Have you ever seen an overweight horse?

No! It's because horses only have nature to eat! Now I'm not saying we should all become vegetarians. But my point is that horses will only eat what they know, and what they know is grass and vegetables and such. 

Humans on the other hand, have developed many foods from nature. From a vegetable we've learned to make French fries. Mix a few natural ingredients together with man made ingredients and we have FATTY FOODS. 

In combination with a fast paced, stressed out society and fast food conveniences, we of course end up with a horrible trend of obesity. It's no wonder humankind is susceptible to diseases and chronic illnesses. 

We start at an early age learning how to eat healthy natural foods (baby food) like the horse does. But somewhere along the line during adolescence, we are introduced to good-tasting foods that make us happy. But little do we realize that those foods come at a price. 

Meanwhile the horse, living off the land, running free and with constant exercise, continues to live off the land and stays in beautiful shape. Have you ever seen a fat horse?? Heck no! The difference is what we eat! 

The horse knows no different. The horse nothing about French fries and hamburgers (unless a human intercedes of course). 

So why if the horse lives happy, healthy and in great shape by only eating from nature, can't a human live the same way? 

I want to lose LB's

I WANT TO LOSE (X) amount of LB's

 

People focus on losing pounds or LB's because they may have excess fat

on their bodies. And when losing weight that excess fat will fall off first, causing the scale to reflect a smaller number.  But when you are already within your

"healthy weight range" (find yours herehttp://www.webmd.com/diet/tc/healthy-weight-what-is-a-healthy-weight), measuring your LB's can be a bit deceiving, depending on how you are losing the weight.

Make sure you use different methods to calculate your fat loss (weight loss) such as measuring the circumfrence of your waist, arms & legs. 

These are the areas in which fat tends to accumulate first and is a beter way to measure actual fat loss. 

Don't worry about others and just get fit!

I think we spend too much time worrying about what other people think of us. If we made decisions solely on what WE WANT and what’s best for us, our lives would be so much more fulfilled and happier.

🔷I don’t wanna run outside, what if someone I know see’s me and makes fun of my form? ........If you are worried about your form, check some articles online that will help YOU, or ask a friend. And even if you’re still using bad form, there’s no harm in getting a suggestion from someone else to better YOURSELF 🏃🏃🏃🏃. Get out there and run!

🔷I don’t wanna order a salad, what if the cashier or my friends think I’m a prude because I want to eat healthy?........If they are you’re true friends, they will support your decisions. YOU and only YOU are responsible for your health and decisions you make towards your own goals.

🔷I don’t want to order the healthy plate, I’ll want to substitute too many healthy things and the waitress will think I’m being too picky and complain.......Chances are

You’re not the first to ask for substitutions.  And secondly, you are substituting items to better your health or to reach your own goals, it’s all about YOU. 

🔷I’m scared to wear no makeup outside my house (to work out) because someone will judge me and think I’m ugly......We are born with no makeup on and we are all beautiful. One persons idea about wether or not you look good doesn’t define YOU. Be confident and be free if you don’t want to wear makeup😀.

🔷I’m not going to use the weights at the gym because all the buff guys will laugh at me.....If you’ve never lifted weights before, make sure you take a guidebook with you to practice proper form. If a guy decided to laugh or make fun, ask him for help! One person judging you will not keep you from your goals as long as YOU keep trying. 

🔷I don’t like working out to DVDs, I’ll feel weird jumping up and down in my living room and my neighbor could see me through the window........Think of DVDs as a way for that trainer to come to your house and personally train YOU! It’s no different than watching a movie. And if you’re neighbor see’s you, ask him to join! Or tell him why you're working out. Who knows, maybe you'll inspire him/her to start soing what you're doing!😊

🔷Oh I could never be as fit as Jessica is. My body is just not meant for fitness........Think again. If you can move your body, you can be into fitness! If you keep saying you’re going to start working out and never do, message me I will help! Jessica should be your motivation and inspiration 😀👍. It's okay if she knows you've decided to be fit like her. YOU can be fit too; make it a goal and you’ll get there. 

ITS ALL ABOUT YOU! 😀

Food is for Fuel

 Food is for Fuel

Most of us have been trained by our parents and then society as we grow older, to eat for satisfaction. In other words, we learn to eat foods that TASTE GOOD. I'm right there with you! Eating yummy foods makes me happy : ) . We tend to forget that food is meant for fuel and nutrition.

