Learning From Others

Often the people in our lives are our greatest teachers. Some say that we attract precisely the people we need in our lives to learn what we have to learn.

We learn from them not only directly-oh, so that's how to do it-but also by negative example-oh, so that's how NOT to do it. We learn from them by having to stretch ourselves in new ways-to assert ourselves finally, maybe, to avoid being run over by someone. Or to be more patient and tolerant of mistakes. When we see our interactions as opportunities for growth, we can by happier with them and with ourselves.

The list of what we might be learning is endless and different for each one of us. But today, I'd like you to contemplate these two questions: From whom must I learn to receive? From whom (or what) must I learn to protect myself? Take note and stay open. :)

Ryan, M.J. Instant Health and Happiness. Pg. 219.
Thanks Mom!

The Thoughts Of My Heart

Many people will WALK in and out of you LIFE, but only TRUE friends will leave footprints on your HEART. To handle YOURSELF~use your HEAD; to handle others~ use your HEART. Anger is the only one letter short of danger. If someone betrays you once, it is their fault; if they betray you twice, it is your fault. Great MINDS discuss IDEAS; average minds discuss events; small minds discuss people. A person who loses money~ loses much; a person who loses a FRIEND~loses much more; a person who loses FAITH~ loses it all. Beautiful young people are accidents of NATURE, but BEAUTIFUL old people are works of art. LEARN from the mistakes of others. You can't live long enough to make them all yourself. There is no BEGINNING or END. Yesterday is history. Tomorrow is mystery. TODAY is a GIFT, that's why they call it the present.

A Lesson In Heart

Overcoming obstacles- "Obstacles cannot crush me; every obstacle yields to stern resolve."
-Leonardo da Vinci

I remember my first year in college as if it were yesterday...the unexpected was probably the hardest for me, but I was excited for the challenge. Here I was...very far away from home...not knowing anyone...playing basketball with strangers...having no time to breath but to play and learn the life of a college athlete. I can tell you it was quite an experience, one that I would never trade for anything. I learned a lot about myself in the four years of my college experience...discovering that I could overcome challenges/obstacles, as long as I didn't give up...believing that those challenges would turn out okay.

I remember in my sophomore year of college, my mom sent me, "A 3rd Serving of Chicken Soup for the Soul." She wrote a wonderful message in the flap of the book...saying to never give up on my dream, that all of us deal with tough situations, that it is what you do about those tough situations that matter, to be strong and to embrace both the good and the bad in order to learn and discover what truly lives inside you. I would like to share a short story from the book that helped me overcome and embrace...a story that I keep close to my heart.

A short story by Stan Frager

A lesson in "heart" is my little 10-year-old daughter, Sarah, who was born with a muscle missing in her foot and wears a brace all the time. She came home one beautiful spring day to tell me she had competed in "field day"-that's where they have lots of races and other competitive events.

Because of her leg support, my mind raced as I tried to think of words of encouragement for my Sarah, things I could say to her about not letting this get her down-things I have heard many famous coaches tell the players when they were faced with defeat-but before I could get a word out, she looked up and said, "Daddy, I won two of the races!"

I couldn't believe it! And then Sarah said, "I had an advantage."

Ahh. I knew it. I thought she must have been given a head start...some kind of physical advantage. But again, before I could say anything, she said, "Daddy, I didn't get a head start...my advantage was I had to try harder!"

That's heart! That's my Sarah.

Canfield, Jack. Hansen, M. Chicken Soup For The Soul. Pg.262.

It Doesn't Have To Be Hard

Where did so many of us get the idea if we are too happy, something terrible is going to happen? We can't enjoy ourselves, can't let out guard down because we think that being hyper vigilant will protect us. It's magical thinking to believe that we can ward off disaster by not being too happy.

As the great philosopher Epictetus reminds us, "When considering the future, remember that all situations unfold as they do regardless of how we feel about them." We can exercise caution and care, we can plan and scheme, but to a great extent, life unfolds on a grander scale than all our scheming. Worry will do nothing to change the outcome.

It doesn't have to be hard. It's OK if it is easy.

