10 Tips for Success With Your Fitness Program

1. KNOW WHAT YOU WANT!
Sure, everyone already knows they want a great BOD, the problem lies in not defining what exactly you want from there. Are you a strength athlete? Endurance athlete? Power? Are you looking to lose body fat? Do you want to put on muscle? Do you want a body for looks,  performance, or both? You see, you need to be as specific about your fitness goals as you are about the tools necessary for building a new home for yourself. You wouldn't build your new home out of Play-Doh, would you? Nor should you live day by day 'hoping' for the body of your dreams to come to you magically, without any thought or serious planning on your part. Plan. Decide what it is you want. Plan some more. Execute. All systems GO!!!


2. LET GO OF YOUR 'BAD' HABITS
These 'habits' are a nice way of giving you a poor excuse not to fulfill your goals. These bad habits, are also called addictions. Yes, addictions. If you can't live without it (or even feel as though you can't), whether on a daily basis or not, it has control of you. Is this what you really want? Whether the addiction is food, alcohol, work, sex, or recreation, it must be dealt with, and dealt with FIRMLY, and with RESOLVE! Get professional help if you need it. These habits are a crutch, a cradle, and a sinkhole all wrapped into one. DO NOT BE DECEIVED. DUMP THE TRASH!


3. STICK WITH YOUR PLAN!
Work your plan. You put a lot of time and research into it, right? Let's not change plans faster than we change updates on our Facebook. Do not be tempted to change your plan just because so and so said this or that. Do not change your plan because you don't see or feel different and it's been a whole 7 days. You must give your plan time. Learn about yourself in the meantime.


4. EAT PROPERLY
Many people either eat too much or not enough. Your body must be fed regularly to be happy, maintain sufficient hormonal levels, blood sugar levels, and balance. Food is fuel, and fuel is energy. Energy is a Godsend. This energy fuels not only your workouts, but also your brain, your ability to deal with and handle stress, as well as, recover and rebuild necessary cells within your body.


5. DRINK WATER IN A SUFFICIENT AMOUNT
I know of few people who might actually drink too much water. The problem lies more so in not hydrating enough. Again, every cell in your body needs water on a continual basis to regulate itself, release toxins, flush metabolic waste, and other elements out of the system. Drink at least half your body weight in ounces of water, each day. If you exercise, are outdoors, or use caffeine, double it! If you feel bloated, begin where you are at, and gradually increase your amount. 


6. MAINTAIN EXERCISE HOMEOSTASIS
This is an important principle far too many ignore, including athletes. People tend to either go Obsessive Compulsive Disorder (OCD), or exercise in a seasonal type pattern. OCD's keep pushing themselves despite what their body is telling them. They can have a significant injury and continue to push themselves until a serious injury is sustained. Seasonals are the folks who stick with a program for a week, or few months then take the same amount of time off. Consistency is key.


7. GET YOUR REST AND SLEEP
This is another area where we tend to go all or nothing. The highly motivated keep going and going, until they reach exhaustion, and HAVE to stop, and rest. The highly unmotivated, are happy sleeping morning, noon, and night. Again, we need to find a happy medium. OCD's are afraid if they rest a day, they will get fat. This is a misconception. You must remember, resting and getting your sleep are another way of getting a workout in. You see, we must rest and sleep to grow, recover, and rebuild. Cut this process short, and you're cutting yourself short.


8. LISTEN TO YOUR BODY
Pain is an indication of something amiss, LISTEN. Investigate. Take charge. Chances are you can still workout around the area, but at least acknowledge what is happening with your body. Ladies, if you stop menstruating, take heed. Headaches, dizziness, and fatigue are all languages your body uses to communicate with you.


9. DO YOUR HOMEWORK
Do not be gullible. There are no quick fixes. There are no magical supplements. YOU are the magic. Don't buy into everything you hear, see, or read about. Do your own research and see what pans out for you. 


10. BELIEVE IN YOURSELF
Yes, believe in yourself. You knew I was going to say this sooner or later. Do not wait until you think you have the perfect plan, perfect gym, perfect clothes, perfect meal plan. Make a suitable plan, and get to work on working it. You must do this day in and day out. Sometimes you won't feel like it. Sometimes you will plain not want to do it. This is where your test of inner strength comes in. TIGHT Principle #1 is STRENGTH MOVES FROM THE INNER SELF TO THE OUTER. Strengthen your inner self. This will be the topic of another blog. Gotta run!     


Best to you!   