 I think that if we all had to physically work for a living  we would think differently about food because ENERGY is required to MOVE, right? It seems as if society now is backwards. Most jobs are in an office or indoors and require little to no effort but high in stress. Stress + bad foods = lazy and overweight society. We start to train our brains that because we put ourselves through such stress and hard mental work, we deserve a big juicy extremely high in calorie hamburger and dehydrating beer or two or three after work. Then sit down on our comfy couch and let all that grossness fester inside our bodies only to suffer the consequences later. The consequence being high cholesterol, obesity, heart disease, diabetes and the list goes on.

Help me end the trend of obesity by taking YOUR part. Keep an active lifestyle and move your body at least 20 minutes a day , five days a week. Now I'm not saying be a gym rat by ANY means. (I don't even step foot in a gym ever).  It can be as easy as walking or doing a mix of push ups and stairs. Eat your fruits and vegetables everyday in fun, creative ways! You CAN eat tasty foods while eating healthy too! It's time to re-train your brain on what food is actually meant for, because ultimately the healthier you eat , the better quality of life you'll live for your friends and family. Take care!

Total weight lost: 6.6 lbs with the 3 day Shakeology cleanse!

I ended up losing 6 1/2 lbs with the 3 day Shakeology cleanse! How awesome is that? 

Now I'm not going to say it was easy. It was definitely one of the most tough things I've had to ever do but also totally worth it.

I decided to start the cleanse because my boyfriend and I gained some inexcusable weight during our week long vacation. So this weight did pack on pretty easy. Remember results will vary for you, but do plan on losing up 10 lbs depending on how much excess fat your body carries. 

My starting weight before the cleanse was 132 lbs (a weight I haven't been at in years!). I weighed in at 129.2 the evening of the first day. Then 127.4 lbs the morning of the second day. Then 125.6 lbs the morning of the third day. Then 125.4 lbs the morning after the cleanse. 

My boyfriend did the cleanse with me and also lost 6lbs. 

The cleanse is recommended to be used every 3 months and is a good way to cleanse out toxins from bad meals or to flush out your body and feel more fresh. 

Now the following info may be too much for you, but I'm not scared to share it! I did notice my bowel movement after the first day was bigger than normal but also a healthy one, if that makes sense without going into further detail. My boyfriend, however, did not have one bowel movement the entire three days. We were curious as to what happened and we found out that his body basically absorbed all the nutrients he was eating and lost weight because the nutrients were enough to sustain the energy he needed but all the food was absorbed by his body. So as you can see, the cleanse will affect different people in different ways but will usually result in weight loss either way. 

Please email me if you'd like to try the cleanse or if you have any questions.

Adrianneoconnor@yahoo.com

Exercise cured my anxiety and sinuses

Now you all know in I to fitness. But I wasn’t always into working out. A few years back I suffered from severe anxiety and panic attacks. If you’ve never had a panic attack, the only way I can describe them is that you feel like you’re going to die. I ended up in the emergency room more times than I want to count. Stress caused anxiety and then lead to panic attacks. On top of my anxiety I also had horrible sinus headaches and sinus pressure which got bad during the season changes. 

I was (still am) a single mother raising my son alone. He watched me deal with this disorder and my sinuses, and I felt completely not normal. I’d get scared of having another attack and ending up in the hospital, paying more Doctor bills than I could afford. Spending more money on medications than I wanted to. And worst of all I would worry that my son was not being cared for properly. I felt like a horrible mother, so I knew I had to do something. I knew SOMETHING had to change.

Of course we all deal with everyday stresses, that’s just how our society is. I quickly realized that exercising and eating right made me feel better. It made my sinus headaches start to go away. I noticed my mental health was better because I was feeding my body the proper nutrients and I was able to take hold of my thoughts better and eventually over power my worries. Then eventually get rid of my anxiety all together! And to top it all off I had the extra energy to deal with a 3 year old, I looked younger, lost weight and looked better in my clothes and ultimately stopped having to visit the doctor and even buy any more medications!!!

It’s looking back at what I struggled with that makes me realize why I keep pushing play, why I make sure and sweat everyday and why I want YOU to live the fitness lifestyle.