Ryan, M.J. Instant Health and Happiness. Pg. 315.

Smile Now Cry Later

SMILE NOW CRY LATER… 

Smile- To Act Happy When Everyone Is Around You.

Cry- When You Are All Alone.

Smile- To Put On A Brave Face Each And Every Day.

Cry- It Hurts So Bad...Deep Inside Nobody Knows.

Smile- You Are Trying To Do The Best You Can And You Are Not Giving Up.

Cry- To Have To Fight Day In And Day Out.

Smile- To Have Positive Thoughts For The First Time In A Long Time.

Cry- It Is Still Too Hard To See With All This Pain Deep Within You.

Smile Now Cry Later…Is What Life Is All About. Holding onto life tightly and afraid to let go. Life is short and is full of grief and pain. To put a smiling face on and face what needs to be done and at the same time face your truth- the battle cry and confusion of your unknown. Find out for yourself what is true, so that you are able to face the world with the ability to understand yourself and your purpose in this world.

Pleasure and Pain Exist For The Other. Instead Of Opposites, They Are Complementaries And Each Is A Function Of The Other. If You Had Not Felt Pain, How Can You Distinguish Pleasure?

To Be Whole, Let Yourself Break. To Expand, You Must Shrink. To Strengthen, You Must First Weaken. To Raise Up, You Must Be Knocked Down. You Win By Losing. You Lose By Winning. You Smile By Crying. You Cry By Smiling. 

STAY STRONG!!!

Your Ability To Respond

"My philosophy is that not only are you responsible for your life, but doing the best at this moment puts you in the best place for the next moment."
-Oprah Winfrey

The term responsibility means, "the ability to respond." In any of life's challenges, opportunities, or disasters, we can respond in whatever way we choose. It is this response that dictates what life hands us next. I think it is extremely important to note that in addition to what we can do physically about a situation, we also have the ability to choose what our inner response to that situation is. The idea is that: We control our emotional reaction to the external environment-THE EXTERNAL ENVIRONMENT DOESN'T.

Our inner life reflects our outer, and our outer life reflects our inner. It is so important to make changes in both. When a situation arises, ask yourself."What response can I make-inner, outer, or both-that would get me closer to my goal?" Again, it is so crucial to recognize all areas of our self...it is your responsibility to understand and to change things that may prevent you from reaching your goals and your dreams. Like I have told everyone in my life...BE IN TUNE WITH YOUR BODY IN EVERY WAY THAT IS POSSIBLE...SO YOU CAN COMPLETE ANY CHALLENGE/OBSTACLE THAT MAY BE PUT IN FRONT OF YOU!

You have all the opportunities for greatness...it happens every day, every minute!


McWilliams, P. (1994). Do It! p.388-393
Dr. Ellis's Rational-Emotive Institute: New York, NY

Live The Life You Are Supposed To Live

"Life moves on, whether we act as cowards or heroes. Life has no other discipline to impose, if we would but realize it, that to accept life unquestioningly. Everything we shut our eyes to, everything we run away from, everything we deny, denigrate or despise, serves to defeat us in the end. What seems nasty, painful, evil, can become a source of beauty, joy, and strength, if faced with an open mind. Every moment is a golden one for him who has the vision to recognize it as such."
-Henry Miller

I found this quote to be very inspiring. It is so important to realize the good in life, especially your own. We have all been hurt sometime in our life and we have all experienced life in so many ways (good and bad). I think that having an open mind to what life has to offer is one of the most important gifts you can give yourself. But also allowing yourself to feel goodness and love unconditionally.
We all have dreams...our heart's desires. You must live and believe in your dreams and understand what you want to accomplish for your self and your life...it is here that your journey of fulfillment begins. You can contribute not only to yourself, but to everyone and everything around you.

It is sad that many of us do not live out our dreams...we abandon our heart's desires. Many get caught up in the things that are so irrelevant in our daily lives and we fail to embrace the goodness that surrounds us. We take for granted what we have and what we can give and fall into a tailspin of turmoil. We must WAKE UP from the things that direct us in the wrong direction and believe in and live our dreams. You have the power to do what it takes to fulfill any dream you may have. YOUR DREAM!

