Posts tagged fitness mantra
Too many people let their past failures define them. They dieted before and failed, so they believe they are doomed to never lose weight. They joined a gym before and quit going, so they fear they’ll just waste their money again the next time. They have a tendency to be lazy, selfish, and lack self control, so they fear they will always be lazy, selfish and lack self control. This type of thinking uses past failures to sabotage tomorrow’s successes.
My grandmother once quoted Barbara Johnson, an encouraging author known for helping women have hope and joy in discouraging times, saying, “Worry is wasting today’s time to clutter up tomorrow’s opportunities with yesterday’s troubles.” Focusing on past failures causes us to worry about continuing to be a failure, and Barbara reminds us worrying wastes time and interferes with tomorrow’s opportunities.
Free From Failure
What we think about is a choice. We have the choice to think about all the mistakes we’ve made, and what mistakes we could make in the future OR we can think about changing our actions, breaking the cycle, becoming the person we want to be, learning from our mistakes and succeeding. Sure, it’s easy to look at the facts. Believe me, I know about failure. I remember paying for a gym membership for 2 years and never going. Did that stop me from joining a gym again? No. The next time I went a little more than the first. I continued to join gyms until I found the one that kept me going, and I learned to make working out a part of my life, and not an option.
Of course, this is just one type of failure. There are much worse failures than just wasting a gym membership or quitting a diet. However, the application applies to all failures. Just the same way you can list off all the good reasons you’re sure you could fail again (where statistics could help prove your point), I can shoot off some statistics of my own that prove you could succeed.
Aim for Success
I have countless encounters with people who have never had weight loss success who joined our gym, or did a boot camp, and got the results they wanted after many failed attempts. I could remind you of all the failed relationships who decided to never give up and who made it – stronger and better than they ever hoped. We can look at all the countless men and women in history that led lives of failure, but are remembered for their great successes because they didn’t let their failures define them or stop them from continuing to try to become a success.
No matter what your struggle is today, decide now to accept your failures as HISTORY. You can be a failure yesterday and be a success today. Be a success for several days in a row, and before you know it you ARE a success.
No matter how bad you were on Thanksgiving, no matter how much you’ve let your workouts slip, no matter how many poor mistakes you’ve made with your finances or relationships, decide to stop making the mistakes that haunt you, decide to think about the possibilities if you succeed, and and decide to make this week a successful week!
What if he quit trying?
“This was a man who failed in business at the age of 21; was defeated in a legislative race at age 22; failed again in business at age 24; overcame the death of his sweetheart at age 26; had a nervous breakdown at age 27; lost a congressional race at age 34; lost a senatorial race at age 45; failed in an effort to become vice-president at age 47; lost a senatorial race at age 49; and was elected president of the United States at age 52.”
This man was Abraham Lincoln.
“I have failed over and over, and that is why I succeed” Abraham Lincoln.
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People aren’t just born awesome, they decide to TRY to be awesome – and with practice, they become more awesome every day. Fear is the #1 roadblock to greatness. They don’t let fear stop them from dreaming, trying or quitting. They recognize there is a risk on the quest for greatness. Your “greatness” maybe being a great mom, the healthiest you, a successful career person, a person who dedicates their life to making a difference. I’m not talking about money or power, I’m talking about being the best you can be. The healthiest you, the strongest you, the best you.
Sure you may fail. You may feel embarrassed. You may not get the results you want fast enough. You may not be the greatest on the planet, but I guarantee you, if you TRY you will be better than you ever could be without trying. What you should really fear is never trying to find out what you could do and who you could be if you don’t let fear get in the way.
Is what you are doing right now stretching you? Are you a little uncomfortable? Are you are little scared? Are you pushing your body. Are you challenging yourself with good habits and discipline? Are you depriving yourself of the temporary to be better longterm? If you aren’t doing these things, you will never see your very best. You will never become the best you possible.
Get ready to be motivated and be ready to take your life to the next level – more commitment, more confidence, more determination, more dedication, more perseverance. You. Can. Do. This!