It’s not just about being skinny or being fit, it’s about being HAPPY and living the BEST QUALITY life you can live, for yourself and your loved ones. Once you feel it, you’ll never want to go back to being lazy or overweight again. I promise you that!😊 

#fitness #motivation #inspiration 

I realized I'm a grazer; an all day snacker

So I'm flipping through articles online and I come to the realization that I snack WAY TOO MUCH! 

All this time I thought I was doing a good job eating clean. But this article told me something I already knew but was also an ah-ha moment: if nutrition is the majority of your weight loss equation, why not focus more on nutrition vs exercise? I had been doing it all wrong! 

It's true what they say that counting calories is tedious. But guess what? That's what it takes to lose weight! It's science. Especially for me, the one who is having a difficult time shedding those last five pounds. Counting calories is thee key!

These past couple weeks I began not only planning my meals, but counting each and every morsel that was going to go into my mouth. I pre-counted each calorie I was going to consume, and I caught myself getting hungry between meals and snacks!! But this wasn't hunger, it was actually thirst! All the previous times I had not planned I was putting a snack in my mouth when really all my body needed was calorie-free water! Then almost immediately my thirst 

 (fake huger pang) was gone!! My body tricked me, ugh! 

Now that I know what my body is doing, I can trick it back by simply drinking water instead.

 Snacking can get dangerous! Before you know it, you've consumed an extra 500-1000 calories in one day! You can't lose weight at that rate unless you work out 4 hours a day. And I don't know about you but I have other things to do. 

Morning of Day 3 of Shakeology cleanse

The first photo was taken the evening of the first day of the cleanse. At that time of day I had already lost 2 lbs since the day before!

The second photo was taken the morning of the second day of the cleanse. Since the day before the cleanse I had already lost 5pbs! 

The third picture was taken this morning, and I'm shocked and excited at the total I've lost! A total of 6.5 lbs since before I began the cleanse! 

Now I do plan on taken a 3rd photo tomorrow morning because I personally feel that is the most accurate weight lost because we want to a see the effects of the full three days of cleansing. 

                     Stay tuned!

Shakeology 3 day cleanse - Day 1

My boyfriend and I decided we were fed up with our excess weight gain after our vacation late July. So we decided to go on a 3 day cleanse beginning 8/15/14.

My starting weight on Thursday 8/14/14 was *gasp* a whopping 132 lbs! A weight I hadn't been at since before I had my son! My goal weight range (without looking sickly) is 120-124 lbs. That's almost a 10lb difference. Sheeeesh!

Friday 8/15/14, my weight had dropped already 3lbs to 129.2.

This morning, before breakfast I weighed in at 127.4. That's a total lost in 2 days of 4.6 lbs!!  I mean I've lost that much in a week, but in 2 days?? That's amazing!

It's definitely not easy folks, but remember you are feeding yourself a lower amount of calories to create homeostasis (balancing out your body).

The purpose of this cleanse is to feed your body a sufficient amount of nutrients in the smallest number of calories. You will naturally flush out excess junk from your body built up from bad foods.

Stay tuned to days 2 and 3! 

Comment below or email me today if you'd like to try the 3 day Shakeology cleanse! 

Begreatmotivate@beachbodycoach.com

Shakeology.com/begreatmotivate

Why do I need flexibility training?

Firstly, I'd like to remind you that it is equally important to incorporate cardio, strength AND flexibility or coordination training into your workout program. Try to find an even belance between the three.

   The benefits of flexibility or coordination training 

Have you ever felt really stiff? Yes , yes when we get older we tend to get stiff. For example when you are sitting for a long period of time then stand up you sometimes get stiff legs or stiff back. Instintivley your body will make you want to stretch, right?! EXACTLY! But when you're already stretching often, it makes your joints healthier by becoming more flexible which in turn helps prevent the risk of injury to the joints. You're providing your body with more flexibility to the joints by increasing the amount of synovial fluid. And stretching helps decrease the degeneration of your joints. Lets protect those precious knees! Do you have lower back pain? Try stretching! When you increase the flexibility in your quadraceps and hamstrings (those are the some of the biggest muscles in the body, the front thigh and back of your thighs) it helps relax your back muscles which eases back pain. Ta da! I mentioned getting stiff and getting older, well if you stretch consistently now when you're young, you'll be more flexible as you get older to be able to move around. Being more flexible can also improve your posture when sitting which not only helps your spine but makes you look thinner too when you sit up straight. 

