What Are Your Favorite Quotes?

I love quotes!  I like to have many quotes that I have in my head when I need some inspiration to not skip a workout, or say no to seconds at the dinner table, or to succeed when I feel all the odds are stacked against me.

My goal of this post is to create a huge list of quotes that are related to success, health, exercise, nutrition, mindset, energy… whatever you can think of.  Please share as many as you would like.

I would highly recommend you read through them and find the ones that really touch you.  Either print them out or grab some index cards and write the quotes and post them around your house, your refrigerator, in your wallet, in your car, in your bathroom, and in your gym bag.

“You give up on what you need to be doing because you forget that you’re worth it. This is why most people aren’t leading exemplary lives… You have to believe in yourself so much that you’re willing to do what’s uncomfortable, time-consuming, inconvenient, and on occasion seemingly impossible. When you don’t believe in yourself this much, pretend.”
-Victoria Moran in her book, Fat Broke & Lonely No More

I chose to start with this one because so many people give up on life and on themselves, which is one of the saddest things I see.  We only have one life to live on earth and to live in a state of existence rather than creating the life that you want is very hard to see someone go through.  The ones who transform their bodies have the ah ha… moment that they are so special and worth it, that they deserve to put their body through temporary pain and sacrifice to once again begin living!

“The difference between great people and everyone else is that
great people create their lives actively, while everyone else is
created by their lives, passively waiting to see where life takes
them next. The difference between the two is the difference
between living fully and just existing.”
- Michael E. Gerber

Michael Gerber is one of my favorite authors and this is somewhat similar to the first quote.  In order to get what you want in your life you have to pursue it with reckless abandonment.  If you are looking to create a physical transformation, you have to create many new habits that will cause change.  You aren’t going to wake up one morning with a toned stomach, shapely shoulders, and lean legs, without hard work and determination.

“Those that have abandoned their dreams, will discourage yours; give them a hug they need it.” ~ aristotle…i think? yes, i know I added the hug part:)

This goes back to the choose who you hang out with wisely montra.  Basically  “Do Your Friends Make You Fat?”  It is amazing how friends have such a role in success or failure of another person’s goals and dreams.  At the end of this quote I would add, give them a hug, love on them, and then walk away and find someone else who is going 100% for their dreams.  If you don’t do this, chances are you will soon lose your dreams as well.  Remember, it is easier to pull a person down than pull a person up!

Here are some more quotes that really hit me hard!

“The habit is the problem. All you need to do it be conscious about your choices and responsible for your actions.”

“Instead of eating that package of Soft Batch cookies, why don’t you just glue it to your butt? That’s where its going anyways!”

“The reason most people fail instead of succeed is because they sacrifice what they want most for what they want at the moment”

“Watch your thoughts, they become words
Watch your words, they become actions
Watch your actions, they become habits
Watch your habits, they become character.
Watch your character, for it becomes…your destiny.”
-unknown

“And the day came . . . when the desire to remain the same, was more painful than the risk . . . to grow.” -Anaïs Nin

Success is the sum of small efforts – repeated day in and day out. ~ Robert Collier

“Though no one can go back and make a brand new start, anyone can start from now and make a brand new ending.” -Carl Bard

“A moment on the lips, forever on the hips.”

“If you think you can, or you think you can’t, you are probably right.”

“Definition of insanity: doing the same thing over and over again and expecting a different result.”

Fitness – If it came in a bottle, everybody would have a great body.
- Cher

Those who do not find time for exercise will have to find time for illness.
- Earl of Derby

A man’s health can be judged by which he takes two at a time – pills or stairs.
- Joan Welsh

The greatest discovery of my generation is that human beings can alter their lives by altering their attitudes of mind.
- William James

Bad excuses are worse than none.
- Thomas Fuller

Motivation is what gets you started. Habit is what keeps you going.
- Jim Ryun

Never let the fear of striking out get in your way.
- George Herman “Babe” Ruth

Hope you enjoyed it and if you are ready to make a change today for a better healthier lifestyle sign up for my rocking boot camp here… or call me at 405.205.6001

Music has been shown to help many people workout harder and enjoy it more.  There is nothing like putting on your headphones and going to the gym, or outside for a run!  Music has the ability to change our state of mind and change the mood we are in.

