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 51.

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.

I was lucky enough to be included in the videos for a program called Functional Fitness.

 

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 I discuss the program with the creators, Dr. Cody Sipes and Dr. Dan Ritchie:

Here’s a sample workout:

Level 2 Workout #1

Equipment: Tubing anchored chest level, dumbbells

Time: 17 min

  • Split Squat–12 reps each leg
  • Sleeping Dog front and back–3 reps each leg
  • Two arm standing dumbbell lateral raises–12 reps

(repeat)

  • Standing alternating tubing rows–12 reps each arm
  • Sleeping Dog side to side–5 reps
  • Standing alternating chest press–12 reps each arm

(repeat)

  • Standing alternating lat pull down–12 reps each arm
  • Heel Toe Rocks–30 seconds
  • Side Step Ups–12 reps each leg

(repeat)

  • Bridge with arms together–3 reps (5 sec hold)
  • Bird Dog with limb movement to side–2 reps each limb

(repeat)

dan r functional fit 3 Never Too Old

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.

Check out Functional Fitness

dan r functional fit 4 Never Too Old

OR, if you’re ready for more of a challenge, you can check out my various workout programs:

Challenge Fat Loss

Challenge Jump Rope

Challenge Burpee

Challenge Complexes

Pull Up Challenge

Female Fat Loss Over 40

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!)

 

 

Halloween Hangover

Halloween hangover?

C’mon now, be honest…how many of those mini chocolate bars did you sneak? Or what guilty pleasure fell down your throat?

My quest to avoid the Halloween Hangover was foiled when my brilliant plan to buy candy I didn’t like failed….turns out I like those stupid Jelly Tots and Swedish Berries as much as the dang mini Aero bars ;)

Actually, that was last year. This year, I spent Halloween on a plane to Florida. I flew to a quick weekend meeting with my fitness pals (like Mikey Whitfield and Kate Vidulich) and this saved me the sugar rush and crash.

I’ll be the first to admit that I fall down too. Every now and then it’s good for me to feel the crash of sugar and the resulting hangover as confirmation as to WHY I eat clean 90% of the time. Who wants to feel crappy like that?

sugar break upThank you sugar for making me feel like a warm turd bag, breaking up with you is made so much easier this way.

This is my perspective NOW, NOT as a newly ‘sugar single‘.

When sugar and I were hot and heavy, breaking up was MUCH harder.

Many of my VIP coaching clients are expressing frustration of headaches, low energy, loss of the will to live (okay, so not that dramatic!)…but you get the picture.

Sugar’s addictive nature can be as powerful as a drug. In fact, as you’ll learn in the video below, sugar works on part of the brain in the same way that cocaine does.

Breaking up with sugar is HARD TO DO.

BUT IT CAN BE DONE.

Those nasty side effects of NO sugar are fleeting, only a few days. And living a (basically) sugar free lifestyle makes for much more energetic living and better body composition.

If you and sugar are ‘going steady’, it’s time to reconsider…sugar isn’t the sweet companion you thought it to be. The ravages of sugar are more serious than just having the potential to add a little flub. I couldn’t help but post this entertaining but sobering video from John Oliver about sugar. As well, read about Pam below and see how she BEAT sugar and her weight issues with THIS.

Pam realized that sugar was a problem for her.

At 5’1″ and 191 pounds, she was obese and it was clear that shedding pounds would make her healthier, more energetic, and so much happier.

Pam had tried everything… including perhaps one of the most dangerous weight loss methods EVER… gastric bypass surgery.

With this kind of surgery, you’ll become weak, tired and more than likely, you’ll gain most (if not all) of your weight back. It’s much like a fad diet. It’s a vicious roller coaster that can rob you of  your energy, your money and your hope for a healthy future.

Here’s where the story gets really tough.

After surgery and hitting her desired low of 130 pounds, her weight began to slowly but surely creep back up.  Then it got worse:  10 pounds became 20, then 40 lbs.

Finally she started this simple approach at 191 pounds.

Thankfully, the story gets better.

She had astonishingly steady success: losing 13 pounds and stripping off even more inches in the first 12 weeks.

