I Need Your Opinion

opinion

I was a little disheartened by an email I got from an ‘ex’.

I say ‘ex’ because she’s now an ‘ex-reader’.  She probably has some of her own issues unrelated to me, but it still tends to hurt my feelings when I get this sort of thing.

hate mail

*Read from the bottom up on the string of emails

 

I think it’s a little cowardly to sit behind a keyboard and spew this sort of venom, but that’s just me. I’d appreciate any thoughts you have on the subject. My purpose is to provide helpful tips and advice. My assumption is that’s why you’re here. Any advice you can offer me to support YOU further is much appreciated.

I’ll go ahead and post the tips that I sent in that email despite the fact that I offended that person. In fact, I was flattered that a different reader asked me to post these tips on my Facebook page and on my blog too.  Sometimes I wonder if the info I share is a little TMI, but if anyone can benefit from even one tip, then I’m happy.

Here was the email that I sent out:

I returned from a week in NYC with my almost 20-year-old daughter Hannah. This was a trip that mother’s dream of having with their girl. Further to this, I was happy that Hannah asked me how I manage to stay lean and fit while traveling. I do a lot of it and she realized while traveling with me that it’s not always easy.

Here are a few things off the top of my head that we discussed:
A workout – A short 20 min bodyweight hotel workout is fine in a pinch. Getting a workout done in the NYC Lion Kingmorning is best so that the day doesn’t get away and excuses don’t pop up. It takes NO time at all and keeps the metabolism revved up.

Drink up – Water that is. For me it’s the cure for headaches and dehydration. Although difficult at times I have no liquid calories pretty much EVER (except the odd glass of Malbec).

No bread - This isn’t due to gluten intolerance, it’s just an intolerance to a ‘muffin top’ ;) This really works as hard as it is to do at some places especially, but passing on bread saves massive amounts of calories.

Cut out evening starchy carbs – Keep it to protein and veggies at dinner 99% of the time. Of course being in NYC, my ONE time break in this rule was a treat of cheesecake after the Lion King performance on Thursday. This leads to the next big idea…

Plan a cheat meal – It’s easy to pass on tempting foods when I know I can have them (eventually), Nothing is on the never never list. Here’s how I planned my NYC cheat: we didn’t have dessert all week, we had sushi with no rice and sashimi for dinner (low carb) and I did a metabolic workout with Kate Vidulich mid afternoon (filming for videos). Simple things to set up the perfect storm for a big treat. Oh, and I fasted until after my workout the next morning.
Regular sleep – Going to bed and waking at a similar time daily is key for me. We pretty much stayed on schedule with our own time zone (not always possible I know).

Step out of the comfort zone – Every day was an adventure. Did we know where we were going and what to expect? Not always. We didn’t risk life and limb, but we were definitely out of our element in the big city. Doing something scary makes you feel alive.

NYC times sq H and me

Do a good deed – I found a wallet and could only imagine the panic I’d feel had it been me that lost mine. I turned it into the doorman and was thrilled that I made some strangers day who came back for it 5 minutes later. I never found out who it was but, man, it felt good to know some one had a good day because of that small gesture.

These are only a few things off the top of my head: small things that over time add up to better health.

*****************************************************************

Make sure to let me know how you feel about the comments from ‘Barb’. And like my Facebook page here too.

Never Sit Down Never Grow Old

No one really plans on getting old.

Of course we all know it’s a reality, but it’s something that happens to others and it’s difficult to see in ourselves. Often it hits us in the face when we see a photograph or when we see someone that we haven’t seen in years. It’s either a pleasant surprise or a dose of a little too much reality (often served up with a dose of mortality on the side).

I just turned 52.

Fitness008This is a recent photo that I had taken and evidence that years of doing sweaty workouts are definitely time well spent. I’ve been a gym rat for over thirty years. I want to encourage all of you who hit the gym on a regular basis now to NEVER stop or sit down.

Life has a funny way of putting obstacles in the way of training. You might find that you’re super dedicated now, but then you may get a big job, you have a family, you go on holiday or may find any number of valid reasons to have an interruption in your training schedule and then it happens: you get out of your routine and your workouts are shelved. You may think it’s temporarily, but too often it’s longer than you plan.