The Warrior Within

WE ARE ALL WARRIORS TO SOME DEGREE
Yes, the Warrior Within. I believe each of us, to some degree, carries within us the Warrior Spirit. When I say this, I'm not referring to battle warriors who are setting out for war in a physical way, rather I'm referring to the Spirit that resides within the Warrior. However, we can certainly liken battle warriors going to war, to everyday situations we as a people, and society, face. Yes, face. Warriors stand up and face what's coming their way, plan the best strategy possible for the time available, and make do with the provisions on hand, take confidence in their plan (or mission if you will), and press forward, not looking back. No "Could have's, Should have's". It is the doubter within each of us that wants to run, to deny, leave it to someone else, or plain give up, that sets the dividing line between Warrior and Coward.


DOUBT
Doubt is a demon. Doubt will take you off the path to your chosen, longed for goals faster than an Air Force jet flying though the sky. Doubt weakens, destroys, causes low self-esteem, low self-confidence, runs from responsibility, and if left unattended, will run every aspect of your life, leaving you with nothing but lingering moments of pure satisfaction here and there. I believe doubt is a tool of the devil. He uses it among susceptible individuals. He looks for those who haven't yet chosen to stand their ground, and see what they are made of. 


WHAT IS A WARRIOR?
A Warrior is someone who shows great vigor, courage, and aggressiveness, when necessary. A Warrior displays characteristics of power, confidence, accomplishment, integrity, and honor. You say you want to be a Warrior? You say you are a Warrior?  Perhaps you are. Congratulations, as this means you have paid your dues, and continue to do so, as the way of the Warrior is hard work, long hours, many trials, tribulations, heartaches, and from such experiences arise the growth and education necessary for the Warrior to learn. Few there be who can truly endure the path of a Warrior. 


WHAT KEEPS PEOPLE FROM DEVELOPING THE WARRIOR WITHIN?
Many things keep people from the Warrior Within. First, and foremost, I believe an individuals greatest challenge is the basic concept of having faith in ones self. Trusting in ones self, and ultimately... being true to ones self. You know if you are true to yourself. What do you choose to do when no one is looking? What do you choose to do with your 'spare time'? What are the the thoughts you think? How do you spend your money? Hell, even how you earn your money, all tell something about yourself. People who are true to themselves go to bed at night, sleep, and sleep well. Those who are not true to themselves do not, and will not ever have, peace of mind as the Warrior does. One cannot live in contradiction to themselves, it's Universal Law, my friends. 


Many people find it's easier to go see a movie (Thus taking them out of reality for awhile), then face what they need to face. People tend to eat, entertain themselves, cater to addictions, and do anything possible to keep them from becoming a Warrior, or allowing the Warrior Within to manifest itself. I call this self-sabotage. Don't get me wrong, entertainment is great, let's just not let it replace more important items on our life's agenda. People fear growth, change, and loss of control, yet these are the very tools a Warrior must use to move forward in life. Once a person discovers these keys, life changes, so long as they are willing, ready, and can let go of fear.


"The biggest challenge a person will ever face in life, is them self." Jill Nix


DO NOT BE DECEIVED
There are many warriors amongst us: Cancer survivors, military survivors, survivors period. Survivors of anything and anything you could ever imagine. These are the people who have given up blame. They have given up excuses. They have given up reasoning. They have learned to 'let go', to receive, to believe, to fester up from within an undeniable power greater than anything they've ever experienced, and walk with it. They have chosen to humble themselves, give, teach, and live from their hearts. They have been to hell and back, have allowed themselves to learn from it, grow from the experience, and live their lives accordingly.


THE WAY OF THE WARRIOR IS SACRED
No one can judge. We all go through hard times. Some thrive and come out that much stronger, others wilt and we never see, nor hear, from them again. The way of the Warrior is a sacred experience. Life is a sacred experience. May we walk each day with faith unwavering, and trust that we are equipped to handle whatever we need to handle. May we learn from one another. May we never judge another, as we have not walked in his, or her, shoes. May we each have the strength, commitment, and dedication to walk the way of the Warrior. May we pause to assist those who need our help, encouragement, and steady hand, when they may be experiencing a moment of weakness. 


I challenge you to look up vigor, courage, (healthy) aggressiveness, power, confidence, accomplishment, integrity, and honor. Write their meanings down. Memorize them, if being a Warrior is important to you. Decide where your weak points are, strengthen them. Decide where your strong points are, utilize them. Most importantly...DECIDE. You see, you must take action on what you believe in. You must weave it into your everyday life. You must be active in it's growth, as no one can do this for you, but you yourself. 


May we each have the strength to stand tall, decide, commit, and follow through.


Health!


Note: One way to develop the inner Warrior is to attend TIGHT Camp, consistently.  

schools out!    

   summer special !

- 5 Campers per platoon

- Meet 5 times per week

- For 4 Weeks

- $200.00 each

- Includes a personalized ‘FREE’ 

  meal plan for the month!!!!

