"The most important thing she had learned over the years, was that there was no way to be a perfect mother - and a million ways to be a great one".
Jill Churchill
Hard to believe, but it's already October. And while the weather doesn't exactly feel Fall-ish yet... it's just a matter of time before a new season is upon us & it's dark outside by 5:00.
But as the seasons change... hopefully so do we just a bit, with setting new goals or waking up each morning with more intention.
Are you someone who tends to hold onto what was or someone who welcomes what's ahead?
As the end of the year approaches... so does the holiday season, which can bring added stress & diet choices that may not necessarily be the best.
I joined a Facebook group along with some friends from Bloom to take part in Rachel Hollis' Last 90 Days Challenge. Let me know if you want to join us & I'll add you to the group. It's free & sometimes just having the support of others helps us to be more successful in our own goals.
"5 to Thrive" is the basis for the challenge:
Wake up 1 hour earlier & use that time for yourself
Workout for at least 30 minutes
Drink half your body weight in ounces of water
Give up 1 category of food
Write down 10 things you're thankful for
A couple of those things are no-brainers for me... with the working out & drinking enough water. I would like to be more intentional with journaling what I'm thankful for each day though, as well as writing in general... and even scrapbooking, of course. Both of those things are just as therapeutic for me as getting in a good sweat on the dance floor.
Anyway... I read this the other day & loved it so I thought I'd share...
"A child wishes summer would last forever. But if summer actually did last forever, it would very soon grow painfully boring and tedious.
One season ends, and makes room for a fresh new season, full of energy and possibilities. One door closes, another opens, one opportunity disappears, and another is just over the horizon.
Summer comes to an end, as does every good season. And all those impending deadlines prompt you, motivate you, beg you to make the most of right now.
The bananas on your kitchen counter are there to be eaten, now, before they turn brown and mushy. The hours in this day are here to be lived, to be filled, before they turn into hazy regrets.
Life is defined by change, sustained and energized by change, inseparable from the changes. Embrace this moment now, when you can, and then embrace the next one as it arrives.
This season won't last forever. Yet the values you live, the love you give and plant firmly in your heart, will survive all the passing days."
Had lunch with a friend recently who was telling me about some of her current skincare obsessions, which lead to her purchasing this book... Eat Beautiful.
I was intrigued because let's face it... I sometimes do judge a book by it's cover... and since it was pink with metallic gold lettering, I thought it was cute enough to be on display as a coffee table book if nothing else.
But the content is great as well. And quite honestly, it's pretty much how I eat most of the time.
But if you're curious to know what foods are good for repairing skin cells, better digestion, detoxification, boosting your mood and more... this is a great read.
She talks a lot about how the food we eat, can either mess with our skin and prematurely age us... or nourish, not only our bodies, but our skin too. I love it. There's even a lot of recipes in the book with pretty pictures as well, if you're into that.
And I don't know about you, but as far as this aging thing goes... I'm not going down without a fight. LOL
The obvious bonus to adding nutritious foods to your diet, while removing toxins like sugar & processed foods... is that not only will your skin look better, but your whole body will look and feel better... especially if weight loss or a healthier lifestyle is a goal.
Coincidentally...on a similar note, I read this today & thought I'd share...
"The quality of your output is highly dependent on the quality of your input. What quality is the input you are giving to your life?
Vigorous, healthy activity, good nutrition, positive, truthful information sources all lead you toward favorable outcomes. So do beneficial habits, a variety of experiences, uplifting thoughts, and enthusiastic people.
If the results you desire are not coming out of your efforts, ask yourself this. What can you do to improve what you're putting in?
You can't make a quality product from inferior raw materials. To achieve the best outcome, start with the highest quality input.
Bypass the junk in your food, your facts, your friends, and your activities. Insist on truthful, in-depth information, quality nutrition, challenging work, and positive people in your life.
The quality of the life you live comes from the quality of what you put into it. Every day, every encounter, every choice, take the opportunity to give your life the best input."
- Ralph Marston
It's all food for thought and a good reminder to have more self care.
Detox your mind, body, refrigerator, home, timeline, contact list, environment... all of those things can weigh you down if they aren't healthy or positive.
I don't usually promote things that are labelled "skinny" or "low fat"... because nutritionally that usually means that it's packed with extra sugar or some kind of preservative to make it taste better.
So... yeah... steer clear of those products in the store. If nothing else it gives a false sense of thinking you can just eat more of it, because hey... they said it's fat-free! Ummmm... NO.
Additionally... I didn't reach for this product in the store because I think I need to lose weight or eat things that appear by the name to be low in calories. Quite the contrary.
The reason it caught my eye was because it said VEGAN on the label. I'm not totally vegan, as I do eat lean proteins like chicken, turkey, eggs & fish, but since Bryn has severe life-long allergies to dairy, eggs & nuts... I've become accustomed to reading labels since she was diagnosed at 3 years old. And unless a product includes nuts... VEGAN usually means she CAN eat it!
So I grabbed 2 different Skinny Souping soups to try. If you're local, I found them at Fresh Thyme. Here's the ingredients of the Spicy Super Greens soup:
All fresh ingredients. No preservatives. High in fiber. And it tastes SO GOOD!!
It's pretty low in calories too... thus the name.
I checked out their website & apparently "souping" is a better alternative to a juice cleanse. Unlike with juice cleanses... the fiber, vitamins & nutrients are all maintained in the souping process.
Since a cleanse was also not my goal in trying this soup... I'll add that if you're like me & just going to eat it because veggies are really good for you... you could always add some extra protein like a few slices of grilled chicken or a handful of shrimp for a meal that's still healthy!
I've since gone back to try a 3rd soup... so I can now give a big thumbs-up for Spicy Super Greens, Tomato Ancient Grains & Broccoli Lemon Arugula. And I'm patiently waiting for the others to be restocked so I can try more!
It's BPA-free packaging, so you can heat it up in the microwave or just eat it cold... I like it both ways.
Great way to sneak some extra veggies in your diet!
Also a quick way to have already-prepared meals ready to grab if you're lacking in time or desire to meal prep every week.
When you have already-prepared healthy meal choices, you're less likely to grab food that isn't good for your body.
And although I'm a fitness instructor that promotes EXERCISE... the biggest impact you can make for your body if weight loss is a goal... is in the kitchen. "They say" it's 70% diet... and 30% gym. And unfortunately, we can't out-exercise a bad diet.
Anyhoo... obviously this soup isn't a cure-all, but it's worth trying if you want some healthy choices in your fridge.
And this isn't an ad, nor do I get anything other than the satisfaction of knowing that you might be inclined to add something quick & healthy to your diet.
And on that note... I do hope to see you in class as well!
I woke up to a text from a friend yesterday. It was a screen shot of a page from her daily devotion & part of it reminded her of me. A conversation we've had in the past that related to it. She's a very dear bestie of mine & I don't always get to see her, but it was really nice to get a random text.
Let me just first say that I find it so kind when someone thinks of me when they see something & then reach out to let me know.
I've tried to become more aware & purposeful in reaching out to people when they cross my mind, especially if I haven't seen them in awhile. I know it means a lot to me when it happens out of the blue & you just never know if someone needs a smile!
So... in my response to her text I mentioned I needed to get better with reading my own daily devotional book because I was hit & miss with it. I'll be really good with reading it first thing every day... & then I'm waking up late or sleeping in when I don't have a class.... and next thing I know everything's gone to hell in a hand basket... also known as I'm just starting my days reading stupid Facebook instead. SMH
However, her text reminded me to open up my book & read. So I thought I'd share what I read...
Here's what I love though.
This daily devotion reminded me that I JUST had a dream that night about 2 people that hurt me in some way in real life. Like both of them, were in the same dream. And the hurt had nothing to even do with each other.
I may not have even picked up my book this morning had it not been for my friend's text.
I may not have been reminded of my dream had I not read my devotion.
I may not have been reminded that not forgiving, only pollutes ME... keeping a hold on MY life, not theirs.
I wouldn't say I live with bitterness or resentment by any means, but clearly some level of the hurt is in my subconscious and letting go of that is a choice I can certainly make!
Do you ever have dreams so vivid that they stick with you all day? And then... God forbid you see that person & you're still mad about the dream... and then you're giving them the side eye like... oh you KNOW what you did in my dream... LOL
I have a few recurring dreams... likely all stress-related I guess... one of which is where I'm back in college.
I get through the entire semester & then realize I've missed going to a class and I'm going to fail. Like I've missed the entire semester & I'm thinking in my dream... how could I not find this class... how did I not go to this class for an entire semester... I'm an idiot!!
