Mission Accomplished!

The goal of today's blog is to assist anyone who is considering such a walk for themselves. This was the first of it's kind for me, and I've learned much in the process. I hope what I've learned and have to share with you, will prove helpful for you, as well.


Here's the STATS from my walk:


Age: 46
Gender: Female (Had six children, no excuse for the moms to say they can't do it.)
Weight: 115
Height: 5'2 1/2
Terrain: Indoors - Treadmill
Distance: 26 miles
Weight carried: 30 lbs. (basically a small child), for 11 3/4 miles.
                         20 lbs. (a bit smaller child), for 14 1/4 miles
Incline: 4% incline for 6 miles (miles 11-17)
Time to complete: 9 hours, 53 minutes, 07 seconds
Previous long distance walks or marathons: None
Estimated calories burned: 2600




Part of the reason I'm being so detailed in my blog today....I want an easy reference of do's and don'ts for the next time I do it!!!!




I've broken down the information into five sections:


1. Why I chose as I did.
2. The importance of having a purpose.
3. Pre-Walk checklist.
4. Walk checklist
5. Post-Walk checklist
6. How did I feel post-walk?




1. WHY I CHOSE AS I DID


As many of you know, I set out to do a 26 mile weighted walk yesterday. I've never walked this far in one shot. I'm not a marathon runner, etc. I initially had my outdoor map all set, mileage meticulously planned out, etc., however, due to circumstances out of my control, I had to change the date a couple times and finally came to the conclusion that if I was to get this done, I better just plan it in a way that didn't involve so many arrangements, such as, switching clients around, arranging sitters and rides for my kids, moving appointments, figuring out clothing (layering), for the ever changing Utah weather, restroom stops, etc. Half the battle for getting this walk done is finding the time to do it, as it takes about 10 hours to accomplish. I found the best solution for me was to do this walk on the old dreadmill, I mean treadmill. It eliminated 98% of the issues that kept bumping my walk to another day, so the treadmill was what I went with.


I've compiled the information in an orderly fashion for quick reference should you decide to do your own "Mission Walk", "Marathon Walk", "Ruck", or whatever you choose to call it.




2. THE IMPORTANCE OF HAVING A PURPOSE

I believe one must have an underlying purpose for accomplishing anything they set out to do. Give it meaning, personalize it, attach your emotions to it, and set the ball rolling. Having a purpose gives you inner drive to see things through to the end. As you encounter difficulties along your journey, pull up your purpose and use it to propel you forward, and give you strength. I use this method with all my training, and find it beneficial. Even if you're doing one set of something, make sure you have a purpose or it can become a 'cumbersome' activity. I find this is also the main reason "New Year" resolutions are typically abandoned by the end of the third month:

LACK OF PURPOSE = NO MEANING = NO EMOTIONAL ATTACHMENT = NO PERSONALIZATION = FAILURE!

TIGHT BODY BOOT CAMP'S METHOD FOR SUCCESS IN ANY AREA OF YOUR LIFE...

PURPOSE + PERSONALIZATION + MEANING + EMOTIONAL ATTACHMENT = SUCCESS!!!

My recipe works. Try it and see for yourself.


I chose to personalize this workout by naming it my "Mission Walk" for two reasons:


1. It was done as a tribute to fallen soldiers.
2. I took it as a personal "Mission" to get it done.




3. THE PRE-WALK CHECKLIST


A. ROUTE / CLOTHING
If you're planning on walking outdoors, know your route well. Know ahead of time where you can get food, water, supplies like tape, use a restroom, etc. Know when it gets light out, dark out, what weather to expect, and how to dress for it. One challenge in dressing for this for me outdoors was dressing warm enough in the morning (32 degrees), yet staying cool enough in the afternoon (60 degrees), and not hauling another bag to tote clothes, water, sunscreen, etc., in adding to my weight. Decide what works for you. You might be able to have someone meet you at a specific location to hand off clothes to, refuel, and be on your way.




