Hello Old Friends! It's been a while....

That title sounds like the beginning of a cheesy 80’s song doesn’t it (Acutally, I think it is!)?  Well for me today, it was the recurring theme for my workout.  With the swelling in my ankle down after 3 weeks off (OMG seriously!?!?!), my food for the week taken care of (Thank you again to My Fit Foods) and feeling like a sloth sitting on the couch, I made my goal for today to officially get back in the gym. 

I decided to go during my lunch as I am not back in the routine of getting up early yet. All morning while I was doing my work for my full time job, I had my workout music blaring in the back ground.  Hello old friend #1!  Thanks for getting me pumped up and motivated. 

At the stroke of noon, I mixed up my usual workout drink of water and glutamine (tastes like cherry), grabbed my music, slapped on my shoes and was out the door!  As I was walking to the clubhouse in my condo complex, I started sipping my drink. Hello Old Friend #2!  The taste was immediately familiar. 

All of a sudden in my head it was 2006 and I was getting ready for my figure show.  It all flooded back in…the hard work, the dedication, the motivation, the exhaustion, the sweat, but mostly the desire.  It is the type of desire that drives a person to do their very best and leave nothing on the table.  It is the type of desire that drives a person to all ends of the earth and enables them to jump over or mow down any obstacle in the way of their goal.  At that moment I knew I this was going to be a HARD but GREAT day back.

As I walked into the workout room I saw that no one was there.  It was just me.  No one was there to distract me. No one was there to steal the equipment.  No one was there to make sure that I got every set and rep done.  No one was there to keep me from slacking off.  I was completely alone and on my own.  It was all me!  I took a moment to scan the room and take inventory:  Elliptical, treadmill, bike, free weights, benches, universal machine, and stability ball.   Hello Old Friends #3!  Oh my I have missed you. 

Finally, I took a deep breath, turned on my music and went to work.  Mostly, I took aim at my chest and my triceps.  Since my ankle was feeling good I added some basic cardio intervals.   However, my abdominals were feeling a little bit jealous so I pounded on them for a bit too.  After I had sufficiently punished myself with weights I started to walk towards the door and paused at the bike (boy do I miss spinning).  I got on to see how it worked and how it felt to ride.  Well, it must have felt good and familiar because before I knew it 10 minutes had passed.  It felt so good that I could feel my body craving more.  And even though I had not done ANY activity in 3 WEEKS (Man I was SUCKING WIND!), the more I pedaled, the better I felt!  Unfortunately, after those 10 minutes I had to call it quits so I could get back to work.   And just like that 55 minutes after I had walked into that room, I was walking out.  My goal for today was met!

Mentally, I feel awesome.  Physically I am toasted.  I believe that my muscles do each have minds of their own.  Today I could feel them shaking in what I am going to describe as FEAR (in reality it is FATIGUE).  Tomorrow I am positive they will be screaming at me in ANGER (in reality this will be SORENESS).  My response to them is this…..Bring it on!  I welcome the pain!  Change does not come without some degree of mental or physical pain!

Monday Motivation.... 
You are only ONE workout away from a good mood!

The Beast Hath Been Slain!

Who finally did it?!?!?!!  Who finally stared down the Fear Beast and kicked it’s A$$????  Oh Yeah....I DID!  OK, OK, Here is the story.  A few months ago….okay maybe more than a few (November 2011) I humbly confessed that my biggest fear at the time was to take the leap and actually get in front of a class to teach Spin.  If you missed the blog it is a must read for all the background information:

Fear! An Equal Opportunity Tormentor!

I made a promise at that time and to you all and myself that I would do it and right away.  And guess what…..I put it off.  Then I said I was going to make it my 2012 New Year’s resolution to teach a Spin class before I left on our cruise April 6^th.  And guess what……it didn’t happen.

Now, I could rattle off a whole slew of reasons why it was put off, but they would serve as nothing better than a bunch of excuses. (BLECH, Hate that word!)  When it really came right down to it I was afraid of not being very good, failing, and I was letting that fear get the best of me.  This is something that I am not proud of, but hey, I am a work in progress.

Well last week (Monday) I found out that they were looking for a permanent instructor for a Spin class Tuesday evenings at 6:00pm  at the gym where I am on staff.  And here is how the internal monologue went….

