Motiviation

Happiness

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If, say, 20 years ago someone would have told me that I would be where I am today, or that I would have had to face what I had to face,  (and lived to tell about it) I definitely would not have believed them. I was a shy, sheltered housewife raising 6 kids and living in a situation that kept me unhappy and depressed, I couldn’t see a way out. I think the only thing I had going for me is my faith.

My life has taken so many turns, including a separation in 2008, return to college in 2009, 2011 saw my graduation from college, passing state boards, starting a full-time job outside of the home and divorce finalization; 2014 was my darkest year in the loss of my sweet son John… The whole following year is a blur, not many memories, a new job in 2015 (that I love) and marriage in 2017 to a wonderful man. 

 

It is on track to say; you really don’t know how strong you are until you are faced with a situation that you didn’t expect. Strength comes from the inside, a conscious decision to face each day with a passion, fire and determination… not only to live, but to be happy while living. Now I admit, not everyday is happy for me, my emotions are as inconsistent as a wave in the ocean. I never know how hard they will come crashing down, how I will react or how I will get through a circumstance.  I do know that a loving family and support system in my friends surround me. I know that I can make the choice on how my day starts or ends. I can choose to wallow in self-pity or live a life my son would be proud of me for. I have children who watch my steps and look to me for reassurance. In a world that is uncertain, the one positive I have, is I am in control of what I do, think, feel, eat or say.

 

Happiness can be elusive. The choice is yours, if you are unhappy, do something to fix that. You aren’t meant to be here and be unhappy. If it is your weight, you control what you eat or actively do, change it and make yourself proud. If it is your job, there are plenty more out there, find a new one.  Surround yourself with a support system that will cheer you on to your goals, do not let anyone sabotage your success. Most importantly you have to realize NO ONE can make you happy, happiness has to come from within. Learn to stop and find the beauty in a situation, place or person.  

 

I have found that one of the hardest things to do is love ourselves. Learning to love and appreciate what a beautiful person you are will set you up for success. Take the time each morning to compliment yourself on a feature, an action, achieving a goal, etc…Once you learn to love yourself and know you are worth loving, then you can offer it to others. At least this is from my perspective and what I have encountered in my lifetime. In time of need, let others love you, it is there, I guarantee it. Be open to seeing the beauty in life and in others. God leads people into your life for a reason, appreciate it for a lesson or for a lifetime.

 

I am thankful for the strength I have found buried in me and for learning to love myself. This has enabled me to directly or indirectly encourage or inspire others.  I never imagined I would be where I am today as a RN, working full-time; a personal trainer, a health and wellness coach, an author, a speaker, a grieving mother. So many emotions… but the best of all is love and in that I find happiness. 

Get Fit

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Taking the steps necessary to transform your body can be simple, you don’t need to make a long complicated list of challenges that you will likely give up on. 

It takes time, determination, and consistency to get fit and stay fit.  This process starts with changing your habits.

Here is a simple list of things you can start today to change your body (and mind).