B. FOOTWEAR
Footwear is as personal as the deodorant you use. When putting in mega miles it's important to find footwear that suits your needs. Many would choose a pair of hiking boots of some type, others a different kind of boot, still others athletic shoes, and yet others five finger shoes. I choose to go with athletic shoes, as this is what MY feet are most accustomed to, as I teach many classes and formats, my feet seem to like them, and they provide ample lateral support and cushion. I did a no-no though and purchased a new pair just for this walk without ever having worn the brand, or even wore them for a couple hours prior to the walk.  I don't suggest doing what I did, as you want to know the feel of your shoes BEFORE you start walking, not during. Be sure whatever you choose is durable, relatively lightweight, breathable, cushioned, and has good lateral support. You may want to consider a gel insert, if necessary.


C. TAPE
Yep, good old adhesive first aid tape is my preference. I had 3 nice blisters forming at mile five. I had put on the wrong pair of shoes inadvertently (my old ones, I was on autopilot), which had too much free play in them. I ignored until mile ten when I couldn't bear it any longer. Blisters can turn you around fast my friends, they'll knaw at you every single step and with greater intensity and pain then you can imagine. I taped my feet at ten miles, put on my new shoes, and was good to go and pain free (blister wise, lol), the remainder of the walk. Had I taped to begin with, I would have had NO BLISTERS! Practice taping, as it is an art. Too tight and you'll cut off your circulation, and have to stop to redo it again and lose time, wait too long and you might lose a couple toes. Wrap too loose and the tape will begin to slide around in your sock, eventually knotting up like a rock in your shoe, no good. Practice.


D. FUEL  / SUPPLEMENT PROPERLY
There is no one way, right way to fuel. The only 'right' way to fuel, is to do what works FOR YOU! I chose to carb load for three days prior, and had a rather good time at it, lol. This worked perfect for me, for this workout this week. If I do it again in a year, I might choose differently only because our bodies are changing all the time. I chose to begin supplementing heavy 36 hours prior. I supplement with what MY body needs. You must decide what areas of weakness you have which might need to be covered with supplements. An example of a few I chose are: Vitamin C to bump up the immune system, B Complex because it gets used up quickly under stress, and B12 for the same reason plus I'm not a heavy meat eater. Choose things you feel are applicable to you and the conditions you'll be facing.


E. PACK WISELY
Small and lightweight. Sunscreen, chapstick, cell phone, and iPod or whatever.




4. WALK CHECKLIST


A. KEEP YOUR SHOES SNUG BUT NOT TOO TIGHT
If your shoes are too tight your feet will be screaming at you by the end of the first mile, listen! If your shoes are too loose, you'll begin to feel the makings of blisters from where there's too much sliding/rubbing going on, you'll know by mile five if they're too loose, listen! If they're just right, Congratulations Goldilocks! Your feet will by happy the remainder. Keep tape nearby though, 'just in case'.


B. CADENCE
Set your end time goal time. Figure out how many miles per hour you'll need to keep pace to reach your desired outcome. If you think you know what 3 or 4 mph feels like, I suggest getting on a treadmill anyway for a good hour at your desired pace, and memorize the feel of it. If you begin going slower due to a blister, you'll lose time, and your end result. Do your best to keep the cadence the entire time. Many times we believe we're at cadence, but as we tire our perception can become misconstrued.


C. DISTRIBUTE YOUR WEIGHT EVENLY
If you favor one foot more than another your body will let know know by mile five, given you have chosen the proper load for yourself. You see, as you fatigue various parts of your body will be kicking in and out, as the mileage rolls on. For instance, you might only feel your shoulders burning the first five miles, hips and back kick in 5 thru 26 miles, legs miles 10 thru 26, calves knot at 15 thru 26, calves begin locking the knee around mile 18 thru 26, then all the above and more let you know they're working hard miles 18 thru 26. Get the picture. If you cater one side of your body, be it shoulder, hip, knee or foot, you increase your chances of injury both during the walk, and after the fact. Stay neutral.


D. FOOD AND WATER
Have your fuel ready to go, nothing complicated. Items that are easily stored, easily consumed, easily digested, no fuss! Ditto water.