I’ve been off my “diet” (AKA: Eating clean) for a month or so now. We’ve been staying pretty strict over the last year and wanted to take a break, and just have a little fun. (That even just sounds dumb already! Like we can’t have fun without a burger and ice cream?) Anyway, our plan was to start dieting again after July 4th. Monday, July 7th was the day to kick it back into high gear – but seriously, I just couldn’t wait. I couldn’t stand how I felt one more second!
I was so sick of feeling crappy, flabby and lazy. I had it up to my eyeballs in high-calorie food. 80% of the food I ordered I didn’t even really like that much. It was like I was on the search for something to satisfy my tastebuds in some special way. I almost boycotted salads because I can have those every day when I’m eating clean. I tried to squeeze in every food item I normally limit – and what a let down! Then, I thought “I really like the way eating clean tastes and makes me feel. So WHY OH WHY do I want to eat garbage?”
Don’t get me wrong, an occasional burger is no biggie, but hot wings one day, pizza the next, and ice cream too – that’s just dumb. Crappy food makes me feel crappy. It has no real fuel and nutrients to energize me so I am also more tired and less likely to workout. It’s double dumb! Yet, when I eat clean most of the time and have a small treat, it’s awesome. It’s not enough to make me feel bad and it’s just enough to satisfy a craving. That’s smart. So, why can’t I always be smart? I think it’s because we feel like we are missing something. How stupid is THAT!
When we are dieting, we aren’t missing anything worth missing. It’s when we are eating poorly, we are really missing out. We are missing out on feeling awesome in our clothes, as well as feeling energized to really LIVE and have fun. Our confidence is better, we are stronger, we are happier, we are more apt to do stuff we wouldn’t do when we feel fat and ugly (like go to the beach or wear a fitted dress). We don’t mind being in pictures, we are more positive to be around and aren’t as depressed. That’s not worth missing. Eating pizza and feeling like a big greasy slob afterwards? That’s worth missing!
So, the next time you feel like you are missing something when you are dieting, remember no chocolate in the world is worth what you’d be missing if you weren’t dieting & exercising! Making poor choices is trading the positive effects of healthy living for a temporary pleasure. It’s ain’t worth it – and it’s just plain dumb!
Let’s eat smarter!!
Before you can set goals, before you can change your ways, before you make any big decisions, before you commit to anything, there is something you must do first. You must consider the cost. Then, you weigh the cost with the reward.
Most people fail because they are too focused on the reward to consider the cost. They don’t dig deep enough to find out exactly what sacrifices are required. They jump in blindly ready to get the reward, without really being prepared for the work. As a result they fail, they quit or they get fired, divorced or unfriended.
How many times do we see this is the job place? People seem so excited to get a job, to get the paycheck, to enjoy the benefits….but they seem shocked they have to do a job – as if they had no clue they’d be expected to actually work for the pay.
You see it in the marriage. People love the idea of being loved, but forget there is a cost. Is it worth it? Heck yeah!!!! But, sadly, many people never really, REALLY think about what will be expected of them if they want to continue to be loved “til death do us part”.
When it comes to fitness, there is also a cost. Being fit costs time. It normally cost some amount of money. It may even cost you relationships (typically unhealthy ones you don’t need anyway). It will likely cost your favorite food fix, giving up a few bad habits and it the price of hard work. Sacrifices must be made. The question you have to ask yourself is “are you willing to make the sacrifice to get the reward?”.
David (in 1 Chronicles) was smart and understood true sacrifice. After he screwed up big time, he desired to pay full price for the sacrifice he was going to give to the Lord. Even after being offered a gift, he insisted on paying FULL price. I believe we should have that type of desire in everything we do. We should live in a way where we aren’t always looking for shortcuts all the time, but we are looking on ways we can pay in full – and be excited to do it.
As we say in the fitness world, EARN IT. Not that we can ever earn God’s forgiveness or love, there is something to say about how good it feels to earn our pay and to earn our good health. Even as a Christian, it’s great to know we are doing the right thing. It’s the earning process that is the learning process.
