I was recently at the National Strength and Conditioning Conference in Washington DC where I had the chance to listen to Molly Galbraith the founder of Girls Gone Strong. She shared her story, struggles and triumphs with finding happiness with her body. The message she shared really hit home with me as I have struggled with many of the same issues. It is something I feel very passionate about and I want to continue to improve on in order to help other females and also be the best role model for my two girls. I am taking about self acceptance.
Have you ever looked in the mirror and said "man I look so fat today" or "I wish my arms were just a bit smaller"??? I am sure 99% of the population have done this. What I want for every women out there is to be comfortable in her own skin; to love her body at every stage of life. To be able to wear what she wants, to feel strong, fit and healthy. It is okay to want to change, you can love your body while still wanting it to look differently.
We need to stop criticizing our bodies and others. We are our own worst critic and when we body shame ourselves or feel insecure about our own bodies we often start to project that onto others. Comparing ourselves to others who are build completely different then us, or commenting on how someone else looks: "man that girls should not be wearing those shorts". This needs to stop.
I am guilty of this in the past, commenting on how good someone looks after losing weight. Instead I should have acknowledged the hard work and commitment that person made to reaching that goal. That is the real accomplishment. Completing an exercise you couldn't do before, having a faster time in a race, making the time for yourself while managing work and kids. These are the things we should acknowledge.
So lets make the change together.
If you have a chance to read Molly's Story I highly recommend it. http://bit.ly/2KIAFJB
If not here are her seven tips to help you towards self-acceptance:
And my favorite
7. Train because you love your body, not because you hate your body.
He has been my number one recruiter for the past year and after some time off in July he is back at it and ready to make this his fittest year ever!! I am super excited to see what he can achieve with his positive and determined mind and regular training.
If you are not already a shake drinker there is no better time then the summer to jump on board. Check out these super shakes provided by Precision Nutrition to spice up your shake life!
Super Shakes: A meal in a glass
Congratulations to Sue for an amazing Race over the weekend. This was her first open water traithlon in Oliver BC and she made the podium. Well deserved from one of the hardest working ladies I know.
I love seeing people reach personal goals. I love it so much that I often set many goals for my clients (in my own head without telling them) and get so excited when I see them reached. I must look ridiculous when I am standing in the corner fist pumping to myself with the biggest smile because someone has achieved the goal I set for them. Haha.
My "runners group" who train Monday's and Friday's is a group I love to set goals for. But last weekend was all about goals they set for themselves. Ivadelle, who just started running again after some time away due to injury, ran the Calgary Marathon 10 km run with a goal of 1.03 and she did it. Finishing the run at 1.02.55.
Sheila, who is currently training for a Full Marathon in a couple weeks, ran the Calgary Half Marathon as a training run and ran a personal best!!
Ghislaine ran her first ever full marathon!! I cannot even imagine what this must feel like but what a feat to accomplish.
These ladies should be very proud of what they have achieved already this year. I cannot wait to see what they do next and I look forward to helping them along the way.
Courage and resolve; strength of character - Grit.
Every time you think about quitting, about sleeping through your alarm, but don't, you are building character. There are going to be day's or events in your life you don't feel like getting up: Christmas, vacation, weekends. You have a choice. You can use an excuse "It's the holiday's"; "I'm too tired"; "I don't have time" ; "no one else is getting up right now"; Or you can be that 5% of the population who are owning their mornings to elevate their life. Who do you want to be?
"We become strong, brave and moral whilst standing resolutely in the storms of adversity, difficulty and doubt. It is in the moment that you face your deepest weakness that you receive the chance to forge your greatest strengths. Real power, then, comes not from a life of ease but one of intense effort, devoted discipline and demanding action.
To continue at a time when you ache to stop. To advance when you long to quit. To persist in the instant when you feel like giving up" this is Grit.
The 5 am Club really is about becoming YOUR BEST SELF. It is not about becoming the best in one day but rather working everyday to be just a little bit better. Daily improvements and wins that stack up over time to become excellence. So no matter what your goals are, give yourself the chance to reach them but starting each morning focusing just on you. Before the world wakes up, before kids, significant others, animals, work; take an hour to focus on you.
It's time to leave all the excuses behind. Time to reach your goals.
I was hoping to continue my 5am club posts every week but with getting the new facility ready I fell behind, sorry. Back at it this week.