I think one of the most difficult things as an instructor is finding music that people like.  There will always be someone who hates that music that is playing or is tired of hearing the same stuff.

I must admit I have about 20-30 songs on my I-Pod at the moment and when I teach 8 boot camp classes/week, the music does get repetitive!

So I came up with an awesome idea!  I need your help by telling me your favorite songs by title and artist (if you know it).

The key to a good I-Pod mix, is having a variety of music from different genres and decades.  So please list as many as you can in the comments section below.  Then I will have my assistant (Sara find the music and load them on to the I-Pod for myself and my future trainers.  So new music will be on the way soon!

This will also give everyone a great playlist that they can download to the Ipod or MP3 players!

This Simple Procedure You Must Complete Before You Begin Any Diet or Exercise Program This might be the most important post in my blog, even though it has nothing to do with calories, protein, carbohydrates, fats, cardio, weights or anything else related to nutrition or training. See, there is a simple, but critical procedure that must be completed before you lift a weight, jog a mile, start a nutrition program or even set foot in the gym or boot camp. If you successfully complete this procedure, the nutrition and training will psychologically become easy and a lean body will soon follow. But If you ignore this step- like most people do- you are destined to fail no matter what you do or how hard you try, this can also be applied to any life situation not just fitness and health. This crucial first step is goal setting. A lot has been said and written about goal setting- entire books have been devoted to the subject- but the truth is, most people never decide exactly what they want. Some people give their goals a quick thought , but never get specific and commit their dreams and  desires to writing. “Most people,” says Denis Waitley, author of The Psychology of Winning, “spend more time planning a party, studying the newspaper or making a Christmas list than they do planning their lives.” According to Zig Ziglar, an expert on goal setting and one of the nation’s most respected motivational speakers, only 3% of Americans have actually taken the time and effort necessary to put their goals to paper. This is unfortunate because the number one reason for failure in losing body fat is the lack of a clearly defined, goal.  Zig Ziglar compares not having goals to shooting at a target with a blindfold on. “How could you possibly hit a target you can’t even see?” says Zig. If you don’t know where you’re going, you’re probably not going to end up anywhere! Action without planning is the number cause of failure. The Difference Between Knowing What To Do and Doing What You Know in Nutrition and exercise can be confusing subjects, so when you first get started, the initial challenge is that you don’t know what to do. Now that you have my program and boot camp at your finger tips, knowing what to do will no longer be a problem. But, gaining knowledge is only half the battle. The far greater challenge for most people is applying that knowledge and taking action.  Goals are the bridges that span this gap. Goals, when properly planted in the subconscious mind, produce action. (Check out “The Secret 2006″ for more on this) Goals create energy and motivation. Goals get you out of bed early in the morning and into boot camps or the gym. The secret to staying motivated all the time is to set emotionally super charged goals- in writing- and to stay totally focused on those goals day and night, without taking your eyes off them. A goal with a purpose is the fuel that propels you forward. The behaviors that are produced by subconscious conditioning are more commonly referred to as habits. Fortunately, you can re-program your subconscious mind with positive instructions and become a creature of positive habit, just as easily as you have become a victim of negative habits. It all begins with a conscious decision and written goals. The Power of the Thought After being a part of many deep water rescues and life threatening situations, I have become firmly convinced that the most important part of saving someones life or getting in great shape is simply making up your mind to do so. You get in shape by setting goals and thinking about them all day long. I know that sounds a little strange, but stay with me for a minute and I’ll explain. I’m not saying you can simply “think yourself thin.” No amount of positive thinking will work without action. Obviously you have to exercise (join a gym or boot camp in your area)and eat the right foods. What I’m suggesting is that if you don’t focus your mental energies properly, even the best diet and training program won’t help because you will always “sabotage” yourself. Did you ever wonder why you have lapses and breakdowns in “willpower?” Or why some days you just can’t drag yourself to the gym? Or why you “fall off the wagon” completely? Or why you can’t say “no” to those chocolate chip cookies ? It’s because negative programming in your subconscious mind is controlling your behavior. This is not a “new age,” “Pollyanna” or “pie-in-the-sky” mentality- there’s a valid scientific reason why goal setting works. It works because it harnesses the awesome power of your subconscious mind, and your subconscious mind guides your behavior. WHAT ARE YOUR GOALS?