It always feels so real that I'll still be anxious about it after I wake up.
I've talked to a lot of people who've gone to college & have similar dreams since then.
Also have a friend who told me she has a recurring dream that she's back in high school & can't remember her locker combination.
I mean... if that's the worst thing that can happen... really??
I guess I shouldn't judge. Maybe she couldn't get her locker open & was late to class. Being tardy to the party is stressful, I suppose.
But back to forgiveness... just do it. Not for them, as you don't necessarily need to say to their face, "I forgive you," but for YOU. Especially if it's a friend. Let's be honest... as much I love my female friends, women can be... shall we say... not so nice.
Of course, I suppose men can be the same... LOL
Forgive and just move on with your awesomeness.
And on that note... I'm hitting the beach this weekend with my awesome family. Bryn is already there, but my sister & I join them tomorrow. Can't wait!
Since not everyone I know follows Bloom Fitness Studio's Facebook page, I thought I'd share our most recent blog post here... since well... I wrote it... LOL
Check out Bloom's website & all of our blog posts right here.
It's already the middle of April, and Easter weekend is here!
Traditionally for some this might mean jelly beans, the Easter Bunny, dying eggs or wearing a sundress & a bonnet (and usually in Missouri...that's likely with a winter coat over it).
In Biblical terms, it means that HE is risen... that death leads to LIFE.
Whatever Easter means to YOU though, this can be a great time to decide to RISE UP in your life. This might mean physically rising up in a literal way, but it can also be in an emotional or spiritual way as well depending on what you're feeling or experiencing in your own life right now.
What is necessary for you as an individual though, will likely involve doing something different in your life... to let go of the past, to let go of what was, to shed the old and make room for new... a rebirth of YOU, so-to-speak.
What are some of the ways you might consider RISING UP? And what does that even mean?
Think of this as a time of TRANSFORMATION... a time for dramatic CHANGE in form... a time to let things DIE that no longer serve us well, so that we may become the best versions of ourselves!
If you think of things in nature with reference to Spring... plants, trees, and flowers have to shed the old to BLOOM or come ALIVE again and show it's new beauty. Can you imagine if trees didn't lose their leaves or if we didn't prune plants? It would actually INHIBIT growth. It would inhibit new life and the ability to begin again.
Every day that you wake up and breathe, you have the opportunity to RENEW your life. You have the opportunity to TRANSFORM yourself by making different choices that will serve you better.
We are here in this life to THRIVE not just survive. We are here to GROW, not to remain the same.
It's very easy to SAY you want to make changes. But are you willing to do the WORK in order to make it happen? It's a choice we have every single day. And every single days presents us with the opportunity to transform, no matter what challenges we might be facing.
What do you want to create in your life? What are you willing to give up to make that happen? What can you allow to DIE in order to create space for your own transformation?
You have to GIVE UP to RISE UP.
Here are some ideas to get you thinking about your own renewal...
1. Master your mornings. RENEW your mind daily. The ONLY way to make changes is to be purposeful about it every single day. Our days are better served when we begin them first thing with positivity. Rather than immediately checking out social media and seeing what everyone else is up to in their life... how about taking some time for YOU instead. You might consider meditation, visualization, writing in a journal, reading & learning something new or watching an inspiring video. What are the things you want to accomplish today? Write them down & feel the joy in checking those things off your list as you complete each task or goal.
2. Wake up earlier. Your days can be more productive if you wake earlier and get your body moving with some exercise. While it might seem that you'll feel tired that day from waking earlier, that workout will actually GIVE you more energy for your day ahead. Consider also going to bed earlier at night to accommodate for this. Sleep matters just as much as movement.
3. Shed some of your unhealthy eating habits. No, you don't have to perfect everything in your life overnight, but deciding to remove one unhealthy habit at a time can go a LONG way. Start by removing one unhealthy thing today.... maybe it's soda or your daily Starbucks... and replace it with something healthier... like more water. Your body is meant to feel good and to thrive, but it needs the right fuel in order to do so.
4. Schedule some time for YOU. Granted we don't always have the extra money to spend on ourselves for things like massages or manicures, but carving out some free time for you to read, write, get crafty or take a walk around the neighborhood, can make you feel just as rejuvenated and pampered.
5. Prep for your week ahead. This might mean mapping out your week on the calendar or taking Sunday evening to prepare your meals for the week in advance. A little extra time prepping can save you a lot of time and stress during the week. And when it comes to meal prepping, you're setting yourself up for more success when you pre-plan with healthy options!
6. Get honest with yourself & others. Do you find yourself saying yes to things you really don't have time to do? Or over-committing yourself because you feel guilty saying no? Remove the F.O.G. from your answers to others... and ask yourself if you're agreeing to do something out of FEAR, OBLIGATION or GUILT. Ultimately, you're only doing yourself a disservice when you say yes, but you really want to say NO.
7. Instead of saying no, say YES. Do you find yourself saying no to things you're afraid to try? Do you worry that you'll look awkward in a class at Bloom, for instance? Have you ever caught yourself saying, "I can't do that... I don't have rhythm... or that's not me." This is a great time to shed those fears and do something outside your comfort zone. Remind yourself that we were ALL once beginners.
8. Garbage in, garbage out. What are you focused on? Where are you putting your energy? Who are the people you're surrounding yourself with most of the time? If you surround yourself with toxic energy, guess what you'll be fueled with.... toxic energy. Change what you're feeding your mind, body and soul. Maybe that means less social media time... maybe that means a new circle of friends... maybe that means more time at the gym and less time in front of the computer or TV.
These are just a few ideas to get you started. And how we choose to RISE UP is individual for all of us. Ultimately though... it's up to YOU to create the right conditions for your own GROWTH. It's up to you to not inhibit transformation in your life. It's up to you to step out of what you've deemed a comfort zone.
Rise up and attack each day with enthusiasm.
You've been given one life, but you have the opportunity daily to begin again and flourish. And you are worth it!!
Happy Easter, Bloomsquad! We are so grateful for you and want to help you continue to become the best versions of yourselves possible! ♥
Reminder that we are closed on Sunday, but we'll be back at it full force on Monday!!
Read an article today that I wanted to share regarding fat-loss.
Unfortunately there's no magic solution to it or quick fix weight loss diet. There's also no way to spot reduce. In other words... if you're looking to lose belly fat, the biggest way to do that is to change your eating habits while also staying active.
To be honest though, sometimes it boils down to looking inward to what you're eating AND what's eating you.
It can simply be a matter of not having learned the right way to eat... because let's face it... we typically learn our eating habits from our parents, so it can be up to us as adults to relearn things about diet and better nutrition.
It can also be a matter of dealing with the stuff going on in your heart and mind though. Some habits, diet or otherwise, are a form of self-sabotage.
I certainly don't have it all figured out & can always stand to make positive changes, but I do like to share what I know to be true about what works with physical fitness and nutrition.
We get one body.
Sometimes we get wake-up calls & second chances with our health that force us to do it, but we can always take the initiative and make positive changes in our lifestyle to avoid consequences.
Ultimately the goal isn't skinny. The goal is to be healthy and FEEL good. Strong bodies... strong minds.
Our bodies are designed to move and feel good, so let's DO IT! ♥
It seems like every day there's a new headline on the internet or a new coverline on a magazine promising you can slim down in days, shed belly fat with just one ab move, and completely transform your body with one specific fad diet.
In reality, losing fat (which is really what people want to lose when they lose weight) boils down to these simple basics. We tapped registered dietitians and personal trainers, who explained how to lose body fat and keep it off for good. For starters, you'll want to get rid of that Shake Weight and those weird body-wrap things and actually start eating carbs (yes, carbs!). Scroll through for more expert tips.
Eat in a Healthy Calorie Deficit
Ultimately, losing weight is all about calories in, calories out. In order to lose weight, you have to burn more calories than you take in. "You have to create a deficit of 3,500 calories to lose one pound," explained registered dietitian and ACSM-certified personal trainer Jim White, owner of Jim White Fitness and Nutrition Studios. "This can be done by burning extra calories through exercise or reducing your intake of calories, but the best way is to use a combination of both methods. This ensures that you're giving your body enough nutrients during periods of weight loss."
However, eating in a 3,500-calorie deficit doesn't guarantee an exact weight loss of one pound. There are a lot of other factors that impact how your body loses weight, including stress, sleep, and hormones.
Although you should eat in a calorie deficit, he doesn't recommend anyone eat fewer than 1,200 calories a day. And since calorie needs are highly individual from person to person, Jim recommends meeting with a registered dietitian if you can to assess your needs and your goals. If that's not a possibility, you can use this formula to calculate your estimated calorie deficit for weight loss.
