Posts tagged new year

31 DAYS MOTIVATION: You Can Change in 2014

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I CAN CHANGEAs you reflect on your goals this January, don’t allow yourself to get overwhelmed with how much you need to do. Set your goals, and then look at the reality if you commit to TRYING to reach them – you CAN, and will, improve. Honestly, that is the worst case scenario. For example…

Goal: I want to lose 50lbs.
Reality: I will feel better even if I lose 25!

Goal: I want to pay off my debt.
Reality: It will be awesome even if I pay off a big chunk!

Goal: I want to read through the Bible.
Reality: I’ll read more than last year just trying!

Goal: I want to be live healthier
Reality: The more I workout and eat healthy, the better I will feel.

Even if you don’t reach all your goals, as long as you commit to trying, you can at least make improvements – and that’s a great thing! Think of the things that will improve if you workout more, eat healthier, drink (alcohol) less, go to church more, spend more time with family, spend less time wasting time, spend less, budget more, work more efficiently, be a better steward of your money, time, home, friends, etc. Just attempting these things will change you if you commit to trying.

This year, instead of focusing on reaching a goal, commit to making healthy changes so you can make improvements. As you begin to improve, you will find more motivation to reach your goals, as your goals get closer and closer. Sure, you will never be perfect – but you sure as heck can be better in 2014! Goodbye 2013, Hello to a better year and a better you!

To improve is to change; to be perfect is to change often. Winston Churchill 

2014: The Year of Commitment

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2014 commitmentToday is the last day of 2013. Many of you have big plans for tonight. You plan to eat well (and I don’t mean healthy, I mean healthy portions) and you might even have a bottle of champaign ready to be popped at midnight. In many ways, it’s like the last day of being single, or like a bachelor or bachelorette party – the last hurrah before tying the knot. Today is your last day to not worry about calories and to “play” before you put on the big fitness ball and chain.

While dieting and working out may not seem all that fun, it has serious rewards. The problem is, most people don’t treat the fitness lifestyle like a commitment. They treat it more like a date, only to be tossed aside when it no longer is fun or convenient.

commitment

2014: THE TIME TO MAKE A COMMITMENT 

Listen, if you want to have a healthy body, you need to make fitness a commitment. It should be something you do on a regular basis whether you feel like it or not. Whether you can afford the type of workout you want or not. Whether you are going through good times or going through bad times. And, whether you are getting out of it what you feel you deserve. Fitness, like marriage, is a decision. You may not always love it, you may not always feel like sticking with it, and it may even let you down at times. However, if you do stick it out, fitness always pays off.

commitment

This year, decide to commit to fitness in a different way. This means you have to change your mindset. Your New Year’s Resolutions should be less about hopes and wishes and more about decisions and actions. It should be less about a desired dress size or weight, and more about your commitment to do what is best and healthy for your life. Fitness is a lifestyle, and the smaller dress size is the reward.

HOMEWORK

Make a list of how you plan to commit to your new healthy lifestyle in 2014 – for better, for worse, for richer, for poorer, and in sickness and health (yes, there are still plenty of things you can do even if you are sick or have an injury) . Remember, you can’t divorce yourself, so you might as well commit to treating your body right – because you are stuck with it until “death do us part”! :)

MY COMMITMENT TO YOU

Over the next month, I will share daily motivation every single day, providing you with a motivational mantra to help you keep you focused and committed all month long. Be sure to subscribe to my blog and follow me on facebook, twitter, instagram and pinterest to get the most motivation, fitness tips and encouragement possible.

GOOD BY 2013!! HAPPY NEW YEAR EVERYONE!!! 

2013 Ends with a BANG (literally!)

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boy-getting-shotYou know the saying “that was a shot in the arm”? We use that saying when talking about needing boost, or an injection of encouragement. Well, how about a shot in the leg? That works too! How do we know? Because Steve was accidentally shot 2 weeks ago (through both thighs) and, just like a shot in the arm kills a virus, that 40 caliber hollow point bullet was exactly what the Good Doctor ordered. It was what Steve needed to close out 2013, and that chapter in his life, and get ready to write a new chapter.

Ready, Aim, FIRE! 

