2016 is here: Time to take action!

2016 is here. Are you going to keep waiting for life to happen to you, or are you ready to take action?

I read the book “The Organized Mind” by Daniel Levitin and a specific passage really spoke to me about three principles that lead us toward INACTION in a large social group that are ingrained into our psyche. First is the desire to conform. We are driven by the need for acceptance. We want to be seen as agreeable so that we can blend into the group. The second is social comparison. We compare our actions in terms of other people's actions and want to make sure that we're seen as similar. The third one is the diffusion of responsibility. Let’s say for example that you're the only person that witnesses an emergency. You are definitely going to take action and help out, right? But if there's a bunch of people there, the responsibility is spread out and everyone is waiting for someone else to take the first step to do something about it.

That used to be me: I sat around waiting for things to happen to me. I did the bare minimum and wondered why nothing was getting better. When I was approached by my friend about being a Beachbody coach, I thought: I don't know what it means to be a coach; I don’t have a “beach body”; I’m not healthy, why would anyone look to me for help or as an example?

But over the last 2 years, I have learned how to live a healthy lifestyle. I still have insecurities- who doesn’t?! But I will rock a bikini when I’m at the pool with my daughter and I don’t care what anyone thinks. Now I have an inner confidence to be myself and to not care what the group is doing, thinking, or saying. I no longer have a desire to conform. As far as the diffusion of responsibility goes, I’ve realized that I have a responsibility to teach my daughter what it means to be healthy and strong and confident. No one else is going to do that for me.

I am no longer living a life of inaction. I’ve learned about confidence and the tools to be healthy. Now I teach them to other people and inspire them to make changes in their lives and families. If you think the you would like to be captain of your own ship instead of waiting for someone to take the steering wheel for you, then I would love to have you join my team or accountability group. Please leave a comment or contact me on Facebook at www.facebook.com/boeknowscleanliving  

A playground epiphany

I was at the playground earlier with Addie and I got to thinking about what my life was like before I got in shape- before I joined Team Beachbody as a coach. Even though she wasn’t that old at the time (about a year or year and a half), the playground almost seemed to be a punishment for me because I couldn't do anything with her. I didn't have enough energy to run and play and chase and climb with her. Yes, she's having fun without me, but don't you hate it when your kids say “Mommy come down the slide with me” or “Mommy can you lift me up? I can't reach the monkey bars.” If you're stuck on the bench because you can't fit in the swing, or you can’t run around the playground with your kids…that was my life before I got healthy and got the wake-up call that I needed. I have a little girl to keep up with and set a good example for!

I asked Addie a question of “Is it more fun when mommy plays with you at the playground or when mommy watches you?” What do you think she said? Of COURSE she said it’s more fun when I play with her!!

I do still get tired and need breaks, so I’ll tell her to just give me a minute. Right away I see that she'll get deflated because I didn't have enough energy for her. I just need a minute or two to catch up, but if that's your life every day and you don't have the energy to keep up with your kids, and you see that you don't see that little glimmer in their eyes when you're chasing them or you're going down the slide after them and stuff like that… If my wake-up call is the same as your wake-up call then here it is: I'm reading it for you!!

If you want accountability and encouragement while you are making healthy changes in your life, or if you’d like to see what Beachbody Coaching is all about: how just getting more fit changed my life in other ways, how it pays my bills while I provide support for other people changing their lives, I’d love to share this opportunity with you.

Living a life of "action" vs "inaction"

*Please watch** This is from my heart.

A passage from Daniel Levitin's The Organized Mind really struck me today. 3 ingrained psychological principles lead humans toward INACTION in a group. 

1. The desire to conform

2. Social comparison

3. Diffusion of responsibility

This was my life before becoming a Beachbody coach. In the last year and a half, I've learned how to be healthy, found an inner confidence to be myself and to not care what the group is doing or thinking, and to take responsibility for myself and also for teaching others to do the same. 

For a free sneak peek at what it is I do as a coach, comment below and I'll get you added to the group!

T25: can you really see changes in 25 minutes a day for 5 days a week?

Winter 2014

 

          As I'm doing #throwbackthursday throughout my fitness journey inspired by Beachbody, I have come to the late fall/early winter of 2014 and my first taste of Shaun T. I am not a huge fan of cardio because I always flash back to times as a kid being overheated or feeling like my heart was going to beat out of my chest or about to pass out from overexertion. Granted, during those times I was not in shape, but those memories still affect me today. I was looking for something new and was really intrigued by T25 being only 25 minutes a day and 5 days a week. Something being 10 weeks long was a big change for me because PiYo was 8 weeks and the 21 Day Fix is obviously 21 days long.

