LIFE IN THE GROOVE starts here with my practical approach to living strong and balanced so you can still have fun. I'm currently featuring Beachbody products and other favorites along with video and audio to help keep you on track. Let's create days worth living and a life worth loving!

Abundance in Your Life

Posted on June 15, 2013 by TinaAnderson
Honored to be part of this free Abundance conference!

Honored to be part of this free Abundance conference!

Quick mention about this free teleconference. I’m honored to be part of the panel of experts. Strange to think of myself that way, as an expert, despite about 27 years in media and fitness. What’s so very cool about this is being discovered and recognized by someone from the “outside” who sees you in a way that you might not yourself.

Quick Lesson…it’s easy to live in our Jim Carrey, “Truman Show” bubble, both good and bad. When someone you’ve never met on a personal basis recognizes or points out something (good or bad), take note. It’s your brand. It’s your calling card. I’ve experienced both sides of this (trust me, ouch) and like I said, I’m honored on this occasion but I’ve grown much from the latter. Leads me to believe that all of the struggles and work we face and conquer and the persistence and patience to learn and grow does pay off.

Hope you’ll give this a listen if you see this in time. Either way, you can connect with the organizer at any point. Blessings!

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Motivations and Reminders #1

Posted on June 12, 2013 by TinaAnderson

These are from my Get Fit! Stay Healthy! June podcast #58. Check out the segment for the audio version. Hope a few can lift your spirits and get you focused.

  1. Being broke is not the same as being broken, losing money is not the same as being lost and finding your balance is not something you can do on a balance sheet.
  2. Don’t confuse having less with being less, having more with being more or what you have with who you are.
  3. When you’re in a hurry, go slowly. The faster you go in life the sooner it is a blur.
  4. Courage isn’t the absence of fears but how you wrestle with them.
  5. If you’re busy hugging the past, you can’t embrace the future. Don’t let the past kidnap your future.
  6. This too shall pass. Change is the only constant. In order to take a breath, you must release one.
  7. Tough times don’t require you to be tough on yourself. Find the courage to embrace happiness.
  8. Things don’t have to be good for you to be great.
  9. The past explains how you got here. Where you go from here is your responsibility.
  10. The world is not devoted or created to make you happy. Live boldly, not timidly. Forget your failures after you learn from them and don’t start from a weak spot. Be an impact player. Be epic. Be a game changer. Strain your potential until it cries for mercy.
  11. From Rick Warren: Life is a series of problems. You are in one now, you’re just coming out of one or you’re getting ready to go into another one because God is more interested in your character than your comfort. I used to think that life was hills and valleys – you go through a dark time, then you go to the mountaintop, back and forth. I don’t believe that anymore. I believe that it’s kind of like two rails on a railroad track and at all times you have something good and something bad in your life. No matter how good things are in your life, there is always something bad that needs to be worked on. No matter how bad things are, there is always something good you can thank God for.
  12. Imperfect action is better than perfect inaction – Harry Truman.
  13. Expect the best and you’ll probably get it.
  14. First we make our attitudes, then our attitudes make us. Pick carefully.
  15. Travel with these happiness tips: manage your energy levels, keep your soul alive, take new paths, attack your fears, live in awe, savor small successes, burn brightly without burning out, hang on when the storms blow through.
  16. One of my favorites from Winston Churchill, “When you’re in hell, keep going.”
  17. Nothing great was ever accomplished without enthusiasm – Ralph Waldo Emerson.
  18. Another fav. Whether you think you can or think you can’t, you’re right – Henry Ford.
  19. Are you a duck or an eagle? Ducks quack and complain about their problems and their life while eagles go about their business consistently soaring above the crowd.
  20. You become what you think about.
  21. It’s not the things you get but the hearts you touch that will determine your success in life.
  22. Attitude is a little thing that makes a big difference.
  23. Laughter affects our brain chemistry and immune system in very positive ways. Laugh loud and laugh often!
  24. Resolve to be tender and nurturing with the young, respectful with the aged and sympathetic with the striving.
  25. When you choose your thoughts you choose your consequences – Dr. Phil.
  26. Successful people will do what unsuccessful people won’t – Dr. Phil.
  27. Service is the very purpose of life. It is the rent we pay for being on this planet – Marion Wright Edelman.
  28. You can never step into the same river twice. The past is gone and the future is promised to no one.
  29. Simplify. Things that matter most must never be at the mercy of things that matter least. Prune your tree. Remove the excess so you have energy to blossom and grow.
  30. Recognize the 80/20 rule. Identify 20-percent of the problems that create 80-percent of your stress.
  31. Focus on the critical few, not the insignificant many.
  32. Be careful not to let urgent things crowd out the important things.
  33. You’ll never get what you’ve never had unless you’re willing to do what you’ve never done.
  34. Nothing has a stronger influence psychologically on their environment and especially on their children than the unlived life of a parent.
  35. From The Neuroscience of Happiness by Michael Bergeisen: Negative interaction in an important relationship is five times more powerful than positive interaction. We register it quickly and intensely. The opposite is true for positive interactions. We deflect comments and brush them off as “no big deal.” This causes us to replay the destructive pictures and feelings over and over again and crowd out the positive ones. Turn your positive events into positive experiences by savoring them, by weaving them into the fabric of your body and brain and by making them an actual part of you. Don’t deflect positive comments, pay attention to them. Remember something about them to increase their intensity and realism.
  36. YOUR SUBMISSION HERE. I have pages and pages of quotes, stories and affirmations. These are just a few of mine and I would love to compile another list featuring some of yours. Please share your good stuff!
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Diet/Exercise Jumpstart for June