Image

Pam was just getting started.  She crushed her cravings, and as a result, she just placed 2nd in the over 40 category of the 20th TT Transformation Contest.

She’s lost 32 pounds and 36 inches off of her body
.  At age 51, she doesn’t look over 35 (another benefit of this simple approach), and that isn’t even the most amazing part of Pam’s triumph.

Finally everything changed: for good.  When you look at Pam’s pictures now, you’ll see proof that she’s turned around what could have been a true health disaster.

She’s glowing with health and optimism, and she loves eating without obsessing about when and what to eat.

You can have the same success as Pam and overcome your cravings and so much more.

You can do this in 3 days by getting started here.

Meeting your fat loss goals is so much easier when you feel in control of cravings, have direction and stop obsessing over food.

Get on top of your goals: look at this.

 

 

100 Burpee/Pull Up Ladder

Before I get to this fun workout, I want to tell you when it’s the  PERFECT time to do a workout like this is…

No, it’s not ‘when H*LL freezes over’ =====> Screen Shot 2014-10-30 at 4.16.26 PM

It’s great to do a metabolically challenging workout BEFORE a treat meal. A workout like this will BOOST your metabolism so when your intake is a little higher than ‘normal’, your body will burn it up more effectively.

SIDE NOTE: Did I mention that it’s a GOOD thing to have a treat meal at least ONCE a week? {insert happy dance here ;) }

When on a calorie restricted plan, an increase in calories from a ‘treat meal’ will boost the all important hormone LEPTIN which helps your body burn fat versus store it. Leptin levels can drop up to 50% after only 7 days of calorie restriction, so along with the mental break a treat meal provides, it actually works hormonally to help you drop fat…

So, you can go ahead and enjoy a treat meal GUILT FREE about every seven days.

Now, if you want to feel like you’re having a treat meal every day, but stay within your nutrition plan, you need to check out Flavia Delmonte’s Skinnylious cook book.

flavia cookbk imageShe has +150 fully illustrated recipes that even I can make. Skinnylicious Cooking is the FIRST and ONLY “No Calorie Counting” cookbook, and a fabulous collection of fat burning recipes that were designed after working with one of North Americas top professional chefs.

The recipes are 100% allergy-friendly and will help you lose fat the more you eat them. Every single recipe is “non-cook” friendly, truly tasty, light on the wallet, and everything can be made in less than 30 minutes.

And best of all, the recipes are dedicated to appealing just as much to your taste buds as they are to your abs.

I asked Flavia, “What’s so special about the cookbook?” and her simple reply was, “It’s literally impossible to get fat eating these recipes because they balance your hormones”   

Flavia explains how this is possible with her 3-Step Skinny Solution which you can read more about right here== > 60% OFF Skinnylicious Cooking <<< No More Counting Calories

Okay, so enough with the recipe stuff, but I highly recommend you ‘treat yourself’ with this cookbook, and grab it before midnight tonight so you can take advantage of the 60% off savings. Go HERE to check it out.

Here’s that workout….

Tell me, is there anything more challenging than burpees and pull ups? Well you could combine them ;)

This is a ‘fun’ way to get 100 burpees and 100 pull ups in a workout….

In set 1, you’ll start with basic ‘burpee/pull ups’. Then you’ll decrease the number of burpees and increase the number of pull ups. So you’ll do 8 reps of 1 burpee + 2 pull ups, then you’ll do 6 reps of 1 burpee + 3 pull ups and so on.

In set 2, you get to do less pull ups, but more burpees (yay!) as you reverse the ladder. You’ll start with 10 reps of everyone’s favorite burpee/pull up. Then you’ll do 8 reps of 1 pull up + 2 burpees, then 6 reps of 1 pull up + 3 burpees and so on.
Feel free to do only one side of the ladder (either set one or two), trust me, that’s a great workout in itself! If you decide to do both sets, this is what it looks like:

Set 1:
1 burpee + 1 pull up – 10 reps pull up a b *
1 burpee + 2 pull ups – 8 reps
1 burpee + 3 pull ups – 6 reps
1 burpee + 4 pull ups – 4 reps
1 burpee + 5 pull ups – 2 reps
TOTAL: 30 burpees + 70 pull ups
Set 2
1 pull up + 1 burpee – 10 reps

1 pull up + 2 burpees – 8 reps
1 pull up + 3 burpees – 6 reps
1 pull up + 4 burpees – 4 reps
1 pull up + 5 burpees – 2 reps
TOTAL: 30 pull ups + 70 burpees

*Rest as needed during this workout. Time this workout and beat your time next time you try (if you dare).