But I heard flexibility is important for lifting weights too? Flexibility increases your range of motion which will in turn allow you to have proper form to lift heavy weights.

Remember, it's about finding a balance between the three : cardio, strength training and flexibility. If you want to become an athlete, you already know you sometimes have to do what you don't enjoy to get where you want to go. 

NO MORE EXCUSES!

I am big into fitness and health. I am a promoter of living a happy and healthy life. My passion and life goal is to touch as many lives as possible by showing them or introducing them to the world of fitness and healthy eating.

I used to be that girl that came home after work and plopped myself on the couch and watched tv all night until I went to bed. I used to think that was the normal thing to do. Yea I had a good job, no financial struggle, no relationship trouble. Everything seemed to be going hunky dory. But the one thing (as I look back) that wasn't going well was my health. When you're in your 20's you don't tend to think about diseases or sickness, but I knew I wasn't treating my body right because of the shape I was in.


I was eating anything I wanted with no regard to the consequences. I wasn't working out or doing anything physical. Because I wasn't taught by my parents the importance of eating healthy. Nor was I taught by society that I should choose certain types of foods. Yes there were articles and books and people mentioning that exercise and eating right was the way to do it, but there was nobody out there to PUSH ME!

And I know there are people out there (maybe you reading this) that knows in the back of their head that they should be making a change. Or maybe they tell themselves that they're still young, they still have time. Or maybe they tell themselves that getting fat will never happen to them. Or maybe they say that they eat healthy enough, they don't have to change. Or maybe they just don't know where to start (like I did)!

You know what all those are? The are nothing but EXCUSES!!!!!! Well excuses are for people who aren't successful. People who walk aimlessly in life and don't plan ahead. You don't spend all the money in your account on something lavish and not pay your bills right? Because you know the consequence is getting the lights shut off  or car taken away from you etc. Same thing goes for your health. Calories are like money. Each time you move your body, you buy yourself more calories to eat.

I cannot make the decision for you to start, but once you decide I can help push you along the way.

START TODAY! And I can show you how :) You don't have to do this alone. There are thousands of other people just like you who want to make a change but need a little nudge.

Comment below or email me at adrianneoconnor@yahoo.com BE A HAPPIER HEALTHIER YOU TODAY !

What kind of foods should be on my plate?

Of course we all know eating healthy is the right way to go, but what kinds of foods should be on our plate?

I'll start by saying that the portions you see served in most American restaurants provide an average person half their entire daily calorie intake. So keep in mind that it is always okay to have leftovers. If it's tough for you to stop and put the fork down, make a conscious decision to ask the waiter or waitress to put half your plate in a doggie bag before you are even served. Don't worry about what your family or friends think, this is your body so do what it takes to reach your goal.

Now, let's move on to what should be on your plate. Remember in school when they taught us the different food groups. There's grains and starches, vegetables and fruits, meats and dairy.

The proportions are simple: 1/4 plate starches, 1/4 plate protein and 1/2 plate of veggies or fruits. Whats not pictured is dairy, but we'll talk about that later.

Most American plates (and I'll continue to refer to restaurants because that is what society has taught us) focus on the meat! Does anyone remember the Wendy's commercial "Wheres the beef!" ?

 I mean there was no way the burger patty was really that small to begin with. Don't get me started on hamburgers because that's way too many carbohydrates for on meal as it is! But then again at least most places put on lettuce and tomatoes on their burgers. (Ehhhemmm McDonald's what happened to your happy meals huh??)

When thinking of protein, think of this part of your plate as the main source of energy for your body to run its daily course. Make sure the meat you choose is lean (meaning with little or no fat). Protein comes in all varieties so don't think of food as boring! There are many different fish or seafood (salmon, tuna) , poultry (turkey)  plus beans (black beans, kidney beans) and peas (chickpeas, green peas) have protein. Not to mention the huge variety of nuts (almonds, peanuts, walnuts)  and seeds (sunflower). When having peanut butter, make sure you choose the 100% natural spread.

