People ask me all the time “are you always happy and full of energy?” And my answer to them is: mostly… yes! It’s pretty rare that I’m not happy or energetic–but let’s be real! THERE ARE DAYS, trust me! This is what I can tell you. When I feel sad, or lethargic it’s usually due to:
lack of sleep
lack of nutrition
lack of hydration
lack of movement
or all of the above!
When I continually inflict all of the above to my body on a daily basis it takes a toll, a MASSIVE toll! It sucks the life right out of me. That’s why sleep, nutrition, hydration AND movement are 4 pillars of my 5 pillars to weight loss and true health and happiness. I just FEEL better when I get at least 7 – 8 hours of sleep, eat TONS of veggies, drink at least HALF my body weight in ounces of water and MOVE vigorously. When I feel better it makes me HAPPY! Crazy how simple it really is…
You know…I’ve never really been a cold weather person. I blame it on my Raynaud’s…but that’s just the story I tell myself. Truth is, I don’t like being cold. Yah, yah, yah I can bundle up….I know that. So I do when I need to go outside. And if you’ve noticed we’ve gotten our fair share of snow recently. (Oh joy)! So, there’s no getting around it. A girl’s got to go outside sometimes. BUT you know what I’ve noticed? I’m not as cold!! I’m not as “affected” by the cold like I used to be….TRUE story! Want to know why??
I GOT MY THYROID CHECKED!
Would you believe when your hormones are out of whack your bodies ability to adapt to temperature fluctuations is affected. And BOY was mine EVER affected. Turns out my thyroid was non-functioning. Since I’ve been on Amour thyroid meds my body is SO much better at handling the cold. I also sleep better and I don’t have the temperature fluctuations at night like I used to.
Get a hormonal panel run if you are experiencing extreme temperature fluctuations, hair loss, dry skin, sleep disturbance, fatigue and just general malice. These are just a few signs of hormonal imbalance. And I haven’t even touched on nutrition! HA!
When was the last time you made a snow angel? built a snowman? played kick ball? Remember what is was like to play like a kid? Ever wish you had the ENERGY you did when you were a kid? Energy is a hot commodity…. Everyone wants more of it. Does it seem like it’s out of reach?
Do you want to have more energy to keep up with your kids/grandkids but you just can’t muster it up.
Do you find it hard to garner enough energy just to make dinner and then plunk yourself down on the couch and fall asleep right after?
Do you pour yourself into bed exhausted, wake up exhausted, live on coffee, pop, sugar and fast food to keep the candle at least lit?
Do you feel guilty that you don’t have the energy to play with your kids, or your grandkids and mentally beat yourself up over it? If these things sound familiar–let me release you from your guilt!
IT’S NOT YOUR FAULT!
You’re stuck in never enough time, never enough energy cycle! You’ve created a great life with your family, but now you don’t have enough energy or time to enjoy it!
HOW DOES IT EVER CHANGE?
It can when you start putting YOU first! Yep, as hard as that is to hear–you HAVE to come first. You can take care of anyone else unless you start taking care of YOU first. All you need is:
And YOU will have ALL the energy you AND your kids or grandkids can handle!! Cheers to transforming!
Today in Boot Camp we’re gonna shoot for some TABATA! You ready? See you in the Octane Studio Fuel Fitness 12:10 – 12:50
Have you ever wanted something so bad you could almost taste it? Something so close, but yet so far. So far it seems utterly impossible to reach it? Like your goals? You can see them, you visualize them, you dream about them, but they seem SO unattainable. But are they? Ask yourself these questions:
Do I have a game plan, a strategy to follow?
Do I have a nutrition plan to follow?
Do I have any accountability or support system in my life?
If you answered no to ANY of these questions then your goal MAY seem impossible to reach. You see, without these things in place–goals remain out of reach. They remain in the background hanging out as a wish, or a dream. Don’t let your goals remain out of reach. All you might need is someone to open the door….Cheers to transforming!! https://workoutguru.wufoo.com/forms/help-me-get-to-know-you/
I remember when I dreamed of being fit with a fit partner one day.
Want to know how we found each other? Actually…a mutual friend introduced us! Was it a match made in heaven? Well, not at first. I didn’t think I could hang with this guy who mountain biked, road biked, skate skied and did triathlons. I just didn’t think I could keep up. Although I worked out, I didn’t think I was “fit” enough to attract someone like Tim. I was a runner and a gym rat. Funny thing is…he thought the same thing about me!!
We both became what the other person wanted.
If there’s one thing I’ve learned, it’s that you don’t attract what you WANT, you attract what you ARE.
So if you want your partner to be more fit, it’s an opportunity for you to become the example and set the pace for you both. Tim made me rise up to the occasion. He pushed me past my comfort zone, supported me and I did the same for him. Does he really like coming to my classes? UM….that’s a BIG no! HA! But when he does, he’s always glad he did. He supports me just like I support him!
So, if you want to attract a fit and healthy partner, you need to be that first.
This may sound like tough truth…and for you it may be.
Yet there’s no way around it, if you want to be with someone with strong values, they will want the same if you have those values too.