I love the thoughts of "you learn by doing" and "the willingness to do creates the ability to do." You must be willing to do what it takes to fulfill your dream. The will to finish and the will to succeed. "It comes down to YOU" and "it all comes down to DO." Give in to living the life you are supposed to live...the life that you deserve. The potential and desire that lives deep inside of you is more powerful than you think! You can do whatever you set your mind to...NO MATTER WHAT!

Make A Promise To Succeed

"Success consists of a series of little daily victories." - Laddie F. Hutar
"The secret of success is constancy to purpose." - Benjamin Disraeli

You must first understand that success is built upon failure after failure. In order to succeed at anything in life, you have to embrace failure in order to learn the valuable lessons along the way. You need to learn what to do and what not to do.

Success is all about being present in the moment. Understand that being present is when we realize that we are already perfect as we are. We are whole and unique individuals right at this moment. It is important to know that success is about understanding that the past is the past and has nothing to do with the present or the future EXCEPT for the power you give to it.

Make a promise to yourself: If you give into trust...if you make the commitment necessary to succeed and believe that you can...if you give this process your heart...you will succeed in whatever goals you are striving to attain.

Everyone wants to get to the winner's circle...and everyone should have the opportunity to get there. Make a conscious effort to do your part. The effort that you put into your promise will come back a hundredfold and will provide you with a lifelong way of exercising, healthy eating patterns, and a powerful spirit that will support one another, and most importantly support living a healthy lifestyle.

George, M. Body Express. p.13-14.

I Want To Know...

I want to know what you ache for

and if you dare to dream

of meeting your heart's longing.

I want to know if you will risk

looking like a fool

for love

for your dream

for the adventure of being alive.

I want to know if you have touched

the center of your own sorrow

if you have been opened by life's

betrayals

or have become shriveled and closed

from fear of further pain.

I want to know if you can sit with

pain

mine or your own

with moving to hide it

or fade it

or fix it.

I want to know if you can be joy

mine or your own

if you can dance with wildness

and let the ecstasy fill you to the

tips of your

fingers and toes

without cautioning us to

be careful

be realistic to remember the limitations of

being human.

I want to know if you can disappoint

another

to be true to yourself.

If you can bear the accusation of betrayal

and not betray your own soul.

If you can be faithless

and therefore trustworthy.

I want to know if you can see beauty

even when it is not pretty

every day.

And if you can source your own life

from its presence.

I want to know if you can live with

failure,

yours or mine,

and still stand on the edge of the lake

and shout to the silver of the full

moon,

"Yes!"

I want to know if you can get up

after the night of grief and despair

weary and bruised to the bone

and do what needs to be done.

I want to know if you will stand

in the center of the fire

with me

and not shrink back.

I want to know what sustains you

from the inside

when all else falls away.

I want to know if you can be alone

with yourself

and if you truly like the company

you keep

in the empty moments.

Open your hearts and minds to the possibilities of real surprises. Embrace everything around you and share your moments with everyone. Don't take any moment for granted. Each moment is apart of your life...each prepares you for the next moment to come!

Dreamer, O.M. Opening The Invitation. Ppgs. 3-23

Iron Supplements Fight Fatigue

Nearly one in six women have low blood iron levels and the risks are even higher in athletes. This causes fatigue, sluggishness, and a decreased exercise capacity. Researchers from the State University of New York found that giving iron-deficient women iron supplements improved endurance during a knee extension test. Iron supplements improve performance in iron-deficient women who train with weights. Most women should do resistive exercise because it builds muscle, helps control body fat, and builds strong bones. Iron-deficient women should take iron supplements to boost energy levels and fight fatigue.

(Am.J.Clin.Nutr.77: 441-448, 2003).

Motivating Energy

Your power thought of the day- is to influence and inspire others with your focus and energy. Make sure that your energy is balanced today.  Learn to hear and follow your intuition more...quiet down your mind regularly so that intuition can be received freely and clearly. Try to encourage others and trust in your instincts. Last but not least, motivate yourself to express and develop your own highly creative potential.

All The Possibilities For You...

