Tag: Motivation

How to Workout in the Morning

6:00, 6:10, 6:20… I would hear the alarm and just keep hitting snooze… Finally I’d roll out of bed around 6:30, drag myself to the shower and slowly get ready for the day… This was how the first 9 years of my professional life would go.

And then in the summer of 2016, I moved in with my now husband. And while moving in together was one of the best decisions ever, we quickly in July had to learn a lot about each how, how to communicate and how to be flexible while occupying 550 square feet in Brooklyn.

And if you know me, I’m not flexible… I like things a certain way, and usually think my way is the best way (and yes… I’m working on it and sorry for anyone I’ve offended!) So in those first few weeks of being roommates as I used to call it, I learned about something that he did that drove me insane… he hit snooze! I am a teacher and in the month of July, I don’t want to hear an alarm… but when I was hearing his multiple alarms go off every morning, and for some reason to Veruca Salt, I knew something had to change… and that was that neither of us would press snooze if the other person was in bed.

So as September began, and school started, and the schedule filled up quickly, I knew that if I wanted to workout, it had to be done before work and early. And since I’ve made that decision, I have never missed a single planned morning workout and here is how…

1. Do Not Press Snooze! The second you hear the alarm, get up… You won’t register how early it is or how tired you are before you’re well out of the bedroom!

2. Lay your clothes out. Sounds simple but taking the guess work out of what you’re going to wear is huge! I know some people sleep in their workout clothes (aka my hubby) and that’s helpful too!

3. Have some caffeine! I swear by my pre – performance workout drink! The best thing about it is if I drink it and then don’t work out, as the substance is running through my body, I get tingles… so you might as well workout to prevent the tingles!

4. Have a plan! The programs I follow at home have calendars so I know weeks in advance what the workout is and how much time I need! This also helps me mentally prepare for it!

5. Give yourself some time to reflect on the day. After my alarm goes off at 4:30, I don’t work out for 20 minutes… I usually drink my energiZe and check my day. This helps me wake up a bit!

And here is the most important:

6. It’s all about mindset and this is the most important! I go to bed with the intention of waking up and working out… If I have any self doubt about it, I can’t make myself get up to workout. Trick your mind into saying, I can’t wait to get up and workout… I promise you, if you only think about how great it will be and remove all the negative thoughts, you will do morning workouts…

I recently heard on a podcast, that you should do something everyday that makes you uncomfortable… Try the whole morning workout thing for 21 days, get uncomfortable and see how you mentally and physically change.

Stop Saying You Don’t Have Time!

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This post may not be received well by everyone, but I think it is important to give some tough love… and that is… stop saying you don’t have time to workout and be healthy! If you really want it, you’ll find time… It might be hard to find the time and that’s what I’m here to do – help you find that time… but if you really want to live a better, healthier life, you’ll start prioritizing your health and stop blaming your busy schedule on your inability to workout a few days a week.

So you might be thinking what does this girl know? She works out 6 days a week and is pretty healthy and fit so it’s easier for her… and you know what, you’re right, but I wasn’t always like this and I sacrifice things like sleep or watching TV to get a work out in. Don’t believe me? Let me explain a typical day…

I need to leave my house at 6:10 to get to the train. If I work out, I’m up at 4:30 and if I have a rest day, I’m up at 5:15. During the day, I am a learning specialist and spend my time working with students from 8:00 – 3:00 (and yes my commute is over an hour and a half)… I am currently getting certified to be a Wilson Dyslexia Reading Specialist so I work with my practicum student from 3:00 – 4:00. Then I tutor (Monday – Thursday) from about 4:15 – 6:30. After that I take the hour and a half train ride home. On Tuesdays I actually get home at 8:30, Wednesdays I go to a dance rehearsal until 9:30, and Thursdays I have a team call until 9. I also have to find time to eat dinner, say hello to my husband, and get ready for the next day. On top of that I am a Beachbody Coach so have to find time to help my clients, am currently getting certified in 2B Mindset, am completing the coursework for the Wilson Certification, and work for two other nonprofit organizations…

I don’t write what my day is like to complain or say I am busier than you, but I am writing to show you that if you want it, you can find the time. 4:30 sucks and I HATE that alarm clock but if I didn’t work out then, I would say I don’t have time to work out… But I know if I take care of myself for 30 minutes a day, I am going to add years to my life. I owe that to my family and to myself. I also know that my workouts give me energy… sure I’m tired at 4:30, but give me a 30 minute workout, and I am beyond ready for everything else in my day.