If we mess up, we need to accept it fully, and be willing to pay for our mistake in FULL. If we ate too much, if we were lazy and if we were irresponsible, we deserve where we are and we should be OK with paying for it. Anything else would be cheating (like David felt).
We can’t expect to fix a mistake without cost. We also can’t expect there not to be repercussions to our mistake and act surprised or irritated when we face them. We can’t expect to have someone else fix us. We can’t keep trying to find someone, or something, to take the blame.
We must be willing to pay full price for our mistakes. We must embrace the work, realizing it’s the work that will make us proud. It’s the hard work that will grow our character and shape us into the person God desires us to be. Short cuts cut corners, including cutting out important part of our personal growth. Not only that, they rarely work.
Insist on paying full price!
This is one of my favorite quotes of all time. When life throw it’s toughest punches, it’s human instinct to punch back. However, the best reaction is not always your first reaction.
Next time you feel attacked by people, work, finances or trials, the best medicine is to do something great. Fight stress by focusing on meeting other’s needs (it takes your mind off your own sorrows). Fight meanness by loving others. Fight laziness and fatness with exercise and eating healthy. Fight depression by surrounding yourself with people who lift you up and encourage one another.
The devil wants you to respond negatively to his negative attacks. And don’t you think for a second that people are your target of anger. It’s ultimately the devil that’s behind it all, so direct all your anger toward him. People are just the instrument of destruction. And he would love to use you too if you let him!
If you realllly wanna get him back, give him exactly what he DOESN’T want – anything positive. It truly is the biggest black eye you could ever give him. And then you get to smile, knowing you won.
Seriously, this is SO ME! As I lay in bed, I think of all the things I should have done and need to do the next day. I think of what I will do better and what I will quit doing. I reflect on both my failures and my successes. Since snacking at night is always a struggle, many nights I think “I blew it”. Sometimes it’s me fussing over 100 extra calories, sometimes it’s 500! Either way, as I lay there, I begin to imagine me burning them off.
I imagine waking up more motivated, strong and disciplined. Honestly, if I could run at night (Yes, technically I can run at night, but I don’t like running in the dark, and it IS bedtime, etc. Just humor me here!)… If I could run at night, I would bolt out of the house like lightening. (Of course this is just my imagination. I’m sure it wouldn’t look like I picture it in my head. Needless to say, I fall asleep thinking I will make it all better in the morning. My pulse even increases. I get excited. I get motivated. I picture myself extra determined and really disciplined. I remember how great it feels to run and how awesome I feel when I stay disciplined. I decide right then that I will start my day off right and I will erase those dang calories tomorrow! Yessss!!!
Now that I have a solid plan in place, I can rest. Zzzzzzzzzzzzzzzzz
Then I wake up. Ut Oh! Where did that girl go!? Where’s the girl that was ready to leap out of bed right into her running shoes? Yes, that girl! Where is she? Have you seen her? Maybe I’ll have a cup of coffee and give her some time to show up. Still no where to be found? OK, maybe I’ll have another cup of coffee. Hmmmmm. Maybe she’s waiting for me outside.
Time to put my running shoes on and go find her. Yes, I must search for her. She is out there somewhere. I can’t wait on her to show up. My results can’t depend on her. I must find her. I will go. I will chase her down. And, every morning I will search for her. Eventually I will find her. Eventually she will show. But until then, I’m running – with or without her!!
We all have excuses why we can’t do certain things, or we why we are down on our luck, but we often act paralyzed when we really are just simply limited. The truth is, most of us have limitations. We just have learned to work around our limitations. Money is limited, time is limited, our abilities are limited. Some people are more limited than others, but we can ALL do something to improve.
Instead of focusing on what you can’t do, focus on what you CAN do. Sadly, people often think “if I can’t do it 100%, I won’t do it at all””. Do you have that attitude? That’s no way to live. A better attitude to have is “I may not be able to give 100% in comparison to others, but I can give it MY 100% right now – no matter what that looks like”.
