What happens when you start believing in things you cannot see? Suddenly things that seemed impossible become possible. I had the opportunity to speak at a Mom's Group at Westminster Chapel the other day and they left the topic up to me. As I pondered what I was going to speak about I started to ask God to show me what he wanted me to talk about. The words "Nothing is Impossible" kept coming to mind so I decided to look up the verse in the Bible Matthew 17:20 that I know talks about this. I am well acquainted with this verse because when I first opened Shine every time I would have a hard day or want to quit this verse seemed to come to mind. The verse goes like this "I tell you the truth if you have faith as small as a mustard seed you can say to this mountain move from here to there and it will move. Nothing will be impossible for you" Mathew 17:20.
Reading this passage struck me this time because it was talking about change, and how change only happens when we first believe that it can. In our fitness journey we have to have faith in ourselves that we can transform our body from its current place to the place we want it to be, before any transformation takes place.
So what does it mean to have faith?
Faith is truly belief in something that is unseen. When you first decide to sign up at a gym or you lace up your running shoes for the first time you are putting energy toward something that is unseen a future Hope of more energy, more strength, fitting into smaller clothes, feeling sexier for our spouse something that you do no currently have that you desire.
After having Kayla and allowing my body to heal for the first 7 weeks the Dr. had finally cleared me to get back into the gym. I remember feeling overwhelmed with my body being somewhat scared and wondering if I could really get my body back to where it used to be. There were many days where I lacked belief which is crazy because I have helped tons of women transform their bodies and I know that Strength Training 2-3 days a week and following a plan works! I have watched it work hundreds of times. Yet I still had many moments of self-doubting and thoughts of "I wonder if my body will ever change." Just because I had seen change happen before didn't mean I still didn't need to have faith in myself on my journey.
Here are my five ways I increased my faith and belief in myself which eventually led to getting me back in my pre-pregnancy jeans:
This week think about your belief whatever you are believing about yourself will come true. Use some of the strategies that I listed above to increase your Faith and have greater results in your fitness!
What is the one thing that will make a difference in your Fitness Resolution this next year?
Having a plan
At Shine we pride ourselves on creating individual customized plans for each client but there is a method to our madness.
Let's be honest making it to the gym is hard. It is hard to find time and motivation and most of us only have about two to three hours a week to dedicate to our fitness if that. So making the most of the gym is very important.
So what goes into making a great Fitness Plan?
This all depends on your goal. At Shine we use our time in our Strategy Session to define your goal and then we can work backwards from the goal to create the plan. Having a clearly defined goal will set the stage for any great plan. If your goal is to lose belly fat by summer to look great in your swimsuit or board shorts then we would create a program to target belly fat.
Once we define the goal we have to know our starting place to decide how long it is going to take to achieve our goal and what kind of effort we are going to have to put in to get there. At Shine we use the Functional Movement Screen or (FMS) a series of 7 different movements, to understand our clients starting place in order to help create the best plan to reach each individual's goals.
Once you have a clearly defined goal and starting place you can start to work backwards and decide the frequency of training you will need to reach your goal in the time frame you desire. So if you have a wedding that you want to lose 10 lbs for that is next year you have 12 months to accomplish your goal and working out 1 to 2 days a week could likely accomplish this. However, if that same wedding is next month, your frequency of training is going to need to be more like 5 to 6 days to accomplish your goal. Research says that our bodies need 4 to 6 exposures to an exercise before they adapt to the exercise, so our frequency of exposure will drastically impact our results.
Lastly you need to make sure that you are tracking your progress and tweaking the plan based on actual results. At Shine we record every work out to be able to access if we are on track with the goal. If you intended to work out 2 days but actually worked out 3 you may see faster progress and need to set a new goal to accommodate your increased frequency. If you intended to work out 2 days and were consistently doing that but then missed 2 weeks you may wonder why your progress is not as quick as you hoped but you would be able to see that you were not as consistent. Our bodies will adapt to what is actually happening so we need to track it and make sure we are on track with our intention.
So what is your fitness goal for 2016? If you are already a Shine Clients think about this and tell your trainer so we can be sure to get you to that goal. If you are not a Shine client Schedule a Strategy Session today and Shine can help you make 2016 your fittest year ever and help you achieve things you never thought possible!
**New Year, New You Group Challenge-2/22 through 4/1**
Join us for our Kick Off Party and Fat Loss Seminar on 2/11 and learn more about the game plan for losing 10 lbs in 6 weeks!