So here are my steps to finding time to take care of you.

  1. Write down your goals. Don’t just say you want to lose weight but be really clear and these can constantly change. My goal right now is to get my body in the best shape possible because soon we’ll begin trying to start our family and I know my health is important for that.
  2. Map out your day… and like really map it out… There will always be things that come up that will change your schedule, but knowing it, allows you to see when you can work out.
  3. Decide on a workout plan that will work with your goals and your availability. Right now I’m completing an online program that is only 4 days a week and between 30 – 40 minutes a day, which works so well with a busy schedule like mine.
  4. Schedule your workout times for the week. Write it down! You won’t cancel on a doctor so why would you cancel on what would prevent you from visiting the doctor.

Still not sure… spend a week writing down what you do throughout the entire week… and be specific… Then look at your week – how much time did you scroll through facebook or watch TV, or sleep maybe more than you needed to?

Want help? Let me know! I can help you schedule out your day, recommend a workout program, or send you daily messages for accountability! Send me a message on cair4health@gmail.com if you want this help…

If not and you still think you don’t have time, you probably aren’t ready for this change or you may have other priorities… and that’s TOTALLY OKAY… I know plenty of really busy people with other priorities, but be truthful with why you are not working out. If you want it, you’ll find the time.

It is not Always About the Numbers on the Scale

I am one of the first to admit, I am obsessed with the scale. As much as I try to tell myself otherwise, I often let the scale dictate my success.

This can be hard, especially with a program like 80 Day Obsession, where I am building muscle and we all know, muscle weighs more than fat. I set weight loss goals prior to the beginning of this program, and want to achieve them.

However, it is not always about the number on the scale. A lot of people say to take measurements… I have and I don’t find the numbers to changed significantly. Maybe a total of 3 – 4 inches so far. Then people have said to take pictures and while I haven’t yet done the side by side, when I look at the pictures I take, I am not impressed…

But, that changed today. Today I realized my size 8 capris were big on me. Due to having extra time, I decided to go to my favorite store – Gap Factory Outlet… and I then decided to try to a size 6. I literally don’t even know the last time I put on a size 6. I was pretty much a size 10 once I started wearing “adult clothes” and only began wearing size 8, a year or two ago. I decided just to try it for fun, and see how much more I needed to go to reach a size 6. Well, take a look…

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Green is my size 8, and the blue pair is the one I bought today – size 6!!!

Even though when I look in the mirror I still see the girl who is overweight and not healthy, today’s Non Scale Victory (NSV), reminds me of how far I have come and the progress I did make.

I know my journey is not over. Both with where I want to take my physical transformation, but even with my mental transformation. I will get to the point where I love my body both physically and mentally… but for now, I am going to celebrate this NSV and push a little harder knowing I have made this progress so far.

What is your Why?

What is your why?

Ask yourself this question 5 – 7 times…

It could go something like this (this is completely fictional):

  1. Why do you want to lose weight?
  2. Because I have a high school reunion coming up and want to look good.
  3. Why?
  4. Because my ex – boyfriend will be there and I want him to know how good I look now
  5. Why?
  6. Because he cheated on me with a girl who was must skinnier and prettier
  7. Why?
  8. Because I had gained so much weight that I couldn’t give my all in the relationship and became depressed and withdrew from a lot of people.
  9. So why does it really matter now?
  10. Because I don’t want this to happen again with my husband who I love so much

Often times we think we know why we want to start, but until we dig deeper, we might not actually understand the real reason we want to start, and without that real reason, we might not stick with it.

Go ahead try it…

Just Keep Pushing Forward

Friday is my “weigh – in day”. It’s the day that I track my weight and measurements to see if I lost anything and for the first time since starting 80 Day Obsession, I gained weight. Over a pound. This is disappointing for a lot of reasons, especially since I have my first dress fitting today (though, I am still less than I was when I bought the dress)…

However, I have two choices. I can be upset and blame the program and say things like it isn’t working for me, nothing works for me, I’ve tried everything, and give up.