Now according to my maths – this adds up to 100 pull ups and 100 burpees, correct? POST YOUR TIME IN THE COMMENT SECTION!

You can do jump pull ups or assisted pull ups with a band (although it will slow you down getting into the band for each rep). However you do your pull ups, make sure you make a note of it so you’ll compare ‘apples to apples’ next time you do the workout. You can do burpee walk outs, squat jumps or full body extensions instead of burpees when you get tired.

hanging leg raise with sevI just did this workout with the help of Sev. He seems to think it’s fun to chase my feet during the pull up and  jump on my head during the burpee. I’d say that may have slowed me down a little ;)

 

I did NOT do a push up this time I tried the workout. I’d say I didn’t really bust my butt to finish and I easily finished in less than 20 minutes (8:55 for set one and 9:01 for set 2 to be exact).

And don’t forget to pick up Flavia’s cookbook HERE before midnight tonight.

flavia graphic 1You’ll also get this bonus (and 4 others) when you pick up Skinnylicious today ====>

 

Watching this ‘Follow-Along’ Video is the perfect way to spend just under an hour on a Sunday to prep for your busy week ahead.

Professional Chef Amy Soddart and Flavia Del Monte show you how to whip up 15 meals in just 50 minutes.

Halloween – Scary Facts & Workout

challenge workoutsHalloween is a big ‘event’ that pretty much centers around candy. I thought you’d enjoy some ‘fun facts’ about candy that I found pretty fascinating…

->It’s been reported that the average American eats 24 pounds of candy a year, and most of that is likely consumed right around this time. The average person consumes 22 tsp of sugar a DAY, 75 lbs a year :(

->How many licks does it take to get to the center of a Tootsie Pop? On average, a licking machine designed by engineering students at Purdue needed 364.

->A whopping 90 million pounds of chocolate candy is sold during Halloween week.

->Milky Way bars weren’t named after their home galaxy. The name comes from a type of malted milkshake that was popular in the early 1920s.

->After Candy Corn, the leading best sellers at Halloween are as follows: Snickers, Reese’s, Kit Kat and M&M’S.

->Why is bubble gum pink? When it was invented, pink was the only food dye on hand.

->During World War II, Tootsie Rolls were added to soldiers’ rations because of their durability in all weather conditions.

->Milky Way bars weren’t named after their home galaxy. The name comes from a type of malted milkshake that was popular in the early 1920s.

->A single trick – or – treater’s candy haul equals about 11,000 calories (about a week’s worth).

->Artificial dyes used in M&M’s and other candy have been linked to ADHD in kids.

->Kit Kats, Milky Way, Nerds, Whoppers, Skittles, Butterfinger, and Twizzlers all contain more than 15 ingredients. halloween pic peanuts

->The 19 ingredients in a Butterfinger bar include TBHQ — a preservative chemically related to butane, also known as lighter fluid.

->Vanilla, strawberry, and raspberry flavorings in candy are sometimes made with castoreum, an extract made from beaver butt excretions. (Blech!)

Candy gets a pretty bad rap these days. There’s not really room for much of it in a healthy diet. (Scroll down for a recipe for a healthy treat you could have any day though).

So what do you do on Halloween?

Now, I don’t want to be like my old neighbor ‘Stan’ at Halloween…he was a nice enough man, but he just didn’t get it around Halloween – he gave out Bible verses to little Trick or Treaters who came to his door. I don’t want to offend anyone, and Stan likely had very good intentions, but honestly, his message was probably lost on the little ghouls and goblins on Halloween…

So, in the spirit of Halloween, I suggest that you indulge in a few treats, feel crappy and then get right back onto your clean eating plan right away :)

OR

You could do this workout below and then enjoy a treat from a recipe from my friend, Flavia Delmont’s Skinnylious Cookbook.