Now the other 1/4 of your plate should consist of grains or starches. Your grains should be 100% whole. The first thing most people think of is bread, but there are so many types of starches that can be included in your meal like brown rice, wild rice, whole wheat pasta, whole wheat wraps,  quinoa oats.  There are also tons of healthy cereals out there that have whole grain listed. Just be sure to look for the "whole grain" as the first ingredient.

Last but not least, 1/4 of your plate should consist of vegetables. Try to choose from a variety of colors. You may or may have not heard of putting a rainbow on your plate or eating a rainbow. (and no I'm not talking skittles!!).

I've heard before that you want to shop mostly on the outside of the grocery store or supermarket. So when you get to the vegetable section, make sure you choose a variety of colors! Why not? Rainbows make people happy :)  There is no mention above about fruits, but since this is the biggest part of the plate you should include fruits as well. Children usually have an easier time eating fruit over vegetables, but make sure to aim for less the portion size of veggies on your plate. Although fruits are healthy, they also contain natural sugars and too much of a good thing can actually be bad.  To ensure you are eating a well balanced diet, be sure to have the recommended daily allowance of up to 2 cups of fruit and 2 1/2 cups of veggies per day.

Dairy can be added as a small extra to your plate as a tasty topping like low-fat or skim milk cheese. Small amounts of butter just for taste is okay. Yogurt can also be used as a cooking ingredient or on the side as a healthy dessert. Dairy products should be limited on your plate however milk is a great way to get your calcium although calcium can be found in other foods if you don't like the taste of regular cow's milk.

Yea yea yea I know what you're thinking, this is too much to think about! True, and I agree wholeheartedly, but anything worth having takes effort. You already make the effort to bathe everyday to wash off the dirt and prevent sickness. You already make the effort to brush your teeth to prevent tooth decay along with tons of other reasons you should brush your teeth.  Make the effort to put on your plate what your body needs to to function properly and to prevent sickness and disease, you deserve it! Whether you are cooking for yourself or being served at a restaurant, remember these tips for eating a well balanced diet for a long healthy life.

Save time....make your meals in advance!

I'm a big believer in the saying "In order to see a change you must make a change." And lately I just haven't been seeing the change I'm looking for in my body.

Giving up is too easy and gosh darn it I like challenges! So I thought to myself, working out is easy. I can keep doing it everyday even on days I don't want to. The real challenge for me (and for most people!) is the eating right.

Some people tend to eat either less or more when stressed. I eat more!! But like I tell my clients, it's simply counterproductive so don't do it!! 

But it's hard, they tell me. And trust me I agree wholeheartedly.

Yesterday I went to the grocery store (not hungry of course) but I made a list like I always do. I took my ChaLean Extreme recipe guide and picked out the healthiest and least ingredient meals I could find.

When I got home I cooked four chicken breasts and turned them into five different meals! A couple different salads and two chicken, grilled veggie and brown rice and a chicken wrap.

Yes I spent close to two hours in the kitchen but imagine all the time I saved the rest of the week? 

Now all I have to do is pop my head in the fridge and pick out what I wanna eat! 

I've prepared meals when I'm NOT hungry which will keep me from overrating plus I've saved myself money and time! There's no better reason to pre-make your meals! 

Stay away from the chocolate!!

Yep! I'm a chocoholic! 

It's strange because my son who's 7 doesn't like chocolate. He received tons of candy yesterday with his little Valentines cards from school. They sit there yelling at me, torchering me with their promise of sugary goodness on my tongue. Oh the aroma of sweetness fills my nose! I can't stand it anymore, IVE GOT TO HAVE SOME!!

Okay so I did give in. But the best part is that it's okay. It's okay to celebrate a little fun on such a fun holiday. 

The problem with folks is that they tend to lose sight of there goals. We all do it. That voice in our heads tells us "Hey! I cheated on my goal once and I didn't gain a million pounds, one more time won't hurt." .......or will it?

If you're reading this, most likely you already have goals or you're in the process of setting some. Either way I don't have to tell you that you're going to gain a lot of weight in a day. What I'm trying to tell you is that those small sugary treats from valentines day are just that...TREATS! 

Today is the day to keep moving forward and remember that what you put in your body today will reflect ON your body tomorrow. 

Be great, and motivate others!

How to feel fuller longer!

