Category: Inspiration

Fit Chic’s Find Positivity in All You Do …

So this past week, I have been really working on keeping a positive mindset in all that I do! Being mindful of not immediately going to the negative, watching things that don’t serve me, and my associations in the past week. This doesn’t mean I was perfect or didn’t have any negativity by any means .. but the one take away I had was my mood was better all around. I started to look at things from a whole new light, and most of all I felt better physically and mentally!

For example, if I didn’t want to do something like workout, make the bed, fold the clothes, cook dinner I would focus on all the positives surrounding those task. All of a sudden my mood and demeanor about the situation changed. If I was unhappy about movements in the workout I would tell myself be blessed you are able to move! If I didn’t want to fold the clothes, I changed my mindset to be happy I had so many clothes to fold. If I was annoyed by a situation I focused on what i could take positively from it. What I came to realize is how wonderful my life is, How much I have to be thankful for, and How life is really good when you learn to count your blessings!

Happiness and positivity are the two things that fuel and feed your soul. When you start to change your focus you actually perform better and feel better on the inside and out.

What do you need to do to make those tweaks to have positivity and happiness all around? First, do an assessment of the top five people you spend the most time with. This is an eye opening experience and can really make you see why you are in the place you are in! If you are married and your spouse is a “Debbie Downer” or your best friend is always talking about some drama …. This feeds you and sucks you dry!

You need to make a conscience effort to choose your words, the people in your life, and the things you watch or listen to. This will bring so much clarity on why you think and do the things you do! It will expand your horizons and make you stop and examine why you are in the place you are in. If you feel like life is not going your way, or your not seeing the results you want, or getting things you think you deserve start to to look at the same problem from a positive perspective and see how differently you will see this situation or place!

Here is a really interesting article from The Buffer Blog on how to rewire your brain for positivity and happiness.

In order to create ultimate “Happiness and positivity” keep in mind these three things:

Gratitude – When you are grateful and humble you are positive, and you value what’s important, and it attracts happiness.

Give Time – The more you give the happier you become. Winston Churchill said “We make a living by what we get. We make a life by what we give.”

Relationships – When you create deep rooted relationships you actually live a longer healthier life. Not only do relationships help to make us happier, but also happy people tend to have more and better quality relationships. So working on our relationships is good for happiness and working on our happiness is good for our relationships. That’s a win win if you ask me!
Take these simple tips and challenge yourself for the next 7 days to chose to have a positive attitude and the results will amaze you!
Fit Chic 

A Fit Chic Friday Leaving You Motivated …

It’s FRIDAY!!!

What better way to get the weekend off to a great start … Then with the most inspirational quotes to put more pep in your step.

Whether you need help to get off the couch, leave your desk at lunch, or get up out of your cozy bed in the morning … Keep these quotes in your vision or memorized in your head to keep you pushing and motivated towards your goals!

Happy Friday!

Fit Chic 

Fit Chic Fun with the Family this Easter

Easter is all about family, food, and faith. With all these components surrounding this blessed holiday how can we put the “Fun” and “Fit” into it as well?

A favorite past time is decorating eggs and hiding them .. So lets take Easter Egg Hunts and Easter Baskets to the next level.

#1 Make A Workout Game Out of the Hunt:

Grab a dozen or more plastic eggs (purchase the ones that separate into two) and on small sheets of colored or plain paper write fun workout moves to do when the egg gets open.

For Example in each egg:

10 squats

5 pushups

10 situps 

10 mountain climbers

25 Jumping Jacks 

#2 Fitness Easter Egg Basket Items: 

  1. Jump Rope
  2. Frisbee
  3. Sidewalk Chalk for Hop Scotch
  4. Handball
  5. Fun Water Bottles

#3 Activity Themed Easter Baskets: Skip the treats this year, and create a theme around a hobby or sport your child loves. 

For example Make a gardening theme, Beach theme, or a favorite sport theme

Seeds, gardening tools and pots

Pool or beach toys

Baseball Bat, Baseballs, and bases (all can be purchase at the dollar store).

Now you have all the tools you need to keep your kids feeling happy and healthy this Easter Day!

Fit Chic 

 

 

Is It Luck or Determination Fit Ones?