Posted on May 22, 2013 by TinaAnderson

Podcast - Get Fit Stay Healthy pictureFrom my Get Fit Stay Healthy podcast! Get ready for the summer, break a plateau or change up your nutrition, diet and workouts with this easy to follow plan. Here is the outline from the segment.

Yes, I own this torso and yes, I worked hard and continue to do so to maintain it.

Yes, I own this torso and yes, I worked hard and continue to do so to maintain it.

STEP #1: Preparation/Food. Pick 10 days that will give you the best opportunity to follow through, keeping in mind that there will probably never be 10 perfect days in a row. If you need accountability tell as many people as you can (that you trust) what you are doing. Clean out processed foods (boxed and most canned foods although I’ve used organic canned beans and lentils to save time) and sugar from your home and work. Decide on a few clean meals and snacks. Keep it simple. Combine chicken, salmon, broccoli, quinoa, lentils, sweet potato, asparagus, onions, mushrooms, kale, spinach, salads with greens, beans and legumes, etc., and use olive oil based dressings (sparingly). Rotate the same meals for lunch and dinner. Order the same if you dine out. Drink water throughout the day – about half your weight in ounces along with three cups of herbal green tea. A few cups of coffee before noon, in my opinion, are fine. Breakfast options might be oatmeal, natural peanut/almond/flax butter, Greek yogurt, eggs or a protein shake. My go-to is Shakeology with extra protein and frozen fruit. Snacks: carrots, celery, peppers; lowfat cottage cheese, apples, dark berries and nuts. Eat lean protein at every meal including snacks if possible and space 12 hours in between your last meal of the day and first meal of the next day.

STEP #2: Sleep/Repair. Get adequate sleep.  Most studies say 7-8 hours. It’s not just about preventing tired “carb hunger,” it’s about your natural fat burning process and rejuvenation. Turn off your electronic devices no less than an hour before bed. Dark, cool room. Adequate sleep is critical.

STEP #3: Movement/exercise. Plan, schedule and aim for 10 to 60-second, high intensity interval sessions (double the interval time for proper recovery) a minimum of five times for 10 to 40-minutes total. (Note: Train safe and smart if you have injuries or other limiting conditions. INT’s for your level!) Cycling, spin, running, group fitness classes; brisk walk, power yoga, swimming, dancing, push-ups, planks, bodyweight squats, lunges, pretend jump rope; boxing and kickboxing and related all work if you can get out of breath, recover and repeat. We want your metabolism on fire. Resistance work and yoga/pilates and walking on the other days. Here’s an example: weight training for back-tri/hamstrings, core followed by a short interval or endurance set; day two is spin or cycling; day three is weights for chest/bi/quads and core (with INT or endurance option); day four is yoga; day five is kickboxing; day six is a brisk walk or light jog; day seven is a repeat of day one; day eight is spin or step; day nine is a repeat of day three and day 10 is Pilates. Take at least five-minutes a day and walk (outside) to put mental and physical distance between you and your stress-causing issues and to calmly reconnect to your body and movement. By the way, NO cell phone use unless you have a really-really-really legit reason.