Focus on Healthy Fats and Lean Proteins
For your diet, you should load up on whole foods, with an emphasis on lean protein and healthy fats. "Focus on healthy fats like olive oil, avocados, seeds, and legumes that will help your body by feeling satiated," explained registered dietitian Shana Spence, MS. She also recommends eating lean proteins, such as chicken, fish, or plant-based proteins like tofu. "These also fill you up and leave you satisfied," she said.
As far as how much of these macronutrients you should eat, Jim recommends a macro breakdown of 40:30:30 — 40 percent carbs, 30 percent protein, and 30 percent fat.
Don't Totally Give Up Carbs
Like Jim said, 40 percent of your diet should come from carbs. So even though low- and no-carb diets are wildly popular, to lose fat for good, you'll still want to eat carbs.
"Many people make the mistake of going low-carb or trying to cut carbs altogether; you want to do the exact opposite," Shana recommended. "Our body needs carbs to survive: it's fuel for our body and brain."
As for what type of carbs to eat, she recommends complex carbs that have fiber to fill you up. "These can include healthy grains like quinoa, which is also a protein, whole-wheat bread, oats, barley, or farro."
Be Active Outside the Gym
When people think of activity for fat loss, they usually envision hours on the treadmill or taking an intense Spin class. In reality, to get in more activity and boost fat loss, it's all about just moving more.
Eric Bowling, NASM-certified personal trainer at Ultimate Performance, said he encourages his clients to be more active outside of the gym and increasing their overall steps to 10,000 per day minimum.
"This little addition will increase your daily activity and rapidly boost the total amount of calories burned throughout the day," he said. "This is called nonexercise activity thermogenesis, and it's one of the most effective fat-loss tools most people overlook."
Lift Weights
Yes, cardio burns calories. But people often neglect strength training, which can help you lose fat for the long-term. Eric recommends lifting weights three times a week starting out. Weightlifting will help you build lean muscle, which burns more calories at rest. It will also change your body composition, so you'll look more toned and defined.
There is some evidence that HIIT can target belly fat. Eric is a fan of HIIT and recommends people do it one or two times a week to lose fat. HIIT can also help you achieve EPOC, or excess postexercise oxygen consumption, also known as the afterburn effect, during which your body keeps burning calories even after the workout.
To get started, check out some of our favorite HIIT workouts.
Get Enough Sleep
And while diet and exercise are important for fat loss, many people tend to overlook another important lifestyle habit: sleep. A lack of sleep could increase the production of the stress hormone cortisol.
"When you are sleep-deprived and cortisol levels increase to keep the body running, you will likely experience fatigue, increased food cravings, mental fog, and lower 'real' energy," Eric explained. "All of these will impact your effectiveness in the gym and impair your adherence to an eating plan."
It never ceases to amaze me how many people are willing to workout on Sunday mornings in Zumba & Piloxing. It's truly impressive & inspiring.
When asked if I was interested in adding a 30-minute strength class at 8:30am, I thought it made sense to try it out. I figured a couple people might show up?
I was totally wrong. More than a couple people showed up for the first class. Which just goes to show that not everyone is tired or hungover on Sunday mornings. And even if they happen to be either of those... exercise actually DOES give you more energy & we are surely sweating out all the toxins we might have too, just sayin'.
Also... you know you might have issues when you cut your chin with your thumbnail while dancing. Currently hoping it doesn't leave a scar. (insert eye roll)
Does anyone else get injured in class with stupid stuff like that? Happens to me more often than I care to admit, but usually it's my hands or fingers bleeding or bruised from my obnoxious clapping. I've learned to not wear rings or any kind of bracelet that might cause harm.
Maybe I should wear gloves? And possibly a mask.
Anyhoo... this will be short week & then we're headed for our 2nd of 3 road trips with Bryn's volleyball team. Last month was Franklin, TN and this weekend will be Columbus, OH... a state I've not yet visited. Although when it's a volleyball trip, all we're really going to see is a court & lots of games. So in all likelihood there will be no touring the city other than to look for food.
In addition to not being a huge fan of "bleacher butt," I'm also not a huge fan of driving on long road trips. I prefer to fly. And Ohio isn't exactly close.
This princess quality I have probably stems from years of driving everywhere with 3 sisters seated closely to each other in the backseat, concerned with who's crossing the imaginary lines & not staying in their allotted space.
"I'm hungry. She's leaning on me. When are we going to be there?"
The good news is... Bryn can drive too. The bad news is... we'll likely have rain & possibly snow, so I'd rather she not.
And as for the other complaints above... I do hear I'm hungry regularly. She also doesn't care for my purse leaning on her arm & I don't care for her gigantic blanket crossing over onto the counsel while I'm driving. In fact at one point on our last road trip we started shoving the blanket back & forth so many times when we stopped for gas that we were laughing uncontrollably.
I'm laughing again just thinking about it. I'm not sure who's in charge anymore, but I'm beginning to think we need a personal assistant to keep us in line.
And drive for that matter.
My parents did take us on many trips when we were younger though. And I know now as an adult how expensive it would've been to fly 5 people everywhere we went. I'm VERY grateful they instilled a love for travel with us and took us to experience many places, even if it wasn't always the most comfortable mode of transportation. There were always laughs along the way for sure, many stories of which we still reminisce!
I'm also going to miss our team meeting where they'll be making vision boards. I regularly use Pinterest to stay inspired in lieu of having an actual vision board, but IF I was going to be there & make one, it would most certainly look something like this...
I don't know who made that but she might be my soul sister. Like I've seriously probably pinned all those things separately at one time or another.
How about you? Have you ever made a vision board? It's a great way to keep positive images, inspiring words & future goals in daily sight.
And I hope your week is just that... positive & inspiring!
Stuart Smalley might be a character that got a few laughs, but in all seriousness, he did have some sage advice.
Your mind is VERY powerful.
Positive thoughts or negative thoughts. You may not always be able to control how your day goes... but you CAN control where your mind goes. You CAN decide what you give power to & train your mind to focus on the good.
When you're feeling the urge to allow other people's words or negative situations to take residency in your head, take a moment to acknowledge it & redirect your attention.
Here are some empowering affirmations that may help in your thought process...
My strength is greater than any struggle
I'm fearless
I'm getting stronger every day
I'm in awe of what my body is capable
I can do this
I was not made to give up
I am who I want to be
No one can make me feel inferior
I've discovered that I am fierce
I know my worth
I inspire others
I do not fear the fire... I am the fire
I choose what I become
I've decided that I'm good enough
I'm brave enough to climb any mountain
I wink at a challenge
I have the power to change my story
It's not their job to like me... it's mine
I use my failures as a stepping stone
I have the courage to say NO
I didn't write this list, but man do I LOVE it.
If you're the praying type and find strength in Bible verses, my favorite to fix my own thoughts is "She is clothed in strength & dignity and she laughs without fear of the future. " Proverbs 31:25
In fact, I asked Bryn to make something to hang on the wall for me so I could see it daily. She has great printing & handwriting...
Empowering affirmations, goals and positive thoughts can be even more effective if you keep them in daily sight.
Make a vision board.
Add a sticky note to your mirror.
Hang something on the refrigerator with a magnet.
Keep a daily affirmation journal.
Start a private board on Pinterest.
There are so many ways to create an avenue for positive images to take up more residency in your head, than to allow the chatter of toxic things meant to bring you down.
It will in fact bring you down. But YOU decide whether you allow it.
There's a fun high-energy song I do in Zumba... "Level Up" by Ciara. The lyrics are actually very empowering if you listen to them.
And well... just getting through that song at full throttle is pretty empowering too.
Today I shared a quick at-home workout on The Daily Bloom you can do simply by spelling out your name. Sounds quick & simple, but I can assure you, it will be challenging... especially if your name is spelled with more than just a few letters.
Use the chart below to spell out your name while doing the corresponding exercise for each letter...
For example, here's my first name:
D - 10 burpees
E - 60-second wall sit
A - 15 pushups
N - 10 pushups
A - 15 pushups
I suggest you further challenge yourself by doing the corresponding exercises that go along with your last name too! In my case that means:
B - 50 jumping jacks
O - 20 lunges
S - 30 bicycle crunches
T - 60-second wall sit
O - 20 lunges
N - 10 pushups
Yes, I did the whole thing before posting this. And YES, I'm officially over all the pushups. Only 50 of them to be exact, but who's counting.
This challenge isn't just for all the BADASS ladies, who by the way, got some pretty good air on those burpee tuck jumps we did in the above photo.
I'm challenging the guys to do this one as well.
