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!

Whew....Catching Up!

Hi Team:


As I mentioned before, it's been a very busy month. The pictures I've recently added are from the NPC competition I did a couple weeks ago, March 19th. It was a lot of fun. I originally registered as a Physique Division competitor, however, the division ended up being dropped. I was a bit disappointed, as I felt like a good fit there. Physique is a category in between Figure and Bodybuilding. I opted to go for the Figure division instead. I was very happy to place in both Figure Masters and Figure Short. 


Now I'm prepping for a Pro show next month. Lots of work, but lots of fun, and very rewarding.


The picture of me with all my friends, also pictures my posing coach, Sandy Hancock. She's been training the girls for years and has an eye for the physique, as an artist with paint to canvas. Even though I coach posing as well, I like to get Sandy's 3 Dimensional eye on me, as this is something I cannot do myself. Thanks, Sandy! Wonderful meeting and visiting with all my competitor friends, as well, you are all awesome!


The gal you see me pictured with is one of my STAR clients. I am SO proud of her. She has come a mighty long way to get to where she is today. In fact, she's lost 135 lbs. This was her first competition, and she was very happy to have placed 3rd in Novice Figure. She is an amazing woman. She runs a contracting business with her husband, has two incredible kids, and is fortunate to be alive today. She is currently writing a autobiography which is sure too keep her readers on the edge of their seats! She has been through and overcome A LOT! She is also in the process of finishing up her phenomenal cookbook (e-book) which I will happily have on my blogspot and www.tightbodybootcamp.com and www.jillnix.com sites available for you with a link, you will definitely not want to miss out on. She has the healthiest, tastiest recipes I've ever tasted, no exaggeration. She has been bringing me all sorts of delicious recipes to taste, and each has been dynamite!!! If this isn't enough, she'll also be opening her very own Bistro/Cafe in the beautiful Naples, Florida area. Her name is Gabriella Reeve and you're sure to be hearing and seeing more of her.   Congratulations Gabby!


Health!

Jewelry With A Message

Hi Team,


First off, I want to say how much I've missed everyone, and blogging. It's been a very busy month for me. I have a dear friend who's in the jewelry business, but not just any jewelry, heartfelt jewelry. She is so creative, and puts her loving, creative touch into EVERYTHING she makes. Pictured is a creation she put together just for me! From the "Go Heavy or Go Home", to my name, business, and birthstone, it's all me. I absolutely, positively, LOVE IT!!!  


Now I know a lot of men read my blog as well, and you might not be as excited as the ladies about this, however, you would sure make your lady's day by getting her something like this for herself. It can make a treasurable anniversary gift, special date, event, outing, baby, you name it! Add a few trinkets of your liking and she'll absolutely LOVE it!


For you ladies, what can I say. I know I can think of at least three more designs I'd like The Silver Lime to concoct for me. Come up with your own idea, and she will make it happen, this is what sets The Silver Lime apart from other jewelry. Just click on the picture of my new necklace, and it will take you directly to her site.. Check it out, she does all sorts of things. You will love it!


Health,
Jill

Happiness and Health

What does happiness have to do with health? ALOT! A happy soul makes for a happy person, makes for a happy family, a happy workplace, happy hormones, which makes for a healthy body. Be happy. 


Have you ever been around a negative person? 


D...R...A...I...N...I...N...G! 


Negative people live off your energy folks, avoid them like the plaque. 
Of course we all have times when we're feeling less than upbeat, when life throws us a curve ball, when our hearts ache, but there is something to be learned from the experience and then it is time to move on. Sure it's okay to mourn, to cry, to share our disgruntlements with others, as we are human and humans are meant to communicate. Communication is one way to sort through feelings which allows us to see things more clearly, deal with them more directly, and move forward, with a new hope, with inspiration, with determination. It's when we get 'stuck in the rut', that perspectives can become clouded, and last way too long. This in turn affects the best of all relationships, as no one like to be around a permanent 'Crank'.


WHAT DETERMINES OUR HAPPINESS?


