Been Talking to Yourself?

Have you been talking to yourself lately? Chances are, you have, but you just don't realize it. Well, it's time to listen up because that subconscious voice is very powerful! If you're like most of us, you beat yourself up for your shortcomings and mistakes - often before you even make them. By telling yourself you're not good enough or your chances of success are slim, you're just setting yourself up for failure. Why not replace those "voices" with postive self-talk that positions you for success? First you have to become aware of what you say to yourself and then consciously replace those thoughts with something positive. Phrase these thoughts in the present or the future. ("I feel great and will finish this workout." "I am prepared and make wise decisions.") When I used to attend Monday staff meetings that would get me a little worked up, my mantra was "I am calm and confident." I'd say this over and over again in my head as I got ready for work that day, drove to the office, and walked confidently into the conference room. It really seemed to help. Anyway, the basic idea is that training your mind is as important as training your body. Fuel your mind with positive self-talk as you pursue your 2009 goals!

YOGA Anyone?

Have you ever tried yoga? If not, I recommend giving it a shot. You never know - you may end up loving it or it may be just what your body needs. Over the past few months, I've been doing a dvd occassionally at home just to get a feel for it. Eventually I decided to venture out and take a class. Needless to say, the class was much more challenging than the dvd I have, and I loved it! I felt like it was strengthening my muscles in an entirely different way than the traditional weight lifting workouts I do. It was also great for flexibility, which is something I often (okay, ALWAYS) neglect. Anyway, starting Mon., Jan. 5th, Jeff Chandler will lead a weekly yoga class at Anytime Fitness on Mondays at 6 p.m. Your first class is free, so why not give it a try?

What's on your mind?

Hey, is anyone out there? If so, I'd like to hear what's on your mind. Want to talk about staying sane during the holidays? Need a new workout idea? A low-fat recipe? I want to hear from you.

If you're still having trouble finding the right present for your friends, how about some personal training at Anytime Fitness? Or a gift certificate for tanning? Packages are available for $30 and $60.

Kettlebells!

Hey! How's it going? Have you noticed the new funny-looking weights under the dumbbells in the gym? If not, take a look at our new kettlebells. Used properly, this Russian hardware can produce gut-busting, total-body conditioning. By putting your body through more planes of movement, compound and explosive moves, you will strengthen your core and just about every muscle in the body. For a quick demo on how to use them, Google "Steve Cotter kettlebells" and check out his videos on YouTube. Holy cow! You'll be blown away by how effortless Steve makes this grueling workout appear. Jacqui Bliss, our co-owner and personal trainer, will be attending a kettlebell certification workshop in early January and will be incorporating these exercises into more and more client workout plans. For people looking to burst through a plateau and reach a whole new level of fitness, this might just be the key for you. If you see Jacqui in the gym, ask her about it or watch more demo videos on the web. Have fun!

Get up and get out!

Are you in your car, working from home, or stuck behind your desk? Whatever you're doing, STOP. Get up and go outside, walk around the block, inhale the fresh air, and enjoy. If you haven't noticed, it's nearing 70 degrees and is clear, still, and simply gorgeous outside. A short walk can boost your metabolism, stimulate your creativity, and increase your energy for the rest of the day. Furthermore, new research has revealed that most Americans aren't getting enough vitamin D, so a little sun would do you some good. Now I've got to get out of here. Enjoy your day!

Hey, you! Yes, you, the one half asleep at your desk. Did you have breakfast this morning? If not, you're missing a key ingredient to a healthy life. It doesn't even take that much effort to start the day off right, and the pay-off is well worth it. For instance, a bowl of oatmeal is almost ideal: 150 calories, 27 g carbs, 4 g fiber, 5 g protein, 3 g fat. Throw in some walnuts and skim milk for more protein, calcium, and other health benefits, and you've got a meal. The combo of carbs, fiber, and protein help you feel full longer than would simple carbs like toast and jelly or the old Poptart. By eating early, you rev up your metabolism, in turn burning calories and giving yourself energy for the morning. So wake up and have a great day!

From Victim to Victor

Yesterday at the gym a member told me about a recent conversation she had with her mother. Her mom said, "Everyone in our family is fat. It's in our genes. It's just the way you're going to be." The member said, "No, I won't accept that. Someone has to break the cycle." At that moment, she went from being a victim to a victor! She then came and joined the gym. Her mom, well, she will probably continue the way she is. The point is, all of us have genetic advantages and disadvantages, but we still have the power to make a difference. Focus on the things that you CAN control, not on the external factors you can't. Let this mindset of empowerment permeate every sphere of your life and you will be impressed with just how much you can accomplish.

What's for Dinner Tonight?

So, what's on the menu for dinner tonight? Carry-out, a restaurant, or a combo of whatever's left in the fridge? One of the keys to ending the day with a healthy meal is planning ahead. Some people like to shop on Sunday and plan their meals out for the week. I only WISH I could be that organized; but I do like to plan ahead a little and put together something healthy. If you're like me, you won't make something with more than 10 ingredients. So I thought I'd share an easy, healthy, and tasty dinner idea with you:

Maple Lime Salmon with Cilantro Couscous - about 500 calories - 1 serving

4 oz. salmon
1 T maple syrup
1 lime, juiced
1/4 c water
1/4 c whole wheat couscous
1/4 c choped cilantro
1 c frozen broccoli, cooked
1 t olive oil

Put salmon on a cookie sheet. Mix maple syrup w/lime jice. Pour over salmon and broil for 8-10 min., until fish flakes w/a fork. Bring water and couscous to a boil, remove from heat, and cover. Stir in cilantro, add salt and pepper to taste. Serve with salmon and broccoli drizzled with olive oil. Total prep time is just minutes and total cooking time is 10 - a complete dinner in 15 minutes. Enjoy!

Walk Through the Door

Today I inadvertantly ran into a member who sheepishly admitted that he's only been to the gym twice in the past several months. "I just can't seem to get motivated," he said. After talking for a few minutes (and assuring him I wasn't going to trample him for his poor attendance), I reminded him that sometimes walking through the door is the hardest part. Once there, being around other people who are trying to better themselves fuels the fire. And 99% of the time, those people feel even better when they leave than they did when they arrived. Each time it becomes a little bit easier until inertia sets in and, presto - a body set in motion tends to stay in motion. So if you haven't been to the gym in awhile, don't beat yourself up, just walk through that door.

WELCOME

Welcome! Each week I will share with you various ideas about exercise, nutrition, motivation, and other thoughts that pertain to living life with health and passion. I hope you will do the same as we inspire each other. Enjoy!