PRIORITIES, GOALS!

Stephen Covey is one of my favorite authors. The way he puts things down allows you to relate full-heartily and feel motivation leaking out of you instantly!
I felt I needed to share this short story with you........

Dr. Stephen R. Covey, First Things First One day this expert was speaking to a group of business students and, to drive home a point, used an illustration I’m sure those students will never forget. After I share it with you, you’ll never forget it either. As this man stood in front of the group of high-powered over-achievers he said, "Okay, time for a quiz." Then he pulled out a one-gallon, wide-mouthed mason jar and set it on a table in front of him. Then he produced about a dozen fist-sized rocks and carefully placed them, one at a time, into the jar. When the jar was filled to the top and no more rocks would fit inside, he asked, "Is this jar full?" Everyone in the class said, "Yes." Then he said, "Really?" He reached under the table and pulled out a bucket of gravel. Then he dumped some gravel in and shook the jar causing pieces of gravel to work themselves down into the spaces between the big rocks. Then he smiled and asked the group once more, "Is the jar full?" By this time the class was onto him. "Probably not," one of them answered. "Good!" he replied. And he reached under the table and brought out a bucket of sand. He started dumping the sand in and it went into all the spaces left between the rocks and the gravel. Once more he asked the question, "Is this jar full?" "No!" the class shouted. Once again he said, "Good!" Then he grabbed a pitcher of water and began to pour it in until the jar was filled to the brim. Then he looked up at the class and asked, "What is the point of this illustration?" One eager beaver raised his hand and said, "The point is, no matter how full your schedule is, if you try really hard, you can always fit some more things into it!" "No," the speaker replied, "that’s not the point. The truth this illustration teaches us is: If you don’t put the big rocks in first, you’ll never get them in at all."What are the big rocks in your life? A project that you want to accomplish? Time with your loved ones? Your faith, your education, your finances? A cause? Teaching or mentoring others? Remember to put these Big Rocks in first or you’ll never get them in at all.

Heart Rate Training

Let's start with what heart rate is; the number of heart beats per unit of time (usually per minute).
Your heart beat helps exchange oxygen and carbon dioxide into and out of your body. Your heart rate is affected by activity and/or inactivity.

You should be aware of your heart rate in all aspects including:
Resting heart rate
Active resting heart rate
Target heart rate
Maximum heart rate

Resting heart rate is measured at rest, while awake and not after you have recently exerted yourself.
There are many arteries in the body which you can get a reading from at rest. The most popular is the Carotid Artery, located in the neck:

*Place your index and middle fingers on the carotid artery for 15 seconds and multiply how many times you feel a beat in your fingers by 4. This will give you your heart beats per minute.

10 Tips to Boost Results

1) Set goals and WRITE THEM DOWN! It is proven you are much more likely to succeed if goals are written and not just thought about. Get in the habit of taking 10 minutes each day to write out a plan you must follow based on your goals.

TAKE 10 MINUTES NOW TO WRITE OUT YOUR GOALS!

2) Take before and after pictures! 

3) Take your measurements monthly including: body fat, inches and weight. 

4) Fuel your body PROPERLY:
 -Eat Breakfast
 -Eat every 2-3 hours
 -Include protein, healthy fats and complex carbohydrates in every meal.
 -Eat a protein and carbohydrate rich meal immediately following your workout.
 (I better go make one now..)
 -Drink at least 8/ 8 oz. glasses of water per day.

5) Workout at least 4 times per week.

"The Budget Diet"

I wanted to share an article that will go hand in hand with our FREE Community Seminar which will be held Saturday, November 24th (9am).
This article will also run in the Nashua Sunday Telegraph on Sunday the 25th following our seminar.

When I make a connection with a new client one of the first things I work on is cleaning up their diet. No one will have REAL RESULTS until they have a nutrition system in place. We give everyone shopping lists and recipes. The usual response: “eating like you is going to cost me too much.” So I thought I’d help you all out and give the answers to all the come-backs you can think of! Take time to save time (and money).

1)      Prepare.

 Don’t buy for convenience. The cost of convenience is going to break the bank.

2)      Pick out recipes.

                Search for recipes that fit the bill. Remember to think about the foods that are in season.

Save $ on energy products..and beer

                    $2.25/day                              $4.50/day                                $3.00/day

Energy is priceless right?! WRONG! 

Why is that so many of you hesitate to listen to an expert about vitamins, but rush to the drive-thru each and every day? 

You could be SAVING MONEY, a caffeine crash and a hangover!!

The topic of Vitamins is so huge. The take-away message here is that YOU NEED VITAMINS FOR ENERGY! 

No one ingests enough vitamins and minerals to support a days worth of energy. Supplements are needed. What supplements should you choose to spend your money on? 

At bare minimum you should be doing your body justice by taking a good multivitamin, fish oil, OPC3 and vitamin B. My choice is Isotonix. The Isotonix line is 95% more absorbent than pill formed vitamins. Pills have a hazardous coating and filling which block absorption and fill our bodies with toxins. Once the pill is broken down in your stomach you are lucky to absorb 20-30% of it. 