I know you may say it ‘won’t happen to ME’, but seriously, I tend to be the exception and not the rule when it comes to the ‘super fit and over 50’ category. All my ‘gym buddies’ from past training days have long since found a comfortable chair while I have not. I don’t rely on stories of my ‘glory days’ as an athlete from the past; I continue to live the ‘glory days’ with personal challenges now.

Do you want to have visible abs when you’re 50? Do you want to be able to do pull ups, human flags, and have strength like you do now? I’m here to say it’s not only possible, it’s probable if you play your cards right. I’m as strong as I’ve EVER been and probably even leaner than I was in my 30’s. You can be too.

It’s the 10,000 hour rule: This is the idea that it takes approximately 10000 hours of deliberate practice to master something. The ‘something’ in this case, is your body. Sadly many people spend more time and money on their car than their body.

Here are ten tips to keep in mind so that years will be more of a friend than a foe:

- Consistent short workouts trump longer sporadic ones. Often times I get asked how long I spend training each day; more important is the consistent commitment of a short amount of training time over the long haul.

-Take notes. Training journals are helpful accountability tools. I can compare performance from 20 years ago. I know what my body is capable of and I can push my limits. I can log an ache or pain so I can track what caused it, what things to avoid, when to get treatment when needed and what treatments worked.challenge workout journals

-Small smart nutritional choices add up BIG TIME in the long run. You don’t have to be a total food freak, but making hard choices 80% of the time makes a huge difference in your physique over time.

-Beauty sleep is important. Having consistent sleep patterns help recovery and keep cortisol levels low. We know that a high cortisol level is associated with increased belly fat and adrenal fatigue.

-It may sound too motherly to say ‘moderation in all things’ however that’s what works when it comes to lifestyle.

-Training need not be ‘moderate’ though. In fact, ‘pedal to the metal’ is more like it. Train with passion, intensity and intelligence.

-Train heavy. Lift as much weight as you safely can to increase and maintain as much metabolically active muscle as possible. Muscle is the fountain of youth: it keeps your metabolism fired up and helps staying lean that much easier.

-Continue to setgoals goals and give yourself physical challenges.

-You may require more recovery between workouts. Listen to your body. Sometimes less is more, as long as less is part of a deliberate plan and doesn’t become ‘nothing’ when it comes to intense workouts.

-Pay attention, your body is an incredible machine, learn how it reacts to life: training, eating, stress, sleep, etc. The great thing about aging is it gives you more time in your own skin to really get to know yourself physically, mentally and emotionally.
I hope that you’re passionate about your physique right now. I hope that this is something that only grows in intensity. Your passion for training is hopefully as ingrained in your daily lifestyle as brushing your teeth. The challenge of maintaining a kick ass body as you age is really the epitome of all challenges where YOU become the ultimate winner with great health to live life to the fullest.

aging

I never use age as an excuse and neither should you. I can help you with your fitness through my blog and challenging workout plans. I know some of the workouts I post are a little too aggressive. Some of you may be very intimidated by the workouts I have on the here.

If this is you, I have good news.

If you are:

  • new to fitness or at all intimidated by fitness
  • recovering from an injury
  • 50+ and need a ‘gentle’ approach
  • looking for ‘follow along’ videos
  • need ‘coaching’ along the way

This is an at home fitness solution for you.

Here’s a sample workout:

fflo55 workout A

 

 

 

 

 

 

 

 

 

 

 

 

 

 

This is a fantastic program to get you moving safely.  If you need a place to get started with your return to fitness, this is the one.

prod grp pic fflo55

Check out the 20 Minute Anti-Aging Solution

OR, if you’re ready for more of a challenge, you can check out my various workout programs at ILoveChallengeWorkouts.com

 

 

Do YOU have any ‘look and feel young’ strategies? I’d sure like to know. I can use any and all advice since I plan on living to be at least 150 years old ;)

(This is your cue to comment below!)