STEP #4: Brain/De-stressing. Schedule at least five minutes of daily meditation or quiet time. Push out all thoughts and empty your mind. Imagine all your stress, worry and anxiety lifted and carried away. There is not a wrong way to do this. Just sit quietly with NO-DISTRACTIONS-WHAT-SO-EVER. Concentrate on a word or phrase or image. Remember that we draw to us that which we think about. Constant stress is a killer and it adds and keeps weight on, especially around your belly. De-stress!

STEP #5: Visualization-Realization Statement of Truth (VRST). This is an affirmation stating your truth and your ultimate goal. Write it down, repeat it, post it on your bathroom mirror, in your car, on the fridge; send yourself email/text messages; ask others to do the same; have someone leave you a message asking you if you’ve looked at it at least twice that day. Here are two examples: “I am making positive changes to look and feel the way I deserve and I know that I am getting stronger, healthier and leaner everyday.” Or, “I’m strong, committed and sexy from the inside and out because I’m taking care of myself and becoming the best version of me I’ve ever been.” Then, visualize yourself in an outfit, at a function, posing for a picture or engaging in an activity AS the person you want to be. Statement and picture. Very important.

STEP#6: Calendar/Journal. Outline what you need to do/what you did on each day.  Make comments or keep a separate journal. The perspective you’ll gain afterwards will be helpful in many ways especially with identifying what works and what doesn’t.

STEP#7: Calories/Questions/Parting Thoughts. Google for ideas on food and exercise. Ask me specific questions but please try to find answers on your own, first. If you want to do a 3-day power cleanse with this, ask me about getting Shakeology. Calorie counting is not necessary but feel free. When you focus on whole foods instead of processed “food-like” substances, delete sugar and plan meals around veggies and lean protein, your calories should take care of themselves. Also, cut out artificial sweeteners, soda and diet soda. Eat most of your fruits by midday. Stop eating at least two hours before bedtime. Be patient with your body and persistent with your efforts. You might not feel the positive effects in 10 days if you’ve been living on the other extreme, but trust the process. It’s worth it. Even if you move a little more, add color to your diet, experience truly quiet moments and skip your Diet Coke, I’ll be happy, and so will your body. Are you in? Tell us when you’re starting and how you will make yours work. Questions about my plan?

 

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Hate Your Body? Seven Tips for Body Acceptance

Posted on April 14, 2013 by TinaAnderson

Do you dread warmer weather because you have to show more skin? I came across some wonderful tips on body acceptance from a blog called recoveryisbeautiful. Very sweet. I’ve added my own twist to them and formed them into my SIMPLE 7. I think you’ll find these quite useful.

Just like the scale, a BMM (Bad Mirror Moment) can ruin your day, derail your efforts and push you to a binge.          You are so much more than that image. Reflect on that. 

TIP #1: If you know looking in the mirror is going to upset you, then don’t do it. Use full length mirrors when you are less critical of your body and of yourself. Ever have a “bad mirror moment” (I call them BMM’s) and go straight into a food trance because of what you thought you saw when it really wasn’t that bad? A glance from a bad angle can have disastrous effects.

TIP #2: Do NOT compare yourself to others. This will get you nowhere fast and probably back into a binge. You don’t know what else is going on with other people. Go ahead and obsess over someone’s  flat tummy. What you might not know is that he or she is battling cancer, taking care of a sick loved one at home or days away from eviction. A flat tummy might be THE highlight of his/her existence. Still want to lust? Your journey is your journey. What you see from the outside when you compare is only half of the story. Don’t make an unfavorable judgment towards yourself based on half-truth’s. Even better, just stop comparing. It’s not productive and it’s often unrealistic.