Here’s a yummy recipe and following you’ll find a  fun workout that you can do pretty much anywhere whether it’s Halloween or not ;)

Chocolate-Dipped-Frozen-Banana-Bites

——————————————————————————————————————————-

Have fun with this workout:

 

Set your timer for 40 seconds of work and 10 seconds rest halloween wo ex
Do 3 – 5 rounds.

KB swing or squat jump
2 push ups + bench jump
pull up leg raise (or wall sit/stick up)
burpee tuck jump
plank
jump rope or phantom skip

You’ll get good and sweaty with this one while you work your entire body.

Remember that you can have a treat and not sabotage your health in the process.

Give Flavia’s recipe a try and find more of those in her beautifully illustrated cookbook with over 150 healthy and easy to follow recipes here.

 flavia cookbk image

 

Why I Broke Up with Math (And Cooking too)

Math is my nemesis…let me explain. challenge workout

Math and I were once sort of friendly, we didn’t really click, but we got along fine enough with a little extra effort on my part. Then, in the 11th grade, I thought there was hope for a loving relationship with me and math. I had an amazing teacher, Miss Park and because her instructions were clear cut and easy to follow, things went swimmingly with math and me.

Then the 12th grade came and I had Mr. Taylor (he was also known as ‘twitchy butt’ because when he wrote on the chalk board, well, he kept twitching his butt – kids notice stuff like that..).

Anyways, Mr. Taylor assumed a lot, didn’t explain as much and his methods didn’t really work for me. Math and me were off! I was constantly trying to take mathematical short cuts that obviously in the math world don’t work. In fact, I was so mathematically frustrated that I decided to enter a career where I’d never have to take another math course again. Seriously the world may have lost a mathematical genius due to old Mr. Twitchy Butt.

I’d have to say this is when math and I had the most serious falling out. math fail

But like any ‘ex’, I was constantly reminded of math with every day things. Of course, numbers are everywhere and I just had to learn to cope.

Dang having to balance a cheque book, calculate shopping discounts, or what about doubling recipes when cooking? Currency conversions, mortgages…it’s a cruel world for the mathematically challenged.

While I didn’t get therapy to deal with my math issues, I still struggle with all the logistics and the fact that there’s only ONE right answer to most things mathematical…seriously?

Now, cooking is much the same way as math.

Obviously I need to eat and feed my family, so it’s a necessary evil. I’ve just had to come to terms with cooking and coping with the many epic fails that occur in my kitchen, (It’s a wonder that my children and I have survived this long.)

You can imagine my relief when I came across something that makes dealing with my cooking nemesis easier. Plus, the relief I felt when I heard that I’m not the only one that ‘suffers’ with the whole cookbook thing.

I’ve tried so many cookbooks and still feel frustrated in the kitchen. So many of the cookbooks I’ve tried just don’t ‘click’ for me; they were much like Mr. Twitchy Bum. Why couldn’t I find a ‘Miss Park’ type cookbook to make things simple and easy in the kitchen?

Well, thankfully I feel somewhat vindicated to see this article about the ‘Top 5 Cooking Fails’. (There actually IS a ‘Miss Park’ type cookbook out there.)

Turns out that I’m not the only one that has issues with cooking and recipe books that may not be as helpful or healthy as they appear. 

Check out the Top 5 Cooking Fails here (I’ll be curious to see if you agree with any of them as they’re somewhat controversial). 

Now that some cooking anxiety is a relieved, maybe it’s time to work full time on my math relationship ;)

PS. With Halloween coming up, I bet you’ll have some pumpkin laying around. Instead of tossing it, like I normally would do, here’s a easy and healthy recipe from my friend, Flavia Del Monte’s new Skinnylicious Cooking cookbook.