Being pregnant for the last 9 months and having pretty much no control over my body has given me a new appreciation for my body and what I am capable of when I am not pregnant. Recently I found myself looking through old Facebook photos and thinking I actually looked pretty good in some of these photos (says my 9 month pregnant self), I was envious of what my body used to look like! Thinking back to when these photos were taken, I remember my internal dialogue and it was not, "I look pretty good," it was more like:
"I wish I had arms like her," or
"I wish my stomach would look like that."
"I am really going to dial in my nutrition this week so I can look like that."
Even as trainers, we struggle with comparison and trying to keep up with appearances.
In our world of instantaneous photos and images, it is so easy to compare our life to someone else's Facebook life. (The life we let everyone see)
Often we can see images and think, "I am not good enough or I could never look like that." Keep in mind, you are just seeing an image not the 6 hours a day that person puts in at the gym or the boiled chicken and veggies they eat to look that way.
When we start to compare ourselves to others, we typically only compare one aspect of our life, not our whole life. Comparison steals our joy and doesn't allow us to fully enjoy the moment because we are constantly focused on what we don't have instead of on what we do have. When we start focusing on the blessing of what we do have, it shifts our mindset and we are able to find joy in the moment. For me, while I was pregnant, I found myself getting frustrated on how my body was changing. Although when I switched the focus and focused on the fact that my body is creating another human, I was able to find joy in the moment.
So what do you need to focus on to find joy in the moment? Is it that you are capable of doing something you could never do before? Or that you finally fit into your size 8 jeans that didn't fit a year ago?
My challenge this week, is to give yourself a compliment and the grace to love the body you have because you only get one.
Summer is officially here and that means teenagers and college students are out on
summer break! It can be difficult to watch your child waste their summer
playing video games or sitting around the house eating junk food. What better way
to encourage a healthy lifestyle than to start a workout routine with them. This can
be a great way to strengthen your relationship with your child while creating
positive workout habits for when they return to school.
Why might you want to workout with your child? Not only does working out
improve your physical health, it also improves your mental health by creating
endorphin production in the brain. This can help build a stronger bond between you and your teen while they are home.
Motivation is the first step. Starting to exercise for a teen that is not physically active
or is self-conscious can be overwhelming. You can help your teen get moving by
starting off small and providing plenty of role modeling and support along the way.
A great way to start is by going on 10-15 minute walks together every day.
Setting a goal is the next important step. Seeing improvements in physical health
can be a critical way to boost motivation. Shine Fitness begins with a free goal
session that can help your teen set appropriate goals for their physical ability. This
can start the process to making exercise a part of their life. Praise and encouragement
on positive steps towards a healthier lifestyle is essential to success.
Shine Fitness combines aerobic exercise and strength training or resistance training
to guarantee results. A 2009 study showed that doing resistance exercises three
days a week could lower body fat and increase muscle, strength, and power in
children and teens. Exercise doesn’t have to be intimidating; every movement can be
modified to your fitness ability. Working out with your teen can only have positive
improvements on your life and your child’s wellbeing. Ask one of our trainers about
the next step to getting your teen into Shine Fitness this summer.
Starting a healthy lifestyle can be a challenge in the beginning, especially if members of your household are not on-board. While success is still possible, it's important to encourage your family and other close friends to join you so the lifestyle can feel easy for the years ahead. Here are a few tips to consider:
Tell them what you've learned. It can be exciting to make new, healthy changes and to stay accountable to your plan, it helps to talk about it. Plus, learning new information and wanting to share it is fun. When it comes to encouraging others to get healthy with you, focus on what you've learned instead of criticizing what they should be doing. Focus on being positive. For example, you could say: "I have started eating vegetables at every meal the past few weeks and I've learned I no longer feel tired after a meal." Something to avoid saying is: "You know you should be eating multiple servings of vegetables a day for stable energy." By stating what you've learned and how it's improved your life opens the door for your friends and family to see if they are interesting in joining with you.
Focus on talking about what you're eating instead of what you're not eating. If you start a conversation with "I'm not eating sugar, pasta, bread, processed foods or alcohol because those foods are terrible for you," you will make them feel uncomfortable. They also might think you're judging them if those foods are currently in their diet. Instead, keep it positive by saying, "I've been eating lots of roasted vegetables, frittatas, fresh fruit, grilled fish and enjoy making easy crockpot recipes." These statements make a person feel completely different and are non-judgmental.
Sneak in the good stuff. This can be a really good trick for picky eaters. Sometimes the thought of broccoli for kids or adults can automatically have a reaction of "yuck!" By finely chopping vegetables into your current recipes, your family may not even notice it, yet they are reaping the nutritional benefits. Sneaking spinach or other leafy greens can also work well in smoothies. If you decide to tell them your tricks, they may be excited to know they like it!