          I started T25 in late October and finished at the end of December. I continued using the 21 Day Fix meal plan with the portion control containers but did allow more leeway for fun holiday indulgences. I HATE feeling deprived...that makes me want *whatever it is* even more! Plus I am learning to focus on the scale less and less so I knew it wouldn't be the end of the world if I gained a pound or 2 over the holidays. But WOW Shaun T makes you WORK in those 25 minutes and I was a sweaty, smelly mess after pretty much every workout. The calorie counts on my Garmin Vivofit were really high for being only 25 minutes. That's what cardio will do for ya: burn calories! 

          T25 comes in 2 rounds: 5 weeks of Alpha (your foundation) and the 5 weeks of Beta (when the moves get harder and some weights/resistance band are incorporated into the workouts). There is also 4 weeks of Gamma *sold separately* that focuses on strength. I am actually redoing T25 and adding Gamma to it now in July 2015 so I will add a post about Gamma when I finish it. Alpha, being the foundation, is a great introduction to fitness. There is a modifier to make the moves low impact because there is a LOT of jumping and even my knees needed a few weeks to get over their creakiness when doing the moves. I love how Shaun builds up to a difficult move through a progression. He doesn't have you start out doing a high knee run: first you march, then slow jog, then fast. Every move is taught in a progression. My daughter Addison learned the word "focus" during my time doing T25. The workout is actually called Focus:T25 and many times a workout you will hear Shaun telling you what the focus for a particular move is, or to keep focused, etc. So this workout has been dubbed "the focus workout" by Addison.

          I know the difference between 25 and 30 minutes is not that much, but in a heart-pumping workout....5 minutes is a huge difference! I loved that I could get in a super sweaty workout in less than half an hour and still have time for holiday preparations. Since I had only done shorter calendars before, the workouts got a little stale after 5 weeks. Especially because you do each workout 1-2 times a week. There are 5 workouts in each phase, but Friday is a double day so you'll do a workout twice in one week. I ended up mostly doing 1 workout Friday and the other workout Saturday and taking Sunday off. Personally, having 2 days without a workout starts me on the slippery slope of then skipping again Monday...and having to get back on the wagon.

          The biggest difference I saw in myself after 10 weeks of T25 was my core. It was like every move in the workouts secretly activated my core. I maintained my weight, which isn't bad considering I did this during the holidays and did let myself indulge a bit. I lost 1.5" total, with a tiny bit coming from my thighs, hips, and waist. My picture, I think, shows the best transformation. I think my core strength changed the most, and my endurance for cardio did too. So I may not have become a Shaun T groupie, but I did love this workout and if you need a kick butt workout (almost all of the workouts require no equipment) in less than half an hour, this is the one for you!

Sharing more than my highlight reel: getting real with you all

You all have seen my progress pics, sweaty post-workout selfies, or action pics. Earlier this week I posted how I've lost 40 pounds in the last 16 months from Shakeology and Beachbody programs like the 21 Day Fix, PiYo, T25, and Les Mills Pump. The stats and posed shots look great, but I still suffer from times of frustration because I still do not look "perfect" or how I'd like to be. You see, I've NEVER had abs, and I've had stretch marks since junior high when I gained a lot of weight but didn't hit a vertical growth spurt until a couple years later. My core has tightened a LOT in the last 16 months, but there is still a lot of excess skin on top that I'm working on, and those stretch marks don't show any sign of leaving. But you know what? I don't want to just post my "highlight reel"- I want to actually BE REAL with you. Throughout this journey I have come to love my body and the miracle of carrying a baby for 9 months and nursing for 36 months (and counting). I might never have a completely taut tummy. But I never want my daughter to think that her outward appearance is what defines her. So I'm showing you my "flab" today to show you that I'm not perfect. Looking perfect is not how I measure my success. It's how I feel on the inside.

 



Beachbody's motto is: decide, commit, succeed. My story started with a decision 1 year ago, I commit and recommit daily to making myself better, and I find little successes along the way. I want my friends, YOU, to find this life changing transformation in their life. All I'm asking for is for you to make that decision and commit to it with me. I'll help you succeed, just like my coach did with me. I would love to help you start this type of inner and outer transformation. Please reach out to me via email, Facebook, or comment below.