Category Archives: Goals
Sundays are the days I really reflect on my prior week – what i did, what I didn’t do, what I want to do better, what I have to change. I think about the things that need to be removed, and the things that need to be added. This requires me to strip away the flesh (the skin, muscle, clothing, make-up & appearance) and think about what is underneath it all. Then I ask myself, “what needs work?” Of course, my answer is a loooong list, but I know the things I need to tackle first – I think we all do.
However, if we don’t stop to purposefully analyze our life and give ourself a little spiritual “check up”, it is so easy to let the days slip by, the problems build up and our soul deteriorate. Just in the same way our muscles deteriorate when neglected – so does our relationship with God when we neglect Him.
The question for me today was “Are you where God wants you to be?”
Am I doing what God called me to do?
Am I being obedient – in the big and the small things?
Am I ignoring Him?
Do I even know what I am supposed to be doing?
Am I giving Him enough time in my week to even let me know?
These are all things I am reflecting on today, and just wanted to share my thoughts with you. While we are on a quest for physical fitness, we should want to improve all areas of our lives – not just our body. I don’t know about you, but I have a LOT of work to do! :)
Have a great and reflective Sunday!
When it comes to exercise, why do we even think twice about whether we should do it or not? Because we allow ourselves to fixate on how we feel NOW. Whether it’s how we feel physically, or how we feel emotionally, we let those feelings determine our actions. Yet, if we were to just focus on how we feel when we are FINISHED, I believe our actions would change drastically.
If you have a goal, let all your actions (what you eat, what you do, what you sacrifice) all be to get you one step closer to that goal. I think our problem is we do too much thinking, and too little doing. Next time you think about whether you should workout or not, you are waisting precious time pondering the inevitable – so just do it! You know it has to get done eventually if you want to reach your goal.
Don’t just Live, #LiveWithFire
What gets you out the door?
How do you stay motivated to keep running when you, and everything around you, fights you every step of the way?
FitFluential LLC compensated me for this post. All thoughts and opinions are my own.
I see a lot of people work SERIOUSLY hard to reach a goal. Then when they reach it, they stop all the good habits they made and revert back to their old ways. I see this in boot camp a lot. People take a 6-week boot camp program, lose body fat, gain muscle, workout on a regular basis and then when it’s over, they never step foot back in a gym ….until the next boot camp.
That’s not the way fitness works. That’s more like going to the doctor when you get sick. Fitness should not just be about improving your health, but maintaining it. There are goals, and then there should be a new set of goals. Here are Steve’s thoughts this week on what to do after the goal is met so you don’t sabotage your hard work.
Rebound: Return, bounce back, setback, backfire, move backward.
“I recently took 18 competitors from my gym, Max Fitness, to compete in the NPC Southeast Classic (picture of some of the competitors below). The goal was hitting the stage. Not winning a trophy, but using the stage to make us push harder and be our best.
The goal was made, and the goal was met! What we do now defines what we learned on our journey to accomplish our goal. In the “realm” of goal acquisition, focusing solely on the goal can be a tragedy. What I mean is, the goal is just that: “a goal” – a means to an end. How we develop, the wisdom we gain, and the way we develop along the way is the real reward for meeting our goal. Goals are not the …READ MORE
“If you really care, act like it”
If you want to be a runner, act like it. If you want to lose weight, act like it. That really is all that is required to become what you want to become. Being the person you want to be requires acting like the person you want to become. And even if you don’t look like that person YET, you will – as long as you keep acting like it.
You Got This
Someone recently asked me how to become a runner. My answer was “start running”. Of course I don’t expect them to run 3 miles straight, but they have to TRY. A new runner runs as long as their body is physically capable. Then they will have to walk and catch their breath. Then they’ll go right back to running as long as they can until they have to walk again. Basically, they are interval training – rotating high-intensity running with low-intensity walking. The more they do it, the less they’ll walk and the more they’ll run. Before they know it, they are running non-stop.
When did they become a runner? In my eyes, they became a runner the minute they started trying. A runner practices running. It doesn’t matter how good they are at it. It doesn’t matter how fast or slow they are. A runner is someone who dedicates time to run. That’s it.
The same goes with a weight-lifter or a fitness enthusiast. There is no minimum requirement of how much you have to lift or how often you have to go to the gym. You are more fit the moment you begin to make fitness a part of your life. To me, fitness is a verb, not a noun. It’s a work in progress. It doesn’t matter how much body fat you have right now, it doesn’t matter how much muscle you have. It doesn’t matter how weak or out of shape you feel. What matters is you act like what you want to become. You keep showing up. You keep running, lifting weights, doing yoga, training, practicing, becoming…
If you act fit, you will BE fit. Plain and simple. Starting acting like who you want to be today. Be proud of who you are NOW – because you know who you are becoming!