Who doesn't LOVE the feeling of satiety! Wait Adrianne,what does that mean? Well that's just the word we use to describe the feeling of being full. When you've reached that point of fullness where you no longer need food. The problem with most of America is that when we get to that point, WE DON'T STOP! (that will be a topic for another blog post!) 

It's not that we want to eat more, it's that we enjoy the feeling SO much that we want it to last longer. So naturally for the feeling of fullness to last longer we do what? EAT MORE! And we all know that eating more is bad news to your waist line. The answer is eating lower density foods. Calorie density refers to the number of calories per gram of food.

 So we all need calories for fuel to survive right? And we all need water to survive right? So why not have both at the same time? (Whoa Adrianne that was three questions in a row slow down!)

Water enriched foods make you feel fuller longer, such as broth-based soups. Just remember to make sure and look for soups with less than 200 calories per 1 cup. 

Also try eating more leafy greens and more fruits as well as non-starchy vegetables like asparagus, broccoli, cucumbers, cauliflower, tomatoes and winter squash. 

Eating more protein will keep you fuller for longer periods of time. Choose from lean meats, seafood, legumes, low-fat dairy, and of course your protein shake. 

Cut down on fat. But don't cut out too much fat because fat's are important for your diet too.

 Nuts! Now I don't know anyone that doesn't like a nut! (unless of course they are allergic) There are tons of different kinds of nuts out there. Naturally choose the kind that are not high in salt. I have some at my desk at work and pop a handful in my mouth when those darn hunger pangs hit. They usually hold me over till the next meal. 

 
Lastly, I know we are all living in this fast-paced society but try to make it a point to SLOW DOWN. Don't eat on the go. (The only exception I would make is if you have a protein shake for breakfast like I do, in this case I drink my breakfast on the way to work to save time. Because frankly we could all use more time in the day right?!) 

But seriously friends, make it a habit to slow your eating and chewing. Savor each bite. Think about it as it goes down to your stomach and remember that food is fuel your are putting in your body to prepare it for your daily activities. 

Continue eating clean and being smart about what you put in your body because the results and the rewards are many! Continue to be great and motivate others on your journey! 

End The Trend of Obesity 

Join my Challenge Group 

Women be careful when lifting weights!

Only recently did I begin lifting weights with ChaLean Extreme. And I absolutely love it! The reason I never did before is because the only way I knew to workout was by doing cardio. And cardio helped me lose about 30 lbs! I felt that it worked well so why try anything new? I like to consider myself and adventurer and like everyone says YOLO! I might as well try it! Especially when I read Chalene Johnson say that MUSCLE BURNS FAT. Heck yes was I gonna start lifting so I could look like her! But the thing that scared me was the fact that you can actually do improper form when lifting. I am a big believer in facing your fears. (I still have some yet to face, but hey baby steps!) Below are some of the ways Chalene recommends to do when you starting a lifting circuit: -When picking up weights , it is extremely important to use proper form. Make sure to bend down slowly, with bent knees and a flat back. -When handling your weights or band handles, keep your wrists straight and never allow them to flex back, stretch or curl inward. -If you have misjudged and picked up a weight that is too heavy, you'll know it within the first rep. Simply set the weight down, select a slightly lighter one and continue. -When performing the various strength training exercises, avoided swinging your weights or use momentum. To execute the exervise effectively and reap all of its benefits, you must use slow, controlled movements. -WHen performing lower-body exercises such as squats, dead lifts and lunges, ensure that your back is completely flat, chest lifted. Rounding your back makes you prone to injuries. -WHen performing a squat or lunge, avoid knee injuries by making sure your knees are properly aligned. In a squat, you need to look down and make sure you see your shoelaces. In a lunge, make sure your knee is bent, forming a 90-degree angle so that your knee is aligned over your ankle. Remember to keep your weight on the heel of your targeted leg or legs, and push your booty out and up slightly. -If your form starts to get sloppy, STOP. It is important not to push yourself to keep going. You're no longer getting benefits and you're risking injury. When form slips, your muscles have reached failure. Well done. Now STOP. Make sure you have on hand at least 2 different weight sizes. For beginners I recommend 8lbs and 10lbs. It is crucial to select the right weight sizes for effectiveness of the workouts and to avoid injury. The last thing you want to do is hurt yourself. Wanna try ChaLEan Extreme? Email me at adrianneoconnor@yahoo.com

