Here what she has to say about taking chances:

"It's hard to believe just last week I was running around DC participating in the Great Urban Race, a scavenger hunt type game very close to a small scale version of the Amazing Race.  I did use the verb running, didn't I?  You see almost two years ago I started with Karen to change my eating habits and to be a good role model for my two small children. When I completed my nutrition portion, I decided that I wanted to continue with the training so that I could lose fat and firm and tone those oh so giggly parts.  When filling out the questionnaire about the types of exercise I would absolutely not do, I wrote the word, "run".  I always said I'd have to be chased by a pack of wolves to ever run.  Since that time I have completed a 5K and am currently training for another one at the end of this month.

As part of the Active site where I register for the 5K races, I receive emails on upcoming events and that is how I found out about the Great Urban Race.  I looked at it, thought about it, shared with a friend of mine and then put it out of my mind.  Then I kept coming back to the email and decided to really talk to my friend about doing the race with me.  She agreed, we registered, and became a team, Moms on the Run.  At the start of the race you are given 12 clues.  With the help of a phone a friend, expert Googler, we were able to find the answer to all the clues, now it was just a matter of getting to all the locations in the allotted time.  This meant using the Metro and RUNNING.  We ran and ran.  At one point we got off at the wrong Metro spot and had to run blocks to get to a martial arts gym and proceed to do several exercises.  When we got there, out of breathe, they said come in and do the following: 10 push- ups, 20 squats, 10 body builders, boxing punches and high knee lifts.  The most amazing thing during this whole time is that the thought running through my head was not, "is this man crazy?" but "what else you got for me? This is easy".  I was absolutely amazed that not only had I just run several blocks but now I could do the exercises as well.

It's been almost 2 years and I can finally put myself in some kind of "fit" category.  I am no longer a couch potato eating whatever I want and praying to be thin.  I have done something about it.  I am working hard and enjoying every minute of it. I am so happy that when events like this come up, I know I can do them instead of wishing I could while watching someone else do it.  I am looking forward to the new adventures to come."

Beth

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Take a step back over the next few days and turn off your technology (lights and refrigerator optional).  I bet you become much more productive at work when you stop checking your email and rss feeds every 5 minutes.  At night do not turn on the television or video games, instead get out some of those old fashioned board games or maybe even exercise as a family. 

Don't let technology get in the way of your good health.

Total Body Transformation Workout – Day 16 Strength B 3×12 and stretch the calves, quads and lats.

Day 17 – anaerobic workout after a 5 minute warm up do 5-6 rounds of 1 minute hard followed by a 1 minute recovery, be sure to finish with a 5 minute cool down.  Foam roll the shoulders, glutes and TFL.

Day 18 -strength C 3×12 and stretch the chest, lats and quads.

Day 19 aerobic workout 15 minutes followed by foam rolling the hamstrings, snow angel and lats. 

Stay Motivated,

Karen

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This person was very passionate about his fitness goals and he truly wanted to make it work this time.  I suppose he wanted to pattern himself after my clients who were making it happen.

I told him what I thought were the 3 most important things:

1. Everyone of them knew exactly why they had come to see me and knew exactly what they wanted to accomplish.
2. Everyone of them had zero excuses or time limits when it came to scheduling their appointments – exercise, better health and fitness were top priorities in their lives.
3. Everyone of them was willing to change or work on habits that were keeping them from accomplishing their goals.

I also told him he needed to understand that even some of my most successful clients have had their bad days and have lost sight of their goals – remember nobody's perfect.  The difference between my successful vs. unsuccessful clients is how quickly they pick themselves up and get moving again.  Now I talked about my factors in the past tense but in reality some of these same clients are still working with me and are very successful.

I wanted to share this story with you because I think we can all learn from it.  No matter what we choose to do I think we all need role models to follow.  Make a list of all the people that can help you achieve a higher level of success.

Stay Motivated,

Karen

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Well you guys should know me well enough by now to know I don't believe in coming up with a resolution.   It is a ritual a tradition something we have to do at the end of every year.  A resolution is something we would like to have, I don't believe any real thought is ever put into the process.

What I do believe in however, is setting goals.  Well thought out, well planned goals.  Something you really want to accomplish and you have a big enough WHY to carry you through till the end.

The 2 day rule is something you can use to help accomplish your goal no matter what it is.  In reality all you are doing when setting goals are creating new habits.  We all know that breaking those old habits can be tough.  In comes the 2 day rule, never go more than two days without working on your goal.  So if exercise is it, never go more than 2 days without getting on the treadmill or into that gym.  The longer you wait the harder it is to get back into something.

Total Body Transformation Workout – for day 11 you will do strength workout B 3×12 and following it up by foam rolling the glutes, TFL and hamstrings.

Stay Motivated,

Karen

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A few years after I had my daughter I decided I really wanted to drop the weight, even though I was already at a healthy weight, I got down to about as low a body fat percentage as was healthy for a female.  Mentally I felt great I loved the way I looked and I loved being able to drop down my clothes size.  There was only one problem, physically I felt awful.  I was definitely sick more often, I always felt weak and it just seemed like my body could not survive at that body fat.  Naturally I put some of the weight (in fat) back on my body.  I choose to feel good.

