Motivation

I live and breathe exercise and fitness. I read blogs, books, and articles, watch videos, and train people from all walks of life day in and day out. I talk about fitness, think about fitness, and dream about fitness. It seems like it would be easy for me to constantly be motivated to exercise, right? The truth is that there are days, though thankfully not too often, where I want to just sit on the couch and eat snacks in front of the TV. There are days where I want to stay in my pajamas and relax, and the idea of putting on my workout gear, thinking up a routine, and getting all sweaty, just seems like a bother. Motivation isn't in constant supply for most people. Sometimes we have to actively find our own motivation to do the things we know need to be done.

I have never regretted working out. Not once in my life, have I ever thought "man, I really hate that I worked out today" or "geez, I feel like crap for exercising". Sometimes just remembering that fact can get me off my arse and excited to sweat! Sometimes not.

Think for a moment about what motivates you to workout, or scares you about not working out. What is it that drives you to improve on yourself? It's a very individual question and there is no wrong answer. Some people are motivated by pictures/images/thoughts of people in shape, or out of shape. These ideas of fit and/or unfit people either encourages or scares them into, or out of, certain habits and patterns. If thinking about an obese person scares you into getting off the couch and into your workout, than post a picture in a place you look at often for motivation. If flat abs and a tight booty motivate you, post a picture of that! Others are motivated by looking hot when they exercise! If that's you, go by some sexy workout clothes and do your make-up before your routine! I may seem silly to others, but if it works for you and you get a great workout in as a result, who cares! Maybe competition drives you- so workout with a friend or start recording your workout results on a piece of paper, ie the weight you used, the reps you did, how long it took you to complete, etc, and then try to beat your personal best every time!

When I'm feeling sluggish, I go to YouTube and watch workout videos. When I see fit people working out hard, I remember how good and strong I feel when I work out, and I instantly can't wait to put on my sneakers! I know that this pattern works for me. I know I can't watch exercise, and not want to exercise! So it's my little trick on lazy days.

It takes some thinking and reflecting to realize what motivates you- but taking the time to do it will help you stick to your workout schedule with a lot more ease! On the same note, finding out what discourages you from working out is important as well! Feeling like I have way too much on the go can make me feel like I skipping my working out. Knowing that about myself has caused me to come up with a few really short workout routines. They only take 10-20 minutes and by the end of it, I'm drenched in sweat and feel fantastic!

If you find out what motivates/discourages you but don't know how to use the information constructively in ways to help you, let me know! I can help you come up with methods based on your likes/dislikes to ensure you stick to your routines!

Well on this subject, I must also say that it's okay to miss a day every now and then. Beating up on yourself because you skipped your workout is not positive behavior, and will do you no good in the end. So, if you simply can't find the motivation and miss your workout, learn from it and move on. Try harder the next day to stick to your schedule. Exercise hard, and relish in the feel-good after effects!

Below is a quick workout that only takes 16 minutes to complete. Perform each exercise for 50 seconds, followed by 10 seconds of rest. Do all 4 exercises and then repeat the circuit 4 times. I did this routine today and followed it with about 15-20 minutes of yoga. I think today would have been a good day for a longer workout, as I didn't quite get my fix, but that's okay, I'll go for a brisk walk later :-P


4 Jump Lunges/5 Mountain Climber Jumps: Get into a lunge position. Jump straight up, switching legs in the air so you land back in a lunge with your other leg forward. Once you've completed 4, bring your hands to the floor beside the forward leg, and jump your legs up to switch so that your other leg is between your hands. Keep jumping to switch legs until you've completed 5. Stand back up and do lunges again, repeating the sequence until your 50 seconds is complete.

Plyo-Jack/Knee Tuck: Stand with your feet together, arms at your sides. Jump and open your arms and legs out wide in the air and then quickly back down so you land softly back into the starting position. Then jump your knees in toward your chest for the knee tuck, land soft.

Plank Heel Taps: In plank position on your hands, bring one knee in toward your chest, keeping your foot off the ground, and touch your heel with your hand using the arm on the same side. Return hand and foot back to starting position and perform on the other side. Make sure you keep your belly button pulled in, and shoulders over your hands.