"Remember: Impossible means I'm possible." - SARK

Here are some good tips that may help you when it comes to nutrition and fitness. 

One of the best things you can do for yourself is to eat either high-fiber cereal or an apple before you work out. In a study at Longborough University in England, exercisers who had a meal that contained low-glycemic carbs (from certain fruits as well as from whole grains) three hours before a run were able to keep at it eight minutes longer than those who fueled up with high-glycemic carbs (found in white-flour breads). The study also showed that by doing this you will burn an extra 100 calories, which is due to being able to go longer and harder when you are working out.

Another interesting thing you may want to consider is put a few ice cubes into your water bottle. Researchers from England's University of Birmingham found that cyclists who sipped an icy 40 degree F drink were able to work out seven minutes longer than those who hydrated with a beverage at room temperature. "When your body gets too warm, your brain tells you to stop," says lead author Toby Mundel, Ph.D. "Cold drinks may slow this process." These researchers also found that you are likely to burn an extra 100 calories by doing this.

Here we go again folks...I can not stress enough the importance of eating breakfast. And not just eating a bar or a shake for breakfast but eating a well-balanced breakfast (so that means eating more). Did you know that adults who eat breakfast daily are up to 50% less likely to be obese compared to those who decide not to eat breakfast. When you load up with a balanced breakfast, you will have energy to get through your day, your body will not have to play catch up for the remainder of the day, you will keep your metabolism in check, and your body will be able to perform and give you 100% in all your activities. Another important point I must make is that there is good evidence that an increased intake of vegetables may help you lose weight. To hit your veggie goal (five servings per day), you must start at breakfast. Last but not least, limit your intake of added sugar to 10 grams at breakfast to cut calories. Understand that naturally occurring sugar like lactose in yogurt, does not count. Stay away from high fructose, corn syrup, fructose or dextrose.

Advance Your Overall Life Purpose

Things that will advance YOU...

-Things you have always wanted to do.

-Things that others say can't be done.

-Things that help you grow to your maximum potential.

-Things that develop other people's ability to achieve and lead.

-Things that multiply--rather than merely add--value to yourself and others.

-Things that harness your creativity.

-Things you can delegate to others.

-Things that promote teamwork and synergy.

-Things that are NOW OR NEVER opportunities.

Maxwell, J. Success: One Day At A Time. Pg. 101.

New Found Friends

As a trainer, I don't feel it is right to just focus on the physical parts of a person...the mental/emotional side are extremely important when shaping and building a strong foundation of the body. You can not only focus on the physical and ignore the mental, and many people will attempt to pick one part over the other. THE MIND is a powerful tool and if not trained like the physical part, it can backfire on you, and it will prevent you from succeeding or reaching any goals you may set. For example, say a person wants to lose 10 pounds...physically they are ready for action but mentally> they doubt themselves/deep down they don't think they can do it/they have negative thoughts... The sad thing is that more than likely this person will not be able to reach their goals because their mind has taken control of the situation. 

When setting goals/dreams you never want to use the word BUT...YOU JUST DO IT! Do not allow anything to come in the way of your vision. You have all the tools necessary to succeed and be successful in your journey. Fear, guilt, unworthiness, hurt feelings, anger, and discouragement are really our friends. When you are feeling any of these things in a negative way and you are using these feelings to limit yourself...you must pause for a moment and remember these important points:

1) Fear is the energy to do our best in a new situation.
2) Guilt is the energy for personal change.
3) Unworthiness keeps us on track.
4) Hurt Feelings reminds us how much we care.
5) Anger is the energy for change.
6) Discouragement reveals our courage.

Love it all- the fear, the excitement, the guilt, the power of change, the unworthiness, the worthiness, the hurt feelings, the euphoric feelings, the anger, the movement, the discouragement, the encouragement- it's called LIFE! 

Do It: P. McWilliams (1994) p.137-139

Making Change...

Putting it all together, one nickel and dime at a time...
"So yesterday I'm in the supermarket picking up a couple of things and as I check out, the cashier hands me my change. I dump 'em into my pocket. We do a lot of things without thinking twice and everywhere, the change starts accumulating--in cars, coat pockets, wherever. Why worry about a couple coins--they're not worth much, right? Wrong!

