The Power Beyond Your Thoughts – Part 2 (The Newbie)

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The Power Beyond Your Thoughts – Part 2 (The Newbie)

I touched vaguely on the primary thought pattern of a new client or beginner in Part 1.  Today I’d like to shed some more light on common behavior that I witness in the vast majority of people just entering the beautiful world of change.  First of all, what is change?  In as much as there are many meanings to this English word such as monetarily  (I need change for the parking meter) or perhaps with a inanimate object (I changed my oil) they all come down to this: the act or instance of making or becoming different.  Whether it be changing a diaper, changing your clothes, or changing your behavior, it all requires effort.  The difference between them though is that the first two are temporary and the latter can last a lifetime and, better still, for the better.

So, now that we have an understanding of what exactly change means, let’s discuss what may need to be altered in order for said change to occur.  I find one of the hurdles for so many comes down to habits.  Habit of opting out of doing what’s necessary, whether it be something along the line of chores or, ugh, exercising, in order to watch your favorite program on Netflix and eating bonbons.  After all, you feel good eating treats and relaxing.  It’s a necessity, right?  It’s part of your routine, your ‘you’ time.  You can do chores or exercise tomorrow.   Sure you can,… but will you?  Probably not because chances are it’ll be Saturday and your friends are going out.   Wouldn’t want to miss that!  Friends are important and fun is what living is all about.  Right again??  Sunday, you can do it all Sunday. .. or will you?  Again, chances are, no.  You have a project due or family visiting or, or, or… See the pattern?  The bad habit comes down to the word ‘procrastination’.  Tomorrow may never come so use today wisely.

I’ll now bring attention to another dreaded word.  Blame.  It’s easy to point the finger at someone else for your bad habits.  ‘I was picked on in school’, ‘My coach never let me play in a game’, ‘The judges don’t like me’, etc, etc.  Wtf?  Seriously?!?  Answer me this: Where are the bullies now?  Does your coach not let you play now?  Are you sure this is about the judges?  Common denominator, my friend, is you.  Take ownership of you now!  If you didn’t like being picked on, help someone out.  If you were never allowed to play in a game, start your own team.  If the judges don’t like you maybe it’s about that scowl on your face when you lose.  Either way, no one is standing over you saying this is why your failing to you.  Believe it or not, your fabricating what happened in your yesterdays as an excuse for your inaction today.  Wise up.  Quit playing victim and take control of yourself and get rid of the ‘why nots’ and turn them into something way more productive… the ‘why can’t I?’  Because, my dear, you most certainly can!!

Another one, and this I find to be one of the most debilitating of all, is your thinking.  By far and large this is the biggest habit of all that I bring light to with my clients.  When I ask them why they are not looking in the mirror when they are executing an exercise, more than half reply with ‘because I can’t stand the way I look.’  Ouch!  That reflection staring back at you is you!!  How can you say that about your own self??  This is definitely a problem.  A very big problem.  I see day in and day people spending good money on clothes, cars, groceries, make up, hair, nails, you name it.  Yet they don’t feel or invest in their own self worth.  Most things are replaceable. .. the true reality of it is that you are not!  You are your home, your vehicle, your beauty.  Why do we search for temporary solutions when this temple that houses you will follow you everywhere… even if you choose not to look at it.  I’ll say again, take ownership of you!  You’re beautiful in so many ways.  Why is it that you can’t see it?  It’s largely because of your thoughts.  You’re so used to calling yourself down that you have no time to pick yourself up!  You are a miracle!  You are life!  You are mothers and fathers and sisters and brothers to more that just your immediate family.  Your someone’s best friend, someone’s example, someone’s love, someone’s idol.  Why do you shirk away from looking at something others see as beautiful?  If you don’t like what you see, change the way you see it.   Simple solution?  Yes!  Easy to execute, not necessarily.

Your task for today… take one example of your bad habits, your blame and your negative self talk and write them down.  Ask yourself how you got there and what you can do to start that cycle of change.   No matter how big or small you make the task, it’s  a start.  You are worth the effort.   Until next time…

The Power  Beyond Your Thoughts – Part 1

Mind Into Action

The Power  Beyond Your Thoughts – Part 1

As a trainer I hear many different versions of self talk.  Let’s take for example a new client working out for the first time.  We all know it can be quite an intimidating experience as there is so much to learn with such big expectations.  After all, they do have a goal in mind and they want it yesterday.  Problem here is that they’re trying to get their body to move in ways that should be natural for any body to perform but after years, perhaps even decades of being stagnant or inactive, these simple tasks become surprisingly difficult.  And along comes their self talk.  ‘I’m too weak!’, ‘I’m so uncoordinated!’, ‘I’m so clumsy!’ and, perhaps my favorite of them all, ‘Am I stupid?’  The answer is no, you are none of the above.

