"Commit to Change" Flexible Workout

Wide is the gate and narrow is the path. And, few will choose their healthy and whole path of life. Which path do you choose to enter and commit to walk??? There is a vast amount of gimmicks and false hopes out there to loose weight and /or maintain your weight loss. The truth is just that!!! There is no quick fix. 

Just as God remains a mystery, He does reveal truth to us, and His will is evident when we are willing to receive it. As our amazing creator that He is, He has designed our bodies to communicate to us. Symptoms  are an outward sign from our whole body (mind, body, spirit) within. There is that saying, "where there is a will, there is a way." And, His will is present for us and the truth is available! Will you choose to seek it? 

For many years I was a people pleaser and a care giver to others, lacking in my own self care. I chose to take the rule of, "do unto others as you desire to be done unto you," to an extreme level relying on others for my own happiness. That ultimately resulted in a plummet of my own health and into a state of hopelessness.

Others may choose defiance through their lack of patience and urgency of instant gratification. The more you choose to take risk through the wide gate, walking away from the truth; the more you will create that yo-yo affect through your whole being.

Which example can you most relate to? Are you now ready and willing to create change for YOU??? I share my four "C's" with you: Courage, Commit, Change, and Consistency! 

Be the change you desire. Your behavior is now and your habits are now. Think in terms of be, not become. (Mac Anderson) "Successful people are simply those with success habits." ~Brian Tracy 

So, stop making excuses for yourself and be aware of you mind games. Now is the time; not the past, and not the future. You CAN choose to and create your healthy habits of success!

FOOD TIP:

Jillian Michaels says,"The key is to develop a balanced healthy lifestyle involving food as fuel AND pleasure that is also tailored to your personality, likes and dislikes, and finances."

FLEXIBLE WORKOUT: Below is a workout you can do at-home, and take with you as you travel. Enjoy and be safe!

                               

 

10 Split Lunge Jumps, 20 Squats, 10 Hip Thrust, 20 Jump Rope, 10 Starfish Crunches, 20 Up/Down Planks, 10 Burpees, 20 Jumping Jacks, 10 Crouching Tiger Push Ups, 10 Tricep Dips, 10 Each Side Plank Pulses (REPEAT X 3)

Breathe, Let Go, and Roll with The Flow

 

Be Aware

"We are what we repeatedly do. Excellence, then, is not an act but a habit." (Mac Anderson) 

By habit, we create our very breath of life. Breathing is essential and our every day companion. When you inhale, you are returning your body's essential fuel (oxygen). When you exhale, you are eliminating toxins (carbon dioxide). As you inhale, are you choosing to return positivity? And as you exhale, are you choosing to let go of negativity and surrender???

The first step to create your change, whether it be your posture, breathing, nutrition, and/or your thought forms is to be aware. "We must identify the underlying assumptions, perceptions, thoughts, and beliefs per behavior." (Mac Anderson). Through self-reflection we can gain our clarity, and identify what chains we require to break for our optimal life...Be committed. Surrender. Be Present. Feel. Restore, Reboot, and Recreate! You can create your change, and move upscale as a whole divine and physical being.

For those of you that know me and/or train with me, you know I require my BREATH for my BALANCE. I am very persistent when it comes to training and your breath. It is my experience that through my breath, I can transform (spiritually, mentally, physically), even under stress and/or discomfort. Even though I remind one to be aware and practice, practice, practice their breathing...I will continue to encourage everyone to assess their breathing. So, how well do you breath? Breathing is one of our few habitual functions that we can actually consciously control. According to The Woman's Fitness Book, below are some benefits for deep breathing:

• increase energy levels 
• relieve physical tension
• boost mental focus
• reduce stress and anxiety
• promote a sense of calm and equilibrium
• improve overall mood
• enhance overall fitness

As you practice and become more conscious of the control of your breathe, remember to be present and let go. Through self-inflicted and/or natural stessors in life, sometimes it is best to "roll with the flow." Below you will see an example of a core (abdominal & back) exercise that is great for practicing your breath, rolling with the flow, and maintaining your core alignment. ~Be safe and Enjoy!

Inhale lying flat, exhale as you create your banana crunch, inhale as you return flat and exhale as you roll over to begin your superman. Again inhale flat, and exhale as you rise, inhale as you return down, and exhale as you roll over to REPEAT (3 X 10).

CONGRATS ON YOUR COMPLETION!!!

Be Present and Row Through Your Desires

BE PRESENT

Take time to establish your desires: Spirit, Mind, and Body! The Spirit shall always lead before the attainment of the others. Most people do not create enough time to withdraw from the world long enough to really discover their heart's desires. (Mustard Seeds)

Summer has arrived and changes are in motion. For many of us, this is the season to create change in our schedule, commitments, and desires. And, we may also find ourselves caught up in the business of our world and forget to relax and/or tend to our personal health. So, whatever you may be doing (prior to reading my post), STOP and BREATHE. Inhale deep through your nose returning oxygen to your body, expanding your chest and stomach; exhale out your mouth releasing and cleansing your body as you slowly tighten your abdominal muscles. Great Job! Now, reevaluate your busyness and your flow around you. It is ok and well deserved to take a "time out" for YOU. Now reframe your perspective. Is your health a priority???

You can streamline and organize your daily schedule to create your healthy lifestyle. Think it. Plan It. Put it in ink. Your health is returning. You can create your time management for YOU. So, STOP withdraw and reflect on what your true desires are: Spirit, Mind, and Body.

For me, as mentioned earlier, my schedule is shifting and I am increasing my health and the health of others. I have my gratitude for God to grant me such opportunities to facilitate healthy lifestyle choices in others!  Through my healthy lifestyle choices, I do my best each day to create my balance with  physical activity,  peace/prayer, and clean nutrition. I am not perfect and yes I have my setbacks, "in my past." There is always opportunity to start over. 

With new beginnings and creating your balance, I encourage a variety. In my opinion, life is not black and white. Change is constant, and change is good. So, recently I stepped out to try something new for exercise. I went to a Rowing Gym. I had some previous knowledge and experience with using a rowing machine, and yet knew I could gain more wisdom and grow from the experience. I really enjoyed the class and walked away refreshed and stronger. Below are a variety of ways to experience rowing: Be Safe and have fun!

ROWING

Using the row machine you will improve your aerobic capacity and strengthen throughout your whole body.

When executing the row movement (with dumb bells, kettle bells, etc.) correctly, this exercise is one of the most valuable and complete upper body exercises of all, challenging both postural stabilizer and mobilizing muscles. (Mark Vella)

Tips: Use a slow, controlled, and full range of motion. Avoid hunching or rounding your shoulders. Keep your chest open, shoulders back, and abdominals engaged. Keep pelvis tilted neutral and your spine aligned creating a flat back.

                                                     

            Row Machine                                                 Dumb bell One Arm Row