E. KNOW WHEN YOUR BREAKS ARE
I generally planned a 5 minute rest per every hour, because I'm a bit high strung, I skipped the 5 minute breaks and opted going longer, and having a longer break. For instance, I skipped the first two breaks and then took a 15 minute break after 3 hours. Do whatever works for you, and your circumstances.


F. PLAN  YOUR BREAKS
Know what you want to do on your break BEFORE you stop, or you'll lose time. Also, be aware, the longer you break the harder everything becomes especially after mile 17, the harder and more painful it is to get started again...


BE MENTALLY PREPARED!!! 




I had my break down to a fine art:


1. Strip the weight off!
2. Strip the shoes off.
3. Hydrate
4. Refuel
5. Restroom
6. Fresh socks, if necessary (Okay, maybe it's just a girl thing)
7. Quick Stretch: Quads, hams, hips, calves, feet, back, chest, shoulders, neck: and rotations too!
8. Make an online update
9. Get the weights on and GO!!!!!!


All in 15 minutes!




G. CHECK YOUR LOAD FREQUENTLY
Be sure  you're carrying it as efficiently as possible. Be sure you're moving it as different areas tire. Be sure you're moving it carefully. As we fatigue, form and technique become that much more important! Keep your focus, and stay tight. It's when we relax the muscles, those worn out joints discover they can move, and they will. If you're wearing a vest, be sure to cinch it regularly, as they tend to loosen up while carrying loads, and moving all over the place.


H. STACK YOUR JOINTS
By stacking your joints, you make it easier on all of them. For instance, keep your knees over toes, hips over knees, shoulders over hips, and your chin up.


I. WELCOME INCLINES
My hips appreciated the incline as it provided relief to an area of the hip that was overtaxed, ditto calves, back, etc. Inclines will move the pressure to different areas providing relief to the old ones.


J. KEEP NECESSITIES AT HAND, EASY TO GET TO.
This means your cell phone, etc. Nothing like having to put down your load to look for your phone.


K. USE DISTRACTION
When things begin to feel overwhelming, distract yourself, do a reality check. Go over your purpose again, and again, and again, feel the meaning to your walk, and press forward. Make yourself laugh, after all, you have lots of time to think. :)




5. POST WALK CHECKLIST
You'll be tempted to fall to the ground after, but don't. Have someone snap a picture of you before you drop your weight! Then:


1. Strip the weight
2. Strip the shoes, socks, tape, etc.
3. Rehydrate
4. Refuel
5. Stretch (this should take place within 5-7 minutes max of stopping, or you'll begin to tighten up)
6. Shower
7. Put your feet up
8. Be aware of your vital signs: blood pressure, heart rate, temperature, etc.
9. Use supplements, if necessary.
10. Rest, walk, stretch, rest, walk, stretch, rest, walk, stretch.......you get the idea. You need to rest, but rest to long without moving and you'll become a stiff board. You'll recover faster by moving the blood, increasing circulation, and stretching on a regular basis.


6. HOW DID I FEEL POST-WALK?


The Day of: 
I reached an ungodly total body pain at 21 miles and it progressed as the remaining miles closed in. It seemed more like an out of body experience by 24 miles, lol. I finished by 3:30 p.m. and could barely walk the rest of the day. For some reason when I finished I had the cold chills which eventually broke into a low grade fever, and was a bit nauseated. The nausea and fever broke, and chills hung on till almost morning, then they were gone for good. I'm assuming it was caused from shocking the body, you know, wake up and , "guess what we're doing today body", type of thing. I made it a point to massage the lower body within 30 minutes of finishing, moved, stretched, rubbed in salves (I'm a Master Herbalist), used the Chi machine, homeopathics, supplements, drank a high volume of water to keep waste, lactic acid, and other metabolic breakdown by-products to a minimum in my bloodstream, and hit the sack early. I woke midnight repeated the whole process again, and hoped for the best. I didn't take any over-the-counter stuff. 