Now, let’s take a client on an intermediate level that is being challenged all over again with, for example, a compound movement.  This now requires multiple joints to move a weight thereby adding a new dimension to how they need to think.  And again, along comes the self talk.  ‘This is @#$%ing impossible!’, ‘I don’t like this move, can we try something else?’… you get my point.  In as much as this doesn’t appear as self talk it demonstrates how quickly the mind shifts to our habitual thought pattern when the going gets tough.

Let’s now touch on the subject of food. The most negative self talk usually revolves around nutrition and this, my friends, is what will make or break your success when it comes to the vast majority of so-called ‘fitness’ goals.  Yup, you guessed it.  Weight loss.  Anytime I hand out an eating plan (notice I did not say diet), it’s new and exciting for the client…. for about 3 days.  Once again, as the truth about our self talk rears it’s ugly head, out it comes.  ‘I can’t eat this food’ (and not for allergy reasons either), ‘it’s too early to eat, I need my 2-4 cups of coffee first’, ‘I’m too busy’, ‘I’m choking back this food’, ‘It’s too much food’, ‘It’s not enough food’, ‘I was out with friends’, ‘my daughter wanted McDonald’s’, and again my favorite… ‘I was stressed so I said @?#% it’… Sound familiar?  Well you’re not alone. This pattern of thinking is so very common it would blow your mind.

Before I dive into the next part of this series I want to give you a task.  Sit back and think of the last time you took on a personal challenge regardless of what it was.  How did you do?  Now think of a challenge that took a little longer and a bigger commitment.  Did you follow it through?  If yes, congratulations!  If no, what stopped you?  Think long and hard about this one and do not point the finger at anyone other than that person that you reflect in the mirror.  Try to pin point the why not…

Movement and skills can be taught but habits need to be changed.  Without changing the habit, you will fall back into old patterns of behaviour and thinking.  So I ask you this, are you willing to sacrifice your bad habits in exchange for those that will benefit your well being?  Until next time…

Figure Fanatic update: 2016 IEQ Natural Nationals

Barbara Molyneaux IFBB ProFigure Fanatic update: “Only a man who knows what it is like to be defeated can reach down to the bottom of his soul and come up with the extra ounce of power it takes to win when the match is even.” – Muhammad Ali

Wow, wow, wow… where to start? This post is long overdue but after a full week of running around like a chicken with my head cut off, I can finally reflect on what I could only describe as an experience of a lifetime. This post will be solely for all of those that played a role, big or small, in this fleeting moment as my dream came together. First and foremost, I thank Joan MacDonald of @daydreamsfitnesswear as this woman has supported me as a sponsor but more importantly as a friend from the very, very beginning. Your friendship is one of the most important in my life. Second shout out goes to @roblagana for being everything he is. He was my supporter, my psychiatrist, my chef, my motivation and rock but to name a few and couldn’t have asked for anyone better to be my side through this epic experience. Next is to Carolyn Shields for being my workout partner, my recipe finder, my food taster, my cardio sidekick, my sounding board. Again, I couldn’t ask for a better friend and love ya like a sister. To my coach @freakmaker1 for not only being my guide through this prep but for being a true coach that heard me at every turn. I find this not only a rare trait and but an invaluable one as well. His wife Christina has also been a huge support off and on over the last year although I truly don’t think she realizes how big a role she played. Kind and understanding to the core, these two were crucial to my success. To Jimmy Xidous for taking me on as an ambassador to represent supplements that are honestly the top of the line in my books. His clean products were also key factors in nursing my body back to health. And finally to the rest of you, clients, friends, followers, supporters, fans, whatever the role, I felt your love and can’t be more thankful for your kind words of encouragement. I knew who believed in me and who didn’t. I knew and felt every intention and in closing, thanks! More to follow tomorrow…. Hugs and blessings xx

Fitness: More Than Just Working Out

Fitness: More Than Just Working Out

Staying fit is increasingly important in today’s society. There are magazines and books which line the shelves of nearly any store you go to today. These magazines often have examples of exercises to do if you want a flat stomach or tight abs but is exercise the only way to get fit?