For this reason you are not getting the energy you should be from your pills in a bottle.

Understand what your body needs for vitamins. Without a doubt everyone needs the aforementioned:

Vitamin B is a natural energy booster which our bodies produce but sadly not enough no matter what you eat! 

My favorite form of Vitamin B (as all my clients know..) is MochaTonix. This is jam packed with ENERGY BOOSTING vitamin B, caffeine, fat burning Advantra Z and it TASTES AWESOME!!

Fish oil is a natural anit-inflammatory as well as a skin, nail and hair enhancer. If you think yours is "just fine" then try this test: put your fish oils into the freezer and leave them there for an hour or two...did they freeze?? If you bought them at a store chances are they are hard as a rock! Not these! 

(You can also try the liquid form of Fish Oil for quicker absorption)

A reputable multivitamin will help provide and absorb healthy minerals and nutrients your body does not get from food! 

OPC3 is an antioxidant immune booster. This is the secret formula to not getting sick!!

So what do you take shots of?!

If you want SUCCESS train your MIND

What is meditation and how can it help you? 

Meditation is the act of training the mind.  It is to be engaged in mental exercise for the purpose of a heightened level of awareness.  Long term meditation leads to being able to live with an open mind to present experiences.  Having mental awareness allows an individual to react less impulsively to life’s demands and become more focused on accomplishment and success with less anxiety.  Meditation is a great compliment to physical training. Some benefits include:

The Truth About REAL RESULTS!

It’s not a secret…

Fitness + Nutrition + Regeneration = REAL RESULTS

As I searched my tracking sheets for body fat measurements, inches and weight loss to HIGHLIGHT my clients I found a trend…

Throughout the years I have given clients nutrition journals, run 10+ Fitness Challenges and added a nutrition coach (Melinda Osbourne), to our team.  When the journey began I knew fitness alone would not keep my clients for long.  Fitness has always been fun for me but not the only reason for me building a health & fitness business.  I wanted to make real change that lasted a lifetime for people. 

As I tracked journals, hosted challenge meetings and worked with Melinda I had an “ah-ha” moment (as Alwyn Cosgrove would say).  I realized that none of my clients would have achieved and sustain REAL RESULTS without incorporating a nutrition program.  I also realized that if they were injured they wouldn't be working with me so they would be getting neither; workouts nor nutrition advice.  (Not to mention proper nutrition helps speed up injury recovery).

So throughout the years I've tracked progress by measuring my clients monthly. Here is total from my TOP 5 who have attained REAL RESULTS that will last!

Body fat lost: 30%

Weight lost: 73 lbs.

Inches lost: 73 in.

The Plan:

Be DEDICATED

Follow a program WORK HARD

Be PERSISTENT

Eat well 90% of the time

MAKE IT A LIFESTYLE

Tips:

Find a coach to be accountable to.

Find a plan and follow it.

(following a bad program is better than no program, so just start don’t try and be perfect. Learn along the way)

Always work at 100% of your potential.

You can have 4 cheats per week (if you eat 5x/day, 7days/wk).

Never get off a lifestyle nutrition plan.

Never skip the gym for more than 5 consecutive days.

Find a tracking system and chart weight, body fat, eating and workouts.

Alcohol’s side effects and your RESULTS

Over consumption leads to:

-increased vitamin deficiency

-decreased nutrient absorption

-decrease in the breakdown of fats

-decrease in metabolism

-increase in “munchies” syndrome

-increase in empty calories (7 empty calories per gram)

-decrease in restful sleep patterns

-increase in cortisol levels (fat hormones)

-increase or decrease in blood glucose levels

-DEHYDRATION

Learn to MAINTAIN your weight loss

As you will read in this excellent post by Precision Nutrition weight loss and maintaining that weight loss are 2 totally different skills.

So many of you have been reaching weight loss goals and seeing great success.

Some of you struggle to find your place in the "healthy lifestyle" world.

Here is a great article that gives you 8 ways to make your lifesyle YOURS!

Set yourself up for success, don't feel like everything is so extreme. You must know your goals, write them down and make a plan to follow them when you get off track. It is simple. The hard part is making that plan. The plan is listed below, now you have no more excuses not to hit your goals and MAINTAIN them!

Hurricane Relief

Help us help our nation by bringing in a friend on Saturday, November 24th.
We are hosting a BRING A BUDDY workout that day followed by a FREE seminar:
"Eating Healthy on a Budget."
For every buddy you bring we will donate $10 to the Hurricane Relief Fund.
Come support your community in more ways than 1!!

See you there!

The rewards of Hard Work

All your hard work should pay off, shouldn't it?
When is the last time you treated yourself to a nice day at the spa or a deep tissue massage?
You deserve it and your body could use it!

My Brother Climbing a Rope

Come Try this at Fit It In!

Do you need supplements?