In the 5am Club, Robin Sharma, breaks the first hour of the day into the 20/20/20 formula: Move - Reflect- Grow. The first part of the formula is MOVE. 20 minutes of Intense Exercise. I will get into some of the benefits of why you should move first thing in the morning but I want to provide my answer to the question I am sure some of you will ask "what if I workout for longer then 20 minutes?" You can definitely do this. You will come up with a morning routine that works for you but here is my typical morning:
4am - wake up - from 4:05am-4:20am I write in my journal -REFLECT
4:30am - drive to the gym. As I am driving I listen to a podcast or audio book - GROW
4:45am - Start my workout (I often listen to a podcast or audiobook as I workout as well) - MOVE
5:30am - Meditate via the Calm app (10 minutes)
6:00am - Start work
Some people may have a workout scheduled later in the day, totally fine. You can still get up and get your sweat on for 20 minutes at home and go to your regular workout you have planned later in the day. You will not die from 20 extra minutes of exercise.
Here are some of the benefits of exercising in the morning.
Brain Derived Neurotrophic Factor - when you sweat from a hard workout your brain releases BDNF which charges your brain. BDNF has been shown to repair brain cells damaged from stress and helps speed up neural connection along with promoting Neurogenesis, the growth of new brain cells. Stimulate that brain to set yourself up for the most productive day.
Exercise releases Neurotransmitters - Increased levels of Dopamine which is the neurotransmitter of drive, and Seratonin, the chemical that regulates happiness. Norepinephrine levels will rise, elevating your attention, and regulation of your amyygdala will help calm your response to daily stimuli, stress, hard work projects or children.
Elevates your Metabolism - fueling your fat burning engine of the body. Not only will it stimulate your metabolism while working but for hours post exercise. Muscle is the most metabolically active tissue in the body
Take home point - GET UP AND MOVE!
This past weekend two of my clients, Julie and Barb, both ran Marathon's they have been training so hard for. The should both be so proud of reaching their goals and all the work they have put in.
Time is valuable. Everyone is busy and everyone prioritizes differently but I cannot stress enough how important regular exercise and personal growth are everyday. I hear it all the time " I just don't have time to workout" or "I'm just not a morning person" . But how much time do you waste browsing the internet on your phone, looking at Instagram, Facebook or snap chat? Watching mindless TV? These things are not going to make you world class. What the 5 am club reminded me is that if I want to be the best in my field, my life as a wife and mother, then I need to put in the work everyday, and for me this meant making a few changes to my morning routine. "Nothing works for those who don't do the work". Here are a few rules from the 5am Club by Robin Sharma, with my added touch!!
Do you need to check social media 20x a day?? Do you really need to unwind at the end of the day by watching mindless TV?? No, these are just habits you have created. Or a crazy idea... instead of feeling the need to always be doing something or looking at your phone, just sit and let your mind wonder. This is often when I think of new exercises! Instead do something to improve what the 5 am Club refers to as the four interior empires: Mindset - read or listen to something that is going to make your smarter, advance your career; Heartset - forgiveness, allowing yourself to move on from hardships of the past in order to improve your future; Soulset - this is your courage, conviction and compassion within. Meditate or take some time in the morning to visualize how you want to tackle the day; Healthset - in order to fulfill your life goals you need to be alive. So longevity is the key. You only have one body in this world so take care of it.
"Excuses breed no genius. Just because you haven't installed the early-rising habit before doesn't mean you can't do it now. Small daily improvements, when done consistently over time, lead to stunning results." It takes 66 day's to make something a habit. Start today. Pick one thing you want to work on and do it everyday. No more excuses. With all your free time away from social media and TV you now have time for that workout!
"All change is hard at first, messy in the middle and gorgeous at the end." -Cchange is tough. Becoming a part of the 5am club may mean changing your morning and evening routine. Sleep is still very important so no more late nights. Even after 66 day's you will have hard days but I promise you will feel amazing when it is 9am and you have already worked out, ate two meals, worked on your mindset, and have three hours of work under your belt.
"To have the results the top 5% of producers have, you must start doing what 95% of people are unwilling to do." - This rule can be applied to every goal you have. If you are trying to lose weight it means saying no to dessert when everyone else if having it. Leaving a party early to ensure you can still get up on time for your workout. If your goal is to become the best in your field it means spending every extra minute you have learning and advancing your skills. "You will not become world class if you do not take the time to make yourself world class.
Remember it takes 66 day's to create a habit. Use the 5 second rule by Mel Robbins (another great book). 5, 4, 3, 2, 1 and Go. Do not think about how tired you are, just get up and go before your mind convinces you to stay in bed.