Seeing is believing

I was having a text discussion with my friend today. He told me that he normally does not BELIEVE someone when they tell him they have a goal. He says he pat's them on the back, but has little faith in them accomplishing their goals. Being the health and fitness coach that I am, I think theres a lot to say about someone who has made the decision to lead a healthier and more fit lifestyle. Like they say, if it was easy everybody would be doing it! If losing weight was a cinch, everyone would be skinny! Heck! I've struggled on many occasions, even daily! It wasn't until I realized that his thoughts were cynical. He feels this was about most people, and probably himself. So how can we get people to realize that there is more to BELIEVING than just SEEING? Well, nothing really other than actually showing that person that we are constantly working out or showing before and after pics or simply eating healthier. So why not show someone that you CAN do it instead of talking about it? Remember, its not easy. Results aren't going to happen over night, and I can help you! We all have that voice in our head that help us justify those excuses we tell ourselves. But I am here to SHUT THOSE VOICES OUT! Don't let that little voice overcome you. IF you truly want to be thinner, if you truly want to be healthier, if you truly have set a goal to lose weight and get in shape then SHOW YOURSELF! See it and BELIEVE IT! I believe in YOU! Email me at begreatmotivate@teambeachbody.com , we can do it together!

Excuses Excuses

We all do it, we all make excuses for not doing things.

I have a friend (and yes I'm really talking about my friend) we work together and we always share experiences and stories via email.  And as close of a friend he is I know he always makes excuses for not replying to my text over the weekend.

Its gotten to the point that I look forward to his lame excuse come Monday morning!

Today, I thought I'd do a little research on why people actually make excuses, because after all well all do it right?

It really all comes down to one thing, and that's because making excuses is EASY! That's right! It's easier to make an excuse than to live up to the actual reason why we didn't do whatever it was we were supposed to. (In this case replying to my text).

We also make excuses because we don't want to deal with the truth, or don't want to take responsibility, or its easier to complain or we simply just want to avoid confrontation.

I also have a friend at work who always complains to me that she has gained 28 lbs since working with our company. So I asked her, what are you doing to try and lose the weight. She says shes tried to work out but simply doesn't have the time!

I asked her if there was anything that she could do to eliminate something from her daily routine. Her first response was "That's the thing, I'm so busy with ......" and she sent a list of things.

I didn't have a chance to reply before I received another email that read "I guess I'm just making excuses for not working out :("

She realized that she didn't want to deal with the truth at first and it was easier to complain. Let's face it, working out is hard work! But its hard work that pays off :)

Think about how much more important exercising is to you and you'll make it a priority. Eliminating the excuse removes the fear of starting.

As for my friend who doesn't text me back on the weekend....well the saying goes

“Excuses are the nails used to build a house of failure.”

Here we go..

Lets talk To DO

So they say that writing (or in this case typing) is therapeutic and so here I am!

To start my own blog was on my list of things to do today (actually yesterday but who's keeping track, oh me thats right!). 

Speaking of lists, I have been reading in my latest personal development book Eat That Frog! by Brian Tracy.(My goal this year is to read two personal development books a month, so far I've finished one YAY me!) He writes on how making tangible To-Do lists can be so beneficial in our own personal successes.

Think about it! We have so much to do on a daily basis, but how many of those things do we REALLY finish? If you're like me (a horse, as in Chinese Astrology, i'll talk about this later for sure) you tend to start things without finishing them. I've found that having an actual LIST to carry around with me and a pencil to actively CHECK OFF the item once I've finished makes me feel so EMPOWERED and ACCOMPLISHED.

Remember the mom in the HOME ALONE movie? She had a check list of everything she needed to get done before leaving on their trip. She woke up late and still managed to get her family to the airport on time. (yeah yeah yeah she left her kid I know, but sometimes you gotta delegate tasks to someone TRUSTWORTHY. Her bad!) But the point is she got it all done! 

I went to the store this weekend and bought myself index cards attached by a spiral. Everyday I mark the date and a list of things to do. Each time I finish something I physically mark it off, and POOF! It's gone, outta my life and finished FOREVER!

And yes, I add to the list and look over items that I don't think are as important. Guess what happens to the less important items? They get moved to the next day! 

So I've done it! Wrote my first post in my first blog. I've just checked off my to-do list.Feeling ACCOMPLISHED :)