 

 

 

My 4 Top Anti-Stress-ors (+ workout)

29 days from now you could be down at least one pant size…

summer clothes

Right now it’s the beginning of May as I write this, so by the first weekend in June, you could be feeling more confident getting into your summer clothes…

I have more on that and a cool workout I wanted to share with you (below), but before I do that, I wanted to do a ‘check up from the neck up’…

How are YOU doing?

For me, I’ve had a lot on my plate in the last few weeks and I’m reminded that attitude goes a long way when it comes to life.

A few things have happened recently that could easily let me spiral into a bit of a pit. It takes quite a bit of mental gymnastics to keep from going into a tail spin, but the extra mental effort is well worth it.

Instead of focusing on the few things that AREN’T going well, I’d prefer to focus on the multitude of things that ARE going well.

For me, being grateful and counting my blessings are the ONLY ways to counter negative thoughts.

I know that a strong mind that overcomes negative thoughts will make for a happier ‘ME’.

Here are 3 tips to improving your mind set.

In addition to a strong mind, here are a few other very practical things that help me from losing my sh*t when it hits the fan:

1. Sleep – Under rated in today’s fast paced culture – I know if I’m rested I can conquer the world. Simply put, protect your sleep by having a regular routine – there are a multitude of benefits of sleep beyond just coping with stress.

sleep

 

 

 

 

 

 

 

 

2. Nutrition – Clearly I can cope best when my body is fueled properly and when I’m feeling strong. How can I expect myself to go to battle riding with a flat tire or trying to use a faulty spear? Seriously, sometimes life is just a battle, when I’m prepared, I’m far more likely to be successful at whatever challenge I take on. Pay close attention to how you fuel your body.

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3. Support – Don’t be an island – Everyone needs a shoulder or someone to talk to. Lean on a friend, discuss your issues and possible solutions. Don’t just focus on all the bad stuff though, make sure that after you’ve had a chance to vent and strategize, focus on gratitude.

SONY DSC

 

 

 

 

 

 

 

Being positive and seeing blessings in all things helps so much more than you may think – positive thinking is a learned and worthwhile habit to get into.

(Just so you know, I’m writing these things as reminders to myself as much as to you.)

4. Training – A solid workout goes a long way to help reduce stress. I know that you may not always have time or access to equipment so short workouts like the one that follows are a perfect solution.

If you’ve done any of my Challenge Workouts you know that short does NOT mean easy. We’re looking for efficient workouts that boost the ‘fountain of youth’ hormone.

Here’s an example:

Lean in 10 Workout

Format: 20-10 (20 seconds of work, 10 seconds of rest = 1 round)

  • Jumping Jacks – 20 seconds on, 10 seconds off x 4 rounds
  • Side to Side Pushups – 20 seconds on, 10 off x 4 rounds
  • Bodywgt Squats – 20 seconds on, 10 off x 6 rounds
  • Total Body Extensions or burpees – 20 seconds on, 10 off x 6 rounds

This sort of workout will help your body produce HGH or growth hormone, otherwise known as the “Fountain of Youth” hormone. When your body produces the MAXIMUM amount of this fat-burning hormone through exercise, it literally attaches to your fat cells and shrinks them.

So in addition to being a stress reducer – this workout will help you drop a pant size in 29 days.

If you love the thought of having quick and effective workouts at your finger tips, check out the done-for-you workouts at the link below.

==>Drop a pant size in 29 days

And the best part is, this cutting-edge NEW routine includes follow along workout videos. so you don’t have to worry about reading a manual, or checking your timer every few seconds in the middle of each exercise.

All you have to do is press play and you’ll be done in 10-minutes.

Flatten Your Stomach in 10-Minutes per Day - no joke =)

Use these tips to do a check up from the neck up AND Drop a pants size by the first week in June if you start right now.

Shawna K.

‘Healthy’ Brownies (and embarrassing story)

Treat day?

I have just the thing…

But first, an embarrassing story…now since my son doesn’t read my emails, I can tell you this.

Once I made ‘healthy’ brownies, but they were of the black bean variety.We had dinner, chased it with a delicious and

healthy black bean brownie and then we went to a movie.