Scissor Crunch: Lay on your back with one leg straight up, and the other leg straight and just an inch or two off the ground. Crunch your upper body up toward the top leg, and as you lower your upper body back down, switch legs and repeat. Alternate and make sure your keep your abs strong. If you feel pain in your lower back, place your hands under your glutes and/or bring your leg that's hovering off the floor higher off the ground.

Hope you all enjoy!

Brit :)

Life is Good

Today was fantastic :) I had another hour of yoga- major posture work today!!, then took a 10 minute walk up the street to my favorite little sandwich shop for a grilled chicken and pear sandwich with goats cheese and salad. I read my new book, 'Brand Like a Rock Star', relaxed, ate slowly and savored every bite! I enjoyed the walk back to my car, going back and forth between walking briskly because my muscles kept wanting to work hard, and walking slowly because it's nice to breathe and take life in!

It's afternoons like today that make me feel so incredibly lucky to have the job I have, and the life I have.

I did some work when I got home, and then it was off to teach my only Fit Camp class of the day. We used the swiss balls today and skip ropes and I had a blast teaching the new girls how to use everything! Lots of core work and balance training. The ball can be an incredible tool, although frustrating at times if you're not use to it :-P I don't think any of them got too frustrated today.

Fit Camp was followed by BFit to complete my work day. It was a small class today, but we got our sweat on, made our muscles burn and then did a solid 10 minutes on the mats for a total core burn before stretches. Felt good to get a sweat going on an otherwise lazy day.

Now I'm going to make a delicious salad, with mixed greens, tomatoes, cucumber, and some organic trail mix, while my wonderful fiance makes goats cheese stuffed garlic chicken for our supper :)

Take care of yourselves by eating a delicious and healthy meal for supper, satisfying your taste buds and your body's need for nutrients!

Feeling Good!

Did an hour of yoga today at The Yoga Room and then taught BFit, which is an intense cardio workout! The two in the same day are perfect :) I get my zen-like, deep, slow breathing, relaxed experience...and my sweaty, hard-to-breathe, muscles-BURNING experience. I love them both, and they make my day wonderful!

The weather was beautiful on the island today. I parked far away from The Yoga Room so I could enjoy the 10 minute walk before and after class. The air felt exceptional and helped me get into a "calm" frame of mind before class, and helped it linger on the way back to my car. Then it was off to get groceries, make lunch (a healthy tuna salad) and get ready for my following 3 classes :)

I hope all of you enjoyed your day and got some exercise in! Remember, doing something everyday will help you live better, and longer. Just be wise about what you do, when you do it, and how you do it.

:)

Are You Ready?!

I'm moving my popular Fit Camp program indoors on November 7th, and want you to join me for this intense, effective, and exciting 8 week session! I am going to have two fantastic locations and plenty of class times to choose from, so you'll find it easy to incorporate this program into your daily routine.

Embody's Fit Camp program focuses on you as a whole being! Each workout challenges all aspects of your fitness. I always show modifications and you can feel comfortable to work at your own level. We'll work together to improve your strength, cardio, and flexibility, as well as your agility, speed, coordination, balance, and power. We use various types of equipment to keep the workouts fun and interesting, as well as intense and effective! I'll send you newsletters to help keep you mentally focused and strong, motivated and goal-oriented. Newsletters are also aimed to help you adopt healthier eating habits and you'll get delicious and nutritious recipes to try out at home!

With this program you get: 24 workout classes, each different and aimed to get you in great shape; newsletters with recipes, nutrition information, and motivational tips; at-home workout routines for your days off from Fit Camp; a returning-client discount on the next Fit Camp session, and a free indoor-cycling class to try out! The price is $240 total. You can pay by cash or cheque up front, or in two installments- the second by post-dated cheque.