This is a GREAT opportunity to get in shape, form new habits (as it's over 21 days), lose body fat, gain muscle, tone, and truly see and feel a difference. This camp is well worth the investment, as it is not only physically transforming, it is life transforming, empowering, and will help you reach your full potential, regardless if your goal is fitness related, or not.  

Make your reservation today!

www.tightbodybootcamp.com - Contact tab.


Note: Want to hold a TIGHT camp but live out of state? No problem. Contact me for requirements. 

Time to Catch Up!

Hi Team:


I apologize it's been so long since I have posted. It's been a very, very, extra busy month for me, with some unexpected twists and turns. Like I always say, "Expect the Unexpected"! It has also given me the opportunity to take a breather in other ways, and do some self-evaluating. I'm grateful for the opportunity to have this self-reflective time, as it has helped to further cement the people, events, and agendas that are truly important to me. I hope you may do the same. Please, do not wait for some unfortunate event to open your eyes to what you believe in life, what gives you strength, what puts bounce in your step each day, and makes you want to leap to your feet as you awaken each morning, or the people who mean the world to you. I make an assessment each day both upon waking, and before retiring for the day, however, this last event was enough to take the assessing to the next level. I'm grateful.


Here we are in May. It's outdoor time. Okay, I know for many of you it's outdoor time all year round, but for us folks here in Utah, the weather has been unpredictable. We've had a day here and a day there where we've had a touch of true spring weather, you know, warm sun on your skin, the birds are singing your tune all day, the sound of children playing echo's throughout every neighborhood, and you hear the breeze rustling through the leaves, yes, leaves, not bare branches. It is truly an amazing time of year when the earth seems to renew itself, refresh itself, and send a sign to all of life on earth that all is well. At the same time, we witness both far and near the fierceness of Mother Nature, as she unleashes her power in various ways. Nature is truly amazing, fascinating, and yet terrifying at the same time, yet, we go on. 


I believe this is how we must approach life, as well, one day at a time...with amazement, gratitude, fascination, and yes, at times we may even become terrified, yet, we too, must move through the emotion to the other side if we are to prevail, if we are to overcome, if we are to endure, if we are to succeed. Apply this method to any goal, obstacle (real or perceived), or relationship in your life, and you will indeed, succeed. You see, it is when one stands still, makes no decision, takes no initiative, and simply lingers from day to day, that they die a slow death, along with their goals, dreams, desires, and future plans. Walk, my friends. Move, decide, plan, execute, fail here and there, and yes, succeed. Sure, stop to smell the roses along the way, regroup, reassess, refocus if necessary, then keep scooting your way along the roller coaster of life with all it's thrills, and at times, disappointments. Recognize both for what they are. Embrace the moments that bring you peace, enlightenment, and serenity. Share. Believe. Achieve.


Health!

Happy 
"Armed Forces Day"!
Thanks to all those who have served, are now serving, and those who serve in the future. God Bless.

Mothers Should Have Service Contracts

"Happy Mothers Day!"

My BFF sent this to me. 




MOTHERS SHOULD HAVE SERVICE CONTRACTS!  by Patricia Aune

Mothers ought to come with a maintenance agreement; for a complete overhaul every five years, three kids, or 300,000 miles; whichever comes first.

It makes sense.  A properly maintained mother is bound to be a better mother, providing more years of non-stop service.  If the Department of Labor or the Department of Consumer Affairs decide to prepare a bulletin of how to keep a mother running smoothly and operating at top efficiency, there are several points they ought to consider:

FUEL
Most mothers will run indefinitely on hot cocoa and pizza-burgers, but an occasional additive of gourmet meals for two in elegant surroundings will add efficiency.

MOTOR 
A mother's motor is probably the most dependable anywhere.  A mother can start and reach top speed from a prone position at a single cry from a child.  To keep that motor operating at peak efficiency, regular breaks are recommended, leisurely bath and nap ever 1,000 miles, a baby-sitter ever 10,000 miles and a two-week live-in sitter ever 100,000 miles.


BATTERY 
Batteries should be recharged regularly.....roses and candy are often sufficient.


CARBURETOR 
When a mother's carburetor occasionally floods, it should be treated immediately with kleenex and a soft shoulder.


SPARK PLUGS 
When sparks begin to fly, avoid driving for a while.


SPEED 
Do not drive at prolonged high speeds or breakdowns are likely, usually in the form of flooding carburetors or malfunctioning spark plugs.


CHASSIS 
A mother operates best when properly maintained.  Her wardrobe should be changed every fall and spring.  Regular exercise should be encouraged.  Tune ups, a change of hairdo and make-up, should be part of the regular maintenance.