Apple Pumpkin Muffins

Prep Time: 10 Minutes
Cook Time: 15 Minutes
Total Time: 25 Minutes 

Yield: 15 Muffins

Ingredients:
1 1⁄4 cup quinoa flour
1 cup oat flour
2⁄3 cup pumpkin purée
1 teaspoon pumpkin pie spice
1⁄2 teaspoon nutmeg or mace 2 tablespoons cinnamon
1⁄2 cup coconut sugar
2 teaspoons baking powder
1⁄2 teaspoon baking soda
1⁄4 cup maple syrup
1⁄2 teaspoon Aztec Sea Salt (crush or grind it – optional)

1 cup coconut milk
2 eggs
1⁄4 cup applesauce unsweetened 
Nuts to top (optional)

 

Procedure:
  1. Preheat the oven to 375F.
  2. Place 15 cupcake liners into 2 muffin trays.
  3. Place the wet ingredients into medium bowl and mix well.
  4. In a large sized mixing bowl, combine the dry ingredients and mix well.
  5. Carefully pour the wet ingredients into the bowl that contains the dry ingredients and mix until fully combined.
  6. Using an ice cream scoop, scoop equal amounts of batter into the prepared cupcake liners.
  7. Place chopped nuts and chocolate chips on the top of each muffin (optional).
  8. Place muffin trays into the preheated oven and cook uncovered for 15 minutes or until a toothpick inserted into the center comes out clean.
  9. Remove the muffins from the oven and let cool on a wire rack.

Per Muffin: 136 calories, 2g fat, 26g carbs, 4g protein

Find the top 5 cooking fails and more of Flavia’s ‘Miss Park’ type recipes here.

Sunday Prep for Success

What’s your Sunday routine? Do you do anything special on Sunday’s to re-charge yourself?busy schedule

Everyone has a ‘busy’ life, right? Sometimes we get so busy ‘doing’ life, that we forget to ‘live’ it. Hopefully, at least one day a week you can slow down.

For me, I love Sunday’s. One of the reasons is that I can focus on ‘big thinking‘. Usually this involve journalling, the focus for Sunday’s is gratitude. And I also get myself set up for the week mentally.

Oh, and of course, Sev will get extra time in the dog park.

What’s your Sunday routine?

I’ll share a secret that’s paying off for my coaching group that’s one week in.

I suggest this ‘big thinking‘ day for them too. I want them to think about their ‘reasons why’ they do things think big(like binge or skip workouts).  I have them assess their progress (weight/measurements). Many will have a treat meal and or course I ask them to prepare for the week.

Your week gets pretty hectic doesn’t it? This one simple thing – preparation – is making ALL the difference for my coaching clients.

This can be mental preparation, but it’s all the more successful when it’s paired with some physical prep – like stocking the fridge with healthy food, ensuring you have what you need to get your workout on and then making sure your workout is scheduled in.

It sounds simple enough, but even some of my dedicated coaching clients, ones that have put their money where their mouth is and stepped up for this 90 day coaching commitment have forgotten to prepare. But they’re getting better and the accountability of the group is getting them turned around right quick!

Failing to plan is really planning to fail – no one does this intentionally, life just gets in the way.

I get it – I understand how busy life can get. Maybe you’re not ready to bite off more time for fitness and health just yet.

6 minutesIf so, then I have a six minute solution for you.

In these six minutes, you can drastically boost your fat burning and youth enhancing hormones.

This plan is proven to deliver a dramatically faster fat burning metabolism. It taps into your natural fat burning cycles for long lasting fat loss. You won’t eat any nasty processed diet foods or do time consuming boring exercise.

Six minutes? That sounds pretty doable…

If you can’t dedicate more time to your health and fitness right now, then consider this 6 minute solution.

Pair this 6 minute solution with what you’re already doing or use it when your day is one of those crazy ones that you’d otherwise NOT get any fitness in.

I hope you can use today as YOUR big thinking day.

PS. As for me, this Sunday I’m going to hang out with Sam who’s in an ankle to hip soft cast.

On Thursday he blew his knee on a tackle in a football game – MCL and ACL gone :( 2014-10-22 20.11.37

<==This is Sam (#5) on a different play with a happier ending ;)

He’s doing pretty well, all things considered. We’re looking at a blown knee as a blessing that something really life changing didn’t befall him, like a spinal injury or worse. Life lessons are often hard to swallow, but they go down a lot easier with a dose of gratitude.