TIP #3: Appreciate who you are as a whole instead of picking apart all your body parts that don’t look the way you want them to or are obviously genetically predestined to be your “trouble” areas. Entertain the concept of actually loving the body you’re in right now. It deserves some love. It needs love. That includes your love handles, big thighs, saggy whatever and even a bloated belly.

TIP #4: Start picking better foods. It’s that simple. Don’t know what those are. Google healthy foods. Eat better. Feel better. Look better. You’ll also start to appreciate and accept your body during the process. Notice I didn’t say move more. Of course, that’s a good recommendation but at the very least, proper nutrition. I know handfuls of fitness fanatics that are over fat despite hours and hours in the gym or on the pavement. Workouts are for getting stronger and reshaping your body (among many other awesome aspects) and that’s 100-percent important but dialing in your diet is critical to life-long success. Injuries, traveling, a crisis, etc., can lead to diminished exercise time. Understanding how to mitigate your health via your diet will save you every time. 

TIP#5: Thank your body for all the good things it does for you – all the time, 24/7, even when you’re a hater. Imagine what this would look like – if your constant, negative internal dialogue was vocalized to a real person. Devastating, demoralizing and paralyzing all come to mind.

TIP #6: Keep going and forgive yourself for mistakes. This is a very, very, very long journey. Don’t hold onto something that cannot be changed. Release destructive thoughts about actions that are in the past. Even five minutes ago. Move on. You are, as far as I know, human. You are not perfect and you can’t beam yourself into outer space every time you come across chocolate chip cookies or a potluck gathering.

TIP#7: If you have a true eating disorder, you probably need to get professional help. Cravings and addictions are emotional and physical and that means you can be overpowered despite knowing better. You are not weak or stupid. Food is a drug for you. 

Any of these resonate? Would love to hear from you. Perhaps, you have your own tips to share. Need specific help? Contact me! And, just say no to BMM’s!

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Is Your Pet Overweight?

Posted on March 24, 2013 by TinaAnderson

Obesity In Our Pets and Simple Solutions to This Serious Problem, a guest blog by Dr. Steve Mehler, DVM.

I don’t ever remember seeing obese dogs while I’m out walking. Obviously, they’re at home on the couch.

Recent estimates comprised of pet owner and veterinarian surveys, show that 53% of dogs and 55% of cats are classified as overweight or obese. That is equal to 34 million dogs and 54 million cats. Obesity rates for dogs increased from 10% in 2007 to 20% in 2010.  Overfeeding and dog and cat treats are often to blame. For example, feeding a 20 kilogram dog a premium pig ear is equivalent to a six pack of 12-ounce sodas to an adult human. As is the case in humans, this is a vicious cycle. Obesity in pets leads to a sedentary life style, endocrine disease, cardiac disease, respiratory disease, renal disease, and exacerbates the signs associated with osteoarthritis. All of these conditions lead to rising health care costs in veterinary medicine and shortened life spans for the pet population.

I know that “taking a cat for a walk” seems odd, but there’s gotta be a way to get these beautiful felines moving.

There are three important things you can do to keep your pet healthy.

  • Meet with your veterinarian to establish your pet’s daily calories. Do not use the labels on the bag or can to establish this number. Remember, the food companies want your pet to eat more, (and faster) so you replenish product sooner.
  • Your pet needs more exercise than you may think. Obviously, the amount of activity required to keep your pet trim and healthy depends on its breed and any health conditions it may have. For those of us with busy lifestyles, look to dog walkers, doggie day care centers, and physical therapy centers to help shed the weight and keep it off.  We all love giving treats to our pets. It defines the human animal bond. Try to use ice cubes, baby carrots, or small amounts of their normal kibble instead of bones, rawhides, pig ears, and sugar soaked jerky treats.
  • Recognize and treat your pet’s condition. Many pet owners with overweight animals incorrectly label their pets as normal. (Sort of like us humans.) This will help:  http://www.purinaveterinarydiets.com/resources/Files/dog_chart.pdf.  Not only that, your veterinarian may not mention the issue so be proactive.

    You owe your pets a healthy life.