Listen up...All that change'll add up to hundreds. It may not happen overnight, but it will eventually. You just gotta have the patience to see the big picture. In the gym, it's like time unfolds in front of me. After all, time is all I do have...Time to do things right, time to take my time. In here, I won't shortchange myself by cuttin' corners--can't afford to with three weeks to go. In here, the change I'm making comes in denominations of 45s...and with every weighted pull-up, every last set, my change jar is slowly fillin' up."

The Power Is In The Training From Within

HOW DO YOU GET THOSE RESULTS YOU WANT?
ONE WAY IS TO BE YOUR OWN DRILL SERGEANT!
HOLD YOURSELF ACCOUNTABLE! DON'T MAKE EXCUSES OR SKIP YOUR WORKOUTS!
COME UP WITH A PLAN TO MAKE IT HAPPEN AND FIGHT! FIGHT! FIGHT!

AS A TRAINER, ONE OF THE THINGS I TRY TO INSTILL IN MY CLIENTS IS:
DON'T FOCUS ON SCALES. FOCUS ON GETTING HEALTHY AND FIT. FOCUS ON HOW YOUR CLOTHES ARE FITTING YOU. AND THE WEIGHT LOSS WILL HAPPEN.

ANOTHER IMPORTANT FACT IS TO KEEP IT SIMPLE. FUNDAMENTALS ARE THE KEY TO SUCCESS. AND IT IS FROM THESE FUNDAMENTALS THAT YOUR STRONG FOUNDATION WILL DEVELOP. THIS FOUNDATION WILL HELP YOU SEE THE PROGRESSIONS YOU HAVE BEEN STRIVING FOR. NEVER GIVE UP! YOU MUST WORK TO MAKE SOMETHING STRONG AND LONG-LASTING. HAVE FUN ON YOUR JOURNEY OF GETTING FIT AND HEALTHY. TRY NEW THINGS AND FINISH YOUR FIGHT!

Two Nickels and Five Pennies

"Love conquers all." -Virgil

"If you find it in your heart to care for somebody else, you will have succeeded."
-Maya Angelou

"You must give time to everyone and anyone-even if it's a little thing, do something for others-something for which you get no pay but the privilege of doing it."
-Albert Schweitzer

Stories are Beings. You invite them to live with you. They'll teach you what they know in return for being a good host. When they're ready to move on, they'll let you know. Then you pass them on to someone else. -A Cree Storyteller

In the days when an ice cream sundae cost much less, a 10-year old boy entered a hotel coffee shop and sat at a table. A waitress put a glass of water in front of him. "How much is an ice cream sundae?"

"Fifty cents," replied the waitress.

The little boy pulled his hand out of his pocket and studied a number of coins in it. "How much is a dish of plain ice cream?" he inquired.

Some people were now waiting for a table and the waitress was a bit impatient. "Thirty-five cents," she said brusquely.

The little boy again counted the coins. "I'll have the plain ice cream," he said.

The waitress brought the ice cream, put the bill on the table, and walked away. The boy finished the ice cream, paid the cashier and departed. When the waitress came back, she began wiping down the table and then swallowed hard at what she saw. There, placed neatly beside the empty dish, were two nickels and five pennies-her tip.


Canfield, J. Hansen, M. Chicken Soup For The Soul. Pg. 19.

The Power Of Your Mind And Body

"Always do right. This will gratify some people and astonish the rest."- Mark Twain

I have touched on the thought of the mind and body working as one unit, the strong connection between the two that leads you to ultimate success. It is so important to understand how the connection between mind and body work. Studies show that what we think and feel about a given situation has an immediate impact upon it. 

 For instance, when I train athletes in basketball, I touch on the issue of believing they can make the basket. You can have a basketball player who is top-notch, but if they aren't mentally trained, they will not excel in this sport. The positive mind-set along with their focus and determination will lead this player to ultimate success. 