I find myself fascinated with “why” people are in the positions they are in. For example was Kobe Bryant born with this “God-Given” talent or did he work his butt off day in and day out to become KOBE….?

Malcolm Gladwell wrote a great Book in 2008 with a theory that you can become a master at anything by doing it for 10,000 hours.

Is this true? Could I play at the level of Kobe by playing basketball for 10,000 hours… or would I even want to?

Do movie stars like Julia Roberts or George Clooney get “lucky” or do they just out work everyone else?

I think we have to really ask ourselves: “How badly do we want the reward”?

Would we even be able to put 10,000 hours into our craft?

From what I have learned in my 30 years… I think it is a little luck and a lot of determination and practice!

I look at the workout regime of great golfers like Tiger Woods or Phil Mickelson, every morning they starts their day in the early morning hours hitting thousands of golf balls… many of us can’t even get out of bed that early let alone hit that many golf balls.

The steps that we take and the routines that we create on a daily basis lead us to exactly  where we are in our lives.

The hours that we put in to the craft that we want to master, is a direct result of the level that we practice our craft.

If we want to be an athlete at a competitive level we need to workout (on a full-time basis) wake up when others are sleeping, lift heavy weights when others are at happy hour, and practicing movements to there are no holes in your chain. When friends want to party you are sleeping to make sure you get your 8-10 hours in night.

Are the sacrifices for the goal worth the amount of hours and dedication that it will take to make it happen?

The 2017 Masters took place yesterday and it is crazy to think of the hours that were dedicated to put these athletes in the position they are in today… they have basically had to eat, sleep, and breathe their goal in order to get to be on their road to Augusta!

But what about the athletes that just barely missed it? They worked just as hard as everyone else so why were they not going too? Is this the luck part?

So Fit Ones I leave you with this…

Do you think it is luck or pure determination?

Post in the comments below.

Fit Chic

April Showers brings Out the Goal Writing In You…

goal setting

It is a new month so therefore we need to create new goals for ourselves. Or at least refocus our attention to our them. On my blog and at our gym CPMFITness we highly value goal setting. We value what it has done in our lives and the impact it has had on our clients as well.

We encourage our members to set goals based on the ultimate vision for their health, business, and personal achievements. When planning goals you need to reach deep within and step outside your comfort zone a little.

When my husband and I set goals we make sure they scare us a little. If your goals are not scary the reward is not as sweet when you reach them.

I was reading a good article from Lululemon and It talks about the 6 concepts they integrate into their goal setting and here they are:

1. Possibility

When we set visions and goals in possibility, we create opportunities that are beyond what is likely to happen, without self-created limitation. A couple of ways of getting into possibility:

let your past be in the past. We tend to create our future based on what’s happened in the past. The ‘story’ that we bring with us comes with limitations so a goal set from the past will likely create more of what already exists.

remove perceived constraints. It’s easy to imagine excuses for ourselves that prevent us from realizing our potential. ‘I don’t have enough money’. ‘I don’t have the time’.

2. Vision

We create visions for our ideal lives to drive our goals. When we have that clear picture of our ideal lives, our goals become powerful and meaningful to us. They give us a reason to get out of bed in the morning – something to get excited about. A powerful vision:

  • is set 10 years in the future
  • is clear and concise (one to two paragraphs) with enough detail to feel complete
  • incorporates all major domains of our life: health, personal and career
  • moves us emotionally and gets us excited – maybe even a little nervous
  • uses present tense language. We write it as if we are already there
  • is authentic to us and grounded in our passions

3. Balance

We set personal, health and career goals. Having balanced goals leads to a balanced life, while having goals in only one area can leave our desires for other areas unfulfilled. There’s often overlap from one area to the next and these categories can mean different things to different people.

4. Audacity – The most important one to me…

We boldly go where we haven’t gone before and set goals that are truly challenging. We love setting BHAGs (Big Hairy Audacious Goals). A BHAG – you hear me refer to this one a lot!