YOU DO. 
You are your own chemical manufacturing plant. That's right, within you lies a powerful system capable of manufacturing all kinds of potent chemicals, which equals endless opportunities. When a person experiences feeling, they immediately begin sending signals to the hypothalamus, which in turn pumps out peptides in relation to what they're feeling. Have the same feeling long enough and these peptides will latch onto receptors in the brain and make a new home. When this new cell splits it has the inherent makings of the same feelings times ten! 


Yes, there are individuals who, for some unfortunate reason, have chemical imbalances that need intervention. This should be the exception not the rule. I find more and more doctors handing out anti-depressants to patients. Utah is known as the Anti-Depressant capitol of the country. What is up with that? If a person needs help, by all means get help, you deserve to be happy. Just be sure it's in your favor, the benefits outweigh the risks, and it's something you're educated about and comfortable with. 


HAPPINESS IS A GIFT
Like all gifts, some are to be shared and others treasured by one. Happiness works much the same way, at times we can share freely, at others times the happiness is tucked away safely. One thing is for sure, happy people radiate, they glow, they are like magnets to those around them. They are easily approached, easy to talk to, easy to spend time with, easy to just sit contently quietly with. 


HAPPINESS CAN BE CONTAGIOUS
Fake it till you make it. Sooner or later the peptides will get the message you mean business and WANT to be happy, and begin working in your favor, and like your happiness, will start affecting the cells around them the same way a happy person rubs off on the people around them. I'm so thankful for happy people, for people who smile, who greet me with a 'Good morning', it makes my day. I hope I too can share the happiness with those around me, as life is too short to be unhappy.


HAPPINESS AND YOUR HEALTH
Happy people get sick less often, miss work less often, have happy relationships with those around them, and in turn save bundles on doctor visits, medications, time off work, fuel, and have been found to have less disease. Coincidence? I think not. 


If you see someone who needs a listening ear, listen. If someone needs a hug, hug them. If their heads are hanging down, help bring their sights back up. We all have our days. We might not be able to help everyone, but we can at least be mindful of those around us. If they respond, wonderful, if they are not interested, then maintain your happiness and be on your way. Many a person has had a better day simply by another individual sharing a smile, or as simple a thing as holding a door open for them. 


BOTTOM LINE
Happiness is important to health, to longevity, to relationships. Happiness is to be felt, shared, enjoyed, and experienced. Like I've said before, evaluate your life, decide what you are happy with and what you are not. Make goals, take action, cast fear aside. If you're waiting for someone else to 'make' you happy you could be waiting a mighty long time. Look within. 


Health!

End of the Month Assessment #2 of 12

Hi Team:

How's reaching your goals coming along? We have another month down. Another month spent. How did you spend yours? Do you feel you spent time with the people you love and care for most? Did you spend time plugging away at your well thought out goals? Did you tackle something and strike it off your list? Did you learn a thing or two about yourself: Who you are, and what you're after? Did you run into any obstacles? How did you handle them? Did you give up or face up? As the song goes, "You might be knocked down, but not out forever." Get up, dust yourself off, regroup, rethink, re-manage, refocus.

I hope you're getting closer and closer to your three items you would greatly desire to accomplish during your life. Take a reality check and notice the people and issues, that are holding you back. Decide how you will handle them, tactfully. Life is too short, my friends, to go about living life as a 1..2..3..4...drill each day. Find out what makes you tick, and enhance it.

I promise you, as you fulfill the things in life you desire, in an unselfish manner, you allow others to do the same. You will set an example to those around you. You will wonder why you procrastinated so long, or felt the task too difficult to manage.

What? Did I hear you say you've been struggling for years to determine what three things you desire in life? Well, do some homework on yourself. Begin by going to your childhood. What were you interested in? Why? Make note of the type of friends you had, books you enjoyed, movies, music, activities, and hobbies you enjoyed. Ditto Jr. high days, high school, and college. One of the most powerful ways to discover your interests is to make note of what you do in your spare time. Put the pieces together. Look for the common thread. You'll discover much about yourself.

WHAT ABOUT THE GOALS YOU SET FOR YOURSELF JUST 18 WEEKS AGO?

Are you making progress? I teach many fitness classes. At the beginning of the New Year, classes are suddenly packed, no joke. By the end of March many will begin to downsize. Ditto the gym crowd. Are you going to ALLOW yourself to become a statistic? True, if you stop attending the gym, perhaps no one will notice, but you will  always know you CHOSE to leave, put it off, decide it was too hard, etc.