OR

I can reflect on the type of week I had… and I’m going to be honest. Last night, I had two margaritas, a glass of wine, guacamole and chips, and half of a salad… (wow just writing that out makes me realize how much it was)… Most likely the weight gain has a lot to do with salt, but reflecting on how much I ate shows me that the program works if you follow it.

I am not going to dwell on this weight gain today and I am just going to keep pushing forward. I am going to push hard in my thirty minute cardio workout today and make as many good food choices as I can. I know I am doing Happy Hour with my best friend tonight, and I’m not going to hold back because we only live once, but it means the rest of the weekend will be clean eating and lots of water.

When you have a set back, reflect on why versus giving up. Then keep pushing forward.

Why Coaching Inspired Me to Workout

In 2015, I was approached by someone who I never met to become a Team Beachbody Coach. This person was my coach, assigned to me because I knew his sister, but other than that, I didn’t know much about him besides that he worked out regularly and posted some videos about it. Each time he asked, I said no… thinking it wasn’t for me.

But then one day, something in my head, and I still don’t know why, made me stop and think about it. I already was working out, and more importantly, I desperately wanted a body that I didn’t hate and that others admired. I didn’t agree to coach to make money, and to be truthful, I didn’t agree to coach to help others either… I agreed to coach to help me.

Since that day in April 2015, my coaching journey has been a lot of ups and downs, and again, not because of money or because of helping others, but because of my own belief in myself… I completed programs, but did not follow the calendar faithfully and took more rest days than prescribed… sometimes stopping and restarting, and rarely ever completing a program. More importantly, I did not follow the nutrition components and so while I was getting in better shape, I was not seeing the results that made me comfortable in my own skin or the results that I wanted to inspire others.

Until April 2018.

After I ran the Boston Marathon, I thought a lot about coaching and my commitment, and late one night, after eating way too much food and feeling pretty disgusted with myself, I wrote myself a letter… a letter that said I wasn’t going to help others until I learned to help myself. a letter that said I was no longer going to be X pounds and from this day forward I would lead a healthy life, a letter that said I deserved better, and had a choice to make. I spent the next two weeks doing the 21 Day Fix, and then jumping into 80 Day Obsession… and when I say jumping into it, I meant giving the workouts my all, having all of the supplements, and following the nutrition plan 80% of the time (have to be realistic with all of the wedding celebrations)…

Since this new dedication, I have lost 6 pounds and some inches… but more importantly, I feel more comfortable in my skin than I ever have before. For the first time ever, I can look at pictures and not hate my arms, and I can sit at the beach or pool and not find ways to cover my stomach. Am I completely satisfied? No… but this just makes me hungrier to keep pushing each and everyday. This program is challenging, but I also know if I wasn’t a coach, I wouldn’t be doing it. I would have said that Beachbody was just another program that didn’t work and would have tried something else.

Being a coach means people are watching… they may be judging or thinking it is some pyramid scheme, but in the end, even if I make no money, I am healthier, I feel better, I am confident.

Being a coach means developing as a person. I listen to Personal Development almost everyday, and it has helped me focus more in work, in my relationships, and on me.

Being a coach means helping people. Even when that is not my main motivation or my initial reason for signing up, I love getting messages from my coaches or customers about scale and non – scale victories.

Being a coach means getting a check each week to help me pay for my Shakeology and supplements.

Being a coach means I am working on the best version of me each day.

If you read this at all and it resonated, send me a comment. Maybe today is the day you become a coach so you inspire yourself to be the first version of you.

Focus

Have you ever had a workout where you just were unfocused and didn’t get a great workout? I was feeling slightly sluggish this morning and was fearful that when I pressed play, I was going to have that type of workout.

Before leg day began, I wrote the word FOCUS on my calendar in my home gym. Every time my mind starting wandering, I looked at that board and told myself to focus… and each time it worked. I upped my weights and burned more calories today than last week’s leg day.

Give yourself a daily mantra and apply that mantra to each part of your life. Tonight, when my fiancĂ© comes home from work, I’m going to continue with this mantra of FOCUS… get off the computer and my phone and focus on him and us. Small daily affirmations or mantra’s help you have a better and more positive day. What will your daily mantra be?

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