It’s not an excuse to not love yourself or beat yourself up until you have a certain body, that’s only going to hold you back.
But it’s like Jim Rohn said, “if you want things to get better, you have to get better.”
And it’s not bragging to say, with total transparency and gratitude, one amazing reason we have each other today…is because of decisions we made for ourselves a long time ago.
That’s my experience, and our story.
I love you, Tim. Thank you for being the person I dreamed of, and for working on yourself until we found each other.
‘Saw a post today in my FB feed which showed a supplement someone used and then compared it with a before and after picture.
It was as if the company was claiming the supplement lost them all the work.
Sadly, this is the the kind of stuff the health industry is selling these days. Lies.
In fact, most of the health industry makes more money if you stay stuck in your health rather than transforming.
Think about doctors and hospitals even…how do most of them make money? When you get sick more often and keep showing up. They’re not motivated to make you long term healthy. They’re incentivized to get you well for the moment, but not stable in your health over the long term.
But yet that’s what you think you’re buying. And you’re not.
One of the big reasons I became a coach is to expose these lies, because in the end, I only want to succeed through my clients LONG TERM SUCCESS.
Not through a gimmick, not a single form of powder,
But by changing the way they think, feel, and behave…in a way which is fun, simple, and TRULY healthy.
Stop believing the big fat lies of the people holding you back…many of them network marketers, or supplement companies, or some fancy new app.
It’s a gimmick, and the real, integrated, sustainable solution is the only thing standing in the way of you waking up to a different body and mind 30 days from now…
You guys!! I can’t take credit for this recipe so credit goes to Raylynn Lauderdale Van Oort! I did substitute it with chicken. Not only is it EASY it’s HEALTHY and so quick!! Check it out! I shared it a couple of days ago, but true to my word I LOVE trying new recipes!
CHICKEN CAULIFLOWER CASSEROLE
1 bag cauliflower from Costco
1 1/2 c. Marinara sauce (I used Kirkland from Costco)
1 c. Monterey Jack, divided
1 T. dried oregano
1 T. garlic powder
1 tsp. chili flakes
Pink Himalayan salt and pepper to taste
1 lb chicken shredded
In a large bowl, combine cauliflower with marinara, oregano, garlic powder, chili flakes then toss until fully coated. Season with salt and pepper. Place half of cauliflower mixture in slow cooker, top with half of cheese and half of the chicken. Add the rest of cauliflower and repeat the topping process. Cook on low for 5 hours or high for 3 hours.
I gotta be real with you guys….sometimes I HAVE to do things that take me out of my comfort zone. WHY? Because it makes me stretch my limits, grow as a trainer/person and makes me feel like I accomplished something SO huge. Skate skiing is not easy for me. I do it to get outside, breathe hard and take in some fresh air and shake up my ROUTINE. I feel silly doing it, but each time I do it, I DO get better and feel like I’m truly challenging myself to do something that is completely out of my comfort zone.
It’s so easy to just continue doing the “familiar” things because those things are safe. Safety is comfortable, it’s reliable…it’s knowing what to expect. Why is it so scary to jump out of the comfort zone? Because it’s fear of the unknown. Can I do it? What will people think? Will I make a fool of myself? These are questions that keep us trapped and paralyzed from PROGRESSING. Progression is forward movement. it’s literally what growth is about….CHANGE! What will you do to CHANGE your state this week on Mindset Monday? Change your mind…change your body! https://workoutguru.wufoo.com/forms/90-day-enlightenment-blueprint/
It’s my FAVORITE holiday of the year! The day of love. 💖💖💖 It’s the one day of the year you can share with all that you love JUST how much you love them! Should we do it daily? YESSS!! But do we? No, not as much as we should. So, today I want to say: I LOVE YOU!! Each and every ONE of you! I value you and cherish you. Thank you for being a part of my life! I challenge you to tell EVERYONE you love that you LOVE them!! Don’t hesitate—say it! Show it! Display it proudly! Happy Valentines Day! I love you Tim!!!! 💋
You gonna come and work out your HEART and soul? I promise you I won’t disappoint! Come hang out with me in the Octane Studio, Fuel Fitness 12:10 – 12:50. From my heart to yours….see you soon!
