by Varun Arora --- India


" Everyone starts at the bottom; though he who strives, makes it to the top."
Written in 2010 by L.P. --- California


" Be happy for what you've learned and where you come from and be excited for where you are going."
Written in 2010 by Scott Jensen --- Utah


" Your journey has molded you for your greater good, and it was exactly what needed to be. Don't think that you've lost time. There is no short-cutting to life. It took each and every situation you have encountered to bring you to the now. And now is right on time."
Asha Tyson --- Submitted by George Wachirah --- Kenya


" Success in life is not earned by just wishing and believing. It only comes into reality when you know what to do to earn it and go after it."
Written in 2010 by Zakiyu Iddris Tandunayir --- Ghana
Often, people wish for great things in life but they don't do what will make them arrive at it. In the community where I come from, most of the youth always dream of becoming this and that, but they don't engage themselves in activities that will really make them become what they want to become.


" Destiny is all about the choices we make and the chances we take."
Written in 2010 by Ruheen Khan --- India


" Worrying about the future only robs you from enjoying the present. The future will take care of itself; it's the present that needs our constant attention. Learn to enjoy it for what it really is - a gift."
Author Unknown --- Submitted by Jennifer H. --- Kansas


" In order to make a difference, all you need to do is start."
Author Unknown --- Submitted by Rebone Mogotsi --- South Africa


Today is sunny and warm, I will look forward to an awesome workout run at lunch. I was going to bring my kettlebell but decided to enjoy the run on the pavement while hearing birds sing and seeing fish swim.......life is good.

Yesterdays workout:

Workout - Cardio and Yoga Core
Mood - burrrr
Wt - 124
Time of workout - 15 min + 60 = 75 min
Cals burned = 187

15 Min Running/walking inclines
1 hr Yoga Core class

Todays workout:

Workout - Cardio Zumba & Run/Walk
Mood - Brrrrring it
Wt - 124
Time of workout - 20 + 45 = 65 min
Cals burned = 227

AM workout:
Zumba Express w/Beto

Lunch workout:
45 Min run/walk inclines

NO EXCUSE I MAKE IT HAPPEN!

So What I'm Lazy

Ok, I had EVERY INTENTION OF GOING TO CLASS this morning at 6am....so what I'm lazy!

Can't I be once in a while?

It was a cardio mix class with my favorite trainer and it was warm out this morning and still I couldn't drag myself to go.

I was up

I was energized

I slept well

No excuse, but being lazy. Did not want to get in my car and drive 1 mile down the road to do it.

Ok, nuff said, nuff beat up T. moment......maybe next week.

STOP THE CYCLE! That's where change doesn't happen but procrastination starts, don't let this happen to you.

Did I workout?

YES

Would someone else do that?

Maybe

But the point is, Lazy is so not good for your health and wellness so just go for a few minutes, commit...then once you get going its all down hill from there. Find the MOST ENERGETIC person in the gym and get right next to them......

STEAL THE ENERGY THEY PUT OUT.

Works, nuff said.

Ok here is my fun workout and I really enjoyed myself and "felt the music" I only wish I had more time.......

After workout smoothie:
1 banana
1 scoop whey
1 cup cold water

Workout = Cardio Zumba
Mood - Happy
Wt - 124
Time of workout = 40 min
Cals burned = 120

Am workout = Zumba party mix
Afternoon workout = Walk inclines

NO EXCUSES!

Why Me?

Oh I can find every excuse in the world to have a "ME pity party" but its not going to work.

Why me when:

I will and can get focused - because I love myself enough to take care of the body God gave me

I can stop excuses - really are they valid, nope!

I will find ways to encourage myself - find 1 good thing, its not hard (my feet)

I won't let others de-rail me - nope, going to stick with my plan of action

I have spunk - somedays more then others

I may have to push myself - yup, my own GO button

I will have to motivate myself - no one can do this for me

I can create a good environment to do good - color I love color

I won't let time get away from me - if I make it important I will do it

I will try new things - I won't fear the unknown

Why me? well......why not me, I'm the only ME God made like this "a one of a kind" so I may as well honor him and do the best I can with ME.

Today's stats:

Wt = 124

BF% 24 *sigh - really those pumpkin muffy tops are killing me, STOP the sugar madness!

BMI 20.7

Last night Yoga was wonderful, after Kettlebell I was so sore. Yesterdays calore burn total was 233.

I also got 2 orders to make shirts and socks at Yoga class so I will take pics and blog about that. Its so fun and if I can make extra money even better :-) Oh I will start my boxing clients week after next - the 15th placing the add on the 12th.

Did you know Cornish Hens are chucked full of protein? 24 grams I think I will be making more of them this month. (got a pic too need to load up)

Cals 175 (baked with a tad of olive oil)

Workout tonight - Zumba

NO EXCUSES!

Playful Workouts

I wish I had something super insightful to share today but I am feeling playful instead.
Have you ever heard of Fitness Poker?
http://www.examiner.com/fitness-trends-in-st-louis/how-fast-can-you-play-fitness-poker


I did this article on it because I feel like you have to mix things up, hence the reason I went to the Dollar store and got a Hoola-Hoop!

Did you know there is always an exercise you can do to be inspired? You don't have to do the same ole same old again and again till it becomes like work.
(insert not counting runners here) But still you vary your runs and times so that is changing it up and either you like running or you don't per say.

My friend Steve from Fitness and More just sent out a newsletter on this exact subject (insert great minds think alike?)

Workout today - 3 mile Run at lunch

Smoothie:
1/2 banana
2 scoop vanilla whey
1 c water
1 tsp olive oil

I leave you with some inspiration today:
" When we are motivated by goals that have deep meaning, by dreams that need completion, by pure love that needs expressing, then we truly live life."
Written in 2010 by Thami Lomo --- South Africa

" Eliminate thoughts of inaction and doubt. Find, add, create and manifest creative and action thoughts, then create and act upon them."
Written in 2010 by Jesse Barkasy --- Connecticut

" Life is one big road with lots of signs. So when you're riding through the ruts, don't complicate your mind. Flee from hate, mischief and jealousy. Don't bury your thoughts, put your vision to reality. Wake up and live."
Bob Marley

" Components of success consist of understanding your god given talent, committing yourself to it , excelling in it and positively impacting the lives of others."
Written in 2010 by Samuel Pennington Baidoo

" Every investment begins from the journey of the mind. Moreover, before physical success there must be a mind success."
Written in 2010 by Yinka Olawunmi

" When you're following your energy and doing what you want all the time, the distinction between work and play dissolves."
Shakti Gawain

" Sometimes, when we want to get motivated, we only have to remind ourselves of what we are striving for."Written in 2010 by Jasper Tong

" Forget past failures! Focus on the NOW and what needs to be done today to help you achieve your dreams!"Written in 2010 by Aaron Forsyth

NO EXCUSES I MAKE IT HAPPEN