Positive brain:  “You can do this”

Negative brain:  “No I can’t”

Positive brain:  “Shut up, YES you can! You can get everything you need together and practice for a couple of weeks and you will be ready to rock!”

Positive brain (I think the positive side got ticked and duct taped up the mouth on the negative side):   “Ok I will I do it, I will give it my all and it will be great”

I called my boss to let her know I would love to give it a shot.  After we chit chatted for about 15 minues, I asked in a very breezy tone, “So when is my first class?”  

To which she answered, “May 1^st, next Tuesday.”  I about dropped the phone.  I had ONE WEEK!

Negative side of the brain: “Oooooops…..What the heck did you just do?!?!?!?!?!   

That was not at ALL how the plan was supposed to go! I wanted to hang up the phone and RUN! There was no way I was going to be ready (even though I have had a class plan ready to go since December).  However, instead of running I mustered enough breath to say in a now muffled tone, “Sounds great, I’ll talk to you later.”  I hung up the phone, and then….PANIC!  You name it… shakes, nerves, tears, hyperventilation, worry, doubt, stage fright…. I panicked for an entire week!   Boy did Chelle and Mike (my husband) hear it…….ALL……WEEK…….LONG (Thank you to you both for not killing me). 

What I did not do though, was run.  With their encouragement, I made the decision that ready or not, now was the time to conquer this goal.  Once I make those kinds of decisions I will do whatever it takes to get the job done.  I studied my notes, fine tuned my plan, visualized my class, and listened to my playlist (over and over and over again)  In that weeks’ time I did everything I possibly could to feel prepared and then Tuesday came and……Yep you guessed it!  I PANICKED some more.  But I knew what I had to do.  I should tell you that when I walk in to a room to teach it’s game time!  My students don’t care if I am scared, nauseous, or have stage fright.  The only thing they care about is getting a fun, and challenging work out and thus I will do everything in my power to make that happen for them.  I did what I had to do as I tried to check all my negative energy and emotion at door and then…… IT WAS ON!  I don’t mess around when it comes to teaching classes.  Just ask anyone who has been in my classes over the years.  Class started promptly at 6:00pm and I had two of my favorite familiar faces there to get their butts kicked and offer their support in person (Thank you Chelle AND Bill)!!!   I pushed, I pedaled, I coached, I missed cues, I almost puked, but I gave it my all!  And 5 minutes AFTER class ended…..I FELT BETTER! Then I realized....

I DID IT!  No, it wasn’t perfect and yes, I need some work, but I CONQUERED IT! I followed through, I finished, I was alive, and I felt great! VICTORY WAS MINE!   It was fun (at least for me!) and most importantly….I would do it again! Oh wait, I do have to do it again, in ONE WEEK!  YIKES!  That being said, I have to go now and work on my class plan for next Tuesday.  While I go do that, I challenge you all to work this week on one thing you have been putting off forever in the shadow of fear. 

What’s it gonna be?  What Beast are you going to SLAY?

The Moment You've Been Waiting For!!!

Group 2 Final Reveal....

These ladies worked it, worked it, and worked it until they KILLED IT! 

They have persevered through the real life adversity of getting started, 24x7 detailed planning and scheduling work outs, following through with their plans, and sharing their progress with all of us.  In addition, it was all done for 12 weeks with challenges at work, with family, with injuries, and let's not forget with ALL THE HOLIDAYS in their paths!!!!

Even with all of that, GROUP2 has said
Bye-Bye to 36.4 lbs!!!
and 41.25 inches!!!
(Seriously!?!?!?!?!  Yes...Seriously!)

They have sculpted, transformed and they invite you to review their entire journey and see their final results! 
www.recipforfitness.com/transformation.html

Their stories of strength and courage are true inspirations for lifetime transformation!

OUTSTANDING JOB LADIES!

HIGH FIVE!!!!! 

oh heck... Let's make it a high SIX, SEVEN, EIGHT, NINE, AND TEN TOO! 

RESULTS! RESULTS! RESULTS!

Wait...You did what??????

Yes, you heard me right.  We invited 7 ladies with dreams to join a Case Study and we challenged them to set health and fitness goals.   Then we gave them all fitness and nutrition road maps on how to get there, put them through the WRINGER, and gave them a little guidance along the way.

And you did this when?????

Yes, again, that is what I said….We did this right smack through the holidays!!! And after 12 grueling weeks of blood, sweat, and tears, the final stats for Group 1 are in.   

