Tuesday
Jan012013

How to Stay Motivated to Reach Your Fitness Goals 

 

You can do anything you want in life. I honestly believe that.

It's simply a matter of having enough conviction to actually start moving in the direction you want and taking daily action towards your goals.

Motivation isn’t enough. you must make a decision to change.

Let me explain...

You need to have a "reason why" and enough emotion behind your goals to really make it work.

Frivolous goal setting is not only a waste of time, it reinforces failure.

Does this scenario ring any bells?

You make some sweeping promise to yourself such as "This year, I'm going to lose weight and get in shape", or "I'm going to lose 20 lbs" or how about this one; "I won't eat fast food ever again".

Then, after a few days of being strong, tempation sets in and you let it slide.

You then become de-motivated that you couldn't even keep one simple promise to yourself and end up giving in.

You forget about the promise you made to yourself and about your initial good intentions and end upright back at square one where you started.

BUT…

What if you could actually make a promise to yourself and REALLY keep it.

What would YOU change?

Imagine for a moment...

How rewarding it would feel to change your life for the better.

Imagine for a moment...

How good it would feel when you finally lose that stubborn belly fat or that annoying 10-15 lbs that has been weighting you down from doing the things you enjoy and living the life you deserve.

Imagine how good it would feel to be finally be healthy and to have more energy all day long!

What would you do?

Go ahead...think about it for a moment.

Choose something, because don't let this be another year that you just wish you could make this year different. 

In fact, take a minute to get out a pen and some paper, because I'm here to tell you how you can actually make and KEEP a life changing New Year's Resolution and finally reach your fitness or weight loss goals by following a couple simple steps to make...

Make 2017 your BEST YEAR EVER!

I'm going to lay out the only two steps you need below, so pay please pay attention.  Your future health and happiness depends on what I'm about to share with you.

Are you ready?

It's a simple two step process.

BTW...I do this all the time with my very own goals, personally and professionally and to help my clients get the fitnes and weight loss goals they deserve.

Believe me when I tell you it works.

Step 1 - Choose a goal that's realistic and excites you!

If your goal is to become more fit and healthy, then instead of ust promising this to yourself choose a measurable objective.

This could be any number of things such as:

~ Lose ____ lbs. (insert your exact number)

~ Fit back into your favorite pair of size ____"Skinny Jeans" collecting dust in your closet.

~ Run 1 mile under 8 minutes

~ Perform 20 "regular" push-ups non-stop

~ Etc.

Step 2 - Write your goal down.

There's a saying that goes....

"Goals not written down are merely dreams".

So write down your goal(s) to take them from dreams to reality. It solidifies them in your mind on what you're trying to achieve.

Be sure to write them as statements as though they already happened. This has very strong subconscious power.

Something like:

"I attend boot camp three times a week, perform sprint intervals for 20 minutes on my non-camp days and weigh 140lbs...

"I am fit, healthy and love the way I feel".

"I love eating 3 healthy meals and 2 healthy snacks each day". 

 
As you noticed, it's written as though it's already happened and also includes:

~ Specifics: things that you'll do to achieve the goal.

In the above example it was "attend boot camp 3 x week and perform sprint intervals on my non-camp days".

~ Exact Numbers: "Weigh 140lbs"

~ Top Goal: "Fit, Healthy and love the way I feel"

OK, now the part that's going to engrain it into your subconscious mind.

~ Write down your statements and keep them where you will see them. Repeat your statement aloud to yourself several times a day.

First thing in the morning and right before you go to bed are the best times. It sets the tone for the day ahead and places the powerful, positive thoughts in your mind before you go to sleep each night.

Yes, the subconscious is a powerful mechanism, so don't be fooled by the simplicity of this. Just do it.

~ When reading and repeating your goal affirmation, you need to imagine yourself the way you intend to be.

Really see yourself living the way you wrote out your goal affirmation.

See yourself as your "word picture" describes.

Going to camp, exercising with your best, all out effort, with a toned, athletic physique.

Imagine how you think and the way you feel with your new body.

~ Be consistently persistent.

You've heard me say this before a million times.

You must repeat this process every day and the best way to do this is to write your statement on the back of a 3x5 or business type card.

Put it in your purse or your pocket and every time you think about it, pull it out to read it and remind yourself why you're adhering to your plan.

That's it.

Changes don't occur overnight.

BUT, in as little as 90 days, you could make some very significant changes in your life and to
your physique.

Those 90-days are going to come around anyway, so take action and start changing your life and your body today!

I want to hear from you and what your goals are for this year and how my team and I can help support you to make 2017 your BEST YEAR EVER!

It's not too late to register for my next boxing or kickboxing fitness program! Call me at 719-229-2639 to register while openings last!