Maybe you feel defeated if you can only workout 2 times a week so your tempted to not exercise at all. Maybe you have a physical limitation that is keeping you from the gym because you can’t do a full body workout, but could you work just part of your body? Maybe your body is able and your mind is willing, but you simply don’t know what to do. Do what you know you CAN do. The point is you can always do SOMETHING.
Make a list of things you CAN’T change right this minute that bring you down. Now make a list of things you CAN change that will improve your life, attitude, health and even your situation down the road. Start tackling that list. Do what you can with what you have. Even if you can’t change your situation, you can change you for your situation. As a result, your situation often changes too.
No More Excuses.
“When you want to give up, just think of the people who want to see you fail. Don’t give them that pleasure.”
This was a quote I posted on instagram yesterday, along with this text as I was thinking out loud: “Sometimes you don’t care about failing as long as you can fail privately. But when you realize there are people out there who would actually enjoy watching you fail, laugh at you behind your back and rejoice in your defeat, it’s sometimes just what you need to make you mad enough, hurt deep enough and become determined enough to do whatever it takes to not give them that pleasure! So instead. While it really doesn’t matter what they think, you can use the very thing they mean for harm to fuel you to succeed. So go ahead and hate on me and wish me harm or failure, because it’s exactly what I need to go one more rep, one more step, one more try.”
Later last night, Steve and I had a long chat about this. First, we both agree that you should lose weight, be healthy or try to reach your goals for YOURSELF. Not to prove a point, not to do it for your spouse or not to do it because someone is making you. No. The first reason we work on our fitness is for our OWN good. Agreed?
Fear of Failure or Fuel for Success?
So, the next question was “if you shouldn’t care about what people think, is it wrong to use what they think to fuel you to succeed?” Personally, I don’t think so – as long as you can use it (within reason) for a positive, healthy result.
I know good and well I should care less what people think. We all have haters. No matter how nice you are or how “good” you are, people will dislike you, wish you failure and be happy if you don’t succeed. Why? It stems from jealousy. If you succeed, it is just a reminder of what they could do or have if they tried as hard as you did. When people feel bad about themselves, they don’t want to be around people who actually are happy, healthy or successful. OR, if it’s a rival, sometimes it’s simply because they want all the attention and want to stay on top. Either way, since you will always have these people in your life, you can decide now what type of response you will have. You can A: ignore them (not a bad idea), B: resent them or C: benefit from them. I choose either A or C (depending on the person or situation).
Most of the time I use it to fuel me, to hold me accountable, and to stretch me to do more than I am willing to do. I am extremely lazy by nature. I was born with one extra big lazy bone. While some areas are easy for me to succeed, other areas (like discipline and physical labor) are challenging. So, I have to figure out ways to push myself, to motivate myself and to keep myself pressing forward to my goal. How do I do that? I use one of my character flaws to actually bring about good in my life.
Say hello to pride.
Pride: Good or Bad
Webster defines it as: “a feeling or deep pleasure or satisfaction derived from one’s own achievements, the achievements of those with whom one is closely associated, or from qualities or possessions that are widely admired.” There you have it. Pride. Yuck!
Pride is typically referred to as a very negative characteristic, and it’s something I am not proud of at all (no pun intended lol). I can’t particularly say I get deep satisfaction from my own achievements, however I can admit I get deep dissatisfaction with failure. I HATE to fail – so much so, I won’t even try something new if there is a risk of bombing at it. This is something I discovered recently and am working to improve. I am not perfect so I don’t know why I have such high expectations of myself, but I do. Always have.
“It is not good to eat much honey, nor is it glorious to seek one’s own glory.” Proverbs 25:27
I believe it is healthy and normal to have a certain amount of pride and have those proud moments. I can be proud of an accomplishment or take pride in my work. However, if I am full of pride and haughtiness, I think that’s totally wrong. (When pride comes, then comes disgrace, but with the humble is wisdom. Proverbs 11:2). Webster choose these synonyms for prideful: disdainful, haughty, lofty, lordly, superior. And the main antonym for prideful is humble. Another words, you can’t be prideful and humble at the same time, so it’s something you really have to keep in check.