Each with their own unique story, struggles, and goals; these Group 1 ladies didn’t just smack it out of the ball park, it was smacked clear out of Yellowstone Park! 

If you have not seen their final numbers please make sure that you check them out, as well as their journals recording their journey and their progress pictures.   (http://www.recipeforfitness.com/transformation.html)  These ladies went up against the odds, looked them in the face and laughed them off with a collective loss of 55.2 lbs and 51.35 inches! 

INCREDIBLE! 

CONGRATULATIONS GROUP 1! 

WE ARE SOOOO PROUD OF YOU!

Trust and Respect

I want to take some time in this post to reflect on our clients that are entering into the last trimester of the program.  If you have not seen their progress lately, please check it out.  These ladies are and contiue to be amazing.  They are working so hard to sweat, lift, eat, sleep and dream their way to their goals.  And, they are doing it with life still moving forward around them! 

http://www.recipeforfitness.com/transformation.html

This is what it is about people!  Living a healthy lifestyle is not just about making a decision and telling yourself that you can do this, no matter what is going on, no matter what obstacles arise, no matter how much you want to doubt your journey.   It is also about proving it to yourself that you CAN do it and getting it done!

From the beginning we asked all these ladies to put away their scales for two weeks at a time, put away the tape measures for four weeks at a time.  We encouraged them to shift their trust from a stupid little machine that is notorious for lying to them and place that trust and respect in Recipe for Fitness and the process we wanted to teach them.   This was and is not an easy feat for a person to blindly do, but it being a necessary component for them to get the results that they want, that is what they did and continue to do.

Well, the past couple of weeks have been difficult mentally for the ladies.   It is no surprise though because they have been working at this 24x7 for eight weeks (and through the HOLIDAYS!!!!).  With their level of physical commitment comes 100% mental commitment.  When you are trying to stay this focused, it is easy to let doubt creep in where motivation and drive should be.  Some turned to food they were not supposed to have while others didn’t push themselves as hard in their workouts.  Because they saw themselves EVERY day, they thought their mirrors were lying to them.  As you might have read or will read in their journals, a few got out their scales and tape measures before it was time.   What they discovered was that their doubt was unfounded.  Even though that STUPID SCALE was not moving as quickly as they wanted and they thought they were not seeing a difference in the mirror, changes were and are still happening!

Now, when I first heard and read all of this from them I have to admit, I was furious and hurt.   I couldn’t figure out after all this, after all they had learned, after all they had accomplished, why they would disrespect and distrust Chelle and me this much so as to ignore our requests.  How could they!?!?!?!  Had we steered them the wrong way yet?  Even once?  No!  Then why would they do these things? 

And then it hit me….distrust and disrespect!  For us????  NO!!!! 

For themselves!  Part of the learning process for anyone going through a similar transformation during all of this and making permanent healthy lifestyle changes is developing trust and respect for oneself.  Self respect and trust is what helps you to make the conscious decision to eat clean, workout hard, workout when you need to, and push yourself past your limits.  They help you to be confident in knowing within every fiber of your being, what you are doing in your plan is exactly what you have to do to look and be the healthiest version of you possible.   The more you refine them and appreciate their power, the more confident you will be in yourself and your ability to get to your goal.   Without self respect and trust in your body and mind you will battle doubt and lose every time.  You will quit, fall back into old habits (stupid scales!), gain weight, lose progress, and the cycle will start all over again.  Don’t let this happen to you! 

To both the ladies in the Case Study and Everyone that has ever doubted their own journey….
Say it with me….. I AM WORTH IT!  I CAN, I AM AND I WILL DO IT!  I challenge you to continue to look inside your selves and realize, acknowledge, and refine the respect and trust you have in yourself.  It is in each and every one of you.  It is what motivates you to want to change.  It is what enables you to start.  It is what pushes you to keep going.  It is the foundation of your successes and your long term maintenance!  Once you do this, the changes you will begin to finally see will be limitless. 

TRUST ME ;)

Is This You???

HAPPY
NEW YEAR EVRYONE!!!!!
2012!