Now it’s no mystery the effect that beans have on one’s digestive system and the body can recognize beans even when

disguised in brownies ;)

Let me tell you that Sam and I were happy when the movie was over so we could get home to our own bathroom…

TMI? Well, sorry about that, but it gives me the opportunity to provide you with an alternative delicious brownie recipe (see below).

This one comes from my friend Yuri and his wife Amy and their new “Fast Fat Burning Meals” cookbook.

If you want more surprisingly quick and delicious healthy

recipes – that help reduce inflammation and shed “trapped” fat from your body – then take a look at this brand new:

Okay, here’s that recipe: 

Double Chocolate Brownies 

Ingredients:

  • 1 cup almond flour
  • 1⁄4 cup cocoa powder  Image
  • 2 eggs 
  • 100 g dark chocolate (70% cocoa)
  • 1⁄2 tsp baking powder
  • 1⁄4 cup coconut oil, melted 
  • 1⁄4 cup palm sugar
  • 1 tbsp vanilla extract
  • 1⁄4 cup enjoy life chocolate chips
  • 1⁄4 tsp almond extract (optional)

 

Directions

1. Preheat the oven to 350F. Grease with coconut oil, and line an 8×8 baking dish with 2 overlapping sheets of parchment paper.

2. In a double boiler,or a bowl placed over simmering water, melt the chocolate, stirring often. Once 3⁄4 melted, remove from heat, and continue to stir. Once the chocolate is melted, add the coconut oil and stir until melted.

3. Mix together eggs,sugar,vanilla, and almond extract (if using). Once mixed well, add the almond flour and cocoa powder.

4. Slowly add the chocolate mixture, stirring constantly. Finally, mix in the chocolate chips.

5. Bake at 350F for 20–25 minutes until just set. Cool in pan before cutting.

Voila – Now you’ve got a delicious pan of fat burning brownies that you can turn to whenever you want a little sweet treat – without the guilt.

Check it out here:

66% OFF Fast Fat Burning Meals cookbook + 2 FREE bonus cookbooks

5 Rules I Live By

3 rulesTime flies by; life has a way of getting in the way of plans, doesn’t it? (Speaking of which, if you don’t have time to read this post and want a workout, go here now and read my rules later ;))

Fact is, if we’re not careful, life, and all it’s interruptions will get in the way of goals and big dreams will never come true.

For me, this week I’ve had some fires to put out, nothing earth shaking, just things that need to be attended to – like a failing tile floor done by a shady business man and continuing to execute my Mom’s will and all the fun that goes into that (not).

Honestly, if it’s not these things, there will always be something in our way if we let it.

These things will get us down if we let them as well. It’s best to control what we can and let go of the rest. positive minds

On top of life’s little interruptions, comes the ‘busy-ness’ of the day and if we don’t take care of ourselves then soon we’ll find that we’re falling apart health-wise.

Over the years, I’ve found that no matter what’s going on, taking care of myself helps me face stress or adversity as well as I can function more optimally.

Here are five rules I live by…

(Now I must admit that I was inspired by one of my coaches and I ‘stole’ this idea -even though these are the things I do, I feel I should give him credit for the idea of sharing these tips.)

daily routine be amazing challenge workout

I hope these tips help you to be your best in life, your career and with your friends and family:

1) Eat right. – Yup, I practice what I preach. That means cutting out high fats, sugars, simple carbs, tons of caffeine. These things can cause memory fade, energy crashes, immune system suppression, and adrenal gland fatigue, just to name a few of the things that will slow you down, make you sick, and keep you from thinking and operating at peak levels. You get out of life what you put in and that statement is most true with your diet and nutrition as it relates to your health, well being and performance.

2) Sleep. This means going to bed at the same time every day and waking up at the same time. You probably need more sleep that you think. This is the least sexy tip, but proper sleep will keep you functioning and feeling at your best and it will even help you stay lean.

3) Train. Are you getting in your workout? If you don’t use it, you lose it. Be consistent with your workouts and get your sweat on 3-4 times a week.