The Day After:
 The next morning I was stiff and sore, but the pain was greatly reduced. I went through my regimen a couple more times during the day. Worked shoulders for an hour (started lighter weight, never made it to my usual numbers, stayed about 5-10 lbs. lighter), and all things upper body for another hour, lightweight, to get the kinks out. Made sure I moved regularly, and by the time I left to teach two Zumba classes (Latin dance, a lot of leg/hip work), I felt really good. My classes went great, all the movement loosened joints up further, and all I had after classes was a slight limp due to some tenderness on the lateral left foot. I went through my regimen one final time before hitting the sack. 

Two Days After: 
Outside of an immense burning/pinching pain in the shoulder when I pick up a heavy object, I feel like I've had a GREAT total body workout. I believe the shoulder will settle down in time, as the kinks and tightness continue to be worked out.


Well, there you have it! If you decide to 'Go the Mile', or 26 in this case, let me know how it went for you. What worked for you, and what didn't.


Health!

This is Amazing but True! The Human Body

Hi Team:


As I was working my legs, I thought I'd have some fun with it, you know...keep the workout alive, put a new twist on it, etc., and record all the weight I lifted. For example, say I held a 25 lb. dumbbell in each hand and did a deadlift. I would have lifted 50 lbs. Say I performed 15 reps of the dead's at this weight. My total would then become 750 lbs. because 50 lbs. x 15 reps = 750 lbs. I know, it gets better. 


I recorded 813 reps total for my workout. I performed just 11 exercises, which were various deadlifts, squats, and lunges. My grand total came to an amazing 69,470 lbs.!!!! Seriously. This comes to 34.7 tons!!! I think that out does the ant, don't you? Personally, I was shocked.


THE HUMAN BODY IS TRULY AMAZING!


This was just one of my workouts. Can you imagine adding up a weeks worth? Whoa. Yes, I'm a bit sore from my workout, but it's a good kind of sore. Yes, I'm a bit Extreme with my workouts, but that's what TIGHT is all about. Think for a moment, how much your body does for you on a regular basis, day in, and day out. One can never take the body for granted, nor the health thereof. Try my experiment with your next workout, and see what YOU come up with. Feel free to post your numbers and your workout on my blog, and we'll keep amazing each other.


WHY DON'T I LOOK LIKE THE INCREDIBLE HULK? OR DO I?


You'd think lifting this amount of weight, I'd look like the Incredible Hulk. I have wee little legs, and am a wee size 46 year old mother, who's given birth to six children. I don't think I look like the Hulk. I don't want to look like the Hulk. Women generally will not turn into a Hulk, as women do not produce enough testosterone. Yes, there are those few women who produce larger amounts of testosterone than the normal female population, however, they are few. I am not one of them. In fact, I have my labs done on a regular basis (every six months), and the results have been the same for years..... I barely produce any testosterone, or progesterone, go figure! This means I must work extra hard, and trust me, 
I DO!


Last year, competing as a Pro (in figure), I was asked to do a urine test because it was suspected I used steroids...I had to laugh, and laugh hard, as I'm sure the Olympic Committee did upon completing analysis of my specimen, and finding this gal produces none. 


I hear many people pass judgement on athletes they say are using steroids. I say unless you're 100% positive, and have seen the urine test for yourself, keep your thoughts to yourself. It's much easier to pass judgement on another, than up your own game several levels, but I suggest this in place of accusations. Put yourself in the other persons shoes, work as they work day in and day out, including the meal plans, etc., for say, a good year, then see if you feel the same way.


Some will read my blog today and think I've added my numbers wrong. I haven't. Some will look at my blog today and give it a whirl and write their own numbers down, and see it comes out much higher than mine! I know this will happen. Go ahead, write it all down, add it all up, and you'll be amazed. 


TREAT THE BODY WITH RESPECT


There are many ways we show our body we are grateful for it, and respect all it does for us:


JILLS TOP 10 LIST OF HEALTHY PERKS WE CAN DO FOR OUR BODY:


1. LOVE
Yes, we must first love ourselves if we are to care for ourselves. Sounds ridiculous, but you might be surprised at how many people really don't like themselves. Learn to love yourself. Look at all your strengths, successes, talents, abilities, and features of yourself you accept, and begin there. Begin nurturing yourself, and follow the rest of the items on this list. 