Let me know how it goes!
Or perhaps you'd rather join me for Zumba30/The MIX30 at Bloom Fitness Studio 9:00am? I guarantee it will be a lot more fun, just sayin'.
Head over to The Daily Bloom for more inspiration & information to help make this your STRONGEST year yet!
Ok... first things first. For all those who didn't jump on that bandwagon over the weekend... I'll say it. You look the same as you did 10 years ago. You haven't aged a bit. Actually you look better than you did 10 years ago. And younger too, much younger!
Now then... let's move on to other fun snow-day activities... besides shoveling that is, but that's another story involving my lovely HOA.
Anyone else besides me binge on this Netflix series with Marie Kondo? I finally caved after hearing her name mentioned, not once, but twice over the weekend. So about 2 episodes in (and I watched 5 before I made myself go to bed) I started reorganizing my workout t-shirts drawer.
So technically I was also engaging in actual work, while sitting on my ass binge watching. So what if I could've choreographed something new for class instead during that 5-hour time frame? Minor detail.
To be perfectly honest, my house is pretty organized. Aside from a few "piles" I've created in random spots that never really move, most things have a place. And most places are fairly neat & tidy. My house may not always be CLEAN, but it usually appears that way anyway because I don't operate well when my surroundings are a mess.
In fact I don't operate well when anything about my life is a mess, so yeah, deep thoughts. LOL
Back to organizing though... as for my t-shirt drawer (and sadly that's not even all that I own in that drawer... the "holiday" stuff is elsewhere since they're seasonal), the t-shirts were folded of course, but the drawer was filled to the max. I'd say I mostly wore the stuff near the top of the folded piles too, while the rest of it just stayed buried at the bottom.
Until this particular folding technique...
Now I can see at a glance every single t-shirt I have, so it's easier to choose the one I want. I could probably get really OCD & organize them all by color, but I kind of like the randomness of it.
I started to make a giveaway pile with the ones I no longer wanted, but a friend suggested using my old t-shirts to make a quilt with Project Repat. SO... that's my next project! And it's also making it easier to part with some of my fav t-shirts that I've held onto for sentimental reasons... or frankly just because I liked the inspiring or sarcastic saying on it. If only I hadn't already got rid of many others when I reorganized last time. Apparently I don't have a YMCA shirt anymore either, so that will be the only job not represented, but the blanket will be special to me nonetheless.
The only problem is that I've cut up all my tees to wear as halters, so I'm not sure if I have enough room to work with on a lot them for cutting them down smaller per their specifications. I mean I know I can send a smaller than 12x12 portion, but they'll charge $5 extra for every square on which they have to add more fabric.
Do you happen to know someone who's local who makes these blankets?? I'll gladly give them the business instead!
Apparently more snow is on the way, so maybe that show will give you inspiration to organize & get rid of some things too. I, however, will be on a road trip for more volleyball.
An impending snowstorm ought to make it quite eventful... (insert big sigh & eye roll)
Yes, I know, it's been awhile. So long in fact that even my phone prompted me with a message the other day.
Write a post. LOL
Gotta love it. And yes, I know Facebook, it's been since August to be exact. Insert big sigh...
So anyway....
I had a couple things in the last 2 weeks that have been sweet surprises. Words to me that were nice reminders of why I do what I do.
It's not that I needed the feedback to know why I do what I do, but it prompted a lot of writing, so I'm running with it & that's why I'm mentioning it.
One of those things was just a simple little note on a scrap piece of paper left by my boss/friend intended for me to see right before plugging my music in for class. It was timely too.
That's the thing about kindness sometimes. It's divinely guided. Also a good reminder for myself too, that if I'm feeling a nudge from the universe to say something nice to someone, there must be a reason they need to hear it at that moment.
The other was the kinds words on this cup I received from a friend who started taking my Zumba classes this year...
Here's the thing though... here's what I don't think the awesome people who take my classes fully understand.
THEY have changed MY life one song at a time over the years.
Literally. Every single time I walk into that classroom, no matter what kind of mood I'm in, whether I've just been bawling my eyes out moments before or not... I throw on my hat & smile!
And the minute the music starts, it's on like Donkey Kong. We're all in it together, leaving our lives at the door for that hour.
Trust me. I remember that. I know for certain we ALL need that hour, some more than others on ANY given day. It's my privilege to be there & it's my job to leave my life at the door, because everyone is counting on me to do that.
And while yes, it's me at the helm of this ship leading the way, it's a room full of energy and we all feed off of each other.
In fact, I walked in on a conversation after class between 2 regular Zumba attendees last night... one telling the other how she inspired her to work a little harder & get a little lower during class.
And that just about sums it up.
Each one of us in there inspires someone else, usually without any awareness of it at all. Your mere presence could be someone else's "why" they are there. "Why" they continue to come back. "Why" they work a little harder. "Why" they have fun. It's not just me. We're all a team.
I love it.
One of my prayers, especially when I'm struggling to be inspired or frankly just to show up at all, is... "Use me God. Show me how to take who I am, who I want to be, & what I can do, and use it for a purpose greater than myself."
It's a gift that I've been put into this role.
A gift that keeps on giving back to me in ways I can't even explain.
These last few years have been full of much happiness & so many blessings for which to be thankful for as always, but also some painful periods of growth.
Have you had some years like that? Like... Ok, God, I get it. I'm listening... I'm looking for the lessons. Can we carry on with something else now?
I'm heading into 2019 with a mindset that's ready to get back to my true authentic self though. The best version of ME that I can be.
I mean, what the hell. I'm 50 now & not getting any younger!
I just listened to a podcast with Rachel Hollis & Ed Mylett yesterday. You can also see the actual video here...
They mentioned so many things I wanted to remember, that I found myself quickly typing notes on my blog with intent to eventually publish something, since hey, it's only been a 4-month dry spell.
One of the things mentioned here & frankly it's not the first time I've heard it either... is to remember who you were before the world told you who you were. Before you were someone's wife. Before you were someone's mom. Before you were someone's employee.
Think back to who you were as a child. What were your interests? What were your goals? Your hobbies? Your dreams?
In answering that for myself, I know that for as long as I can remember, I've been taking photos & making scrapbooks. Some of my older ones were literally on construction paper tied up with string.
I doodled all the time. Drawing houses, clouds, animals, the sun, rainbows... I was always creating in some way.
In fact all those silly little things as I look back over more recent years of my scrapbook pages, STILL show up in the form of stickers/embellishments. I'm just drawn to it for whatever reason.
In addition to creating, I'd be the group leader of "shows" we'd put on in my basement. I'd come up with choreography & decide how the show would play out with my sister, our neighbor & me. Usually that meant I was the lead singer/dancer in front doing my thang... while those 2 were behind me doing cartwheels or something I suggested as backup. LOL
I mean is that not funny & ironic or is it just me? That little girl's interests have followed me to adulthood. I unknowingly made them come to fruition in my life.
I'm not sure everyone is able to say they've unknowingly had their authentic childhood interests follow them into adulthood.
And for me, none of those interests have provided a sustainable income, so I guess I've downplayed all of it... the scrapbooking & the Zumba.
Which brings up another topic covered in that podcast...
That we tend to have the mindset that if we can't attach monetary value to something, it doesn't matter.
But that's just it. It DOES matter. It DOES have VALUE. When you're doing something you were literally created to do... it has VALUE for YOU.
"Your creativity isn't frivolous... it's a vital part of who you are."
Does this mean it becomes your job? Not necessarily.
For me... the way I've made sense of all this lately... is that when I'm NOT doing those things I was created to do... I'm unknowingly & unintentionally in a more depressed state. I require more sleep. I end up wanting to just stay in bed longer. I get less accomplished.
And when you have a job that requires a LOT of physical energy, not to mention mental focus & clarity, where do you pull from if there are also other factors in your life that are pulling energy from you?
There's only so much energy.
So there you go. I have to be intentional in bringing back those things into my life that unknowingly energize me, including that creative side that has been stuffed underneath things/people/situations of the past couple years, that in fact did the opposite.
If you have a pulse, you have a purpose.
Find it. Think back. Who are you? Who were you?
None of us have it all figured out. But we can stop & think back to who we were as a naive child and start with that.
I challenge you to go there as we head into the new year.
I'm going there too & I'm running with it... no pun intended.
Although who knows, at some point I may just run another half marathon....
I want to start by saying thanks for all the love last time. Truly. And I particularly liked the handful of laughing face reactions, since it wasn't meant to be too serious of a post. My writing style has changed over the years to be more similar to the way I would actually speak with humor &/or sarcasm if I was telling the story. This also means sometimes I use slang or it's not totally grammatically correct, but rest assured it's intentional & that I do know a sentence doesn't end with a preposition.