  1. Stop waiting for motivation – stop sitting on the couch and making excuses. If you do this, the inspiration will never strike. Get up now and do it, the inspiration will come.
  2. Focus on Now – But keep your eye on your goal (the prize!) – No matter what is the end result (a wedding, a vacation or a class reunion) Focus on what you can do today to get you to your goal and use it as motivation.
  3. Pay attention to your surroundings – Take a look around you, are you surrounding yourself with others who do not share in your quest for health or fitness? Are you putting yourself in situations where there are to many temptations? If you answered yes… then perhaps it is time for a change of scenery.
  4. Practice Self Love – Staying positive and finding what you love about yourself is so important in your body transformation. It is mind over matter, focus on all of the positive qualities that you have and every time you look in the mirror, tell yourself about how wonderful you are. You are worth it!
  5. Exercise is NOT Work – View them as a fun time to enjoy your body and what it can do. The more you enjoy your workouts, the more likely you will continue them,  get fit and stay fit for good.
  6. Don’t Over Eat – be mindful when you are eating. You do not have to finish everything on your plate, stop and enjoy each bite, but stop eating when you start to feel full. Overeating is a sure fire way to backfire your efforts to good health.
  7. Stay Hydrated – Yes! With good clean water. Did you know being dehydrated causes your body to release stress hormones (which in turn hold on to the weight) For goodness sake, drink your water! A good rule of thumb is first thing in the morning and before each meal drink a full 8 oz glass of water. I bet you see a difference quickly!
  8. Eat Clean – cook from scratch without any processed ingredients. The more simple you keep it, the better you will feel.
  9. Do What You Are Able To Do – Do not advance a workout or increase a weight because you feel like you should. Stick with what you are doing and gradually increase, to avoid an injury or set-back.
  10.  Variety is the Spice of Life – Your body is built to adapt to things. Mix it up by changing your routine to help you get fit and stay fit. (the bonus is it will prevent boredom too!)
  11. Work out in the Morning – Not only will you wake op faster but this will keep your conscious about the decisions that you are going to make that day.
  12.  Stop eating in Front of the TV – this usually leads to weight gain as unhealthy snacks are chosen, or the eating is not mindful.  Have prepared snacks ready to go if you must eat while watching your favorite program.
  13.  Keep a journal – I am not talking about every calorie you eat, rather focus on your eating patterns and see what needs worked on. You can also track your workout to note progress as you go.
  14.  Get your ZZZZZ’s – Your body can only do so much if not properly rested – so be sure to get 7 – 9 hours of sleep. Lack of sleep is another way to increase the stress hormones your body produces…
  15. Include a Protein and Vegetable with your Meals – Pay attention to the amount of protein you get with every meal, combined with vegetables you will be more satisfied during the day.
  16. Watch your Portion Size – Know what will satisfy you and do not any one else dictate your portion size. If you eat out be prepared to take a box of left overs home for another meal. If your partner/friend is bigger than you, they need more to nourish them, do not try to eat what they eat.
  17.  Indulge Away – But focus on every bite while you do, life is to short not ot enjoy everything, this includes food. So appreciate it, but limit your indulgences.
  18. Appreciate the Ups and Downs – they are going to be there. Sometimes the scale or tape measure can fluctuate. Some days you won’t feel like exercising, it’s all ok, just don’t give up.
  19. You aren’t Alone – Even the healthiest people have to strive to maintain, you aren’t the only one. I’ll be there every step of the way to help you on your journey, even if you fall off of the wagon.
  20.  Learn to Celebrate – I tell people to set aside a $1 or $2 for each workout that you get in. When you hit a mini-milestone then it is time to use that to celebrate. You earned it.
  21. Inspire Others – Children, friends, family, co-workers are all looking up to you. Inspire them to live their best life also.
  22.  Be Inspired – Don’t let others success stores make you jealous, don’t think this can’t be you. Instead of being negative let these stories inspire you. You can do it too!
  23. Knowledge is Key – In today’s day and age you will find whatever you need to learn, and we never stop learning as we age. There are many secrets out there that you can learn about health and wellness. If someone offers advice, take it. You will be surprised by how much that you can learn.
  24. You are the Priority! – You need to be at your best to be able to help take care of those around you. Learn to focus on yourself first without feeling selfish. Those who care about you will understand.
  25. Be Accountable for Your Decisions – You are the one who make the conscious choice to stay consistent. No one can make the change but you.

 

Let me Help you to transform your body and live the best life possible. I've been in the Health, Wellness and Fitness World for over 30 years! I look forward to working with you to make your world the healthiest yet. 

Being FIT mentally, physically and spiritually is the key. Lack of knowing how holds so many people back from achieving their goals. 

 

 

T-Tapp Consistency in 11 Easy Steps

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How to make T-Tapp a Habit in 11 Easy Steps

 

I’m well aware of the fact that forming an exercise habit isn’t the easiest thing for most people, and many experiences consists of starting a healthy habit  (T-Tapp, exercise, clean eating, reading, or just spending less time on social media) and stopping, re-starting and stopping, then doing it all over again.

However, with what I’m about to share with you today, you are going to learn how to turn your T-Tapping (or any other workout routine) into a life-long lasting habit.

So bear with me.

In my lifetime and in working with a multitude of clients I have seen that we are nothing but creatures of habit, and we repeat 95 percent of our physical and mental patterns, from one day to the next (and that’s good thing!)

If you are out-of-shape, overweight and can’t walk down the street without gasping for breath, then you have spent time to build the type of habits (in front of the TV eating processed or sugary foods) that lead to an unhealthy and ailing life, or what’s known as the couch potato lifestyle.

But consider this, you can also make the effort to build a healthy habit. This is great news!

 

The 11 Steps for Making T-Tapp/Exercise a Habit for Life

 

I want to share with you some of the things I’ve learned over the years about building a successful exercise habit. Here are some practical tips on how to make T-Tapp a habit and stick with it for the long haul.

 

  1. Start Small

Starting small, 2 – 3 movements a day (Primary Back Stretch, T-Tapp Twist and Hoedowns) will help to strengthen your core, rehab knees/hips and increase stamina which will make it easy to stick to in your first few weeks—which is something that can make or break your exercise resolution.