The class schedule is as follows:

Monday, Wednesday, Friday: Downtown at Murphy's Community Centre- 6:15am, noon, 4:30pm, and 5:30pm

Tuesday, Thursday, Saturday: Uptown at The Spa Total Fitness Centre- 4:15pm and 5:15pm (Tuesdays and Thursdays), and 9:00am Saturday mornings (Saturday's time subject to change week to week)

Classes may be added or removed depending on registration. You can attend any three classes a week that suit your schedule. You are never locked into a specific time slot, but I do ask that you try to stick to the same schedule as best you can. For registration purpose, I do need to know what classes you plan on attending most often.

Email me at embodyfitt@gmail.com to reserve your spot or if you have any questions!

This program has the power to change your life. Are you ready?!

:)

Smell the Roses

Mental health, I believe, is as important as physical health! So here's a goal for you: Aim to enjoy at least a part of every single day by doing something that makes you feel good about yourself and your life. Think for a moment about what makes you happy- maybe it's a hot bath, or a good book; maybe a walk with your favorite music playing on your MP3 Player or a good hard workout; perhaps a lunch date with a friend or a deep conversation with your spouse; whatever makes you feel good...do it daily! You know, sometimes even just taking the time to reflect on the things that make us happy is enough for us to feel good. When you're stuck in traffic, turn off the radio, role down the window, and breathe. Think about your life and the positive things in it. Concentrate only on the good things for a few minutes out of every day, and the not so good things will become less and less consuming.

Also, try to realize that the longer our life takes to pass us by, the better- so when your week seems to be dragging on, see that as time slowing down so you can appreciate it better! Try to avoid spending energy wishing for the week to pass and for the weekend to come. We are only given so much time on this Earth and to wish any of it away too quickly should be a crime! Embrace Mondays. It's the start of a whole new week that's full of possibilities and potential! Plan for things to do on weeks days and let joy and excitement be a part of your work days too.

It takes time to adopt a healthy mind, just like it takes time to obtain a healthy body, but when you do it will change the way you live. Start just by spending a few moments each day to stop and smell the roses :)

Sept. 12th!

I am starting a brand-new Fit Camp on Sept. 12th and would love for you to take part! If you are sick of feeling unfit, insecure, tired, and are ready for a change, or if you're simply stuck in a rut and are struggling with keeping your fitness level from plateauing, email me!

My Fit Camp concentrates on a total mind and body approach. We focus a lot on how our bodies feel and how our attitude effects our success. The workouts are challenging, but you will be shown modifications for every exercise so that you can work at a level you are comfortable with. It has to be tough to work, but it also needs to be safe and effective.

The Fit Camp program will run at 6:15am, noon, 4:30pm, and 5:30pm on Mondays, Wednesdays, and Fridays. I will offer classes on Tuesdays and Thursdays if there's a need for them as well. We will start the 8-week program outdoors at Confederation Landing Park, but an indoor location is lined-up in case we need it due to weather.

You can attend any 3 classes a week that suit your schedule to make up 24 classes over the 8-week period. There will be a cardio drop-in class offered on Saturday mornings (open to the public) that can be used as a make-up if you miss a class during the week as well (or as an extra workout for $5 if you want it!). If you're unable to attend the full 8-week program, or if your schedule only allows you to do 2 classes/week, you can simply pay for the number of sessions you know you'll be available to attend. Payment is to be made up-front by cash or cheque, or in two installments; the first up-front and second by post-dated cheque.

Program includes: 24 workout classes over 8-weeks, newsletters with nutrition information and recipes, at-home workouts along with a schedule of how to fit them in with your Fit Camp classes, a discount on November's Fit Camp, and more! Also, if you sign-up you can sign-up your spouse for 50% off!!

If you'd like to receive more information please contact me at 367-4929, or by email at embodyfitt@gmail.com. Visit Embody Fitness Training on Facebook and find out how the current Fit Camp crew are enjoying the classes!

YUM YUM!

Just wanted to share one of my all-time favorite healthy pasta recipes! This is such a yummy and easy-to-make dish that will please everyone in your household! I recommend adding your favorite veggies to the recipes, or making a salad to have on the side to make it more nutrient-dense and to ensure you get the right amount of veggie servings for the day. Enjoy!

http://www.kraftrecipes.com/recipes/creamy-basil-red-pepper-69024.aspx