LUBRICATION 
Mothers need regular lube jobs.  Compliments are the cheapest and most satisfactory type of lubrication.  Lubricate regularly and spark plugs are not likely to malfunction.
Just by following these simple instructions, the average mother should last a lifetime, providing efficient service.

End of the Month Assessment #4 of 12

Here we are, at the end of another month.

ARE YOU GAINING SUCCESS?

Are you making much anticipated progress? Are you on a roll? Are your friends and neighbors wondering what has gotten a hold of you? Are you happy? Hallelujah! Rejoice! Make note of all your accomplishments, mentors, favorite books, quotes, music, and anything else that you have found helpful on your journey. I’d love to hear your feedback.

HOW WAS YOUR MONTH?

Did yours fly by or pass ever so slowly? Was it a month of fulfillment, or a month of procrastination? How are you doing on your path to reaching your goal(s)? Did you get closer? A lot closer? A baby step closer? Remember…

IT’S NOT THE SPEED AT WHICH ONE TRAVELS THAT MATTERS, ONLY THE DIRECTION!

ONCE DIRECTION IS IN ALIGNMENT (COURSE IS SET),  THEN ACCELERATION WILL TAKE PLACE.

WHAT DIRECTION ARE YOU TRAVELING IN?

Forwards, backward, sideways? Where are you going? Do you have that outline we discussed in previous months blogs? Keep in mind, not having a plan is like going to the grocery store on an empty stomach. We all know what happens…you come home with a boatload of items you thought you just had to have (not on your list, of course), but rather sanctioned by the gut that was growling from the moment you entered the store. And yes, we all know the outcome…FAILURE, if you were planning on sticking with a meal plan. You see, to get to your goal(s), you must eliminate, or at least learn to discern what your obstacles, temptations, and items of distraction are, or you will forever be driven here, there, and everywhere, as the wind.

LIST YOUR TOP THREE OBSTACLES

Yes, right now, actually get a piece of paper and write them down. When your through, go back to item number one and come up with a solution to your obstacle. Yes, write it down. Do the same with the next two items. Now, you have NO EXCUSES! I encourage you to begin immediately on eliminating your obstacles, one at a time. Don’t wait for tomorrow, or Monday, or when school’s out, after blah, blah, blah!!! Work it into your schedule by working it into your mind right now, that it not only CAN be overcome, but will be done by YOU!

LOOK IN THE MIRROR AND MAKE A DECLARATION TO YOUR SELF.

There was a schoolteacher who vowed to not shave on 9/11/01 after the Trade Center Buildings went down, until the culprit(s) had been captured. He had a mighty long beard, and shaved it 5/1/11. He made a personal declaration, and you can, too.  

WHAT ARE YOU WAITING FOR?

You have a dream? You have a goal that you’ve been forever trying to reach? Seriously, what are you waiting for? Are you afraid? Is it fear of failure? Is it fear of what you will do next if you finally reach that one goal? What is it? Personally, I believe it’s better to try and fail a million times, than look back with regret for not having truly, 100% went for it. Living with guilt, remorse, and/or regret is an energy drainer. Turn that energy into constructive progress. Life is too short. Do not allow yourself to put off what you can do…TODAY! Begin making choices, choices that lead to success. Begin using your brilliant thoughts, you have them. Do not put off for another day, as you cannot hold back the hands of time.

I’ve shared some of my past on previous blogs, and mentioned before, “I’m here on borrowed time”. I’ve had my times of WALKING THE PLANK.  I believe this is why people think I’m high strung. I prefer to call it “Excited to live life”! Each day as I see daylight emerge from the darkness, I thank God for another day. I feel like everyday is my birthday.

WHAT IS WALKING THE PLANK?

My clients and teams know what I’m referring to. Walking the plank is when you hit an area of your life in which you have no control, you walk through the refiners fire, things get hot, you get uncomfortable, and you must learn new coping mechanisms, as you’ve already burned through all the previous ones. You are at the end of the plank, you can see nothing but darkness. You don’t know what lies ahead, water, land, rocks, sharks, sand, a big pillow, or the abyss. You have absolutely no clue. You must take what I call the faith walk. You must trust in whatever it is you trust in, and walk FORWARD as there is no turning back, if you desire to progress.

My friends, we cannot sit on the end of the plank. Life grows dull. Indecision is a killer. Take charge! If you feel uncomfortable where you’re at:

MOVE ON, PRESS FORWARD, STOP DOUBTING YOURSELF, AND TRUST IN A HIGHER POWER

to keep you on track. Today is May 4^th, what will you do TODAY? Grasp it, live it, rejoice in it, then let it go……

Health!