Which reminds of that joke about the southern lady on the airplane...
Southern lady to other passenger: Where y'all from?
Passenger: Where I'm from, we don't end a sentence with a preposition.
Southern lady: Oh. Well where y'all from, bitch?
Anyway... I read some posted comments yesterday from a few friends who's day didn't begin as planned & left them running late or missing out altogether... in this case on the way to the gym that morning.
It happens to all of us at one time or another, headed to the gym or not. We wake up with a plan for the day only to have life say to us... nope, I don't think so.
As a parent I also understand how much time it takes to get multiple people out the door. When Bryn was younger, she even had a doll carrier & car seat we had to use. Her dolls went everywhere with us, thankfully not all at the same time, but she'd take turns & make sure everyone got their fair share in time out of the house. She'd tell me, "they are real babies, mama" and would request that I treated them as such.
Of course I always tried my best, even apparently being so convincing in my attempts, that one time a stranger asked me how old my baby was while I was sitting in the airport holding one of them. I had a strange look on my face I'm sure & said, "um, it's a doll." She laughed nervously & awkwardly walked away.
Man I miss those days, even if I did look like an idiot.
What I loved about the stories I heard yesterday though, was that even in the midst of the chaos of their morning, they still found a bright side to it all. Whether they arrived late that morning or ended up going to an evening class instead... they left in a better mood than when they walked in. And I totally get it, because no matter how I've ever walked into the gym, good days or not, I ALWAYS leave happier.
There's something about the camaraderie of being around others with similar goals, even if sometimes the goal is simply just to get some ME time with or without the workout.
And this doesn't even have to be about heading to the gym. Insert any other event in our day to day lives that could cause frustration in how we thought our day should go.
It's all about perspective. And there's always a bright side if you make the choice to look for it.
And usually there's a lot more we can find with what's right in our lives than what's wrong.
So... after receiving a random & very inspiring email/story from my sister yesterday... and then also received the following email from my Dad, who forwards The Daily Motivator to us every day, I felt compelled to share this...
For a moment, for a day, for a lifetime, appreciate what is. Whatever may happen, whatever may be, choose to see it with a perspective of gratitude and appreciation.
Not every day is filled with blue skies and sunshine. Not everything you undertake turns out the way you wanted.
Even so, you always have much to appreciate. There is always value to be found, always goodness to be lived.
Always, when you decide to find something to appreciate, you will. Have faith that there's a positive way forward, and you'll see it.
Although the weather may turn nasty, and people may disappoint you, there's no cause to be dismayed. For somewhere in the day, somehow in the situation is real value.
Remind yourself to appreciate what is, and you'll see that value. Appreciate what is, and position yourself to make the very best of it.
I think it's safe to say we all have moments of looking for answers... seeking wisdom, guidance, strength... from somewhere.
As I age though, I've learned that if I can get quiet enough & pay attention, there's much to be heard from the universe.
What's easier to listen to are the things our minds believe to be true. The saying... "Don't believe everything you think" is great in theory, but not always easy to apply in our daily life.
I spent the weekend in my craft room doing a lot of scrapbooking. Shocking, I know. It's been a very long time. But there is such therapy in it for me to get quiet & create. I mean, it wasn't totally quiet, there was a marathon of the TV on in the background with it, but I digress. It all requires a lot of attention to detail... placement, color, pattern, story-telling. It's therapy for me in a way that only Zumba can match because both require me to get out of my own head & lost in something else.
The creation of something on a page with little things that make me happy... rainbows, clouds, sunshine, flowers, hearts, butterflies, google eyes, thought bubbles. So simple & so juvenile... yet even at midlife, takes me right back to the images I'd doodle in my youth ALL. THE. TIME. In hindsight... it's evident that those silly things are all over the pages in my scrapbooks over the years.
Ironically at the end of the weekend, I saw this quote that made sense on what must've made me get out the paper & glue. "Retrace your steps and go back to the purest place in your heart... where your hope lives. You'll find your way again."
Then.... this morning, I saw this video of Jim Carrey that a friend shared on her Facebook page. I clicked on it because of what she typed in her status... "What you do in life chooses YOU.... & that great things can be born out of times when we struggle."
Goodness. The whole video spoke to me. All of it. Right down even to the part where he mentioned that being sent your room as a kid for punishment didn't work for him because it was his heaven. And for me, it still is...
It's been awhile since I've posted... I feel like I start every blog post that way in the last couple years... but I ran across this video by accident when it looped right after another video I saw on Facebook. I found it to be very thought-provoking. Ordinarily I would've clicked off the next video & scrolled on, but something about the title made me stop & watch...
Thoughts?
I think there's a whole lot of truth to it. People tend to show what they want you to see. Maybe it's real... & maybe it's Maybelline.
Maybe their life really IS happy... & maybe it's an illusion created by the right shot & a cute smile.
Maybe they are out having great convo & memorable moments with others...& maybe they're together, but more engaged with people on the screen of their phone.
Maybe some of life's best moments aren't even captured in photos... and no one ever sees them on social media.
No check-ins, no status updates, no likes... just your own real life.
And some of life's worst may have happened after a photo was posted. Who knows?
I just returned from an amazing trip with my family. My sister posted some highlights from each day, but there's probably 100 more photos that were taken, along with so many stories & memories. And that doesn't even include the 70 professional shots we have as a gift for my parent's 50th wedding anniversary & my mom's 70th birthday.... which was the whole reason for the trip.
Just my parents, my sister, my daughter & my niece... so much love.
I've had a lot of people ask about our vacation & tell me they enjoyed the photos... said it looked like we had fun. And we did. We really really did. It was one of those trips where you don't want to leave because you're having so much fun & so many laughs together. And well... the location wasn't half bad either!
But I've been on a lot of trips in my lifetime. And while the opportunity to travel can be amazing... it really is WHO you're with that can make or break a trip. And not all vacations leave you feeling such a deep sense of happiness & gratitude.
So very thankful for the opportunity my parents gave us. Maybe I'll eventually post more about it, since Bryn also captured quite a bit of video with her Go Pro camera & I'm still patiently waiting bugging her to edit & create something. LOL
And then there's this. It came up in my Timehop the other day because I posted it a few years ago, but it speaks so much truth about what really is MOST important...
And with that... it's almost time for ZUMBA... my favorite time of day...
First thing this morning, I thought I'd quickly scan through & delete over 300 new emails I'd somehow avoided in the past few days. Most of them are easy to just delete without reading because they're spam or store/coupon emails. Clearly I've been known to do a little online shopping.
But I came across this email forwarded from my sister.
My friend had encouraged me to journal during this week away & maybe even get back to blogging. Goodness knows, it's been awhile.
With all that in mind... I immediately thought this was worth sharing since I have to admit it put tears in my eyes.
I hope it makes you stop & think of all those who "safely prepare you to pass through life's challenges."
I hope you take a moment to stop & reflect on what truly is important in life. To simply live with gratitude above complaints. To realize we all really are in this life together & to always find ways to help others.
"No accomplishment of real value has ever been achieved by a human being working alone." John Maxwell
I hope your vibe you're attracting for your tribe is a positive, inspiring & encouraging one.
Have a great week! XOXO
Captain Charlie Plumb flew 74 combat missions during the Vietnam war.
On his 75th and final mission, Charlie was shot down. After losing control of his plane, he ejected from the plane and spent the next 90 seconds slowly and safely floating down to earth. Immediately captured by the enemy, he spent the next 2,103 days as a prisoner of war.
For six years Charlie endured abuse and torture. He survived because of an unwavering devotion to returning home with honor, a deep sense of connectivity with his fellow prisoners of war, a desire to be reconnected with his family, an ever-present faith and a steadfast resolve to simply not give up.
But it was only decades after returning home, during a chance encounter, that he understood his primary cause of survival.
While enjoying a meal at a Kansas City diner, Charlie noticed a gentleman across the room looking at him. After several awkward glances, the gentleman stood, walked over to Charlie’s table, and asked if he served during Vietnam. Charlie verified that he had served, so the stranger asked Charlie if he had flown jets off the U.S.S. Kitty Hawk. Charlie nodded. Finally, the gentleman asked if he’d been shot down on his final mission.
Charlie asked the stranger how he knew all this information?
The man extended his hand, shook Charlie’s, pulled him close and said, “I packed your parachute.”
Charlie was overwhelmed with emotion.
He extended a grateful hand and shared that he’d said a lot of prayers of thanks for his nimble fingers over the years, but never thought he’d have the opportunity to express his gratitude in person.