Just like it’s wrong to eat too much “honey” (AKA: food), you can have too much pride. If I’m careful to manage my pride and not focus on the selfish victorious feeling (that deep satisfaction Webster talks about), I can use the very thing that is meant for bad to bring about good in my life. The same way it is not good to care what people think, we shouldn’t not care at all – to the point we lose our drive to be the best we can be. “Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize” 1 Corinthians 9:24. The last thing God wants us to do is become complacent, and I think many people say “I don’t care what they think” as a way to stay complacent. Sure, don’t measure your self-worth based on what others think, but why not use their opinions to encourage self-examination and drive to become better?
Some people use competitions to drive them, some use weight loss contests to push them or they even reward themselves with money or shopping. I really don’t have a need to succeed big, I just don’t want to fail big. I love striving for goals, but they are regular normal goals – nothing insane, nothing flashy, just me trying to be the best me.
One of the things that drives me is knowing people are counting on me to lead by practicing what I preach. I also know there are people are counting on me to fail. Even Joyce Meyer uses Satan’s desire to ruin her day or damage her ministry to fuel her to do what’s right in good. She calls it giving Satan a ultimate black eye. I love it! Whatever you choose to use to drive you, we could all use a little more accountability.
What drives you? What gets under your skin? What pushes YOU to succeed? Do you train for a race? Do you work towards hitting the stage? Do you exercise to improve skill and compete in physical competitions like CrossFit games or mud runs? Or do you let those nasty mean coworkers of yours fuel you to keep showing up even though they’ve already made fun of your dieting, already reminded you of how many times you failed, told you of all their friends who have “tried that” and it didn’t work, and taunt you with chocolate and fast food? There’s no wrong answer here. You just have to figure out what you need to use to push you to improve and not give up.
But as you excel in everything—in faith, in speech, in knowledge, in all earnestness, and in our love for you—see that you excel in this act of grace also. 2 Corinthians 8:7
Have you been doing a lot of complaining lately? Have you been griping about how fat you feel or how much you hate “dieting”? Have you been reciting how you’ve been wronged or how tough things have been lately? Then prepare for big changes!! Your circumstance may not be your problem, you may just need a little attitude adjustment so you can get your power back!
Brace yourself! This one might just hit you between the eyes, but if you can take the punches, you’ll finish a champ!
We all go through things in life that cause us to want to go on a “pity party”. We’ve all been wronged, we all experience tough times, we fail, and we get beat down at times. It’s not how many times we fail, or bad we are beat down, that matters most. It’s how long we decide to STAY DOWN that really has the most affect on our life.
Success requires taking control – taking the power back! This also means taking responsibility for your own actions, no matter what happened in the past or why things are hard for you now.
Sadly, we often enjoy swimming in the pity-party pool for a while. Sometimes we waller around in our sorrows for weeks, sometimes for years. I am not sure why we do this to ourselves, but we ALL are tempted to do it. Unfortunately, in the fitness world, you can’t become very successful if you remain in self-pity and point the finger at everyone (and everything) else. Like Joyce Meyer says, “You can by pitiful or you can be powerful, but you can’t be both”.
Success requires taking control – taking the power back! This also means taking responsibility for your own actions, no matter what happened in the past or why things are hard for you now.
Pitiful People Point to Problems, Not Solutions
For instance, you can easily blame your parents for feeding you unhealthy food and not teaching you how to eat healthy. You can blame your body for breaking down and getting old. You can blame your old boss for firing you and causing you to go into depression, which might have started your weight gain. You can blame your husband for eating whatever he wants without gaining a pound, and keeping junk food in the house. You can blame your finances for not being able to afford healthy food. You can choose to use any of these excuses and take the PITIFUL route, OR you can choose to be POWERFUL instead.
Pitiful vs Powerful
Check out Webster’s synonyms and antonyms for of PITIFUL.
Now look at how Webster’s defines POWERFUL.