You might think having an overweigh pet really isn’t that big of a deal. Your pet seems fine. He or she is happy. (Again, sounds like many humans I know.) Take a look at part of a write up on Steve’s favorite study looking at obesity in dogs in a controlled environment. The Purina Study is a 14- year-long multi-institutional project funded by Nestlé Purina that followed the lives of 48 Labrador retrievers. Labrador puppies from family lines known to have a high prevalence of canine hip dysplasia (CHD) were paired at eight weeks by gender and weight and then randomly assigned to two different groups. All dogs received the same dog food from eight weeks of age till death, except the “restricted- fed” pair mate received 75% of the amount consumed by its counter-part. During the first three years, the ad-lib dogs were allowed to eat as much as they wanted for 15 minutes each day. Beginning at 16 weeks of age, radiographs were taken at regular intervals to evaluate for the presence of CHD. By age two, there was a 67% reduction in the prevalence of CHD in the restricted-fed group. By age five, 52% of the control-fed dogs, but only 13% of the restricted-fed dogs had radio-graphic signs of arthritis. By age eight, 70-percent of dogs in the control-fed group had two or three different joints affected with arthritis, compared to only 10% of dogs in the restricted-fed group. The study also found that the median life span of the restricted-fed dogs was extended by 15% or almost two years beyond that of the control-fed dogs. The study clearly reveals that maintaining an ideal body condition in dogs leads to less chronic disease, a delay in the need for treatment of chronic disease, lower costs to clients, and improved quality of life.

Dr. Steve at home with his wife, Lauren and their family pets.

Thank you to my guest blogger and fellow fitness enthusiast, Dr. Steve J. Mehler. Steve received his DVM degree from the Michigan State University College of Veterinary Medicine in 2002 where he spent three years as a part of the faculty, splitting  his time between soft tissue surgery and interventional radiology.  He is currently the chief of surgery at Hope Veterinary Specialists. He has been published in many textbooks on surgical diseases of cats and dogs as well as exotic species.  His research and clinical interests include minimally invasive surgery, interventional radiology, and surgical diseases of the extrahepatic biliary tract in dogs and cats. Dr. Mehler is also a Diplomate of the American College of Veterinary Surgeons. Outside of work, he and his wife share their home with two dogs and two cats. He also enjoys ice hockey, HIIT, and motorcycles.

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Lean Protein Option & Win A Gift Box

Posted on March 3, 2013 by TinaAnderson

Lean Protein Sources Rule! Although I don’t use these products all the time, I like to provide options and resources in both products and price points so you can live in the no excuse zone in regards to healthier eating. Getting enough lean protein is a big part of that equation and protein-on-the-go is one of the biggest obstacles in our meal equations. The bars do have soy and I typically suggest avoiding processed soy ingredients but it’s hard to find bars with adequate protein to carb ratios that don’t. Having said that, eat the bars in moderation or as a substitute for a candy bar if your sweet tooth is breaking down your willpower. My family (husband and two teenage boys) liked both the shakes (mainly for breakfast) and the bars (for a snack or breakfast). Ironically, I bought a case of the Premier Protein shakes several years ago before I started Shakeology and I relied on them for a convenient, good-tasting, lean source of protein. It’s much better than reaching for a bag of convenient, food-look-a-like substances filled with sugar, salt and tons of words you can’t pronounce.

Sample gift box from Premier Protein

The Giveaway! I’m giving away one box each day starting Monday, March 4th and here’s what you get if you win:

  • 6 meal replacement bars
  • 4 protein shakes
  • nylon drawstring tote bag

I’ll be drawing one random winner daily starting Monday, March 4th! Just click on a Rafflecopter giveaway to enter and good luck!

 

 

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An Easy Way to Change Your Weight Training Routine

Posted on February 27, 2013 by TinaAnderson

I count nine different handles and bars and that equals nine different ways to hit your back and rear delts, and that equals better results.