2. HYDRATE
This means drinking AT LEAST half of your body weight in ounces, each day. This is referring to good old clean, pure water. NOT juice, NOT energy drinks, NOT coffee, and certainly NOT soda. The only item besides water that comes close to water is herbal tea, yes, the decaffeinated kind.


3. FUEL
With all the physical work your body does for you each and every day, it needs fuel of the highest grade to keep putting out. This means a clean, whole foods, non-pesticide, non-additive meal plan. This means plenty of fresh fruit, vegetables, nuts, seeds, whole grains, lean meats, poultry, fish, and so forth. So you're a vegetarian....same principles apply but you must be sure to get ample sources of protein, and be sure you're getting enough B12 and iron, you may need to supplement.


4. EXERCISE
Be sure to get both cardiovascular training, and weight training in. Both have a place in your body's health. Listen to your body, know when to push harder, and when to rest more. Change things up to keep boredom from setting in. Find a partner, join a gym, find a way to make it happen.


5. CLEANSE
Keep yourself clean. Shower/bathe regularly. Clean clothes. Wear clothes that fit right (meaning they are not constricting, goes for belts, too), compliment you, and breathe. 


6. POSITIVE MENTAL ATTITUDE
Yea, I know, we hear it all the time. "Be positive". Fake it till you make it. I believe cleansing begins from the inside-out, and it begins with our thoughts. Thoughts feed the action. If you don't like the action, change the thought! Remember, 


WHERE YOU PUT YOUR THOUGHTS...ENERGY FOLLOWS


That's right. Be careful what you choose to think about. Be careful what you choose to tell yourself. If you catch yourself having a negative thought, come up with three positive ones to make up for it!


7. REST / SLEEP
In todays, have it now society, it's easy to go all day, and skimp on sleep. Don't! Your body needs to recharge, rebuild, de-stress, and decompress. Jip on sleep and you jip yourself. Ditto rest. I hear clients telling me all the time how they have no time to sleep, to rest, I say BS! Fix your priorities. Okay, a few exceptions, of course, are the people such as firefighters, and those with similar, completely, unpredictable schedules, and careers. For the rest of us....are you seriously too busy, or not considering yourself and your health as important as your 'To Do" list? Or is it you haven't discovered how to say "No" to someone, and keep taking things on you have no time for? Or is it poor organizational skills? Yes, there are times when we do have more on the agenda then can be reasonably done every now and then, but it should be the exception, not the rule. I find too many people running, and thinking this is just the way it is, nonsense. You are the driver, aren't you? Take the wheel.


8. LISTEN TO ILLNESS
When you become ill, this is your body speaking to you. Most of the time, it's generally saying, "Listen, I tried to get your attention on several occasions to let you know things were getting out of hand, but for some reason you weren't listening, so now I must begin to shut down, because I'm not happy, and my needs are not getting met." Listen to your body. If you're sick why go to work when you have sick days? Why push a workout? Yes, sometimes illness seems to strike out of nowhere, when this happens, choose to look at it as your body needs to cleanse, take a break, and detox, etc.,  then assist it in the process by drinking plenty of water, resting, and using homeopathics, oils or whatever fits the bill. If you're not in the position to stop, take a day off, etc., do whatever you can to rest, keep your germs contained, and don't take anything unnecessary on.


9. MASSAGE
I look at massage to the body, as sunshine to a plant. It detoxifies, gets rid of the knots, releases tension, relaxes, invigorates, and rejuvenates tissue. It can also speed the recovery process. It is healing mentally, emotionally, and physically. Human touch is best.


10. RECREATIONAL ACTIVITIES AND/OR HOBBIES
Life is too short to not do something we enjoy doing on a regular basis. Hiking, camping, fishing, photography, hunting, swimming, soccer, tennis, mountain biking, martial arts, basket weaving....find what works for you. I believe you should have several. Choose things you can do alone, as well as things you can do with a friend, or group. Have fun with it. Have fun, period! Life is to be enjoyed. Share the joy!