“A short workout is better than none” this is one of my favorite affirmations, and it usually gets me moving when I’m running low on willpower and motivation. This motto resonates even more with beginner T-Tappers, or people with a lesser endurance level or have more injuries to deal with.

Most people who start off a program sabotage their new goals by doing too much too soon (E.g. a 14 day bootcamp). This approach can be recipe for disaster, and will only lead to injury, burnout and/or unneeded resentment.

As a beginner, you have to start with an extremely manageable and realistic goal and work up from there.

So whatever you want to achieve—whether it’s losing 3 clothing sizes, running a 10K, or just be able to complete the Basic Workout without losing your breath—make sure your goal is realistic, and small.

 

  1. Come Up With a Exercise Plan

Once you have decided to start exercising and have set a goal, you must back up your vision with a concrete plan.

“Failing to plan is planning to fail.”

Make a list and plan thoroughly everything that’s related to your exercise routine, from where you are going to exercise, the time, the type of workout DVD you want to do, and anything else that’s a part of your training routine.

I highly encourage you to also plan your rewards, like a delicious post-exercise smoothie, a massage, hot shower, manicure, anything that gets you going. These rewards will motivate you to exercise, which is good for the long term. When you are done with this, write down your exact plan to the letter on your calendar or daily planner, and have it where you can see it on a daily basis.

 

  1. Turn Your Plan Into a Habit

Once you have come up with your plan, then it’s time to “ritualize” your routine.

A ritual is a specific set of behaviors that you do at the same time every day, or on the specific and exact days you select. So if you want to form a ritual, you have to define the specific behaviors. (Whether it’s running, T-Tapp, meditation, you name it) you are intending to engage in then perform them at a specific time.

By laying down an exact time for your workout routine, you won’t have to burn up energy planning in your head about when to get it done.

 

  1. Set a Specific Time To T-Tapp

It’s important to choose a specific time of the day to T-Tapp. So decide whether you are more likely (and have the time) to stick with the morning, midday or evening, and stay consistent with that time no matter what. I’ve set the time of 07:00 a.m. every day, and I usually do my best not to stray from that time, whether I’m going for a run or doing T-Tapp or yoga.

Schedule your workouts the same way you schedule an important appointment or family obligation. Make it a must by carving out a slot from your calendar, mark each day with the workouts/movements you WILL do. That’s how to do it if you are serious about making it.  Set your alarm and when it goes off, get your workout in. Mind over matter, you can do this. (Yes you can!)

  

  1. Exercise First Thing in the Morning

I have to admit we do have busy lives, from endless work hours, kids to take care of, the wonderful but sabotaging world of social media and so on. If you just had a stressful day at work, it can be hard to lace up those shoes and press play.

You just need a change of perspective to get you “running” in the right direction. In the early morning, when the rest of the world is still asleep, all these excuses don’t hold water.

And study shows that consistent exercisers make the effort to work out first thing in the morning. So start moving before the whole world or your kids start waking up. Morning people are not born, they are built, a result of habit.

Wake up an hour earlier, have a light snack (if you want) then go get your workout in, dry skin brush, shower, then have a delicious breakfast and take on the rest of the day.

Plus, if you exercise first thing in the morning, you will boost your metabolism, and be more productive for the rest of the day, which is awesome.

 

  1. Lay Out your Workout Clothes

Remove the friction from your life by laying out all of your workout clothes. So when it’s time to get out of bed, everything will be set and ready. There is nothing worse than waking up early to only have to hunt through a dark room in a semi-awake state for clothes that you are going to need.

 

  1. Make it Regular

Once you decide on an exercise plan, do your best to never skip a workout. If you skip a day, the process of creating an exercise habit will only get harder. It’s all about keeping that momentum going, especially during the first few weeks. (the easiest way to keep your resolution going is simply not to stop.)

If your ultimate goal is to exercise 3 times a week, then schedule your three workouts on non-consecutive days (On Monday, Wednesday, and Saturday, for instance) and do your best not to miss a day. Repeat this pattern until it becomes automatic.

 

  1. Make it Pleasurable

If you don’t enjoy exercising, then forming (and keeping) the habit is going to be difficult. When creating an exercise habit, keep your focus on pleasure and fun, not on the end results. Make exercising enjoyable by:

  • Getting new workout clothes.
  • Exercising with your friend.
  • Using an app to track your workouts.
  • Enjoy the strength and beauty of your body. None is like yours, love it for what it gives to you.

The possibilities are endless…

 

  1. Recharge—Have a Rest Day

Recovery is key because it’s the only chance to rest and readapt to the new workout schedule.