4) Own your weekends. Weekends are when you’re most likely to fall off the wagon with your eating, training and sleeping which makes for a Monday where you’re sick, foggy headed, late to work, late to life, calling in sick, working slow, and being “off”. The best thing you can do for yourself is to own your weekends and keep your weekday health and well being rituals up so that you can enjoy your weekends more and have a better week.

be a better person5) Control your head space and the thoughts and people who you allow to influence you. This is one that I overlooked for a long time. When I figured it out and fixed this, I saw an immediate shift in my happiness, productivity, performance and output. Distance yourself from people and things that are negative, downers, damaging, and down right bad for you. I know that you know who these things and people are in your life that are holding you back and causing you stress, anxiety, and depression. You’re the CEO of your own life, so feel free to fire and replace anyone who is not a good fit in your life.

These five things have been huge game changers for me personally. I know that they’ll help you too if you take action on them.

 

Looking for a workout? There’s an all new workout on the blog for you here. This is a bodyweight ‘ripper’ as my good friend, Lisa B from down under would say (and she’s in some of the pics).

Take a look, do the workout and let me know how it goes. workouts to get lean

And be sure to think about the things that keep YOU at your best and make sure to apply your own rules to optimize your own life ;)

By the way, I’d love to hear about YOUR rules YOU use to optimize YOUR life, feel free to share in the comment section.

VIP CLIENT SUCCESS – April 2015

be a better personLifestyle changes aren’t always easy, but it’s the consistent application of a little hard work every day, baby steps forward that take you miles in the long run. I’ve very proud of all my coaching clients, but especially proud of these ladies that are willing to share their story. In sharing, my hope is that they will inspire others to get off the bench and into the game.

A big thank you to each one.

Feel free to leave a comment of encouragement to Fran, Carina, Pam and Kate – they will appreciate it I’m sure.

‘Fran’

The one tip that helped me make the most improvement to my overall fitness was to keep a close eye on your progress, to log it daily & really try to do better the next time working out. You see, I have always logged my workouts on My Fitness Pal, but I was really just going through the motions, occasionally I would pay attention & make some improvements, but for the most part I was content to just workout hard. Now, before I start I have a logged record of what I did the last time with the Work Out & I try to match it or do better….. Remembering of coarse 1st Degree & maintaining proper form, always. It is a very empowering to exercise & always try to do better. I like it a lot!

The group really helped me to stay accountable, especially with my struggle to stay on track with my nutrition. Just knowing I had to post my nutrition daily & make all my good & bad choices public helped me to make healthier choices. I tried to be brutally honest in my daily posts regarding my Workouts, my Motivation & particularly with my Nutrition. I was grateful for everyone’s comments & especially the recommendations given by the VIP Coaching Crew: they were most helpful, especially Suzie Salmon’s healthy choice postings for breakfast lunch, dinner & snacks.

My biggest accomplishment was seeing my fitness level sky rocket into the next stratosphere. When I started this challenge I could do 8 regular Push Ups, now I can knock off 16 of them on a STABILITY BALL, I could  do 14 Burpees, now I can knock off 8 of them with a PUSH UP, my Jump Rope skills were very limited…. I could never Jump Rope for 1 minute, now I can do multiple sets of Complex Exercises which include Jump Rope for a minute & I do the Jump Rope section NON STOP. My overall strength training has also improved, when I started I could Squat 50lbs, I can now do 90lbs, I could only Deadlift 50lbs, now I can do 100lbs, all while maintaining proper form.
I am very proud of these accomplishments, I have worked very hard at my improvement.