On December 13th, I had just arrived at the Melbourne hospital to visit my Uncle Mac, when I got the call. It was Steve, and he said “Hi baby. Umm, I got shot”. The fact that he is talking to me is a good thing right? I asked him to repeat himself just in case I misunderstood, but he confirmed what I heard was correct. I was an hour away and was about to take the longest road trip home ever.

steve and bonnie

Now, you could look at this accident as really bad luck, or you can look at this from God’s view and try to figure out what in the world God is trying to teach you. We choose view #2, and boy did God have a lot to show us both.

Like my grandmother always said, “It’s not what happens to you that matters, it’s how you respond to what happens to you that matters most”. Sadly, there are people who get shot every day, but they are too busy trying to figure out who to sue when they could be focusing on what they are supposed to learn from the experience – which could be far more valuable than any settlement they could get.

How’s a gunshot for a little motivation?

bulle Of course getting shot is not something that happens to people every day, but there are many other more common things that can happen to you that can really change your life if you LET it. Your “bullet” could be a heart attack, a breakup, a layoff, or a health issue. The key to success following something like that is looking inward. If you have a heart attack, what do you need to change to strengthen your heart? If it’s a breakup, what can you improve on to be a better mate? If it’s being laid off or a health issue, do you need to be a harder worker or be a better steward of the body God gave you? Even if whatever you are experiencing has NOTHING to do with you and is totally unfair, you can still choose to figure out what you can learn from the experience. That’s what Steve and I did, and what could have turned out to be one of the worst Christmas’ ever turned out to be one of the most special of all.

Here’s Steve’s story, complete with photos and what happened that day…

steve and bonnie pfiester

To everyone who is ready for a new year and a new life. Happy New Year everyone!! 2014 can be your year to change too!

Become What You Might Have Been

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it's never too late

Why do we fool ourselves into thinking it’s too late to get in shape, it’s too late to go back to school, it’s too late to get out of debt, it’s too late to change professions, it’s too late to save a marriage or repair a friendship? Those are all lies. It’s never too late. If your heart is beating, it’s not too late to make improvements and even pursue your dreams.

This year, I challenge you to decide who you want to be in 2014. When you picture that, decide what that looks like. What do you have to do? How must you act? What changes will you need to make? What type of people will you need IN your life, and OUT of your life, to help you reach those goals? It is super important to explore these things because you can’t expect a change without changing your actions and lifestyle.

I love the New Year because it’s a visible line in the sand that can mark change. We can kiss 2013 goodbye and decide this year is a fresh new year – a chance to start completely over if we want. A time to correct mistakes, right wrongs and live the life you were created for.

Let this new year be the making of a new you!

 

Twas the Day After Christmas, and Not a Creature Was Thin

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‘Twas the day after Christmas and all through the house,
Every creature was stirring, yes, even the mouse.
The stockings, once hung by the chimney with care,
Were being packed up and are no longer there.
If only the children were nestled all snug in their beds,
All the adults in the house wouldn’t be losing their heads.

I finished some cleaning and took off my thinking cap;
And thought for a second I might take a nap,
When out of nowhere, there arose such a clatter,
I sprang from the couch to see what was the matter.
Across the house I flew like a flash,
Tripping over empty boxes, wrapping paper and trash.

My neighbors’ Christmas lights lit up the neighborhood
So I could see my neighbor clearly exactly where she stood.
When what to my wondering eyes should appear,
She was standing on her scale crying in fear.
More rapid than eagles, all her weight came,
She cried and shouted and called her scale a bad name.

“Now Dangit! Now Darnit! Dagnabbit and Flippin!
My True Religion jeans are no longer fittin!
To the top of the porch, to the top of the wall;
Now dash away! Dash away! Dash away all!”
As dry leaves before Hurricane Frances did fly,
When they meet with an obstacle, mount in the sky.
Out of her garage her husband flew,
With the car full of toys and all the kids too.

And in a twinkling, I heard my doorbell sound,
Followed by crying and sobbing from everyone around.
As I drew in my head wondering how I could help,
All my friends and neighbors were at my door with a yelp.
They were dressed in fitness gear from their head to their feet
Their clothes were all tarnished with cookie crumbs and sweets.