Synonyms: heavy-duty, influential, mighty, potent, important, puissant, significant, strong
Antonyms: helpless, impotent, insignificant, little, powerless, unimportant, weak
Why in the WORLD would we ever be OK with being in a pitiful (miserable, pathetic, sad, sorry) state and not do everything we CAN to be “influential, might, important, significant and strong”? Every minute you are choosing NOT to be powerful, you are choosing to stay pitiful. It’s a choice, it’s not a result of something. We either are remaining or changing.
Powerful People Plan and Prepare to Change
Power requires ACTION. Powerful people take control. They strategically plan to change their circumstances if they can. They don’t blame others, they take responsibility for what they CAN do. They FIGHT for what they want. They CHASE their dreams.
Decide TODAY to stop being pitiful. STOP feeling sorry for yourself. STOP feeling like it’s unfair that weight loss is hard. STOP focusing on the unhealthy foods you will have to eat less of. STOP being jealous of your skinny friends who don’t appear to work as hard as you. STOP making excuses. …and START taking control. START acting powerful. START doing what you can to make a life-long change. START becoming a new you today!
If you want to BE powerful, you need to start acting like it!
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My body wants to do a lot of things that are bad for me. It wants to overeat, to overreact, to be lazy, to be angry at times, to be comfortable all the time, to protect itself… but that’s not what I want. So, I work hard to not give my body what it wants. I fight to do what is right, because what my body wants and what is right are two totally different things most of the time.
Sadly, we often let our body beat us up, without even trying to fight back – even if it goes totally against what is best for us. You may say, “but I just have no self-control”. Yes you do. Joyce Meyer was talking about this yesterday. She said she used to throw a fit when her kids would make a mess, and just totally lose her temper. For the longest time, she sincerely thought she just had a bad temper she couldn’t control. Then one day she had of her pastor coming to her house during one of those fits. She said it was clear she would have snapped out of that fit so fast it would make your head spin, and open that door with a glorious happy hello and not care at all about what the kids did. Why? Because we tend to practice more self-control in front of people we respect or want to impress.
You see, if you have the self-control to not overeat if I were sitting at the table, or if you are doing a weight loss contest for a big prize, then you can do it when no one’s looking or there’s no prize money. Unfortunately, we act our worst when no one is looking – but YOU know what you are doing. YOU are looking. So why don’t we matter more to our own self? It’s great for your trainer to be proud of you, but don’t YOU want to be proud of YOURSELF?
I want to challenge you today to practice more self-control. Every time your body tells you it wants to taste something sweet or wants a second plate, decide to put up a fight. Pretend you are in a ring with all your friends cheering you on. Envision yourself sitting with your most respected trainer or fitness professional. Think of how you would eat if Bob Harper were in your kitchen. Don’t think of what you are missing out on or what you are losing that moment, think of what you are LOSING if you give in – and think of what you are GAINING if you refuse your body’s desires.
Stop & Think
I believe many people fail because they simply don’t think before they cheat. Remember the old saying “WWJD?” (What Would Jesus Do?” Sometimes we need reminders like this to force us to think before we act. If I allow myself enough time to have a conversation with myself about what I am being tempted with, 9 times out of 10, I’ll talk some sense into myself. However, if I just grab something and push any accountable thoughts out of my head, I’m doomed.
Below are 6 really good questions to help you stay on track and learn to lead with your head, not your stomach.
6 Questions to Ask Yourself Before You Cheat
1. Is this going to bring me closer to my goal, or further away?
2. Am I wanting to eat for fuel or fun?
3. Will I feel better after I eat this, or worse?
4. Is it worth the calories? (If it ain’t worth it, don’t eat it!)
5. Would I eat this if ______________ was sitting next to me?
6. Will I be able to burn this cheat meal off in one sitting? (because you don’t want to eat in one sitting more than you can burn off)
It takes about 1 mile to erase 100 calories. A typical cheat meal at a restaurant can be well over 1,000 calories. That’s 10 miles you’d have to walk to erase that meal.