Make it a fun activity. Healthy food can be fun. Get your family involved by having them help you plan a meal. Kids may really enjoy this activity. You could also plan a BBQ or dinner party for your friends and family. Be in charge of the menu and surprise them with your healthy favorites! They may be asking for the recipes afterwards.
Always remember that this is your journey. Encouraging others is important, but unfortunately we can't make decisions for others. Lead by example, keep positive thoughts flowing, and before you know it, you may just have those people following in your footsteps.
Shine Fitness | Bellevue, WA | - "We Are All Meant To Shine" | Shinefit.com
Dear Future Personal Trainer,
Shine (and the fitness industry) is looking for you! As Shine Fitness continues to grow, we are constantly searching for the next Shine Personal Trainer to join our team. As I've been reading articles about recruiting, training employees, and new trends in the industry; I came across this interesting article (starting on paragraph four) by CareerExplorer about "A day in the life of a personal trainer."
If you're interested in becoming a trainer, my advice is to find a local studio or gym and shadow someone. Do you like small personalized studio's like Shine Fitness? Do you like a big club like LA Fitness or a local community club?, or something else? My advice is to understand your style and what culture do you want to work in. Do you want to impact peoples lives and help them accomplish their goals because you have a similar story? Are you willing to put in the extra effort when a client doesn't? Our Shine Fitness job ad (quoted) below stats
"Looking for an opportunity to be a part of a team while helping others to reach their potential? We are seeking motivating individuals who love to teach and are ready to join our ambitious team to become our next Shine Fitness Coach."Our motto is " We Are All Meant to Shine". At Shine, we are teachers even though we are called Personal Trainers. We teach others but we are always continuing to grow and learn in our own industry. Teachers adapt and love teaching because they LOVE teaching.
The fitness industry needs great people like you! Along with Shine, we know four other studios looking for great people. So, if you're looking to get in the industry and live in Bellevue, WA, Shine's Hiring. If you live outside of Bellevue, WA then look up a local studio or gym because I'm sure other studios or gyms are looking for you too!
See you soon Future Personal Trainer!
Our industry needs you.
Shine Fitness | Bellevue, WA | "We Are All Meant To Shine" | Shinefit.com
Career Explorer Article
The fundamental responsibility of a personal trainer is to lead, instruct and motivate individuals or groups in exercise activities. These activities may include cardiovascular exercise, strength training and stretching. Like some other careers in the health and wellness industry, personal trainers can choose the work setting they prefer from several options. Personal trainers are employed by:
Though many fitness professionals are considered “personal trainers,” some have additional duties and differing job titles:
If you are reading this article right now, chances are that you are interested in improving your life. You want to have more success. You want to enjoy a good standard of living. You want to make an impact on the people and world around you. And you want to live a life that allows you to enjoy the good things that you deserve. Being success minded is a great quality. The question is – what are the things you need to do in order to achieve it?
According to David Schwartz in his book, The Magic of Thinking Big, the bdifference between those who succeed and those who don’t doesn’t have anything to do with the size of a person’s brain, but rather by the size of their thinking. In a world that sends messages that ‘destiny is outside of your control’, that ‘whatever will be will be’ and that ‘success is only for an elite few’, it is understandable why many people struggle to think big. But the reality is that the difference between those who achieve their dreams and those who don’t is that they are able and willing to think beyond the norm and ultimately, make BIG THINGS happen.
So, what can you do to make those BIG THINGS happen for yourself? Read on below to get some ideas:
Stop wishing, and start believing. In fact, it isimperative that you foster a belief in yourself that you WILL achieve, you WILL become and you WILL do whatever needs to be done to make your success a reality. Belief, strong belief, triggers the mind to figure out how to make something happen. Belief in success is the one basic, completely essential ingredient that every successful person must have.
SET BIG GOALS No one ever stumbles into success unless they have a very clear goal. Remember that the important thing isn’t where you are, but where you want to go. If you’re not sure where you’re going, then take a minute to answer these questions:
TAKE BIG ACTION A goal is more than a dream. A goal is a dream that has been acted upon. Once you have your goals in mind, then it’s time to get to work to make them happen. Action doesn’t mean waiting for perfect conditions. It means you have to move forward, dig in, and do it NOW!
THINK BIG Your thought processes direct exactly what you will become. Think you’re weak, think you are lacking, think you will lose, think you are second-class and you are doomed to mediocrity. Instead, cultivate and practice thoughts such as these:
Written by Kelli Corasanti owner of Studio 8 Fitness and is an ACE Certified Personal Trainer specializing in functional training. She is also certified as a Youth Fitness Specialist through the International Youth Conditioning Association. She holds a master’s degree in Counseling Education and has previous experience as a Mad Dogg certified SPIN Instructor.
To learn more about Kelli visit http://www.studio8fitness.com/
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