For instance, I often see players who have all the potential in the world completely become different players because they have missed 8 free-throws in a row. They mentally take themselves out of their game and will continue to miss every free-throw they attempt. By improving mental toughness, these players become unstoppable. The point I am trying to make is that it is not just athletes preparing for competition who need to be mentally and physically prepared, but everyone of us must be able and prepared to connect both mind and body in every aspect that we do in our life.

If you have negative beliefs about the outcome of something, it is most likely that this attitude will negatively affect the outcome. Physical wellness is linked with state of mind. An interesting fact is that the function of your immune system is affected not only by external agents but also by the thoughts and feelings you hold about yourself. If your mind tells you that you are tired, your muscles and nerves accept that as a fact. 

Unfortunately, negative emotions like anger, sadness, and stress can do more than sap your energy: these emotions can actually destroy your health. Be aware of this and take necessary steps to improve this problem. People with high stress levels are much more susceptible to high blood pressure, ulcers, stroke, and the list goes on and on. You must find remedies to improve the stress you deal with. Everyone has issues and problems, that is life, the difference is how are YOU going to fix it. You have so many choices you can make to improve this. One way would be to find activities that are going to relax you and help you feel peace. Also, taking time for yourself to get into your own space without any distractions. Remember, just as you can make yourself ill, you can make yourself well.

A mind and body approach to fitness opens the door to deeper experience and much greater results by practicing skills that connect action and awareness. Look deep within yourself...every act needs attention for its successful performance.

What are you thinking about as your feet crash into the pavement for the thousandth time during a run? Are you telling yourself that you can run faster and farther, or are you focusing on how tired you feel? What do you feel inside, as you contract your muscles during a workout? Are you visualizing yourself losing those unwanted pounds along with a decrease in body fat, or are you distracted and thinking about why the weight is not coming off faster? The point is : WHEN YOU INTEGRATE THE POWER OF YOUR MIND, WHAT YOU CAN ACHIEVE IS BOUNDLESS!

Who Are You

How do you define yourself? I want you to take some time and think about this question. Are you a person who refuses to accept limits? I was brought up to believe that you should never limit yourself no matter what the situation is. Always believe in yourself and your abilities to make your dreams come true. Understand that life is challenging and sometimes it takes more effort to make certain dreams come true...but through obstacles and challenges I believe you learn patience and strength. Through tough times, YOU EXPERIENCE...YOU ARE ABLE TO DEFINE YOURSELF. I try to challenge myself everyday...I think that it is important to challenge your willpower and your spirit, so you can understand what truly lives within you. I also believe that by doing this, you will not take things for granted and will appreciate everything that you confront in your life.

As a trainer, I try to tell my clients that you must always do the best that YOU can. Don't worry about the person next to you...worry about what you are capable of and how you can improve on becoming the best that you can. One of the things that my mom taught my sister and I is that you must always strive to improve. I believe that you never stop improving, and in order to grow and experience as a person you must strive and improve each and every day.

I leave you with this thought...If there is something YOU wish to achieve, you owe it to yourself to bust your ass until your dreams become reality. Believe in your strength and believe in your potential to be the best you can be. May all your wishes and dreams come true.

Commit To The Journey Of Fitness

"There are no shortcuts."

One morning a young man in his twenties came in & enrolled at the gym. Looking around, he saw an older man across the room, working out. His face and physique didn't seem to go together. His gray head was that of a well-kept septuagenarian, but his body seemed grafted on-impossibly young looking. In his sweatpants and tank shirts he exposed arms and shoulders revealed full, deeply defined muscles covered with smooth, tight skin. There wasn't an ounce of fat on him. Awestruck, the young man walked over to him and said, "You look great, how long have you been working out?" The old man gave him a fierce look and replied, "All my damned life-you're looking at a LIFETIME of working out!"

With the long-term pursuit of fitness, however, weight loss, or fat loss, takes care of itself-automatically. Again, to achieve it you must not pursue it! The object is not to lose weight but to become fit. You must commit yourself to the journey of fitness, which is going to bring you rewarding results for a lifetime. You must stop wanting immediate results or a quick turnaround.

It is all up to YOU. YOU are the one, YOU are the captain of your ship, YOU lead the way, but most importantly, YOU are the footprints that lead you on your journey.