Health!

Weight and Relationships

Todays blog is written with the best intentions, to help educate, motivate, and hopefully alleviate any false perceptions of how a persons weight, can, and many times DOES affect our relationships.


I receive phone calls, e-mails, and texts on a regular basis from loving, caring individuals deeply concerned for the health and well-being of their loved one(s). Many times, when a person is overweight, they feel trapped in a place they'd truly rather not be. I say this as a result of speaking with my clients who have been very outspoken, and brave about confronting their weight. Some have teetered on suicide, others live quietly feeling less than human, and still, there are others who accept themselves for who they are, are happy, and stay active. 


My own opinion is, I do not believe anyone is overweight because they want to be. There are very few cases where genetics play the key factor. Injuries can change a person forever depending on the injury itself. I'm amazed and inspired by individuals who overcome such tremendous odds. 'Soul Surfer', Bethany Hamilton, is an example of faith, strength, and determination. There are many others. 


There are other health conditions that can affect weight gain and weight loss, like hypothyroid, for instance, or a hysterectomy, or cancer. Any health issue that throws the body into hormonal distress can, and many times will throw the body into a confused weight storing machine. For cancer patients who survive, chemotherapy and radiation can forever change the individuals 'make-up', an destroy a once functioning system, making exercise much more challenging, and results much harder to come by. I hold cancer survivors in high admiration. They have been through an awful lot. Many pick up the once shattered pieces and begin living their lives all over again. My dear sister is one of them. I love her with all my heart. One can never be judged. 


In most situations, where there are no health issues, weight gain is a condition that comes on ever so gradually. Where there are eating disorders, and emotional eating, the relationship with food for many becomes a love/hate relationship. If not reckoned with, it can become a vicious cycle where many find themselves too embarrassed to turn for help. 


TO THOSE WHO ARE STRUGGLING WITH WEIGHT
I encourage you to take a leap of faith. To hold your heads up high. Look at yourself in the mirror and fall in love with the person you are looking at. You are an incredible person. Look at all the other areas of your life you are successful. You can be successful at whatever you put your mind to. It is never too late to begin. You are not too old, too tired, too far gone, etc., you have what it takes to get the job done. Your loved ones are there to support you. They do not want you to lose weight for the 'looks' of it. 


THIS IS WHAT LOVED ONES TELL ME THEY DESIRE AND WANT YOU TO KNOW
They deeply care and love you more than you'll ever know. They want you around for a long time. They want you to be strong. They want you to be healthy. They want you to have energy. They want you to be happy. They want to take you places, and make memories. They want you to run around with them, go on trips, swim, climb, and have an awesome retirement together. Perhaps you are already doing these things. Great!  


START WHERE YOU ARE AT, WITH WHAT YOU HAVE, AND TAKE ONE STEP AT A TIME.....
Begin with the knowledge you have. Begin with what you can do TODAY. Visit your physician and get a 'go ahead' for activity. Get any tests performed that he or she feels necessary. Get yourself a nice journal. Begin entering your thoughts, feelings, pictures, and future plans of what you desire in your life. Believe that you can indeed achieve. Learn whatever is necessary to keep progressing. Please, do not be embarrassed or afraid to ask for help. Others want to be of service to you, but do not want you to feel pressured. It must be your choice. 


YOU ARE NOT ALONE


I have studied eating disorders for years. More people suffer from an eating disorder than recognized. Many times athletes, including figure, bodybuilding, and other sports where physique is critiqued and body fat matters, eating disorders can become a silent killer. Ballerina's have had the most exposure in the past for such conditions. I mention this because I want you to be aware that eating disorders are everywhere, not just in the overweight population.


HOW DOES WEIGHT AFFECT RELATIONSHIPS?
From my observations, and speaking with both clients and their families, the number one complaint I hear on both sides is it creates an area of .... contention. Contention of weight related conversations. Contention when a spouse speaks or looks at another of the opposite sex. Contention about meals that are prepared and/or food being bought and brought into the home. Contention about misunderstandings of the situation, and contention about what each side desires, and finding a happy medium. Yes, weight can and indeed many times does... cause conflict within relationships that many would rather not deal with. 