My friends, as you step into this holiday, this week, this summer: Take pause to recognize all the teachers, parents, co-workers, mentors, friends and strangers who’ve ‘packed your parachute.’ The people who prepare you to safely pass through life’s challenges.
On this Memorial Day, as we celebrate the freedoms we enjoy, take pause to acknowledge the selfless love and ultimate sacrifice of those who made it possible.
In addition to barbeques, family parties and parades, perhaps the finest way to celebrate this Memorial Day is to actively seek opportunities to pack the parachutes for others.
Let each problem remind you to be thankful. For problems are possible only because your life has value, meaning, potential and effectiveness.
You won't solve your problems by fighting them, resenting them, or allowing them to overwhelm you. You'll solve the problems by engaging and utilizing the good and valuable aspects of your life.
No problem is a reason to feel sorry for yourself. On the contrary, every problem can prompt you to find the best within yourself.
Step up to the opportunity. The more difficult the problem, the more value you'll be able to create.
Problems often force you to address issues that have needed your attention for a long time. By working through the problem, you end up in a better position than before the problem arose.
Problems demand much of you, and therein lies great value. See the positive possibilities in each problem, and let them motivate you to give your best.
I recently finished reading the book Hustle as part of a team of 7 coaches for The Lean Life Project. Our role as coaches was to each give a daily video on our assigned day per week to either inspire/encourage or sum up our reading each day of that book.
Since I was the final coach on the final day of the 28-day project... I thought rather than do another video... where by the way I realized I like to use the word "um" a lot... I thought I'd sum up our month & our reading with a written post instead.
It was posted on our private Facebook group, but my very sweet & always-encouraging friend remembered this post from last month & reminded me to re-read my own words today.
I thought I would share those words on here... as they could be the encouragement someone else needs to see...
“If you truly understood the greatness inside of you, if you truly saw in yourself what God sees in you, you would stop messing around with parties, drugs, TV, mindless activities, video games, foolishness, and anyone in your life who is intent on keeping you from becoming everything you were created to be.”
Very thought-provoking, right?
Add into that quote whatever it is that has a hold on YOU, and realize that it’s keeping you from becoming GREAT.
It could be junk food, lack of exercise, etc. We all have things we struggle with or use as a “crutch.” Sometimes what’s holding us back from success or greatness is the fear failure, negativity or drama in our life. Sometimes it’s too much social media and not enough realizing that your life is good WITHOUT comparison to other’s.
I’m so thankful I was part of this 28-day journey with you. I’m so thankful it was the reason this book came into my life because it made a big impact on me when I needed to hear it the most.
“Strength is only built through resistance. Greatness is only built through trials. Diamonds are only formed under pressure. Gold is only refined through fire.”
Carry on with your awesome selves… ♥ “Become so great they can’t ignore you.”
Ok so I'm about a third of the way into this book. It's a quick read. Short chapters, but fruitful in content. I'm already highlighting things like crazy because so much of it is making me think ok... ok... I was supposed to read this, especially certain chapters.
Divine guidance.
I mean, the timing... spot on.
As you may have read in a previous post, I'm taking part as one of the coaches again for the Lean Life Project. This is the book we're reading during this 28-day journey. If you missed the live call introducing myself & all the coaches, you can listen to the recorded playback here.
Before I put the book down for the night last night, I flipped to the end of the book & landed on a random page & wanted to share this quote because it truly resonates with everything I believe & am currently experiencing...
"Start to see your life as a story, and remember that every great story has plot twists, trials and hardships.
We love stories where the unlikely hero overcomes adversity and chooses to act in spite of facing seemingly impossible odds.
What is the worst thing that can happen if you approach it with a growth mindset?
You gain invaluable experience; you learn and grow."
Which just goes back to the motto of where my heart was drawn last year... Bloom Fitness Studio.
BLOOM where ever life plants you.
Take the lesson from that seed and grow from it.
That's my advice to myself.
You, GROW, girl.
Take the advice if YOU need it right now too.
And I'm off to practice soon for the American Heart Association Zumbathon. If you're local, you can join us for this annual event tomorrow 12:00-1:30 at the O'Fallon Family YMCA. It's a $20 donation for a great cause! It's always a blast & I can promise that we'll give you your money's worth in that 90 minutes! Weart your RED & come join us!!
There are a few things going on lately in the world of AdvoCare that may be of interest to you...
The Slim Down challenge. Easy peasy... one simple product Slim taken twice daily. It provides an appetite suppressant AND energy/metabolic enhancers... so yes, you'll get your caffeine fix! 2 flavors to choose from... Apple Pear and the brand new Lemonade flavor. Oh... and you might want to join me in a class or 2 as well. That always helps play a role in "slimming down." Ahem...
Preferred Customer Discount. Immediately save 20% on every online order. The difference between this & the Distributor Discount is that the Preferred Customer Discount is only $19.95, but no selling/earning profits. No minimum purchase required. Great option for those of you who frequently order products! You can, however, convert to a Distributor Discount at any time!
The 24-Day Challenge. The 24-Day Challenge isn't new, but there are currently still some freebies included with your order right now! Limited time while supplies last.
The Lean Life Project.We're baaaack! In November I had the honor of being part of a team of coaches for a 28-day mind + body project. In addition to 3 products for a leaner body... we also read the book Chop Wood, Carry Water for a leaner mind. I can honestly say that there are still many things I read in that book that have stuck with me & I find myself purposefully changing the way I word things or think about things. The mind really is very powerful. It believes everything you think & say... good or bad. Once again though, I'll be along for the ride as one of the coaches and beginning on February 6 (the day after the Super Bowl... a good time to reset goals) we'll be absorbing all the goodness of the next book by the same author...The Hustle. Plenty of time to get your products ordered. In fact, one of my favorite new products is part of this project... AdvoGreens! The book is, of course, optional but I think you'll get more from the project if you're filling your mind with positivity & encouragement. If you're interested in participating in the project &/or following along with the coaches daily videos, let me know & I'll add you to our private Facebook page. I can honestly say I'm probably better at making stupid Dubsmash videos, but I'll be posting there weekly once again!
It's almost February. Now is the time when people tend to slowly sneak back into old comfort zones & habits. It's been 1 month since New Year's Resolution time. Are you still kicking ass & taking names OR could you use a little encouragement & more self-discipline? I'm happy to help if you'd like it!
It's been forever & a day since I last blogged. And to be perfectly honest, I'd decided that one of my goals for 2017 was to be more consistent with it once again, along with more scrapbooking. Both are therapeutic & feed my soul in a way that only Zumba equals in comparison.
Although thank goodness for Zumba, because scrapbooking is a totally sedentary activity & I would bust out of my pants if all I did was sit around with paper & glue all day.
So anyway, with my good intentions for the start of the year, I had even started typing up a post recapping my 2016... with everything that happened with my job, all the places I was fortunate enough to travel to, etc.
But there the half-typed post sits, unfinished. And let's don't even mention that not one one scrapbook page has even been started.
I did, however, just buy a new scrapbooking collection kit titled"She Blooms" because I was like.... "Are you kitten me right meow? Perfection!"
And then Bryn shot the wind right out of my sails & said, "Face it, Mom. You're not going to do any scrapbooking & you know it."
That kid.
And NOW I have to prove her wrong.
But anyway, just like with exercise & goals for better health... I say start where you are, not where you want to be. And today I read something in the Daily Motivator email that I thought was worth sharing.
The person you become, the life you live, the results you get are a direct result of the way you spend your time. How do you intend to spend your time today?
Every person alive will have the same number of hours in this day. Yet the value obtained in those hours will vary remarkably.
You have time, and with it, opportunity. Decide right now to put it to its highest use.
As you travel through the day, remind yourself that each moment makes a difference. The way you live it determines what that difference will be.
You know that the difference between speeding forward and standing still is made in each moment. As the moments arrive, keep reminding yourself of their opportunity.
A little extra effort, each time you get the chance, leads to a lot of extra richness in your life. The day has arrived, and you know what to do.
-Ralph Marston
So there you have it.
How are you spending your time so far this year?
Have you already fallen back into old comfort zones & habits?
Are you keeping up with new goals?
Are you doing things that feed your soul?
Are you allowing people or situations to deplete you in mind & body?
Are you waiting for the right time to get started?
Are you allowing the weather to make choices for you?
Are you "shining" in your best light possible?
I hope this year is full of amazing things for you. I hope you remember that whether you're a mom, you work outside the house, you're a student, or retired... we all have the same number of hours in each day. Simply taking 30 minutes out of 24 hours for yourself, is not selfish. We all have much more to give, when we start with our own self-care.