 

Saturday
Jul022011

How to Avoid Summer Weight Gain

By , About.com Guide Updated June 29, 2011

 

Most people know to be prepared to fight weight gain in the winter, when the holidays and decreased activity can lead to a few extra pounds. But summer -- with its backyard barbecues, s'mores around the campfire, and yummy ice cream treats -- can also be a diet-sabotaging season if you're not careful.
Here are some nutrition and fitness tips to help avoid weight gain this summer:
 
Make Lighter Sides
Pasta salad goes great with burgers and dogs, but one cup of pasta salad can equal more than 500 calories. To save calories, use whole-wheat pasta and light vinaigrette or low-calorie Italian dressing. When you make coleslaw or potato salad, use light or non-fat mayonnaise.
 
Watch What You Drink
It's nice to have a refreshing, cold drink when it's hot out, but high-calorie beverages like regular soda, juices, alcohol, and sweetened iced tea add empty calories and won't fill you up. Instead, drink water with lemon or lime, or try seltzer or unsweetened iced tea.
 
Be Active on Vacation
Summer is a great time for beach vacations, but try not to spend all your days relaxing in the sand. Go for a swim, try kayaking, or take a hike -- anything that will get you burning calories.
 
Eat Fresh Fruit for Desert
Instead of high-calorie, high-fat desserts, enjoy seasonal, fresh fruits. Watermelon is a great choice because it's low in calories (only 46 calories per cup), and it fills you up because it's 92 percent water.
 
 Avoid Binging at Summer Parties
Many summer activities, like picnics and barbecues, revolve around an unlimited spread of food. Be smart when you're at these types of events. Don't overload your plate and try to avoid going back for seconds. Make spending time with family and friends your focus, not the food.
 
Go Easy on the Burgers and Dogs
It's tough to be at a barbecue or picnic and resist the temptation to eat burgers and hot dogs. If you have to eat that hot dog, try to stick to healthier toppings like sauerkraut, ketchup, mustard or relish. Stay away from cheesy sauces and chili. When you make your own burgers, try using the leanest beef, and throw in some chopped veggies such as mushrooms, onions and peppers to increase nutrients and save on calories.
 
Eat Grilled Veggies
Prepare healthy grilled veggies, such as corn on the cob (use no-calorie butter spray) or make veggie kabobs with zucchini, onions, tomatoes and eggplant.


Beat the Heat
Don't let the heat be an excuse not to exercise. Do your runs early in the morning or late in the evening, and make sure that you're staying hydrated on the run. If it's too hot and humid to run outside, move your runs indoors to the treadmill or try a different activity, like swimming.

Beat the summer heat with our NEW Women's Ultimate Fitness Kickboxing class at our spacious air-conditioned studio!

Limit Ice Cream and other Treats
It's easy to make eating ice cream a regular habit in the summer, but try to limit frozen treats like ice cream to no more than once a week. Or, better yet, stick to low-calorie but refreshing alternatives like ice pops or sorbet. 

 

Thursday
Apr282011

Colorado Springs Cardio Kickboxing - ULTIMATE FITNESS KICKBOXING

  

We had a absolute blast at the launch of our NEW ULTIMATE Fitness Kickboxing class on Friday.

The studio was packed!

Women of all ages and fitness levels showed up for the premier of Colorado Springs newest and most POWERFUL cardio kickboxing class - ULTIMATE Fitness Kickboxing (UFK).

UFK is a group personal training program that combines the high-energy and group dynamics of cardio kickboxing with the professional guidance of personal training without the high cost of hiring a personal trainer.

It is an amazing calorie burner!

In fact...

You'll burn over 860 calories an hour while you tighten, firm and tone your entire body and trouble spots while improving your stamina, endurance, balance, agility and coordination at the same time.

 

 

Unlike the typical, pre-choreographed cardio kickboxing classes offered at most fitness centers where all you do is punch and kick the air, ULTIMATE Fitness Kckboxing combines the intensity of high-energy cardio kickboxing, powerful toning exercises from my award winning boot camp and fun punching and kicking combinations using focus mitts and real boxing equipment to provide the ultimate cardio kickboxing experience!

Nothing else comes close...

ULTIMATE Fitness Kickboxing delivers a powerful punch to your fitness efforts by combining real boxing and kickboxing drills with world-class motivation, the best fitness conditioning and the accountability you need to give you the fitness results you deserve.

We began with a high-energy cardio kickboxing warm-up segment that included plenty of intense fat-burning cardio and fun kickboxing combinations mixed with some powerful core and lower toning moves.

Next, we completed of a fun fat-blasting circuit with a perfectly woven combination of hard-hitting boxing and kickboxing combination using focus mitts, the Everlast punching shield and plently of abs and core for a tight, toned midsection and lower body sculpting moves.

Below, Brianna executes some super fast punching combinations as her on the Everlast boxing shield. Punching is a great stress reliever and a great way to tone the arms. 

Below, April and Kendal partner up for some ab scupting under the watchful eye of their trainer. Hemakes certain that every second they spend tightning and toning their abs is flawless.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Check out the video!

 

There is still time to register for our June Ultimate Fitness Kickboxing class.

Call or text me @ 719-229-2639 to secure your spot while openings last!

2360 Montebello Square Dr. Suite F.
Tuesday and Thursday - 6:00 pm - 6:50 pm
Saturday 8:00 am