I would encourage anyone to join this VIP Challenge Club with Shawna Kaminski. Her Work Outs offered within the Challenge are killer. I had been working out to some of them prior to joining the VIP Group, so I was very familiar with her work out routines and I have even purchased more of her Work Out Library since joining. That’s how much I like them. The VIP Support Crew are very knowledgeable & most helpful. I found their feedback quite useful & I’ve put a lot of their recommendations into practice. I also simply love sharing my Weekly triumphs regarding all of the measurements Shawna wanted us to comment & track. I found it very Empowering being able to share this part of my life with other  people who are struggling, just like I am. I think I have finally figured out how to incorporate fabulous nutrition into my life…. (because I think I’ve already figured out the Work Outs & the Motivation Aspect of this Challenge).
I would certainly love the opportunity to close this chapter of my Fat Loss journey with the support of this team of like minded people. Three more months & I could figure it out for sure. I also think I have proven my commitment, I poFran before after April 2015 2 anonsted every day of the 3 months & I loved reading & sharing with all the participants. Fingers crossed.
My total weight lost was 6 LBS and my total inches lost were 12 inches.

My Fitness Tests Look Like This: # Of Reps Per Minute
February 28th                                                        April 14th
Push Up Regular  8 Reps                                     Push Up Regular 16 Reps
Modified 12 Reps                                                  Modified 8 Reps
Full Squats 25 Reps.                                             Full Squats 28 Reps
Wall Stick Ups 7LBS 17 Reps                               Assisted Pull Ups (machine) 16 Reps
Paused    8 Reps More
Burpees Regular 14 Reps.                                     Burpees With A Push Up 8 Reps
I’m pretty proud of these stats ….. Now I’m looking forward to doing Shawna’s Pull Up Challenge….I’m gonna figure out how to do them.
It was a pleasure spending the last 3 months together, I must say I enjoyed every minute of it.

‘Carina’

What helped you the MOST during this process and how did the group help you overcome a struggle?
The ongoing support from the group helped me to overcome my sugar addiction and to stay on track because I would have had to post my failures I decided not to eat the wrong things. vip carina apr 15 anon

What was your biggest accomplishment?
I committed myself to stay on Track and to quit eating sugar and carbs. I thought I was already eating well but I did not realize that nutrition is 80% of the deal. I always thought that working out would count more. But it is only 10 % as I have learned from you.

Why would you encourage others to seek out this coaching?
For me it was very important that I was able to do my workout at home but to have someone holding my back and to have a group hold me accountable for what I do. The workouts are great and the changes of the them after 3 Weeks is also very helpful.

How much weight and how many inches did you lose?
I lost 4kg and 27cm

 

 

Pam

It’s been great being in the group even though I am not very vocal on the Facebook page.  I have really enjoyed reading everyone’s posts and seeing what they have been doing to keep up their health and fitness goals.  Please let me know when you decide to start another group, it really keeps me on track!

The most helpful part of the program are the daily reminders that healthy eating and some kind of movement is important in every aspect of life.  At the very fundamental level, it makes you feel better and everything progresses from that point.  I also like meeting people from all over the world who are also in the VIP group.Screen Shot 2015-04-17 at 7.29.10 PM

My biggest struggle everyday is finding the time and motivation to work out.  It is best for me to do this first thing in the morning but I have a family of early risers for work, school, etc. and that disrupts my schedule as I need to get them off for their day. Nevertheless, the workouts are manageable and I can fit them into my schedule.

My biggest accomplishment has been keeping a healthy, clean diet.  It’s been baby steps but I have made the transition to where I only want to eat healthy foods and I’m not tempted by the sugary, processed foods that used to be attractive to me.  It’s taken awhile to get to this point, but I’ve done a lot of research and as they say “knowledge is power.”  Eating healthy keeps me feeling great and I know that eventually the extra weight will disappear if I keep up the good nutrition and exercise program. I make it a point to work out 4-5 days per week.

I would encourage others to seek out this coaching as we all need a little push at times and accountability.  This coaching does exactly that…it challenges you to eat healthy and to get moving!

During this session, I lost 11 pounds and 8 inches.  I will continue to “chip away” at the weight and inches using the principles I’ve learned from Shawna.  She inspired me to challenge myself on a daily basis.  Thank you Shawna.

Editor’s note: Pam lost 5 lbs and 5 inches in the previous coaching session. Proof positive that Pam has embraced a healthy lifestyle. Congratulations Pam :)

Kate

I found that the accountability and support from you and the group were the most helpful aspects of this program for keeping me on track and motivated to stick with the program. Team building at its finest.