Our body weight is a very personal thing. Words spoken can be taken personally. Sometimes they can be outright painful. When it comes to our lives, health, relationships, and so forth, I believe it is crucial in dealing with these matters straight on, one step at a time. Get counseling where counseling is necessary. Get a trainer when a trainer is necessary. Get a life coach if you feel the need. This goes for both 'sides', until one blessed day, there are no more 'sides' it's just us being us.


I'll never forget when I was living in my 'bubble', I was told I couldn't run, etc., because I would inevitably end up in the emergency room, unable to breathe. At this point in my life, I came home from school turned on the television and ate, and ate, and ate some more. I ate away my boredom, my frustrations, my loneliness. Then, one day, I noticed a stack of pictures that had just come back from summer vacation. I was looking at one upside-down and couldn't make out who I was looking at, as they did not look familiar to me. I was shocked when I spun the picture around and saw it was a heavy ME! I did not like what I saw, and it caused me to question what I had been told by doctors. I decided to take matters in my own hands. No, it was not fun. Yes, it was painful. No, I did not get results overnight. Yes, I was making slow but sure progress. No, I didn't give up. Yes, there were days I felt like it.   


YOU NEVER KNOW WHAT YOU CAN DO UNTIL YOU MAKE UP YOUR MIND TO DO IT! Notice I said 'DO IT', not 'try'. 


It's the little day by day, tedious, sometimes rather monotonous, things that bring about progress , and eventually...success! Do not be fooled, THERE IS NO GRAND MOMENT. The moment is NOW. 


I hope this has been helpful. 
Health!

Limits vs. Boundaries

Limits and boundaries, they seem one in the same... at least according to Webster. I think it's worth our time to consider the limits and boundaries we place on ourselves, in our lives, and at times..... even on those around us.


First off, I'd like to think there is a difference between limits and boundaries. For instance, a limit is something you will not budge on, whereas a boundary is something that can be moved, readjusted, reconsidered, or changed. 


Many times we place limits on ourselves without even consciously realizing it. "I can't do this because....", I can't do that because.....", and then it somehow gets cemented in our thought process that it simply can't be done. Of course this sounds ridiculous, but it happens to people every day, and they live their lives based on these false perceptions, wondering why they're not reaching their goals, and why they're not happy. 


LIMIT. WHO DECIDES WHAT YOUR LIMIT IS? WHY?
Okay, so some limits are set for us, such as speed limits, rules and regulations of the government, etc. What about personal limits though? What have you been taught about your limits? Do you feel you've been raised according to limits? Do you feel limits can and/or should be broken? Do you feel a penalty or a reward of surpassing a limit is warranted, and why? 


I believe it all comes down to what we've been taught. Have you ever challenged your limits? Have you ever been placed in a position where you KNEW you reached your limit, only to discover you had to handle more? How did you feel about it? Did it change your perspective on your limits? I certainly hope so. I meet with clients on a regular basis who tell me their limits, I see otherwise and insist they do things my way. "But I've never lifted that much before.....". They struggle, they swear, some cry, some refuse to do what I've asked. I then refuse to train them. I firmly remind them they came to me to help them, and ask again what they are WILLING to do. 


LIMITS and WILLINGNESS have ALOT in COMMON.


When an individual limits themselves in regards to reaching their goals, they are simply choosing to negotiate their willingness to do what it takes to get there. Excuses are lame. Yes, there are some legitimate reasons why some things can't be accomplished, but they are an exception. The majority of the time, people are simply coming up with excuses, and reasoning why they are not doing what they set out to do.  


Let's place limits where limits belong, shall we? Such as: Acceptable and unacceptable behavior, rules and regulations to keep our country running smoothly, keep freedom alive, and protecting our rights, our families, and our beliefs.