They seemed to have an extra bundle around their fronts and their backs,
And they all looked like peddlers, each one with a gym sack.
Their eyes, how they twinkled – but wait, they weren’t merry,
They’d all been crying, their noses red as a cherry.
Their droll little mouths were drawn up like bows;
And their faces looked shocked, like they had all seen a ghost.

They had gotten on a scale and didn’t like what they saw.
And now they were ready and determined to erase it all.
They had broad faces and a little round belly,
That shook when they cried like a bowlful of jelly.
They were chubby and plump, each like an unhappy old elf,
And I laughed when I saw them because I was there myself.
A wink of my eye and a twist of my head,
Soon they all knew they had nothing to dread.

I spoke not a word, but went straight to work;
Getting the gym ready, and then turned with a jerk.
And laying my fingers on the computer keys,
I started writing out my fitness tips with ease.
I sprang to my car and gave my team a call,
And told them “get ready! Get ready for them all!”
And away they all flew to the health clubs that night
saying, Happy New Year to all, let’s give fat a good fight!

 

story by Bonnie Pfiester

Dear Readers: If you need help losing weight and getting fit this year, subscribe to my blog and join our online boot camp program (FREE!) at FitStudio, powered by Sears. We have lots of people here to support you (including me!). Follow me on twitter, facebook, at FitStudio, YouTube on Pinterest and here!

30 Days of Motivation: Ready, Set, NO-GO!

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Ready Set GOSo, if you’re like me, you’re ready to get the weight off from the holidays, or maybe you need to lose a few pounds you’ve collected over the years. Either way, you’ve probably set some goals and are ready to get started – at least your brain is.

My brain says, “I am sick of feeling fat. I’m tired of clothes not fitting like I want them to fit. I’m tired of feeling tired and crappy. I’m tired of looking bad and feeling bad. I really love feeling fit and looking my best” And, although all those thoughts fill my head, which SHOULD motivate me to make a change, my body says I DON’T WANNA!“.

Let’s GO!

Didn’t my body get the memo? Why is my body not fired up to get this fitness party started?! Well, I dug deep to uncover some of the reasons why I think our body is so slow to join our brain and begin to tackle our goals.

1. FAT PROBLEM

 images-1When we’re heavy, we’re sluggish and sometime even depressed. Our body is slow to respond to our brain’s desire to be fit because our body isn’t convinced it has what it takes to do what’s required. We know it will take work, and our body isn’t thrilled about it. We don’t even like the way we look in our workout clothes, which is another downer. If we don’t like what we see in the mirror, our knee-jerk reaction is to pout and hide. The more we hide and pout, the more depressed we get because our brain knows what to do, but our body isn’t ready to do it. Then we have to deal with guilt on top of fat.

SOLUTION: Our first mistake is thinking working out is an option. We can’t wait to “feel” like working out. We just have to start doing it, whether we feel like it or not. As we get in a routine, our body will begin to change and pep up. Exercise naturally improves our thoughts and fights depression. After a few days of regular exercise, our body will begin to look and feel better. The more comfortable we get in our skin, the more confident and extroverted we become. Once we start getting these results, they will keep us going after that.

2. PRIDE PROBLEM: 

weak gymWhen we’ve been in better shape before, it’s easy to think people will notice how much we’ve slipped, and that is embarrassing. We know when we grab a set of dumbbells that we’ll probably have to lift lighter and not be able to go as hard as we once did. That too gives our pride another big hit.

SOLUTION: I hate to break it to you, nobody cares. Seriously, no one cares how much we lift or how fast we run. Most people won’t even notice what we’re doing. We are the only one that’s let down, so we have to get over it. Our body bounces back fast. If we were once very fit, but now we aren’t, our body will respond quickly – as long as we just get our butt to the gym and stay consistent. But if we want to succeed, we need to leave our pride at home.

3. ENERGY PROBLEM: 

fat and depressed

When we eat poorly and gain weight, we get lazy. We lack the energy to “feel” like working out – and laziness breeds more laziness, so the more we give into those lazy feelings, the worse we get.