The consistency of having to check in with you and the group helped me to get through the boredom and stress of my unemployment time. It gave me something constructive and positive to focus on.

My biggest accomplishment was developing good lifestyle habits and a long term desire to maintain my health and mobility. I also gained muscle and definition and improved my performance on a regularly basis because of the workout programming. I found daily life and my other activities, like trail running, became so much easier to do because of the workouts.

I would encourage others to seek out this coaching as Shawna provides excellent tough love :) and it’s so much easier to stay on track when you know you have to report in to someone. Kate Fremlin Oct 2014-Apr 2015

I maintained my weight of 140-145 lbs throughout both 90 day terms because I gained some muscle, but my inches went down about 2-3 inches. I didn’t have huge changes in my numbers but I definitely saw improvements in my strength and performance. I also know that Shawna has given me the tools I need to go farther with my transformation in the future.

Shawna, thank you so much for being you! I love your programming :) and your coaching was super helpful to me. If I’m ever I’m Calgary, I will definitely come to one of your bootcamps!

 

I’m so proud of  these four ladies for their hard work and for sharing. My hope is that by reading their transformation of body and lifestyle, you’ll be inspired to look at your own life and make some small changes. Please feel free to leave an encouraging comment :)

If you’d like to learn more about VIP coaching, go here.

I AM ENOUGH (And so are you!)

stopStop it.

If you’re making baby steps towards your goal, you’ll be miles ahead in no time. But you’ll never feel like you’ve gotten anywhere by comparing yourself to others.

Don’t compare your chapter 1 with chapter 20 of someone else’s book. (Thank you to my friend Betty Rocker for this!)

Measure yourself against who YOU were yesterday, not who someone else IS today.

You’ve got your OWN story, your own struggles, and you’re going to have your own triumphs, too.

Let others stories inspire you and not weigh you down.

Keep in mind that you’re being watched. It’s quite likely that your actions and the pursuit of YOUR dreams is inspiring someone else and you might not even realize it.

Too often people (especially those new to fitness) get discouraged by making comparisons to what they see others doing or how they look. It’s a good reminder to work at our own pace, make our own progress and celebrate our own victories.

I get upset when I see people (especially women) compare themselves to others.

To that end, I posted an unedited 6 am pre-workout selfie on Facebook and Instagram and the same pic using a filter:

me and the filter

You can also see the horrible picture and all the support I got on my Facebook wall here (you’ll have to scroll down to April 12th, 2015 – Feel free to like or comment).

Basically, I wanted to get the message out that it everyone seems to compare themselves to what they see as ‘real’ (which is often the ‘unreal’) and when they do, they always comes up short.

My unedited pic was atrocious, but it was real. It made me feel a little horrible about myself, but it likely gave hope to others who also wake up looking like a train wreck.

It was worth it to me to demonstrate that what we see online isn’t necessarily reality and that peeps should stop comparing themselves to others.

This was a demonstration of the physical, but it applies to all aspects of life.

Comparing yourself to others is a recipe for low self esteem.

It’s liberating and better for me to look at how far I’ve come versus where I need to go or where others are. I feel better about myself knowing that I’m creating my OWN story at my own pace and as long as I’m making progress this is good enough.

I AM GOOD ENOUGH. And so are you.

Okay, off my soap box now and it’s time to take some of those baby steps forward where fitness is concerned.

Here are a few awesome things that you may have missed this week:

If you want abs like a fighter => Go here.

If you want an amazing cookbook => Go here.

If you want a nice bum => Go here.

If you want a killer burpee workout => Go here.

And here was my early morning back focused workout for you:

Back It Up!

Count Down 10 to 1 for these exercises:

  • Burpee pull up (or burpee and then pull up alternative)
  • DB renegade row
  • DB pull over
  • DB bicep curls (I rarely do these, but I needed a rest!)
  • Ab wheel roll out

Try to finish in under 25 minutes.

That’s it for me today – Go look in the mirror and remind yourself that you’re an amazing person. I’ll do the same – and let’s just forget all about that 6 am pre-workout photo of me shall we?