I received an e-mail today that I wanted to share with all of you.  Of course, the names have been changed to protect the innocent ;)  I know that many of you may have asked yourselves these same questions.  I have asked them myself in the past.  So, for my first post of 2012, I wanted to share my response.  This is for everyone that has in the past or maybe is currently in the present doubting the path of their journey towards a healthier, better person.  Have you ever asked yourself whether it is all worth it, and how to keep going when the road gets bumpy?  If so then, please, read-on... 

E-mail the we received today.....

Dear Tabitha and Chelle,

I don’t want to be a bother however you have both probably been here and conquered this so I just wonder how you made it through the rough spots.  The diet and workouts are going fine, it’s the mindset.

I honestly have never made it as far as I have and now I can see why, I get so particular and hard on myself for not seeing better results and start to question:  "Am I working hard enough and am I being careful with my diet?"  This time I know I am because I have the journals to prove it to myself."

I know all the right things to tell myself “It took years to put it on.  Give it a few weeks to take it off”, but, I hate this beating yourself up feeling.  Then the comparisons start, with other success stories, really? Why do we do this to ourselves?  Just suck it up, get over it and move on? Will it go away on its own?

I really had to laugh yesterday when I went to a decorating website and the quote about the towel was front and centre.

“You going to throw in the towel, or use it to wipe the sweat off your face?”
– a decorating website!

LOL, made me laugh.  Definitely using the towel however how have you made it over those times?

Any advice is appreciated.

My Response:

Welcome to the mind game that is getting healthy.  First, let me tell you that what you are feeling is completely normal.  Everyone that has a health goal that would take a long time to get to goes through the same thing that you are going through right now.  How you respond to these feelings, however, is what is going to separate you from the rest. 

The way that I see it is that you can look at it in two ways.   First, you can say “well…..it seems that what I am doing is no good, I may as well give up, this is not going to work, what’s the point”.  This is what you seem to have done in the past.   I have one question for you though…..Has this gotten you to your goal yet?......NO!  So why walk that same road?  Why not say this to yourself…..

“I am seeing a little bit of progress.  Even through the holidays, when I have tended to gain more weight in the past, I was able to maintain.  Wait??  Does that mean that I am learning to change my lifestyle to something that is more maintainable?  YES!  Hey, this is progress!  Ok, now what do I need to do to get the rest of my goals?”

Let me answer this last question for you….YOU KEEP GOING!

Weight loss and the science behind weight loss is a specific equation for each and every person.  Don’t get me wrong, the basic principles are the same, but the combination of them is going to vary between people because every “body” is different.   Your body is fighting change, therefore you have to stand strong and dictate to your body what is going to happen.  You are the boss not your body, not the other way around.  It may be time to kick it up a gear and push yourself  even more outside your comfort zone…..heavier weights, more intensity with the cardio, following your food plan to a “T”.  Have the courage to challenge yourself beyond your limits.  Do not underestimate your physical strength and stamina.   The one word that you HAVE to focus on now is CONSISTENCY.  Consistency in conjunction with the TOTAL PACKAGE (food, fitness, and positive thinking) is the ONLY way to get you past this rough spot.  It is not always fun and it is a challenge (otherwise everyone would be doing it), but it is what HAS TO HAPPEN.  Remember, going in the other direction has not gotten you to where you wanted to go in the past, so why take the same road?

You are correct, getting to where you are now did not happen overnight.  Getting to where you want to be will also not happen overnight.  No one said it was easy……neither physically OR mentally.  How do we get past the rough patches?

Well, I will tell you…..FOCUS ON SUCCESS.  This is why Chelle and I make a big deal about focusing on and acknowledging the successes, not matter how small they may be.  Focus on learning new exercises, eating new clean foods that are tasty, your clothes fitting better, cardio getting easier, not gaining weight over the holidays, working out consistently for as long as you have so far, and most importantly.....all the INCHES LOST!  These are ALL successes!  These are all successes that a stupid scale is not going to show you or acknowledge on its teensie, tiny, screen. 

Let them motivate you to WANT more, BE more, ACHIEVE more.  Then you take it one day at a time, one hour at a time if necessary.  If you find that you are consciously making the same decision over and over to eat right, workout, and stay consistent YOU ARE DOING IT RIGHT!  You will be making that decision over and over for a long time......most likely forever!  The more often you make it, the easier it will get.  Pretty soon BAM!!!!!  You are going to visually notice amazing changes.  It takes a long time for the “visual” changes to be seen, but that does not mean that things are not changing.  There is A LOT going on inside that you cannot see.   Don’t give up on those changes before you have the chance to see them on the outside.  Your new mantra for 2012 is this……..