SOLUTION: The first step to breaking the lazy cycle is eating healthy, low-calorie small meals. Smaller meals take less energy to digest, so we will have more energy to do other things (like exercise). Healthy fuel (food) also gives improves our energy levels and will power us through our workouts. Eating often (every 3 hours) keeps our metabolism up so we are more energized throughout the day. Once we get our fuel down, we can have better workouts – and the combination of the two will provide a powerhouse of energy.

4. TIRED PROBLEM: 

lazy

While energy often stems from poor food choices, being tired may not have less to do with food and more to do with activity. Many people struggle with being too tired to workout, especially after a long hard day at work. When we are tired, we tend to be less active. We eat more, and drink more. The more we eat and drink, the more tired and stressed we become. We gain weight, which wears our body out, and we become more stressed, which wears us out even more. The added stress causes us to lose sleep. When we lose sleep, our body gets run down and we get sick more.

SOLUTION: Workouts with intense bursts of intensity boost both our mood and energy. Consistent challenging exercise improves sleep so we are more rested and energized through out the day. Exercise also helps relieve stress and release pinned up anger and frustrations. As our energy increases, so does our productivity. We will perform better at work and we’ll discover that the discipline in the gym will overflow in other parts of our lives. All in all, the one hour in the gym will improve how we spend the other 23 hours a day and we’ll be able to handle work, stress, hard labor and many other obstacles with much more ease.

5. BUSY PROBLEM

too busy

We’re all busy, so it’s super easy to come up with a long list of responsibilities that get in the way of our workout. But, we can busy ourself right into the grave if we’re not careful.

SOLUTION: If we have a busy problem, we likely have a priority problem. We are “letting” our current life get in the way of our future life. We know what we want, but we aren’t prioritizing our schedule so that we get there. If we get better with managing our time, we can be better at managing our weight and workouts. Time management is a requirement for anyone who wants to get fit. We can’t just expect to have time left at the end of the day. We have to limit time we waste on other stuff and make time to invest in our future. We just need to make every minute count.

No matter what your problem is, the solution is the same. Just Show Up Anyway.

My Mantra Pic for DAY 4 of 30 Days of Motivation:

just show up

30 Days of Fitness Motivation

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Need motivation to help you reach your goals this year? Then follow me!

This year, I am committing to give you 30 days of motivation to help start 2013 off right!
Motivation comes in different shapes and sizes, so every day I will post a motivational photo, mantra, tip, challenge or quote to help you stay on track. And, don’t you dare just keep the motivation to yourself. If you like a post, share it with friends and help your friends reach their goals too! You never know, one of them may turn around and motivate you right back!

Just keep Showing UpFOLLOW ME:

On Facebook: www.facebook.com/bonniesfanpage
On Twitter: www.twitter.com/bonniepfiester
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On Youtube: www.youtube.com/pFITtv
On our BCx Workout Blog: http://dobcx.wordpress.com
Subscribe to this blog!
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TODAY’S MOTIVATIONAL MANTRA:

quitting isn't an option

A New Approach to New Year’s Resolutions

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Lose WeightSo you need to lose weight. You aren’t alone. Millions of people are making New Year’s Resolutions right now to lose weight in 2013. However, some people think that making New Year’s Resolutions sets people up for failure.

I believe that NOT making New Year’s Resolutions sets people up for even greater failure. Sure, if you really don’t want to fail, then don’t even try, but what if you made progress in the process? Here are some tips that may help you change the way you think about New Year’s Resolutions and change the way you think about failure and success.

A New Approach

A New Year’s resolution doesn’t have to be black and white. It’s not a pass/fail test that is graded at the end of year. When the year is done, our success is whether we made progress or not – and it’s hard to make progress if you don’t ever try.

Making a New Year’s Resolution is like choosing a new path leading to a new destination. This path, like any road, will have its share of perceived failures – detours, road blocks, accidents and distractions along the way. Once the path is chosen, it’s up to you to decide how you handle these obstacles and whether you will remain on that path or not. This will call for a plan of action – a road map if you will. It’s time to map out your 2013.