Do you remember the show, “Let’s Make a Deal“? This was the game show where a contestant is given a prize, like a TV, and then has the option to trade that prize for another prize. The catch? The other prizes are a mystery. It could be bigger and better, or could be a total disappointment. Since the pressure can be too difficult to handle, some contestants choose to keep what they have.
I think this is how we treat our life many times. We choose our current situation, no matter how bad it is, because we hate the unknown even more.
The unknown is scary and being out of control is no fun, but those two things go hand in hand with change. Change requires letting go and taking a leap of faith. Unfortunately, no matter how uncomfortable you may be right this minute, no matter how fat you feel, how tight your pants are, how bad your last doctor’s visit was, or how unhealthy and out of shape you feel, you STILL may not be ready for change.
Who’s In Control?
Ironically, people will choose to stay in their current yucky condition over getting healthy simply because they don’t like being out of control. Sadly, the person who thinks they are in control (and thinks they can eat whatever they want and do what they want) is the most out of control person of all. They have no control of their body compared to the someone who puts restrictions on what they eat and do. The person who has the most control is the person practicing self-control.
You see, you have 2 choices. You can control your body, or you can let your body control you. We are in a constant battle with our flesh. Our body will always want to be lazy and eat for pleasure. But, our mind knows better. We have goals in life. We know we can’t allow our body to do whatever it wants without experiencing repercussions. The problem is, the satisfaction of the temporary pleasure may currently outweigh the repercussions – until the repercussions get so uncomfortable you can’t take it anymore.
“You will be ready for change when you get to the point when your consequences of your actions outlast the pleasure of them.”
Like many repercussions of poor decisions, they build slowly. People don’t get obese overnight. A marriage rarely goes from happy to miserable in one day. Bad situations normally come from many bad decisions. In addition to bad decisions, bad situations become even more difficult because many people often ignore them. As if it’s not bad enough to make poor decisions, now you pretend your bad situation doesn’t exist.
Of course you WANT it to be better, but when you aren’t doing anything to help your situation, you are basically just HOPING it gets better on it’s own. Listen, whether you are struggling in your marriage, struggling with your weight or in your workplace, it will not get better on its own. Change requires work, even if all you can work on is you. Whatever your circumstance is, if it is not ideal, you need to be diligent and relentless to create enough change to make it better.
It’s time to surrender the “uncomfortable known” for the unknown and trade being IN control for being OUT of control – because often times the unknown will be much more comfortable than the known, and you will find there is much more freedom when you are willing to give up control and let go. Today’s the day to take a leap of faith.
Interestingly enough, fitness is not unknown. While many of your experiences along the way to getting fit may be unknown to you, your destination (being healthy) is very known. It’s a sure thing. Unlike “Let’s Make a Deal”, you know what you’ll get if you choose the healthy path. Yes, you will have to give up something, just like the contestants on the show, but does what you currently hold really outweigh the prize of health and having a fit body?
It’s time to “Make a Deal”. It’s time to trade your old ways and old body for a new and improved you – the best known prize of all.
Today’s blog was inspired by “Devotionary, a Devotion with Meaning” by Pastor Bob Coy
I’m too old
My stomach will never look like that
I bet she never had kids
I don’t have that kind of time
I have a full time job, plus 2 kids to raise
I don’t know what to do.
She was probably always fit
She’s probably a lot younger than me
She just has good genetics
I don’t have the discipline
I wouldn’t know what to eat
My body could never get that lean
I’ve never done anything like that before
I wouldn’t even know where to start…
These are all common excuses and comments I hear when people see a bikini or figure competitor. People almost talk themselves out of even wanting that kind of body – just because they don’t think it’s even achievable for them. However, Ursula Kepferer, knew what she wanted and she made the decision she was GOING to compete, no questions asked. No excuses.
Ursula, a 42 year old working mom, came to my husband Steve late last year and told him she wanted to do a competition in the spring. She had never done anything like that before, but she knew she needed to lose weight – and she knew a competition would force her to follow through. 30 pounds heavier than she is today, Ursula did everything Steve asked. Many times I would see her training with Steve in the gym, and I’d see the look on her face that said “I hate him right now”. No matter how tough the workout was, she never stopped and she never gave up. It wasn’t easy, but she always left proud (and little more fit) each day.
“Although most people realize what fitness can do for someone’s physique, I don’t think most people truly realize what training can do for their OWN body.”
She had a lot of fears and a lot of doubts I’m sure. Could she really do this? Would she be able to lose that much weight in 90 days. What would her skin look like? Could she get lean enough? What was hiding under that fat? Much of it was sort of a mystery.
When someone commits to being on stage in the smallest bikini they’ve ever worn, even thin people get nervous. You notice every little bit of cheese you still have no matter how fit you are getting. And when you are just starting out, you wonder if your butt will ever look OK in that teeny bikini bottom that you have to wear AND turn your back to the judges so they can examine it. THAT’s a frightening thought all by itself.