Consistency = Success

(C = S)

Every time you start comparing or doubting yourself repeat that mantra…….and then do one more rep, take one more clean bite, or walk one more step on the treadmill.  ;)

....And anytime you need a reminder of any of this or how far you have come, let me know.  I am happy to virtually slap you upside the head and bring you back to your reality.  The reality is that you are doing it, you are making changes, and you are succeeding!

Keep up the good work!

Tabitha

Twas the Week Before Christmas........

Twas the week before Christmas, and all through the gym,

The instructors were teaching, class numbers were slim.

The schedules were hung, by the classrooms with care,

In hopes that more people, soon would be there.

Some people on treadmills,

Some snug in their threads,

While visions of protein shakes, Danced in their heads.

Myself in my Reeboks,

And Papa in his cap,

Had just settled into,
 The giant squat rack.

When out on the floor, there was such a clatter,

We racked our weights fast, to see what was the matter.

Across the gym floor our eyes flew like a flash,

With my mouth gaping open, I let out a gasp.

The floor on the breast of the new fallen sweat,

Gave the lustre of workouts, still happening yet.

When, what to my wondering eyes should appear,

But a man with a client, getting kicked in the rear.

The man was a mountain, so lively and fit,

I knew in a moment, it was Trainer Nick.

Trainer Nick was dressed sporty, from his head to his feet,

His body was lean, from clean food he would eat.

Bundles of resistance bands, hung down his back,

He was always prepared, no client would slack.

More rapid than eagles, his orders they came.

He yelled out the next one, each task had a name:

“Now Bench Press! Now Squat Jumps!

Now Lunges and Curls!

Do Crunches! Do Dips!

No, you’re not gonna hurl!

To the top of the bench!

Get your butt on the ball!

Now burn away, burn away,

Calories all!”

The client looked up,
 At her trainer and sighed,

The obstacles faced seemed to mount to the sky.

With a shake of Nick’s head,

The client, she knew,

She had to keep going,

It was what she must do.

They worked every muscle, until they all failed.

And that’s when Nick really, started to wail.

“You can do it! Believe It! Achieve it!” Nick said.

“That which will not kill us, will build strength instead!”

Nick spoke many words, cheered on the hard work.

His client relieved, at hour’s end she did perk.

“I did it! I made it! I’m alive and feel good!”

“Thanks for making me do, the best that I could!”

As Nick put his hand on her shoulder he said,

“Great job, the goal’s closer. You’ve nothing to dread!”

And I heard Nick exclaim as he walked out of sight,

“Stay true to your goals! Don’t give up the fight!”

--Tabitha Citro

The "Get in the Game" Arsenal

It all begins one day with a VISION.  After being slapped by inspiration, motivation, or the unfortunate desperation, you determine what it is you want, where you would like to be, how you would like to look, or how you can make things better.  A very vivid big picture has been formulated in your head.  Then all of a sudden the “Evil Thought and Fear” monster rears their ugly heads in your mind:

"HOLY COW what are you thinking?!?!  I could never reach this; I am too far gone.  Maybe I am just meant to be this way.  How would I start?  What if I fail?  I can’t do that, don’t ask me to commit to something I can’t do.  Maybe my vision is worthless.  Oh, well this is hopeless.” 

The big picture becomes insurmountable and scary and it is easier to run and hide than to dismiss the apprehension and face the fear to get what we want.   How do we mentally get our heads on board????  Realize the arsenal of weapons at our disposal and taking full advantage of them. 

Weapon 1…CONTROL:   You have the control to change your situation.   You have the control to design a plan, to get the proper help and support, to carry out a plan, and to even adjust a plan when necessary.  Take charge and accept the control to get your mind in the game and keep it there until you have finished what you started.  Change the negative thoughts of “I can’t” and “I’ll try” into “I can” and “I will”!  I know that this is not easy and I assure you this task will forever be unending, but I can assure you that when you truly control the mind you assume the advantage and there are no limits to what you can achieve.