I highly recommend that you take one day of total rest every week. It’s your free day. If you feel that you need less rest, you could just do Primary Back Stretch and one other movement (Hoedowns, Organs in Place, Thread the Needle) that gets you moving. The secret here is to do something every day, ideally an activity that gets you excited and keeps your habit going. So don’t shy away from other exercises, since they will also help you ingrain in the exercise habit. Do plenty of swimming, biking, yoga or walking/running, just apply T-Tapp technique to it and really challenge your body.

  1. Give Your Exercise Plan 6 – 8 Weeks

Habits don’t form (nor change) overnight. Consistency is the name of the game. So please bear in mind that it takes about six to eight weeks to form a lifelong lasting habit, regardless of whether it is a an exercise habit or one that’s not so healthy.

Stick with exercising (or your new healthy habit) for at least 60 days. After you reach that point, the habit will start to feel natural in your daily life. Complete your own 60 day challenge!

 

  1. Life is Messy you Know…

Life will sometimes (almost always) get in the way of your exercise routine. Injury, long hours at work, family obligations, holidays, you name it, all of these roadblocks are waiting in the dark for the right moment to sidetrack your plans. It’s just a part of life. You will more than likely miss a day or 2 when it happens. Do not beat yourself up or lose sleep over it. No one is perfect and pursuing perfection will get you nowhere.

 

Consistency..

All this stuff about habit forming is a skill, which requires conscious practice on a regular basis. It’s just like a muscle that you train. The more you train it, the stronger it will get. So if you fell, get up, dust off, keep your chin up and go at it another time. Have the T-Tapp warrior spirit, and never give up.

 

Have you considered starting the exercise habit? Do you exercise regularly? I’d love to hear from you!

Ready to start T-Tapp or take the next step? Check it out here

    

SNEAK IN T-TAPP

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Here are some ways to sneak in T-Tapp through out the day (we all have those Hoedown in the bathroom stories…) I thought you all would like to join in on the fun ways that you sneak in T-Tapp each day!
 

  • Up and down stairs – toes forward, tuck butt, (curl your core) ribs up, shoulders over hips, and KLT
  • Standing in line (cooking/doing dishes) – weight in either 1 leg or both legs, bend knee(s), tuck butt, shoulders over hips, KLT (Great for lower back too!)
  • Pushing shopping cart/lawn mower – palms up
  • Walking – roll off last 2 toes, butt tucked, shoulders over hips, KLT, no duck feet!
  • Tuck butt and roll shoulders back and centered (do not shrug up toward the ears, press all the way down or rolled forward), lift your ribs.Your upper back should be relatively flat (not curved forward)
  • Ears need to be aligned over your shoulders and hips, while keeping the chin from jutting forward; this neutral position distributes the weight of your head throughout your spine. Keep that chin back, too. Strive to do this all the time; walking, driving, standing or sitting at the computer. (NO forward head postures!)[IMG]file:///C:/Users/Michelle/AppData/Local/Temp/msohtml1/01/clip_image001.gif[/IMG])
  • Stress relief/Back Fat – shoulder rolls done with deep breathing. Palms forward and reach Jazz hands down toward the floor , then roll shoulders up, back and down while taking a deep inhale, then twist your thumbs as far back as you can, exhale bigger than you inhaled as you pull your ribs together. Repeat 4 times to the back and 4 times to the front. Really focus on the shoulders shrugging up toward the ears and then the opposition of the hands reaching to the floor.
  • Head rolls. Assume proper linear alignment. Roll shoulders as above then really open palms and twist thumbs to the back wall, reach your arms toward the ground to help stabilize your shoulders. Now perform the head moves sequence from PBS making sure to breathe! (You can also grasp hands behind your back as in Inst one or use the towel as in MORE to really give a good stretch to the pecs and open up the chest)
  • Seated Hoedowns – sit at edge of chair, ankles/knees and shoulders all in one line, tuck butt, lift your ribs to keep your shoulders over your hips, hands out to side level with elbows (which are pushing forward) do sequence as if you were doing standing Hoedowns. <maintain activation to your muscles>
  • Tone arms with butterflies, triceps curls and hitchhikers. Keep your shoulders back and centered with ribs up and away from your hip bones, focus on extending away with your elbows first then your wrists, makes a huge difference in the upper arms! Make certain your are showing pretty arms by squeezing your biceps and triceps.
  • When driving – tuck butt, press lower back and shoulders against the seat, lift your ribs and hold your tummy tight.Here are some ways to sneak in T-Tapp through out the day (we all have those Hoedown in the bathroom stories…) I am discussing this with my weekly class on Thursday and thought you all would like to join in on the fun ways that you sneak in T-Tapp each day!

 

Who can think of other ways? Name them! 🙂 

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