Let's set boundaries for the rest. Boundaries can fluctuate. Let's set goals, and keep at them amidst the obstacles that come our way. You see, when a person sets a goal in terms of limits, and they run into a snag, it's an excuse to bail. When you set boundaries, you simply modify your plan, and keep moving forward.  Boundaries allow for flexibility, flexibility of both mind, body, and the manner in which a course is traveled. Say you set a time limit on reaching your goal. This is good as we need to have some type of accountability to measure our progress with in terms of time, however, if illness has struck, injury, a loss of job, etc., you need not bail when the date arrives and you haven't reached your goal(s), you simply modify the plan and continue forth. 


IF YOUR GOAL IS THAT IMPORTANT TO YOU, NOTHING WILL STOP YOU FROM REACHING IT.  There are no excuses.


BOUNDARIES
One thing about boundaries you need to be aware of:


IF YOU DO NOT SET YOUR OWN BOUNDARIES, 
SOMEONE ELSE WILL SET THEM FOR YOU!


Is this what you want? Someone else determining when you'll wake? What you'll eat? Where you'll work? I think not. There are some things in life that can only be determined by YOU. YOU are your own steward. Yes, we can ask for others opinion, but when it comes down to it, only YOU can decide what is best for YOU. Take a passive personality, for instance. A passive person is one who has not yet learned to set their own boundaries. You've seen it a million times, people being asked to do this or that, and whether they want to or not, need to or not, have time for it or not, they comply. No boundaries. 


My word of advice:
Know what you want in life before your feet hit the floor in the morning. Set your boundaries, yet be flexible. Then walk to the nearest mirror and reconfirm your goals, boundaries, and limits with the person you're looking at, as they are most likely the one to be your biggest challenge. Yes, people set their goals, and silently go about destroying their own plan by making contradictive choices throughout the day. 


Here's my challenge to you: Set your goals, and live up to them for just one day. Then do it the next, and the next, and the next. Yes, it's difficult if you're leaving your comfort zone, but this is how great things come to pass.


Health

End of the Month Assessment #3 of 12

Hi Team:


Here we are, at the end of another month! How did you do? Are you plugging along, setting one foot in front of the other, moving towards your much anticipated goals? Are you realizing the potential to 'Make it Happen'? What are you doing that's successful? What's working in your favor? Who is your main cheerleader? What kind of opposition have you met up with? Have you found more opposition within yourself or opposition that lies outside of yourself? How are you dealing with the opposition, obstacles, etc.?   


If you're still 'stuck in the mud', you'd better begin figuring out why. The answer lies within. Begin by taking a good, long, detailed look at yourself, your habits, your eating patterns, exercise habits, how you spend your time, and most importantly.....YOUR THOUGHTS. 


Yes, our THOUGHTS pre-determine much of our outcome. 


If you're listening to negative self-talk, you better start looking in the mirror every time you catch yourself saying something you'd never say to anyone else, and say three positive things you like about yourself, as you look at yourself in the mirror. The key here is not to repeat the same three things each time you look at yourself. You'll either be standing in front of the mirror for a long period of time (family members will begin to wonder if you've gone over the edge), or you'll learn very quickly to stop feeding yourself negative input. 


You know, it's a blessing we can think and say things 'quietly' within ourselves. Yet, for many, it's also a demon that lets loose way too often, unbridled. Face it, if a stranger spoke the same words to you, you'd be shocked. Don't allow yourself to go on a rampage, even if you've screwed up. If you make a mistake, acknowledge it, take responsibility for it, make up for it, and realize you are human, and it's perfectly human to screw up every now and then. As long as it is not life-threatening, suck up and move on.


We've had three months time to make some progress, healthy progress. All I ask as we enter month four, April, is that you think about what you're thinking, and saying to yourself, and others. 


Simply be 'mindful'. 


You can learn much about yourself with this simple, yet very effective mental exercise. Learn immediately to recognize the spiritual thoughts from the ego based thoughts. Learn to free yourself of the negativity. This is an area where YOU are the one COMPLETELY IN CHARGE of what you do with the banter. Accept or reject. One will keep you on the path to your goals, the other will steer you as far away from them as possible.


May month number four by a success for you!


Health!