Weapon 2…BREAKING IT DOWN:  (No….I did not say Breaking Dawn! However, Go Team Edward! But I digress)   It is very difficult to jump from the beginning to end to immediately get what you want.  As a result, it becomes necessary to break the big picture down in to smaller manageable pieces for you conquer one by one.  Each piece is a smaller step or milestone that on its own may not seem like a big deal, but when added together with all the others lay the path to your final VISION.   It is equally important to treat the achievement of each milestones as a VICTORY (imagine big band fan fare here!).  Make sure you acknowledge and reward these victories to stay motivated and moving forward.  Reward ideas may include:  shopping, a trip to the spa, new book, new music for your workouts (PLEASE NOTE:  I did NOT list food as a reward)

Weapon 3….SUPPORT SYSTEM:  Surround yourself with the help, love, and positive influence of a team that will encourage you along the way.  This team should be comprised of family, friends, support groups, church, or even people with the similar visions for themselves.  Tell them your plan, what you want, why you want it, how you plan to get there, why you need their support, and MOST IMPORTANTLY, how they can help.  No one should ever walk the path to their goals alone.   Have the courage and strength to take others on the journey with you.  Take comfort in knowing that you can draw strength and energy from them when the road seems to gets harder, longer, and seemingly more treacherous.  Do this an increase your chances exponentially for success! 

Weapon 4…..VISUALIZATION:  Picture in your mind achieving your ultimate vision.  Picture yourself completing each and every small step and task along the way; no matter how hard it may be.  Walk vicariously down the paths of other people that have walked similar paths to yours and reached similar goals.  Visualize their stories by talking to them, reading their blogs, looking at their photos, and learning about their successes and failures.  Let the images of other peoples stories motivate and inspire.  Taking advantage of visualization exercises such as these help to gain, re-gain, and maintain control of the mind and focus on the finish line.

In an attempt to save the empathy for the chat room, I am telling you right now to GET GOING!  (Yes YOU! and Yes, that is me yelling) ATTENTION:  This is your kick in the A$$!  You are fully armed with the above weapons to start attacking what you want NOW.  I repeat..... Put them to work NOW!  DON’T wait until next Monday, after the holidays, or when the next vacation is suddenly upon you. I am formally empowering you with the permission you need to get on the road and start walking towards a better you.  Dreams, visions, and goals must be earned and that takes hard work.   If the journey was easy, the goal and the vision wouldn’t be worth it.  From hard work sprouts appreciation and respect for ourselves, for what we have achieved, and what we are to become.

So……WHAT THE HECK ARE YOU WAITING FOR!?!?!?!?!?! 

Step 1….TAKE CONTROL! 

Step 2….GET YOUR HEAD IN THE GAME!

FEAR! An Equal Opportunity Tormentor!

I have been in the fitness industry for over 10 years.  With my group fitness credentials I have taught hundreds of step classes, boot camp classes, muscle conditioning classes, kickboxing classes, and even a few dance classes.  A few months ago I participated in training to add both ZUMBA and cycle to my list of formats.  I do not have a problem wearing a microphone, nor do I have a problem being in front of a class (most of the time).   Ok so……With all this in mind, why is it, I ask you, that I am so MASSIVELY AFRAID to get out there and teach a ZUMBA or a cycle/spinning class???  We are talking butterflies the size of semi-trucks! 

Hello, my name is Tabitha and I am a “cycle and ZUMBA instructor virgin”.   Here’s the problem and what goes through my head regularly…  Unless my classes are perfect, there is no way anyone will want to come to them.  So rather than run the risk of being  the ZUMBA or cycle instructor that people DO NOT like, I should stick to what I know and with what I am comfortable doing.  Even though I have taught all the other formats so many times…and you can ask Chelle this…I still always get this flash of fear as I am standing outside the classroom door to go teach…”What if no one wants to come to my party”.  How is that for knocking yourself down!?!?!?! 

Like you all, I have people that I idolize.  Some of my idols are “STUPENDOUSLY WAY AWESOME” fitness instructors.   I have met them in person, taken their classes, and have trained with them to get my new certifications (i.e. – ZUMBA and Cycle).  Their classes are OUT OF THIS WORLD, the best classes I have ever been to.  Thank you JULZ ARNEY, JAY BLAHNIK and VANESSA LUPERCIO!   I am fortunate because they have shared with ME the tools I need to succeed in creating the same magic that they do on a regular basis.  But, stepping out of my comfort zone and putting myself out there in this way is sooooo HARD! 
What if I fail???  Ok now…..WAIT!!! STOP!