WILLINGNESS

Many people wonder why they have such a difficult time sticking with good, healthy goals, meal plans, etc. I'll tell you why, it's because they were willing to make the effort, sacrifice, and be committed for a week, but not a month. Willing for a month but not any more than 6 months. Willing for 6 months but not an entire year. People allow themselves to be worn down, allow commitments to fade, and let convenience take it's place. Sacrifice gets wearing, and "I'll do it tomorrow....." syndrome sets in. Self-doubt arises. Effort is thought of as taxing, so it gets easier to take a day or two off, just long enough to continue to loose focus and drive.

IT ALL BOILS DOWN TO TWO THINGS

1. STAND UP TO YOURSELF

Unless we are willing to stand up to OURSELVES, our own WEAKNESSES, and TAKE RESPONSIBILITY for all our actions and decisions, we leave our self an escape route. The problem with this escape route is that is it all based on PERCEPTION, and a false perception at that. You must stick with something long enough to work your way through the temptations, through the hardships, heartaches, disappointments, and overcome perceived obstacles time after time, after time, until it becomes second nature to you. This is a learned behavior that can only be taught by YOU! 

That's right,YOU are YOUR OWN TEACHER. 

No one can teach you this.

This you must understand:

TO PROGRESS YOU MUST ALLOW YOURSELF TO FACE YOURSELF.

To many people run when they see a part of themselves they are not happy with. I challenge you to stand tall. Look at your weaknesses directly, deal with them candidly, courageously, and relentlessly, you SHALL overcome. Learn to love yourself in the process. No, it's not going to be easy but it's so worth it! However, this you shall never know until you stand up to yourself.

 2. EVALUATE YOUR SELF-WORTH

Yes, self-worth. For instance, many times we will go the extra mile willingly (key word: willingly) for our loved ones: children, spouse, and so on. What about for yourself? Do you think it is selfish? I think not.  

I believe YOU and only YOU can determine your self-worth, after all, this is why it is called, 'Self-Worth'.

It's NOT 'What you think of me determines my self-worth', NOT  'The look you just gave me determines my self-worth', NOT 'The way you treat me determines my self-worth', NOT 'What you just said to me determines my self-worth'. These things not only sound ridiculous, but truly ARE ridiculous! It makes no more sense than giving birth to a child at the hospital, and looking at the hospital staff to wait to tell you what to name your baby. Well, I've got news for you....

YOUR LIFE IS YOUR BABY!!!

Too many individuals go about their daily life letting, allowing, and permitting others to determine their own self-worth! Do not allow yourself to fall subject to this unacceptable situation. If you find that you already have, step up and and begin taking responsibility for not only who you are, but also for what you believe in. Determine for yourself what worth you are. Do not turn to others for this vital information. Look within. If you find areas along the way you're not as happy with, you have the option to change them. Yes, change what we can, and learn to live with what we can't.

Did you say you ARE reaching your goals? Great, then you can relate to what I'm writing about. Keep at it. Stay strong. Keep heart. Keep pressing forward.

Plan. Execute. Deliver. Rejoice. Begin again.

Make 2011 YOUR year. It's not too late unless YOU decide it's too late.

Is your glass half empty or half full?

Health

Shin Splints

Shin splints seem to occur with everyone at one time or another. I believe shin splints are preventable, however, people don’t usually realize this until it’s too late.

If you’re already experiencing shin splints, know the same measures taken for prevention, can also help speed your recovery.

SHIN SPLINT PREVENTATION / HEALING

1. BE AWARE OF YOUR TRAINING - DO NOT TRAIN AIMLESSLY

In other words, if you’re going to run all week, plan your runs. This means planning the distance, routes, intensity, and type of run. Also note the various surfaces you’ll be running on. Note distances in both uphill and downhill as well. Look over the week and be sure everything pans out. If you notice you’re running on a surface such as concrete or asphalt most of the time, you might want to vary it up and find a gravel path, track, or even grass, for various sections of your run. Hard surfaces can cause too much jarring, especially at long distances, and/or when fatigue sets in.