7 Simple Techniques to Minimize Your

Swine Flu Risk

It is that time of the year when the weather changes in most parts of the world and the common cold starts rearing its ugly head.  Flu season also begins.  This season is causing more anxiety amongst the general population because of the H1N1 swine flu.

There is almost a panic because the experts feel that this flu virus is more severe than the others.

Let me give you some statistics.

•    Seasonal flu annually sickens 5-20% of the population.
•    More than 200,000 people are hospitalized with flu complications
•    About 36,000 people die from influenza related complications each year in the United States alone.
•    75 million work days are lost each year
•    1765 deaths are due to influenza annually

Now I didn’t give these statistics to scare you or alarm you.  I provided these to show you that these statistics are from what we know as general flu, which means that the swine flu is not necessarily more harmful.

This means all flu may be potentially harmful and life threatening.  That is why you need to take the proper steps to avoid all types of flu this season and not just worry about the swine flu.

The National Institute for Health and Center for Disease Control also states that 62 million cases of the common cold are reported each year.

So what are we to do?

We have all heard of the common tips that we should be doing and these are pretty powerful.

1.    Consistently wash your hands
2.    Avoid contacting your face with your hands unless you have recently washed them of germs.
3.    If you are in contact with public areas where germs tend to thrive make sure you wash your hands afterward and avoid touching your face prior to washing your hands.

Did you know that your nutritional habits play an important role in combating the common cold and flu?

More and more research is showing that Vitamin D can play an important role in fighting off the flu.

The problem with this is we have become so scared of the sun and skin cancer that we tend to cover our bodies in sunscreen, which limits the amount of Vitamin D we can absorb from the sun.

The result is we are actually starting to see a deficiency in Vitamin D, which the experts thought would never happen.

Which type of Vitamin D should I take?

You can take a good multi-vitamin that has Vitamin D in it, but many multivitamins contain Vitamin D2 instead of D3.  Both are usable forms of Vitamin D, but D3 converts 500% faster and binds with protein more effectively than D2.

The other solution is to spend 10-15 minutes a day in the sun without sunscreen on.   This is more difficult right now in Oklahoma or if you are in climates where the wind is blowing and the temperature is 20 degrees during the winter months.  That is why a good multi-vitamin that contains Vitamin D3 is a good alternative.

Many experts believe this is why flu is worst in the fall and winter because most people spend their time indoors because of the nasty weather.

Here are 7 simple inexpensive ways to dramatically boost your immune system and reduce the risk of the cold or flu this year.

1.    Vitamin D through sun exposure or a good multi-vitamin that contains Vitamin D3
2.    Avoid sugar and processed foods
3.    Exercise
4.    Daily Omega 3 fats from krill oil to boost your immune system
5.    Get enough rest.  Some believe getting less than 6 hours of sleep a night dramatically increases you chances of contracting the flu
6.    Wash your hands thoroughly throughout the day
7.    Consume anti-oxidants to help fight off free radicals that can weaken your immune system

If you’re looking for the way to stay healthy this year then that means following all 7 seven steps above.

Can you think of any reason not to take care of your health this year?

Now there is no one miracle solution and relying on the swine flu vaccination which for many won’t be available until sometime in December is not the safest route to go.  Combining as many solutions as possible is going to give you the best defense against colds and flu this season.

Don’t risk your health on poor nutrition.

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You have to love that sweet tooth but next time your sweet tooth starts to act up come back to this post before you give into it’s bliss.

Sometimes pictures are way better than words.

We know the facts, but this brings perspective quickly, doesn’t it? Each cube is a teaspoonful.

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Looking forward to bringing you more interesting info soon!