With all of the talk about goals and transformation in the last few weeks I decided this weekend that these unhealthy thinking patterns have got to change!!  I need to transform and get my mind in check.  After doing quite a bit of soul searching, talking to other instructors, talking to some of you (Thank You RFF Transformation Participants), and reviewing my tools, I finally have the courage to take the first step.   This step, as it was over 10 years ago when I first started teaching, is to focus on creating and COMPLETING my first class plans in these formats (something I have been struggling to do since I have gotten ZUMBA and cycling certified).  On Sunday, I started with a cycling class.  It took me all day practically, but I am happy to say that my first cycle class plan is DONE!  Next step…..PRACTICE PRACTICE PRACTICE (‘nough said there)!   Then that final and most crucial step… JUMP OFF THE EDGE….get my booty in front of a class and TEACH IT! UGH! 

I know the last one is going to be the hardest.  However, I believe deep down that when I get on the other side of that first class it is going to be one of the most rewarding feelings I have ever had.  In the end, it is going to make all the uncertainty, discomfort, and struggle worth it, because I know that it is something I really enjoy and want to do well.  My first few classes are probably not going to be perfect, but that is why I am a work in progress.  I will continue to work at it and this how I will grow and improve.  Yuck!  Those words tasted like vinegar coming out of the mouth of a perfectionist.  All I want to do is to have fun and influence others in the same way that my idols have influenced me.   The only way I know to achieve this is to have the courage to put myself out there, to try my best, and do everything within my power to conquer these fears...even if I have to do it over and over again.  So here is my mantra for the week…..

COURAGE, do your BEST, and CONQUER!

 Ok, with that said…Let’s get this week started!!

When Your Body Betrays You (Pt. 2)...A Trainer’s Perspective

Before you read this post, I invite you to take a look at Part 1of this entry on Chelle's blog from today:

Recipe for Fitness:  When Your Body Betrays You - Part 1

This is not a hard post for me to write, and I dedicate it to EVERYONE that has ever had to fight through pain, fight through injury, been faced with physical challenges, and has had a perceived “bad” workout as a result. 

SCENARIO:  You go to the gym…ready and determined to give it your all…the mind is ready to push the body physically and then BAM!!!!!!!  The body says, “NO WAY!  FORGET IT! I am not on board for this today!”   You try and try, you modify, you stop and rest while running a through a gamut of emotions:  frustration, anger, disappointment, and sadness.  Through sheer mental determination and exhaustion you meagerly finish, hang your head and leave ticked off while mentally beating yourself up and feeling like you just wasted your time.  (I am not far off here am I???)

Now, what originally may seem like a bad workout may, in fact, turn out to be the workout of your life in disguise.  It all depends on how you focus your perspective and mindset.  Workouts are more than training and challenging the body.  You see, they also train and challenge the mind.  Every workout we experience involves a mind-body connection.  Regardless of whether or not the physical can keep up with the mental, by keeping your mental perspective focused and positive, you can’t lose.  Out of our weaknesses (both physical and mental) springs strength (if you let it).  The nature of a workout is to break our bodies down so that they when it repairs itself it can adapt and come back stronger, ready for the next challenge.  You cannot lose if you come out of a workout knowing in your mind, heart, and soul that you have given it everything you could that day.  If you can walk out of a workout and say to yourself….”Today I may not have been as strong as I have in the past, but I did not give up, I did everything I possibly could, and I left NOTHING on the table” I repeat…..YOU CANNOT LOSE.  You are still aloud to walk away from that workout with your held high, because in your heart you know you that even though it was not the physical exhaustion you were looking for, you have also just had one of the most mentally challenging workouts you could face.  Sometimes, this kind of workout is the best kind.  By having a day like this you have just helped condition and strengthen the mind.  As a result, the next time you are faced with these same challenges you are going to be even MORE prepared BOTH physically and mentally to charge forward and face it head on with even more determination and persistence.

Make no mistake about it….when it comes to working out, some days you are going to be the windshield, and some days you are going to be the bug….but regardless of what you are that day, there is ALWAYS something positive to take away. 

Don’t allow the mental game of one workout get you down and keep you from your dreams and your goals.  Use the challenge of that workout to fuel the fire for the next one.  Stay positive, stay strong, and stay focused.  LEAVE NOTHING ON THE TABLE TODAY!