Be Present and Prioritze!

                          

BEING PRESENT

Hi there and Happy New Year! With a New Year always comes self-reflection, goal setting, desire to change, and planning. "To change your life, you need to change your priorities." (lifequotesru.net) And, all great ideas and priorities are nothing without action! During my time away from my blog writing, I have taken much action, created much change,  and have been doing a lot of planning. Most of this derives from my recent upgrade within my career as a Primary Trainer with Camp Gladiator. So, as I choose to continue to make upgrades in my life, so too will I live in my present and know that achieving my priorities is my life PROCESS!!!

You can allow obstacles to destroy you, define you, or strengthen you. Gathering my strength and choosing to become healthy is the best choice that I ever made! For those of you who do not know...I have moved beyond allowing my past to define me. In my past I was very symptomatic with Fibromyalgia, Chronic Pain, and much more disease. And, after years of seeking and  many trials, there was much to discover! "There is no shortcut to greatness, only toll roads." (Jeff Davidson) The beauty in all pain is, the more it hurts, the greater the opportunity for progression. God's amazing design in the human body alarms us when it is injured or damaged. Certain factors such as, stress, unhealthy food choices, poor sleep, and lack of physical activity can make pain worse by opening the pain pathways. And, the flip side of  our body responses to stress is that some pain can be good. For example, after a really great workout, I always tell my clients that pain after recovery is their gauge of effort. If you experience a little bit of soreness after your workout, that is good. If you are in so much pain that you cannot perform your daily functions, than you did too much and require  pull back. If you do not experience any kind of soreness, then you did not push hard enough and you can do more! The only limits we have, are truly in our minds. We are all stronger than we think!

So, I encourage you all to be mindful in all that you do and do not do. Create your conscience living and healthy lifestyle through ACTION! Do not ring the bell. Inactivity and a sedentary lifestyle can effect your body, mind, and Spirit in more ways than one! Be grateful for your every-day capacity of functional movement, and get moving!

Below are a few examples of basic functional exercises you can do with your body weight, anywhere, and at anytime. Be mindful and careful always! ~Peace be with your Spirit

"We Are Many Parts, All One Body" HIIT Training

How Faithful Are You To Your Whole Body?

Do you you strive to improve yourself: Spirit, Mind, and Body? Or, do you create excuses, procrastinate,  and/or allow your mental chatter to hold you back??? I know, I know...change is not always created with ease or embraced. You are not alone! I too, find myself in the midst of my mental chatter allowing it to get the best of me at times. And I thank God, that I also know when I allow the chatter to win or allow time to pass me by, my body speaks and symptoms arise! Just as yes, we have many body parts with a variety of roles, we too have a Spirit, Mind, and Body that all require commitment for our optimal health.

And, sometimes it just takes the power of God to release us from negative, locked-in thinking. It takes commitment and guts to leave the ruts. What ideas are limiting your growth? What opinions may be restricting you? Ruts have a way of becoming a security blanket for us...What rut may you be in? It takes Faith. It takes courage. We are free to leave our rut! A rut, is a grave with no end....and it is time to climb out! (Robert H. Schuller)

"For just as, within one body, we have many parts, though all the parts do not have the same role..." (Romans 12:4) Come Alive! Many parts, all one body in Christ we can create our positive change. "Your word is a lamp to my feet/and a light to my path." (Psalm 119:105)

We may be unfaithful to ourselves at times, but God is always faithful; for he cannot deny himself. "Our greatest glory is not in never failing, but in rising up every time we fail." (Emerson) So, to create our success and habits for optimal health we must give attention to our intentions behaviorally and psychologically. Get ready to take a plunge into your health and total well-being!!!

Functional Workout

For our total well-being, we must make a pledge to ourselves and commit to our MANY PARTS!!! Physically, a great starting point is to turn our focus on our functional movement. Some common functional movements may be: pushing, pulling, reaching, squating, twisting, and engaging our  core. Below, is a list of exercises you can try in timed circuit. You can try them all, or choose a few you do frequently, and perform each exercise for 30 seconds. Do one after the other, and repeat the circuit 2-4 times.

                                                

HIIT Training

Ready to take it up a notch? If you require more, always room to modify! HIIT stands for High Intensity Interval Training, which I LOVE!!! There are many ways to execute a high intensity workout. A couple of my favorite ways are: TABATA- 20 seconds of work/10 seconds rest, for 8 repetitions, and Super Setting with Balance- Strength (Bicep)+Strength (Tricep)+Cardio (Burpees)...many of my clients have questions about whether they should group there muscles for exercise or do a total body workout? Well, my answer is usually individualized based on their personal goals and their behavior/physiological habits. Generally speaking, my rule of thumb is: whole body workouts can be done consistently if you do not push yourself to exhaustion, and...if your body responds well. Grouping Workouts: Upper Body/Lower Body, or even  can be broken down to specific muscle areas for desired results. Below is an example of a short 10 minute Full Body HIIT workout:

Please Note: Always be careful, cautious, have fun, and listen to your body!!!!

Peace and Strength be with YOU!!!

~Celina