  • is difficult to achieve
  • is unlikely to happen without great commitment and perseverance
  • brings us closer to living our ideal life
  • brings a phenomenal sense of accomplishment
  • is achieved maybe 50% of the time

5. Format

We format our goals in a certain way to give ourselves the greatest likelihood of achieving them. A goal written with the incorrect format can cause indecision and go unachieved. When we write powerful goals, we –

  • trickle back.
    Contrary to Maria von Trapp’s advice, we start at the end (not the very beginning) and set our 10-year goals first, then move backwards to our five-year and one-year goals.
  • keep it quantifiable.
    We should always be able to measure our goals (and, in the same way, our success).
  • are specific.
    It’s easier to do something if we know what that thing is. That’s why we precisely articulate the desired activity, object or outcome in our goals.
  • use the present tense.
    We write our vision and goals in the present tense to make them more attainable.
  • use affirmative language.
    Accentuate the positive, eliminate the negative. We keep our goals clear by stating what we want, not what we don’t want (double negatives can be so confusing).
  • are concise.
    We use as few words as possible. Our goals are for us, no justification is required.
  • include a by-when date.
    We use by-when dates to motivate us and give our goals structure.

6. integrity

Once our goals are set, we think about how to work them into our daily lives. Some of the ways we do this are:

  • we create a system to honour and achieve our goals, like posting goals on the fridge.
  • we enroll others so they know what we stand for. Sharing our goals with others who are also committed goal setters allows them to support and assist us.
  • every day, we choose the things that move us closer towards achieving our vision and goals, rather than those things that are in conflict.

These are very good guidelines for goal setting. Remember a goal without a plan is just a wish …

Fit Chic

A Friday Quote to Live By …

I came across this quote today from Muhammad Ali and it resonated so well with me, that I thought I would share it with you all!

muhammed ali

We are all champions, we just have to believe we are!

Happy Friday!

Fit Chic

 

A Blog It Forward Friday …

Here is a great “Mental Read” From Mr. CPM …

It puts you in a good “Mindset” to start your weekend off right …

CPM’s Guide to the “Winner’s Mindset”

What separates the winners from the losers, is that winners accept that there are no shortcuts to success. Equipped with hard work, sweat, and consistency, the most effective tools for success, winners do whatever it takes to get the job done.

Achieving success in CPMFITness comes down to the decisions that we make on a daily basis. These, in turn, become our habits. Gain insight into the habits of winners, so that you can turn even smallest of efforts into success.

Set Your Goals and Take Action

Goal-Setting is the single most important skill to acquire when it comes to creating healthy exercise habits. It is here that you will determine which direction you want to go, and more importantly how you will get there. Remember that a goal without direction is just a wish.

Whether your goal is to lose weight, shed some stubborn body fat, squat snatch, bar muscle-up or learn how to do a handstand.

Here is Mr. CPM’s approved checklist to effective goal-setting:

Are your goals written in pen and paper?
How will you measure your progress?
How realistic is your goal?
Why is this goal important to you?

Enter Dedicated Exercise Time Into Your Schedule

While Goal-Setting is the most important skill, I have to be honest with you… It is NOT the hardest skill. Action and execution could be the biggest challenge to your success.

I get it! Life can get busy at times between work, meetings, or anything that life has to throw your way. Don’t allow your busy lifestyle to interfere with your training. Take your newly set goals and set aside the time to honor your commitment to yourself.

While we often find that we are too busy to workout, this very issue leads to a poor quality of life down the road. Following a structured workout plan can help keep you accountable with your training routine. Work with your coach to develop a simple, consistent and committed schedule and you will see, feel and reap the benefits!

Track Your Progress Along the Way

Progress is a powerful motivator for change. With lack of progress resulting in the opposite. It also important to remember that progress often occurs in gradual, often unnoticeable increments that add up to major improvements in strength, flexibility, or body composition in the long run.

With tracking progress it’s important to identify what is REALLY important to you. And understanding there are multiple ways to track progress. Let’s say you lost two lbs last week. This measly two lbs may seem negligible at first, but with the continuous effort, you could potentially lose 24lbs in the course of 3 months. Or maybe the scale hasn’t moved much in the last couple of months but your pants are getting looser or your strength has significantly increased!

Not only does tracking your progress keep you motivated, but it also serves as a journal of what works best for you. If your workout routine yields progress, then keep doing what is most effective. If you are not making progress then it’s time to meet with a coach and go back to the drawing board.