Like the old saying goes... if mama ain't happy, ain't nobody happy.
I'm excited to be one of the coaches involved in this upcoming Lean Life Project! If you've been thinking about getting started on a healthier path in your life, this is a great starting point to develop that daily discipline.
It doesn't take a New Year's resolution to do it. It just takes your willingness to make small changes. Small changes can lead to BIG results.
And sometimes it's simply a matter of changing your mind-set. Or maybe you're just sick & tired of feeling sick & tired.
This is a 28-day program involving some foundational products, that will help you develop the discipline to carry with you beyond that in your daily life... a stronger YOU living a more lean life!
Join myself & 7 very inspiring coaches for a dial-in playback conference call... where you can listen in as we introduce the upcoming project, what's involved & who WE are. We all bring different personalities & backgrounds to inspire you on your path to good health.
(605) 562-3099 CODE 1032364
This Lean Life Project does NOT involve a cleanse & is not a 24-Day Challenge as you may or may not have done in the past. It's simply an opportunity to focus on creating a leaner body & mind. And I say that because it usually takes getting the "junk" we carry around in our mind under control, so our body can follow with healthier choices.
There will be a private Facebook page for anyone interested in learning more about this project and what you'll need to prep for it. We will also be coaching along the way with daily inspiration... health tips &/or mind-set tips.
I'd LOVE for you to join us if you're interested in heading into the holidays a little leaner, meaner & ready to kick booty!
Read the following recently & wanted to share it. I think it's so important to remember all this at any age, but especially those growing up in this age of "keeping up with Joneses" on social media. It can be easy to have feelings of inadequacy in comparing ourselves to others .
News flash... people don't typically share the bad stuff... they share the good stuff. They stuff they want you to see or know.
It's mostly "smoke & mirrors." Pictures posted are the good ones, not necessarily the "real" ones.
Personalities can't be covered though. What you're putting into this world, can't be faked... or if it is... it will be shown eventually.
Kindness & love shown for others makes someone beautiful... not makeup & hairspray.
It's easier to realize with age & wisdom... that what defines us isn't what we readily think when we look in the mirror or compare ourselves to others. It's so much more than that.
In the process of writing blog posts, I sometimes get side-tracked & unintentionally change directions from where I started. Sometimes I just change the entire post altogether & other times it results in an additional post like today.
Yesterday I mentioned I should talk about what to expect if you decide to become an instructor.
I have quite a few friends that have recently decided to get certified to teach fitness classes. In fact, there's a Zumba training this weekend. So excited for those attending & LOVE that they've been inspired to do it. It is an AWESOME job and a FUN format to teach!
Here's some of my thoughts + opinions on teaching based on my own experience over the past 5 years. Other instructors have their own opinions & experiences. Take what you need to help guide you in your own journey while primarily listening to your own gut.
This post isn't intended to bore you if this isn't your path, so forewarning to stop now & don't waste your time reading.
On the flip side, this post also isn't intended to make anyone feel bad either.
It is MY experience alone over the past 5 years. And even though I've been teaching for 5 years, it all still applies to ME. I still look at every single class as a new one, still sub as much as I can & still very much LOVE what I do. It is a HUGE blessing in my life & I have loved every minute of it!
This isn't a big money-making job, but it is rewarding in more ways than money can buy. There are a lot of fees associated with whatever format you teach... to that particular company, your own liability insurance is likely required depending where you teach, continuing education requirements, CPR certifications, etc. At first your goal will likely be to just break even with what you're making & what you're paying. I also looked at it like... hey... I'm being paid to workout & maybe that also involves a free gym membership too. In fact I still think of it that way because I'd be working out every day anyway! But eventually, if you teach enough you'll make a profit too.
Grow thick skin as fast as possible. I'm not sure one ever totally gets to the point of not caring what anyone thinks, but it can save you a few tears if you realize you have to keep pressing on in spite of negative comments to your face or behind your back. And it will happen. So don't quit & don't let it get the best of you. For whatever reason, I can apparently hear 50 nice comments, but that 1 hateful comment will leave me crushed for days. Well let's be honest... I can hold a grudge with the best of 'em, so it will last longer than days for me. But seriously... if you live for public acceptance, you'll die with their rejection. Press on.
Sub. Sub. Sub. Sub your ass off. Even if you just taught 2 classes that morning & someone asks you to sub that night... do it if your body can handle it & you have the time to spare. Every single time you get in front of a class, you introduce yourself to a new set of people who in all likelihood may have never taken your class had you not snuck in & caught them off-guard. And then oopsie daisy.... what do you know... they liked you! 5 years into this teaching gig, I still sub as much as I can. People stay stuck in a rut with their "favorite instructor." And the majority of people aren't cool with trying someone new. Sub as often as you can... even if it's for someone who makes an announcement that they won't be there causing most not to attend class. Be on fire & on your game for those few that do show up. Teaching is a process. It takes a lot of time, sweat & tears to build a decent size class.
Did I mention subbing? That can also help you get your foot in the door before you get a regular class. If people like you, I can assure you they'll be telling the owner to bring you back again.
Realize that you'll spend more time working outside of class than in class. This assumes you want to keep your playlist fresh and not just do the same thing week in & week out. I, personally, try to add at least 1 new song per week. There are weeks this doesn't happen because my brain cells are maxed out with choreography for a different format or... I'm just being lazy & uninspired... but for the most part I work hard to keep songs moving in & out of the playlist. But I'll also hold onto some songs longer that make people want to jump on stage with me. Because well... the stage is way more fun with others than alone!
Your good friends will likely not take your classes. Re-read #3. The majority of people aren't cool with trying someone new. If they already work-out, they likely already have a favorite instructor. If they don't work-out, you've got that hill to climb on motivating them as well. Re-read #2. Grow thick skin because the people who will cause tears are likely friends. Press on & let it all fuel your fire. You WILL grow from this journey you're on. It will make you stronger & not just physically. I promise!! Be ready to meet new people & make many many new friends! The bottom line is, friends may or may not come to your class, but you want to build your class outside of who you already know. Hopefully people like you & bring their friends next time too!
Leave your personal life at the door. Everyone has problems. No one needs to hear yours or see anything but a smile on your face. For most people, that hour of class is therapy. It's an hour of personal time that they can leave the outside world & escape their thoughts & just dance, or pump iron, or whatever class it is. You are there to lead & to create that atmosphere of therapy. Give people something to look forward to. It's actually my therapy to be there, too. Life at the door.... lights.... camera... action. SMILE! MAKE EYE CONTACT WITH EVERYONE IN THAT ROOM! You don't have to be so serious. In fact it's better if you're not!
Expect the unexpected & know that the show must go on. No matter what happens... keep going. If you forget your moves, have something up your sleeve you know you'll go into even though the rest of the class is looking at you like you're crazy. For me, it's usually a single/single/double move in Zumba. Don't just stand there whatever you do. Thankfully my classes realized I really am crazy years ago & they just shake their head & laugh at me. Embarrassing things will happen too. My shirt came untied & fell down while I was on stage once... thank goodness I had on a bra top. Everyone laughed & I just yelled "the show must go on!" and we kept going until I got to a point in the choreography where I could pull my shirt up again. I've also fallen on my ass in the middle of class. Jumped up & we all carried on like nothing happened. Seriously. After awhile, people will know you well enough that they expect something stupid to happen. Make them laugh. Laugh at yourself. Just have to go with it, whatever happens. My biggest worry is that someday I'll split my pants on stage during a squat, but knock on wood that hasn't happened yet. You sure as hell better wave your arms at me though if it does! Watching me fall on my ass & actually having to look at my ass are 2 totally different things. This could also explain why I like to tie a shirt around my waist, just in case! LOL
Over-prepare. Even though mistakes will likely sometimes happen... I am almost always over-prepared. I practice & learn all the time. My pre-class ritual is to listen to the first minute or so of every song on my playlist in my car on the way to class. It's usually very loud too, so my apologies to the cars next to me at stoplights. Not only does it get me motivated, it gives me a visual in my head of the choreography I'm about to do. I don't want to mess up in front of people. Yes it will happen from time to time, but if you're over-prepared it likely won't.
Don't just walk into class & walk out. Introduce yourself. Talk to people. Thank them for being there. Sounds like common sense, but not every instructor does this. And why not??? You're there to help people stay motivated to workout. They may want help outside of class with eating habits. Stay connected. A lot of my time outside of class isn't only spent working on new choreography, it's also spent staying connected with friends via social media or private messaging. You like hearing nice feedback about your class, right? Guess what! The people coming to your classes like to hear nice feedback about their efforts too! You're there for THEM, not to compete with other instructors or get your ego stroked. And if you are worried about getting your ego stroked, you've totally lost sight of the reason you should be there in the first place & this might not be the right job for you. Don't just be a good dancer on stage. Performing is easy. Being an engaging instructor takes a little more work.