Changing your routine in the weight room does not need to be a struggle or an obstacle to effective workouts and consistent training but I see it happen all the time. Why, because we are creatures of habits. Because, we walk into the gym without a plan. Because, we’re tired from all the other to-do’s we deal with or we just get a little complacent. And, because we are overwhelmed and don’t know where to start. Take a look at this picture to your right. I just gave you nine new exercises. That’s right. Survey says, just change your bar or handle. That small change is still something new to your muscles and to your mind and to the connection between the two of them. A wide grip verses the D-ring verses the rope. They all provide different approaches and varying results. You hit the muscles differently. And, not to get too complicated, but you can even change your grips on some of these and get yet another layer of change.

Don’t make it complicated in the gym. Use adequate resistance. Get out of breath. Feel your muscles work. Work hard enough to need to recover and give your workout at least a few minutes of prep time. There is much more to this, such as higher or lower reps, more or less recovery time; pyramids, stacking and on and on. For now, change out those handles and bars for your rows and pull-downs; for your triceps and those guns and even for chest work. Use them on different machines and with the cables if you’re allowed. Mix them in with your free weights. I bet you’ll wake up with a little soreness in new areas. Time to rock and row, baby!

 

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How Do You Measure Success

Posted on January 28, 2013 by TinaAnderson

Recently, I spent a day with someone I would describe as balanced, happy, successful, optimistic and intelligent. Others might judge him differently. He’s in the midst of a colossal uphill battle riddled with brick walls in several areas of his life. He has none of the typical status symbols of success. He could easily bury himself in pity and dispair but instead he focuses on helping those around him and creating opportunities with that which he can do right now. He doesn’t complain. He doesn’t whine. He doesn’t make excuses. He elevates. He encourages. He inspires. Imagine what he’ll accomplish when the walls are behind him.

Another brick wall. Now what? Make the most of your in-betweens.

Success awaits and is built during the in-between times. While you face brick walls. I believe it was Archie Manning (if I’m wrong, please correct me) who told his sons to focus on PACE or performance after critical error. I’ve taken this on. I love what it stands for. Truly “successful” people probably overcome a lot of in-betweens and step up their PACE time and time again, against wall after wall. Call me crazy, but at this point in my life I find myself measuring success more and more by what occurs after conquering obstacles, after big disappointments and after admitted failures (or, mistakes if the F word is too harsh for you). We can’t all be the Bill Gates and Steve Jobs of the world, but based on your circumstances and how you’ve created and reacted to them – your brick walls – you might be more successful than you think. Consider the cumulative effect from hundreds of thousands of us staying the course, living our lives with dignity and strong moral character and reacting positively during our in-betweens despite the fact that we aren’t curing body odor or inventing popular Facebook apps or playing in the superbowl. Genuine success could be as simple as being part of a continuing chain of people who choose to put one foot in front of the other despite obstacles. Everyday, intelligent (book, street or both) peeps that find a way to contribute tangible or intangible worth to society. The alternative ranges from basic ineptness to extreme loserville. Not being a total drag on resources (time, energy and space, etc.) moves you to the middle and with a little effort, the win column. The successful side.

Please think about your in-between times, your walls, your natural talents, the incredible ripple effect of one small gesture and the strength and growth from adversity. Focus on your PACE and remember that success is measured by the positive and lasting impact you have on those around you. Your personal journey, even when you are stuck between brick walls, can create forward momentum and keep the rest of us moving. Group hug, everyone.

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Reasons Why You Can’t Lose Weight

Posted on January 15, 2013 by TinaAnderson

Don’t leave your weight loss and body transformation to luck.

Are you “doing everything right” but still not losing weight or dropping body fat? Unless you have a genuine medical condition (confirmed with blood work or other tests ), you might consider these weight and fat loss saboteurs.