2. BE AWARE OF YOUR TRAINING SCHEDULE

Pay attention to the hours you’re putting in. Log intensity, days you did sprints, biked, hiked, climbed, etc. Be sure to spread out activities according to your training level and knowledge. Be aware of the signs of overtraining. Be aware of attempting too much, too soon. If you’re going to partner up or work as a team, be sure you’re a compatible fit.

3. KNOW THYSELF

If you’re feeling ill, overtired, or just plain stressed out, use caution when exercising. It’s easy to become lax during these times, and loose attention to form, technique, detail, even breathing, which can lead to injuries faster than anything else. If you’re a runner and shin splints are a constant, have a Pro take a look at your stride, how your feet hit the pavement, follow through, and form. Remember to stay light on the feet, and stay in tune to the muscles working, and their level of fatigue.

4. GOOD SHOES

Good shoes are a must. Just because shoes look like new on the outside doesn’t mean they haven’t seen their days. Make note of when you began using a pair of shoes, and keep a general log on the number of hours/miles you’ve put on them. Replace every 500-600 miles. Better yet, have several pairs of shoes, and rotate through them.

5. INSERTS

We all have different feet. A pair of shoes that started off okay for short distances, but wreaks havoc on long runs could very well indicate you need an insert. Most inserts found at stores will work just fine. Be sure to try several types, gel, etc., and replace accordingly.

6. CHIROPRACTORS

It would be nice to think our structural system is perfect, however, sometimes we need an adjustment. The adjustment could very well be in the hips, knees, or ankles. Chiropractors can suggest specific exercises to strengthen the surrounding muscles around a loose joint to keep the issue in check, and eventually eliminate it. For instance, performing various types of calve raises will strengthen muscles surrounding the area of the shin.

7. WARM-UP / STRETCH

Proper warm-up and stretching cannot be emphasized enough. Never shortchange yourself on your warm-up or cool-down, ditto pre and post-workout stretches. Be sure to include a direct stretch for the shin(s) as well. Basically, this involves standing on both feet. Slightly bend your right leg, and tuck your left foot back, placing the top of the foot onto the floor. Simply rotate through the shin area until you feel a good stretch, repeat with your other leg. Be sure to stretch and utilize the full range of motion (ROM) regardless of the stretch you’re doing.

8. ICE

After any type of intense or long duration workout, ice can help reduce swelling and in turn, lessen and even control pain. I don’t suggest using anti-inflammatory medications, or painkillers, both have negative side effects and take a toll on the liver. I suggest icing the first 24 hours as much as needed, and continue a few times a day for up to three days. At this point, I would introduce hot/cold applications then massage the area entirely. If progress has not been made in 14 days or a bit less, I’d see a doctor to make sure you haven’t done some other type of damage.

9. DIET

Be sure to include lean meats, fish, dairy, fresh fruits and vegetables (especially the dark green leafy kind), whole grains, and pecans in your eating plan. These foods are wholesome and contain good amounts of calcium, magnesium, potassium, Vitamins A, C, and E, B Vitamins, and zinc. All are necessary for repair and rebuilding of damaged tissue, and cells. Be sure to include essential fatty acids as well. I suggest ground flaxseed, perhaps 1 tablespoon daily.

10. HOMEOPATHIC REMEDIES

Homeopathic remedies are safe, non-toxic, and are not habit forming. Two I suggest using for shin splints and/or any type of trauma to physical body are:

- Arnica Montana

- Magnesia Phosphorica

Both can be found at a health food store. Take according to the directions on the bottle. Arnica Montana is also available as a gel and cream to work into the skin of the inflicted area, as well.

BOTTOM LINE

We must be aware of our exercise habits, eating regimen, rest/sleep cycles, and mental state of mind. All keep us in good health, and reduce our chances of injury by simply being mindful of them. When you feel pain STOP what you are doing and figure out where the pain is coming from, do not ignore it. Pain is the body’s way of letting us know something is amiss. If you have shin splints, have taken time off, and are beginning to exercise again and feel pain, stop. You need more time to heal, and healing cannot be rushed. Go swimming instead, take advantage of other opportunities, and allow your body to heal.

OTHER HELPFUL RESOURCES

Please read my blogs on:

- Stretching

- Overtraining

- Recovering from Wounds/Injuries

Health!