I have said it before it is important to understand your goals and where you ultimately want to be.  Take some time and think about how you feel.  Maybe you have already achieved your goal and do not even know it yet.  As for goals we have started a new year, what better time to sit and get them written.  Don't write a temporary resolution instead create permanent goals you will follow through with.

Life is too short to worry all the time, think about how you feel and actually give yourself the credit you deserve.

Total Body Transformation Workout – today is day 3 of the Beginner level you will do 14 minutes of aerobic work followed by stretching the quads and hamstrings.

Stay Motivated,

Karen

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I think by now we all know the profound benefits of exercise.  So let me ask you this, what is more important your car or your health?  I hear it all too often, "I do not have time to exercise".  I personally (in most cases) do not think it is a matter of time rather a matter priorities.

If you are not exercising on a regular basis, I challenge you to make it happen in 2009.  There are so many tools out there to help you.  You can do it!

Total Body Transformation Workout – today you will do the Strength B routine.  If you do not remember it you can check back in the older post.  Do 1-2 sets of 20 reps.  If this is your second week you should be close to doing both sets.

Stay Motivated,

Karen

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Most of the time when people begin an exercise program they make two crucial mistakes – they workout to often and at to high an intensity.  When you first begin your motivation and level of commitment is high, you are willing to do just about anything.  After a few sessions the will to exercise drops off a bit and the less effort you put forth and before you know it your done.

There is a better Way!

The first thing you need to do is create an exercise habit.  Most likely working out is not something you enjoy doing.  For this reason it will be important to find things you like, so long as it is an exercise it counts.  Start out slow and just make sure you do something about 3 days the first week.  No more then 10 minutes each session.  Each week add a little bit more to the workout, either up the time, intensity or exercises.  You need to enjoy what you are doing, when it hurts to bad to walk up the steps the next day, you are more likely to quit sooner.

I understand doing it my way will not get you fast results, however it will help you create a habit.  In my opinion it is more important to make exercise lifelong instead of a 2 month journey you stop suddenly.

Once exercise becomes a habit you can then add the hard stuff in and workout more often.  The results will come and you are an avid lifelong exerciser.

Check back tomorrow I am going to tell you all about my surprise.

Stay Motivated,

Karen

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Does this look familiar?  Do you ever feel like you are running on empty yourself?  I know I certainly have my days.  Stress levels are running high, short on time, not enough sleep and everyone demanding my attention.

So what do you do when you are having one of those days?

Honestly one of the best things you can do is just step away from the situation.  I know when I struggle with something the longer I try to work with it the worse my results become.  I try to just drop it for 10 minutes and go do something else, exercise, read, take a walk or even just go get the mail.  The longer I sit and fight with the situation the more frustrated I am going to get. 

 Working with my computer is the worst.  I could continue to sit at the computer and fight with it (and probably sit there for 1-2 hours) or get up walk away and calm myself down.  Generally when I do this I get the problem resolved pretty quickly as opposed to sitting there and fighting with it.

Sometimes the problem is we don't always recognize we need to take a break.  If you haven't figured it out yet I am big on lists.  If you were to sit and make a list of the things that really drain you, you would know ahead of time when you may need to take breaks.

On another note great job for those of you who have already added your goals to the 30 days post.

Stay Motivated,

Karen

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Most of the time people set some far out of reach goal and expect to achieve it in the first two weeks, then when it doesn't happen that quick they quit.  Sound familiar?

However our life does need to have purpose and meaning.  I challenge you to find that meaning for the year 2009, what can you improve upon?  I understand we are still a month away from the new year so you are probably thinking you will get to this assignment soon.  I gave you 30 days for a reason, I believe to set the proper goals for the year 2009 you will need to really think about what changes need to be made and also how will you make them happen. 

I will help you get started by giving you one of the things I am going to work on for next year.  As you know I run my own company, working with clients and working on the business takes a lot of planning.  I feel like I waste a lot of time because of my lack of planning.  I am in the process of creating a new system that will help get me more efficiently organized at the end of everyday and be ready for the next day.

Let me know what changes you are going to make for the New Year.  Remember these are not New Year's Resolutions so you do not have to wait till the New Year to begin them.

Stay Motivated,

Karen

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The sermon I heard yesterday in church was great and I really feel like I need to share it with you today because it applies to so many things.

"Everyone wants to harvest but few want to plow. We are excited about the harvest. But think about the commitment it takes to make a fruitful harvest. It takes continual commitment and year round hard work. Remember without the hard work there is nothing to harvest. To be successful it is a lifestyle not a one time commitment." Obviously I took some of the key points from the sermon thank you Pastor Wade.

This is so true in our lives, we want all of the benefits but never want to endure the hard work. I am guilty just like everyone else, many times I find myself looking for that Staples Easy Button rather than putting in the hard work and time.

If you are struggling with something such as weight loss, getting in shape or just getting yourself healthy. Make a pact with yourself right now to get rid of all your Easy Buttons and start plowing your fields.

There will never be a magic pill that just makes it all happen. Try to remember that old saying "If it were easy everyone would do it." I believe things are made difficult for a reason and we are not meant to have everything handed to us.

Figure out what it is you are trying to accomplish and make your game plan. After that Plow Your Field.

Stay Motivated,

Karen

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