  1. Underestimating calorie consumption. Measure before you pour, measure after you scoop. Measure before you consume. No label and it’s not a whole food? Not a good choice. How many calories are in that “healthy” bran muffin (full of organic sugar, honey, raisins and butter)? You’re pretty much fine with veggies, go to town. Fruits – be careful. They’re healthy, natural, whole foods often high in fiber and antioxidants but always with sugar. Write and record every bite, lick, sample and taste, including your chewing gum. By far, diet and nutrition are the key to success.
  2. Overestimating calorie burn. Cardio machines usually overestimate as do most individuals when calculating the burn. Hard workout but desk job most of the day? Your total burn might not be as high as you think. Try FitBit or a BodyBugg or research your activity and try to be more active throughout the day.
  3. Your exercise routine is flawed. Doing 17-trillion hours of steady state cardio and avoiding weight training (until you lose more weight)? Performing 3,000 flat back crunches? You’re probably straining your neck or worse yet, building its muscles? In the words of Meatloaf, Stop Right Now…before you go any further. (Confused? Google him and not under recipes). Change to short bursts of high energy efforts – intervals. Spinning is notorious for this. Get out breath, recover and repeat. You can do it with your weight training sets. I do it all the time. Boost your metabolism and burn more calories at rest. Turn your body into a fat burning machine. (I have addressed this subject in depth in my podcasts – link on this site.)
  4. You’re under-eating and over-exercising. The confusing 1-2 deadly punch. Doing this for too long will basically shut down your body. It goes on strike in the fat burning zone until you treat it and fuel it properly. Your internal organs need food to help you live, to breath. Deprive them and your body will go into conservation mode.

So many variables affect fat loss but in general remember that you can derail a nice week of compliance with a bad day and get your Start Over card. A few “light” days and a “normal” day (which might not be as normal as you think), with a few more light days but an indulgent weekend gets you another Start Over card while you wonder why you can’t lose weight. Measure, record, work hard and include intervals, pick up the weights, enjoy a cheat meal (not day) once a week (preferably after 14 days of complete compliance) and you should be able to continue your path to consistent (albeit gradual depending upon your current situation) body transformation (okay fine, weight loss).

And, don’t forget that I rep for Beachbody. Check out my shop tab for fabulous and tested programs that are transforming bodies every day. Plus, I become your coach for free!

 

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Stay on Course with Forward Momentum

Posted on January 8, 2013 by TinaAnderson

I was drawn to the strength and power represented in this famous sculpture of a Greek Olympic Discus Thrower.

We just finished the first seven days of 2013 and I’m wondering how you’re doing and feeling. Do you have goals and accomplishments in mind for the next 11+ months and if so, what’s your battle plan? If you could look into the future and see yourself this December, what would make that picture pleasant and satisfying in regards to how you lived your life? Staying on course is critical to bringing that picture to fruition and it’s much easier if you create forward momentum. Check out these two momentum movers.

1. Reach out to like-minded individuals and surround yourself with others that share your new-found passion or current lifestyle. Even better, build your fortress with others who are further along the journey than you are and decrease the time or dee-lete the relationships with those who drag you down. Life is too short to live among vampires (and if you are one of them, find a new way to exist.) I like training around men and women who are stronger, fitter or more knowledgeable than me. Their vibe is infectious and I dig deeper in their presence. It’s the same for other areas in our lives. Nothing better than spending time with a rock star, no matter what their expertise. Their dedication and hard work represents the pay off from consistency, perseverance, focus and determination. It’s obviously important to help others and to be supportive when you can but I’m talking about creating your own personal forward momentum right now. Guarding your time is not selfish. Yes, we’ll have downer days and moments of debilitating frustration but skip the “I’m just so busy,” or “I just don’t have the time” or “there’s just so much going on,” excuses. Blah, blah, blah, cry me a river. Stop rationalizing and start living your life in the way that you know is honorable and amazing.

2. Fortify and prepare yourself before you take on the daily grind of stress and responsibilities that wear down your resilience and take you off track. Start your day focused on what’s important and give yourself a better chance to be pro-active instead of reactive. Take 5-10-minutes each morning and visualize the outcome and remind yourself of the steps to get there. Beware of the emotional, blood-sucking vampires or a clingy-whiney-excuse-making, goal-breaking human-like individuals. They will be more than happy to help you live a life of mediocrity. In the words of my friend and life coach Suzanne Strader, “don’t let the dirt cling to you.” One step at a time. Giant leaps. Whatever. Move…forward.

Can’t wait to start sharing my groovePackage with you. Mega momentum. Please subscribe to my blog or the newsletter for first dibs and discounts. Check out my other tabs for tools, resources, products and programs to get you moving right now.

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