Of course, exercise is a big step in becoming fit, but knowing your body and how to properly care for it can be even more important! There are many eating habits that will have you dropping the pounds as well as getting fit.

So where do you start then if you want to try changing your typical diet to improve your fitness?

The first thing to acknowledge is: stop drinking sugars! Drinking soda adds much uneeded sugar and carbohydrates to your diet. By cutting out soda or sugary beverages and replacing them with water you will not only drop weight but subconsciously begin having a better diet.

Studies have found that those who cut out sugary drinks begin having a better nutritional diet than those who drink many sugary drinks.

The next thing to know, is avoid using too many sauces! Many sauces have hidden calories and most people do not think to add them in, even if they are counting calories. While there are condiments that are better for your health than others, it is important to remember: less is more! Less condiments is more confidence!

Another important tip is to add fiber to your diet! Fiber helps to move unneeded things from your system and since fiber does not break down in your digestive system, it leaves you feeling fuller longer and becoming full sooner. Fiber can be found in grains, beans as well as fruits and vegetables.

Possibly one of the most important things to remember, is try to cook or prepare meals for yourself rather than go out to eat. When trying to get fit, going out to eat makes that difficult. When you prepare the meal yourself, you can decide what to put and what to keep out.

Restaurants don’t always use the highest grade materials or prepare meals that are specific to your needs so by making your own meals you are certain to get what you need out of your diet!

An important tip, but also one that seems like common sense is to pay attention to what you eat! Look at labels and compare them to similar items. Sometimes you will find that one thing may have significantly more vitamins and minerals than the other. By paying close attention to what you eat and how much you eat, you can drop weight quickly and easily.

Remembering to avoid roadblocks or temptations is also important. Try to keep temptations out of the house. Keep a variety of tasty, healthy snacks high in fiber and vitamins around instead. By doing this you are more likely to stick to your diet.

While fitness is commonly thought of as only working out, it is important to remember you can become more fit by changing your diet as well!

Advantages Of Keeping Fit

Advantages Of Keeping Fit

Keeping fit is vital and should be an important part of everyoneís daily routine. However, this does not mean that it is easy to do so as it requires you to have drive, desire and to devote your time and effort in doing so. This therefore means that for you to be physically fit you need to understand the benefits of maintaining fitness so that you can get self-motivation to keep fit.

For you to have strong bones you are required to perform regular exercises and eat the right kinds of food. This means that you should avoid eating foods rich in fat but rather foods rich in calcium to strengthen your bones. Keeping fit also, helps to slow bone loss, which normally happens when one gets older.

Being in good shape is advantageous as it gives you more energy due to your body being active. It can also help reduce your anxiety, depression and enable you to deal with stress. This is because all you need to do is visit a gym, exercise and you will leave feeling better as some chemicals have been released to enable you to feel more relaxed .Keeping fit also improves your appearance and therefore making you feel better and more confident.

One of the most obvious advantages of staying active is proper management of weight. When you take in calories through eating healthy food then you exercise, these calories are burned making you to lose weight and be able to maintain a healthy weight. Being healthy enables you to be very flexible and move around without getting tired easily.

Managing your weight is vital as it prevents you from having high cholesterol levels and some chronic diseases such as heart disease and some types of cancer. It also prevents osteoarthritis, which is a disease that affects your joints due to excess pressure put on them making you to experience aches in the joints. Prevention of diseases is important as some weight related diseases become fatal and can kill you when diagnosed late.

Having a strong immune system is yet another benefit of keeping fit. This means that it is very hard for a person who is physically active to become sick and if they become sick, they tend to recover faster than a person who is not physically active. This in the end reduces expenses such as high medical bills.

The quality of your life is improved when you exercise regularly. This is because exercising reduces your stress and improves your mood due to the stimulation and release of endorphins also known as feel good chemicals, which are mostly released when you exercise. Regular physical activity also improves the quality of life by ensuring that you stay healthy even in future.

Staying fit is not easy though it has numerous advantages attached to it. Therefore, you should ensure that you stay fit to prevent any weight related diseases and be very flexible. You can do so by ensuring that you exercise regularly and make eating healthy a lifestyle and habit.