The Path to A New You

map out your route1. Write it down. Before you can decide what path to take, you have to choose your destination. Where do you want to go? Who do you want to be? What do you want to look like, feel like, perform like? Be as detailed as possible. If you have a lot of weight to lose, don’t stress out about it. You just need to lose weight – it doesn’t matter how much, or how fast, it just matters that you start losing it. Be realistic and honest with yourself. You don’t need to be perfect, you just need to make improvements – and ANYone can improve.

what, who, when, where, why, how questions2. What is your first step? What do you need to get you there? Do you need a gym? A trainer? Healthy food? Motivation? Supplements? A friend to support you? Do you need education – or maybe you need a plan to follow? Right it all down. You may not be able to get all the resources you need at once. But, like this journey, you can collect them along the way. Whatever you decide you need, line it all up, decide how you will use what you can, and plan to try it for at least 60 days before you try something else.

3. What will you do? This doesn’t have to be complicated. If you aren’t in a workout routine, make it simple but make it routine. If your goal is weight loss, focus on burning calories with cardio. Set a goal to do a specific exercise for at least 30 minutes a day, like running or doing the elliptical. Set a goal to do that as many days in a row as you possibly can to help you get in a routine.  If you don’t have time to do all 30 minutes at times, make a decision that you will do what you can – even if it’s only 10 minutes.The routine is the most challenging part, so once you are in a routine, you can build your fitness routine from there.

new year4. When will you do it? Let’s save a lot of time right now and just agree with me that you HAVE time. You just need to MAKE the time. Decide now, when the ideal time will be to workout and set that time aside as if it is a paid job you have to show up for. Hint: It IS a paid job – if you show up, it will pay off.

5. Decide now that quitting isn’t an option. Possibly the greatest tip of all is not what you will do, but what you will think. Since a certain level of failure is inevitable, decide now how you will respond. If you fall, you have to know how you plan to get back up, and what will your mindset be afterwards. Your attitude will make you or break you. You have to realize that the only way to make this work is to never stop trying. So, no matter how often you fail this year, focus on how often you keep trying.You can fail, over and over, but failing doesn’t make you a failure. QUITTING makes you a failure, so quitting simply can’t be an option.

This year can be different, but it requires a different mindset. A physical change starts with a mental change. This is YOUR year to make good changes, both in your mind and in your body. And, no matter how big or small your progress is this year, progress IS success – and that’s a very realistic goal this year. #getafterit in 2013!

quitting isn't an option

6 Ways to Break a Weight Loss Plateau

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New Year’s Resolutions isn’t just about making new goals. It can be making the old goals actually work. Another words, after weeks or months (and yes, for some people it’s been YEARS) of doing what you think has been right, without getting the results you wanted, maybe it’s time for a change.

Like Albert Einstein once said, “the definition of insanity is doing the same thing over and over again and expecting a different result.”

You don’t have to receive the Noble Prize to relate to this statement. I think we’ve all caught ourselves, at one time or other, in the vicious circle of insanity Einstein was talking about.

I witness this firsthand every day. People talk themselves into believing what they are doing is right, even when their results are wrong. With that belief system firmly set, they continue their same routine with the hope it will all magically start paying off one day – or they settle as if that’s just as good as it gets. If you are one of those people who feel like you are just spinning your wheels, maybe it’s time to make a change. Here are a 6 ways to help you break the cycle.

1.  Re-examine your diet. Diet is 80% of weight loss. Even if you fully believe you are eating healthy low-calorie meals, start tracking your calories (yes, ALL of them) everyday for 30 days straight. Many times those little “cheat meals or snacks” adds up more than you think. You may even want to do pre-packaged meals for a couple of weeks to leave no room for mathematical error. If you lose weight, then you know you are miscalculating or measuring incorrectly.  (more…)

January 2nd: Time to Erase Your Sins!

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Finally!! No more parties filled with crappy (but yummy) food! No more junk in the house. No more excuses to miss workouts. No more body fat!! It’s time to Erase Your 2011 Sins!

Today starts the giant eraser. Yes, today is the day that we quit GAINING weight and we start LOSING it! We burn calories instead of eat them and we decide what we want out body to look like and we start beating it into submission.

Getting fit is not complicated. Losing weight is not complicated either. Brands over-complicate it and lead you to believe you need their product or their methodology to get results. I say Bah HumBug! You need the bare basics to get results. Eat less and exercise more.

Where to Start
You can’t possibly know how (more…)

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