What do you get when you work out with a group of like minded people? Rewards beyond belief. There’s something to be said about misery loving company. You get to endure the same pain and have FUN while doing it. First of all, if it’s worth doing, it’s worth doing right! I know how to do it right. 1) I always have a strategy. A strategy is KEY in achieving a goal. You need an action plan. A strategy includes planning and preparing food, it includes a great overall workout that covers ALL the muscle groups. 2) I always include mindset work. My clients know what to expect so there are no surprises. Surprises mess with the mind. If you don’t have the right mindset–no amount of perfect eating and exercising will be sustainable. 3) I always show up with accountability. Accountability comes in many forms. When you have a group depending on you to SHOW UP, it’s a lot harder to miss. It’s a lot harder to skip out especially if you know someone is watching you and has you under their wing. Lifting you up—supporting you! Are you looking for a tribe? Someone to help you achieve your goals? Check it out: https://youtu.be/rVz0WnLffNA
Who’s ready to WORK HARD? It’s time for a little BOOT CAMP Pyramid style! You coming? Let’s DO THIS! 💪 Octane Studio Fuel Fitness 12:10 – 12:50
I never dreamt in a million years that I would be changing lives on a daily basis like I am today. When I was a little kid I always wanted to be a veterinarian… until I had to put my first cat to sleep. EEEEK! I think that’s when I realized I was put on this earth to help people, not animals. I have ALWAYS loved helping people. I like meeting people, getting to know them and their triumphs as well as their struggles. Probably because I know what it’s like to struggle. I hated it. Struggling to lose weight, fighting with my thyroid, trying to find the correct balance between eating right and working out was a HUGE daily battle for me. It was depressing and made me want to never leave my house, never have my picture taken, not be social and hide from the world (just to name a few things). That’s no way to live. I’ve spent the last 28 years designing and developing a program that is practical and easy to implement because I have tried every diet in the book. What I’ve discovered is DIET’S DON’T WORK! I’m so blessed I finally get to share my program on a platform that is accessible to EVERYONE (who qualifies) not just to people who live near me. I have to say…my mindset is what has driven me to be the best version of myself I can be so I can help others be the best versions of themselves. I work on it daily. I visualize, meditate and trust that I am doing exactly what I was meant to do…transform lives!! Are you ready to transform yours? https://workoutguru.wufoo.com/forms/s1ylqx5r0cb2ldf/
This is a rare sight….me eating white, starchy carbs with no nutritional value. BUT, ya know…sometimes when in Rome…you gotta try it. Normally I don’t eat white, starchy carbs because they make me feel lethargic, bloated, gassy and tired. I don’t like feeling like that. But I always USED to without even knowing it until I quit. I did a little experiment on myself. I gave them up for a week to see if it would make a difference– and VOILA! It did! The bloatedness, gassiness, lethargy all went away. My head became clearer and I realized that those types of carbs weren’t good for me. Now is that to say I never eat that kind of stuff? No–I believe in the 90/10 rule. I try to eat beautifully 90% of the time and 10% I can live and still enjoy life without feeling deprived. Want to know more about how it all works? I would love to share with you. https://workoutguru.wufoo.com/forms/s1ylqx5r0cb2ldf/
Sometimes we take life too seriously. Work stress, family stress, lack of sleep, lack of nutrition, sedentary lifestyle all add up to no fun, no laughter, and just taking it all too seriously. When was the last time you cartwheeled? how about jumped on a trampoline? When was the last time you acted like a kid? Kids don’t take life seriously. They don’t feel stress and they know how to laugh and have fun. I know, I know….they don’t have responsibilities. I get that, but sometimes we need to look at life through a child’s eyes. Life is too short NOT to. Now, go and do a cart wheel–warm up first so you don’t pull a muscle! Ha! (You’re welcome!) This is your Wednesday Hump Day tip brought to you by an old kid! ME!
Omg, I am SOOO proud of Shelly! She was not working out at all when she first started the program, and now she’s back in the swing of things just like a pro! She was struggling to get into a routine that worked for her, not only with her eating, but her mindset and workout routine as well! These are her words:
#90daytestimonial. Hard to believe that my 90 day Program is complete! I am not saying over because I am on this journey for a lifetime 😁. I lost 14.4 lbs of which 8.8 of it was fat mass loss (1.2%). I lost 12 inches . I know that I could have done a little better but when I veered off I got right back on with Anneliese and tribe cheering me on. I finally got it in my head that under-eating is just as harmful as overeating and that exercise is vital too. The support and interaction from this group was so helpful, I was not alone when I struggled. I truly believe that the obstacles I encountered became my opportunities to succeed. Thank you and good luck to everyone on your journey.
Fuel Fitness Octane Studio today presents: SPINNING 101! Let’s DO THIS! Invite a friend to check it out! We got BIKES!! We need RIDERS!! 12:10 – 12:50 See you soon!
It’s so interesting all the prep that goes into party planning. As you know, Tim is a HUGE Rams fan right? Well, when they made it to the Super Bowl I just knew there was going to be a party. So, for the last 3 days we’ve been prepping! If you’ve ever planned a party then you know how much time, energy, decorating, grocery shopping, meal prepping and cleaning it takes to pull off a great shin-dig. I was just thinking wouldn’t it be cool if we all spent that much time, energy, grocery shopping and meal prepping on ourselves? We would literally be SO prepared, successful and organized not to mention feel accomplished! But we don’t….why? I guess it’s a lot of work? Yah, but it’s so worth it. The party was was a hit, everyone had fun. The food was phenomenal (great group effort of course). But most of all the COMPANY of friends and family… priceless. Just think…you can have the company of friends (co-workers) and family every lunch and dinner when you have your meals all prepped for the week. Think of meal prep as prepping for the big game each week! Right? Just a little Monday Mindset shift for ya! Too bad the Rams lost–but fun was still had by all. Cheers!