Strength Your Social Support System

Social support is your ultimate tool for keeping yourself accountable with your training. Luckily for us, CPMFITness is TOP NOTCH in this category. Many things in life are even more fun with a friend. You can find social support through many different mediums; such as working with one of our coaches individually, working out in our group classes, or even joining our different social media platforms (FacebookInstagramTwitter).

 Happy Friday!
Fit Chic 

Top 5 Fit Chic Ways to Toughen Up …

stronger

Do you ever feel like you get bossed around, or want to say no but continue to say yes to things that do not serve you? If this is you, then reading this blog will give you some great tips to toughen up and feel more empowered than you ever have before!

#1 Do Something Out of Your Comfort Zone Everyday: Whether they’re working on something internal or external striving to reach your full potential can be scary and intimidating. Here is a great blog post to go hand and hand with this statement.  mentally strong people constantly challenge themselves to become better. They have clearly defined objects and they are persistent and tenacious to go after what it is we want.

#2 They Are Positive on the Regular: Mentally strong people aren’t immune to self-doubt and catastrophic predictions. But they don’t allow those thoughts to overpower them. They reframe their negative thoughts into more realistic statements. they focus on what they CAN control over what they cannot!

#3 Always Accept Fault: Successful Tough Minded people are not afraid to take the blame and change in order to make themselves better; not to prove a point, or feel better about themselves.

#4 They Stay True to Who They Are: Even if it means hurting peoples feelings or not being liked they stay tried and true to who they are. They keep their priorities and decisions in line with their values, and don’t want to settle for anything else.

#5 They Continue to Grow and Learn: Mentally strong people are more concerned with gaining more knowledge in life and particularily in their field of expertise.   rather than showing them off. They are willing to do things where they might fail and they keep practicing to improve.

Now you have the tools to get the mental strength you need to stay strong, proud, and committed to who you are and what you are here to do!

Fit Chic 

New Month …. New Goals

dream home

You will hear my husband and I talk about goal-setting and goal-seeking A LOT (especially if you are a member at CPMFITness or a personal client of ours)! Goals are powerful and need to be revisited often.

The most important steps are writing the goals that you want and in the time frame in which you want to hit them.

Your goals should always be bold and a little out of reach, this way you will stay really focused and it will be that much more fulfilling when you accomplish them!

Here is a great quote from the well-reknowed leadership successor John Maxwell:

“If you focus on goals, you may hit goals – but that doesn’t guarantee growth. If you focus on growth, you will grow and always hit goals”.

Here are 7 steps to keep you on track and achieve success with your goals!

Seven Steps to Success

1) Make a commitment to grow daily.

2) Value the process more than events.

3) Don’t wait for inspiration.

4) Be willing to sacrifice pleasure for opportunity.

5) Dream big.

6) Plan your priorities.

7) Give up to go up.”  ―    John C. Maxwell

These are seven very important steps to take into consideration when making goals.

We also need to re-evaluate our goals, otherwise we will never be able to grow and develop into the true “rock stars” that we all know we can be.

When achieving goals you also have to be willing to make sacrifices and live outside your comfort zone each day!

Goals keep us on track, keep us motivated day in and day out, and push us to places we couldn’t go otherwise.

If you take a look into the lives of many successful people, I would bet that 99% of them have goals that they read often!

Keep your goals by your bed, in your bathroom stuck to the mirror, at work where they are always in your view. The subconscious mind is very powerful and when you read things (positive or negative) overtime you start to believe that they are true! So imagine the great things that will begin to happen if you take these simple steps with your goal-setting.

So Fit Ones, todayI want you to write down your goals for your life in 3 months, 6 months, 1 year, and 5 years.

Remember to take into consideration the John Maxwell quote when writing them. I want you to print out a copy and place it in as many places that you will see it in and day out.

Then post some of your goals in the comments below….

Fit Chic

A Fit Chic Reminder This Friday …

dear self

I found this the other day and thought it is very important to keep in eyes view. We are all beautiful on the inside and out and but we tend to focus on all the flaws … When we embrace ourselves with a positive attitude and loving spirit you feel better on the inside and out.

Fit Chic