Market yourself & promote the gyms/studios where you teach. Yes, you'll probably lose a few friends on social media that are sick of your fitness posts. Realllly... Zumba again? That chick needs to get a life. Hey... things could be worse though. At least I'm not posting daily selfies. Or life sucks & everyone's out to get me. Or yo... I'm boozing it up again. Not that there's anything wrong with any of that... I'm just sticking with some positivity, folks, what can I say.
Take other instructor's classes. Until you get to the point where you're teaching so much that you really don't have time or can't handle the extra wear + tear on your body, it really does reignite your passion & give you inspiration for your own classes when you get out of your own head for awhile & let someone else lead. I always always leave someone else's class inspired. It helps get me out of a rut sometimes with coming up with new choreography too. Win-win.
Keep it simple, sweetie. Your cueing is SO important. I had that light bulb moment about a year into teaching when the words... "choreograph your cueing into every song you do" registered in my brain. My cueing pretty much stays the same & is part of my choreography, whether it's a brand new song or I've been doing it for months. There's someone in that room that may have never been there before. And hopefully when they take your class for the first time they'll tell you that you were easy to follow. Honestly that means MORE to me than anything else. If you can't follow me, you can't get your heart-rate up... and then you're leaving my class without a decent workout. I do not want that to happen! Keep your moves easy to follow. Keep your cueing on point. You're not there to perform. You're there to lead people in following your moves.
Listen to your gut. We all have an inner voice. A lot of the time we ignore what it says to us. Try to tune out the opinions of others & listen to what your gut is telling you to do or not to do. You don't have to take on every opportunity that presents itself, nor should you doubt your abilities either. Only YOU know what's right/wrong for YOU.
I am MORE than happy to help if you want it. Getting on stage here & there, helps ease stage fright. Team-teaching helps ease you into leading an entire class. Practicing outside of class over & over again helps. Use any of my songs/choreography you'd like... I started my first classes that way too. Been there, done that with this journey you're about to embark on... and am happy to help you if you want it!! Big hugs, high fives & much love. YOU GOT THIS.
Started the weekend with some dancing of course, tons of fun as always... lunch + getting caught up on life with a bestie... and these words above that just struck a chord with me.
I've made a conscious decision in the past year to step outside my comfort zone. It really is when change takes place. If an opportunity feels right, I'm listening to my gut & going with it. If a situation presents itself & makes me feel uncomfortable in the right way, I know it's something I need to do.
So far my willingness to say YES has lead to good things.
Among other things, it lead to a new teaching opportunity that I just love.
And reading the above made me think... what if over the course of my life I'd made different decisions?
I say it in my classes all the time... "when you're uncomfortable, change is happening." Specifically, I say it often in BodyPump because let's face it... we do a shit-ton of reps in there & it gets ugly.
Ugly in a good way, of course, because it has absolutely changed my body like nothing else.
I think I finally decided though that if I'm willing to let my body get to the point of being uncomfortable, I needed to also be willing to let my soul get uncomfortable too.
Every decision we make, right or wrong, crazy or sane, leads us to where we are right now.
Ok.... so it appears that the last time I posted on here was on April 25. So ummm... yeah... over a month ago. That was actually a couple days before I left for Vegas so I guess everything must've gone to hell in a handbasket... which by the way that was one of the most fun trips EVER.
I guess you can sum of the month of May as distracting maybe? That & I seemed to be celebrating my birthday for almost the entire month as well. LOL
The older you get, the longer you celebrate!
Mother's Day was thrown in there too. So very thankful for Bryn EVERY SINGLE DAY since she's the reason I even celebrate that.
Things are still just as crazy as always though.
Bryn & I are still car dancing every chance we get. You think I only act obnoxious on stage? Nope.
And sorry about the gum. Apparently I wasn't prepared for an impromptu video session?
Still obnoxious texting with friends, which has recently elevated to taunting each other while on the treadmill. Because we don't all workout enough so we apparently need to add Fitbit wars to our day.
I swear if someone ever read some of the convos on my phone... LOL
Keeps me laughing but I'm sure anyone with any sanity might think otherwise...
Anyway... rather than continue to bore you with the details of my crazy life, that really is probably only funny to me & a few other people... I'll get to another point here.
Recently I had to answer some random questions for a bio with the new studio where I'm teaching Zumba. One of the questions was.... "what advice would give your childhood self?" Coincidentally, a couple days later, I noticed that Bryn had tweeted the following list on her Twitter page. I liked what she posted a lot & realized I've said MANY of these things to her throughout her life, especially the older she gets.
So maybe, just maybe, she actually hears me when I'm talking to her & I'm thinking everything is going in one ear & out the other?
It's advice we could all have listened to back then and maybe even still... since I personally can't exactly "chill with the eyeliner." LOL
51 THINGS I WISH I KNEW WHEN I WAS IN HIGH SCHOOL
1. Do not spend more than $9 on mascara. CVS sells ones that work just fine.
2. It won't matter later on that he was on a high school football team.
3. Your push-up bra is obvious.
4. Chill with the eyeliner.
5. If he cheats on you, say goodbye.
6. Stop subtweeting or Facebooking your life.
7. Don't tell your mom you hate her; you will regret it.
8. Innocence is beautiful.
9. Call your grandma just because.
10. Some people will never like you; don't let it bother you.
11. Kill them with kindness.
12. TPing/Rolling houses is all fun and games till it rains and you have to clean it up.
13. You were beautiful before he told you.
14. Don't believe stereotypes. Get to know people personally instead of judging them.
15. Don't let one mistake define you.
16. But learn from your mistakes.
17. Eat home-cooked meals. You will miss it one day.
18. Your mom can see a fake friend before you can.
19. Your dad can see a crappy boy before you can.
20. Enjoy your metabolism while it lasts.
21. There is more to life than Friday night.
22. If your parents buy you something, whether it's a McDonald's or an iPhone, say thank you.
23. You are more beautiful than you will ever know.
24. Prom is not the "best night of your life," but go anyway.
25. High school years are not the best years of your life.
26. However, enjoy high school while it lasts, you will miss some of it.
27. Bad times make you appreciate the good times.
28. It's only a bad day, not a bad life.
29. Stop comparing yourself to others; that will never do any good.
30. Learn to forgive. Also learn that not everyone deserves your trust.
31. Learn to apologize.
32. He isn't the love of your life.
33. Sex does not make you mature or an adult.
34. Stop pretending to be someone you are not to impress people.
35. Keep a journal.
36. You'll regret spending $90 on that Abercrombie fur vest.
37. Eat the dang doughnut.
38. Five for $27, appreciate it, and never forget it.
39. Pray for your future husband every once in a while.
40. Pray for your future kids too.
41. Take those ACT prep classes seriously.
42. Hug your grandpa every chance you get.
43. Write thank you notes for everything.
44. Tell your favorite high school teacher she rocks.
45. Nothing good happens past midnight.
46. Put others before yourself.
47. Unless that person is an ex-boyfriend. You deserve happiness, stop worrying about him.
48. If you love God, then you should love people.
49. His plan is greater than yours (Romans 8:28).
50. Stop speeding; especially on turns. Also stop at stop signs.
51. Enjoy life. It goes by faster than you think.
Ok then.... Happy Memorial Day weekend. Much gratitude for those who have given their lives for our country... and to all the men & women who have or are currently serving to protect our freedom most take for granted.
Thankful for my many family members & friends who have served... Army, Navy, Air Force and Marines.
A couple things spoke to my soul this morning. And no I'm not talking about the voices I hear that tell me to buy more shoes.
Thought I'd share this because it was the first thing in my email this morning & it was timely...
If you're not sure what to do, go ahead and do something anyway. Action clarifies your purpose and illuminates your intentions.
If you're unsure how to go about it, make an initial effort anyway, right away. Even if the first step doesn't get you anywhere, it will give you valuable experience and perspective.
The secret to success is that no one really knows the secret. You learn to achieve as you go along, so get going, get the learning and achievement in motion.
If you already know how the story ends there's no point in reading it, or writing it. If you already know how the achievement will unfold, you owe it to yourself to seek a more ambitious achievement.
Unsure what to do with this day, with the month ahead, or the rest of your life? The way to be sure is to invest in life, right now, with action.
Free yourself from uncertainty with action. Get involved, get yourself clear about what, why and how, and make it happen.