Although most people realize what fitness can do for someone’s physiques, I don’t think most people truly realize what training can do for their OWN body. I believe many people actually think their body is just built a certain way and they are stuck with it. That is SO untrue. Although you may be prone to easily build muscle or not, have a smaller waist or bigger hips, etc you CAN greatly improve your body no matter how it looks now. Fitness works for everyone.
On April 6th, Ursula found out just what her body was capable of. She hit the stage, admittedly shaken and nervous, but also excited. She did it. She crossed the finish line! All those cardios – were worth it. All the dieting – was worth it. Trusting her coach – was worth it. Following through – was worth it.
Ursula finished 1st in her class. But she says she’s wearing her real trophy, and that is so true. Your best reward is your new and improved body! Congrats Ursula!!
Why do you train? Sometimes that is a question we have to not only ask ourselves when we start a workout program, but we have to ask ourselves that over and over again on our journey. Why? Because we get off track. We often start with a clear and specific goal in mind. It’s normally very simple. We want to be better. We want to be a better version of our old self.
Then, as we pursue that goal, we tend to get off track. We begin to compare ourselves to others. We can easily begin to see what we are not, instead of what we’ve become. Sometimes this can make us push harder. For many, it can do the opposite. We can become discouraged or overwhelmed. Sometimes we can become obsessed.
I encourage you to step back. Look at why you started this. Look at how far you’ve come. Look at the big picture. You are not a better woman, mom, worker, friend, spouse or neighbor if you hold a trophy. No trophy, prize or title makes you better. Being better than someone else doesn’t make you better. Being better than the old you makes you better. That’s what makes you a success. Your greatest accomplishment is beating your own records and accomplishing new goals. THAT makes you a winner.
There is no greater reward than a healthier you. There is nothing better than feeling stronger than you did a few weeks ago, leaner than you’ve been in a long time, healthier than you ever thought possible.
YOU are your reward.
YOU are your prize.
I believe many people are waiting for motivation to show up – as if they can’t make any progress without it. Feeling motivated comes and goes, so you can’t rely on it to keep you going. Science, however, is constant. The work you put in will always reap a reward. If you are one of those people who keep waiting to “feel” motivated, STOP. Stop wasting precious time waiting on a feeling to show up. Instead, use your noggin. Focus on the facts. Focus on the reward, not the work.
Although there are times I feel energized to run, and jacked to lift – they are too few and far between to rely on those feelings to keep me going. So, I rely on routine, discipline, commitment and follow through to get me where I want to be.
Why do I focus on motivational quotes and photos to help others? Because I’m the most unmotivated person I know. I know what I have to tell myself day after day to get to the gym. I know what it takes to talk myself out of ordering french fries. Fitness does not come easy for me. I’d rather lay on the beach and eat a burger like this chick! But I know how it will make me feel afterwards, and it ain’t pretty. Do you want to know where all my motivational quotes come from? They come from my own daily struggles, lessons learned and many failures.
Feeling motivated can be pretty magical, but being disciplined is way more powerful. No matter how you feel or how you perform, as long as you keep showing up and doing the work, you WILL get the reward. Keep Showing Up.
You know how much I value fitness, and how much I believe we should take care of our body and work to be the very best we can be. That will never change. However, how silly would it be to work so hard to be fit for this world and neglect our soul?
As a fitness professional and a Christian, I cannot help but think of the people who I have helped get in the shape of their life, but missed the opportunity to help them get in shape for eternity. I believe in heaven. If you don’t, I will hopefully continue to help you on your journey to be the most physically fit you can be. However, I will personally still strive to work on both my body and my spirit because I don’t want to just work to better myself for earth, but I want to be ready for heaven – and I know God doesn’t look at my body, He looks at my heart.
Today is a special day. It’s Easter. For me, that has nothing to do with bunnies and everything to do with heaven. God sent his son to die on a cross for me – and for you. He did that because He knew we could never be truly fit for heaven. We needed a Savior, and all we have to do is believe (if only being physically fit were that easy!) I do believe. I believe that with all my heart and today I celebrate. I celebrate a God who loves me despite all my stupid ways. A God who loves me like a father loves his daughter – unconditionally.
If you are spending a lot of time on sculpting your physique and improving your health, that says a lot. It means you care about your future. It is SO easy to focus on what we see in the mirror and forget what lies underneath our skin. I struggle with this daily. It’s not like i look in the mirror and go “Oh my gosh! I’ve GOT to get rid of that envy and pride”. No, I see body fat and physical flaws – but I have more work to do beyond what I see in the mirror.
This Easter, I challenge you to think about eternity and your spiritual fitness. We will never be perfect, but we can always be better.