Charter for Compassion
Tuesday, February 9, 2010
Tuesday, January 26, 2010
“99% is a bitch, but 100% is a breeze”
“99% is a bitch, but 100% is a breeze”
Because, let’s face it — You have a lot going on (which can be great!). But the challenge with your extremely busy (and sometimes chaotic) life is that it’s easy to lose your center, become un-balanced, and get distracted from your truth.
You know what I’m talking about, don’t you?
And while it’s really easy to point the finger at everyone else (like your boss, your kids, your employees, your pets, etc) for what’s going on inside of you, the truth is that it’s 100% your responsibility!
Byron Katie that once said: “99% is a bitch, but 100% is a breeze” (NICE!).
And what she meant is that when you aren’t taking 100% responsibility for your life, your mind is going to look for every opportunity to blame, complain, and judge (which is no good for you or the world).
Yet when you can take 100% responsibility for what’s unfolding in your world, you have the opportunity to make conscious choices:
Like when others bring donuts to the office for lunch you reach for your Quinoa and brocolini.
Like when you are getting distracted by Facebook or emails, you can choose to disengage and re-focus your energy and attention on what’s most important. By the way did I tell you I love refferals...
When you commit to being in the drivers seat of your own life, you now have the power to go wherever you want (and that’s when the adventure starts).
7 Days of 100% Responsibility (not as scary as it sounds)
So here’s an idea: for the next 7 days, see if you can take 100% responsibility for creating a rigorous self-care routine that includes
>closing your eyes and being still for a few minutes (meditating),
>moving your body
yoga http://www.youtube.com/user/BobbyDeSaint#p/u/16/0PJn9W_Zvjc
Pilates http://www.youtube.com/user/BobbyDeSaint#p/u/11/H2eQFnSStVs
Kickboxing http://www.youtube.com/watch?v=0fhyxswXF3U
>doing something that inspires you (like reading), and
>eating really healthy and nourishing meal.
These are the 4 pillars of a solid daily routine, and they will help you get focused, energized, clear, and totally on-track. SWEET!!!
Be willing to let go of what’s not serving you so that you get some fresh energy in your life.
Don’t worry if it’s not easy in the beginning. It can be difficult to change (because human conditioning runs deep) but don’t get hard on yourself or begin judging your capability. Everyone struggles during transformation so be easy on yourself.
SHARE your commitment with someone else and ask for their support in helping you stay on track and focused. Even the strongest person needs help sometimes (or a lot of the time). Hey! Maybe you can a partner to join you!
Determine your REWARD for staying true to your path. Think of something really juicy and enjoyable now that you will give yourself for following through…and then consciously indulge baby!
What do you say? Are you in?
Can you commit to doing these 5 practices for the next 7 days? And more importantly, can you take 100% responsibility for making them happen?
This might be the perfect time to sign up for The End Results Summer Fitness Challenge!
Sunday, January 3, 2010
Breaking Point 2KX
What’s Your Breaking Point?
Have you ever heard the story of the boiling frog?
It goes like this…
When you place a lil’ froggy in a pot of boiling water, the frog’s immediate reaction is to jump like crazy to get out of that pot and escape “un-boiled”.
BUT…
If you put that same lil’ froggy into a pot of cool water and slowly heat the water up to a boil, Mr. Frog will just sit there until it’s too late for him to escape. He’ll be cooked before he realizes the danger he is in.
So what’s that mean to you?
It’s simple.
A lot of us are making seemingly harmless little decisions everyday (you know, getting the chips with your sub at Subway or turning that one reward meal into three each week).
Each one of those decisions adds more belly fat and with enough of these bad choices can lead you down the path to some really serious and nasty diseases.
We’re slowly allowing ourselves to be boiled.
We are…
Making small little diet mistakes each day that then become bad habits and cause us to gain belly fat...
Making excuses to skip workouts and slowly get off track...
Waiting and waiting and waiting to get started ...
Not looking deep inside ourselves for internal motivation to change ...
Not seeking out social support from others ...
And just not taking baby steps each day to improve our health, fitness, and body transformations
So I have one question for you…
What is your “breaking point” required to to stick to your program and keep up that motivation? What will finally cause you to make the healthy changes for good and what do you need to help you stick to it?
Have you ever heard the story of the boiling frog?
It goes like this…
When you place a lil’ froggy in a pot of boiling water, the frog’s immediate reaction is to jump like crazy to get out of that pot and escape “un-boiled”.
BUT…
If you put that same lil’ froggy into a pot of cool water and slowly heat the water up to a boil, Mr. Frog will just sit there until it’s too late for him to escape. He’ll be cooked before he realizes the danger he is in.
So what’s that mean to you?
It’s simple.
A lot of us are making seemingly harmless little decisions everyday (you know, getting the chips with your sub at Subway or turning that one reward meal into three each week).
Each one of those decisions adds more belly fat and with enough of these bad choices can lead you down the path to some really serious and nasty diseases.
We’re slowly allowing ourselves to be boiled.
We are…
Making small little diet mistakes each day that then become bad habits and cause us to gain belly fat...
Making excuses to skip workouts and slowly get off track...
Waiting and waiting and waiting to get started ...
Not looking deep inside ourselves for internal motivation to change ...
Not seeking out social support from others ...
And just not taking baby steps each day to improve our health, fitness, and body transformations
So I have one question for you…
What is your “breaking point” required to to stick to your program and keep up that motivation? What will finally cause you to make the healthy changes for good and what do you need to help you stick to it?
Monday, November 30, 2009
T’is the last month of the year…still time to make progress…
Well hey everyone! T’is the last month of the year…still time to make progress…
Transformation Tip:
The harsh reality is that most people do not want to see you succeed. People will try to hold you down. You must make an effort to hang around others who share your goals to lose weight, and so that you can leverage their knowledge, commitment, support, and success. It’s research proven that when you hang around others who succeed that you will also succeed
“Figure yourself out; spend some time in introspection” - Frank McKinney.
That’s a brilliant idea…
…so take 10-15 minutes for yourself to write down where you’re headed for the rest of the year, and what plans you want you to accomplish in 2010 and then put in some action steps you need to follow to reach those goals.
Keep it simple and clear.
Answer these questions:
1) Is the life you’re living worth what you are giving up to have it?
2) Are you doing what you want in life?
3) Are you living the personal life that you want?
4) Are you doing enough of the little things that make you happy?
5) Are you spending enough time with the people that make you happy?
6) Are you making the best use of the limited time you have in your one lifetime?
Simple questions. Simple answers.
Make a simple plan.
Develop simple solutions.
It’s sometimes a jagged little pill to swallow, but good things come to those who are willing to work hard
Transformation Tip:
The harsh reality is that most people do not want to see you succeed. People will try to hold you down. You must make an effort to hang around others who share your goals to lose weight, and so that you can leverage their knowledge, commitment, support, and success. It’s research proven that when you hang around others who succeed that you will also succeed
“Figure yourself out; spend some time in introspection” - Frank McKinney.
That’s a brilliant idea…
…so take 10-15 minutes for yourself to write down where you’re headed for the rest of the year, and what plans you want you to accomplish in 2010 and then put in some action steps you need to follow to reach those goals.
Keep it simple and clear.
Answer these questions:
1) Is the life you’re living worth what you are giving up to have it?
2) Are you doing what you want in life?
3) Are you living the personal life that you want?
4) Are you doing enough of the little things that make you happy?
5) Are you spending enough time with the people that make you happy?
6) Are you making the best use of the limited time you have in your one lifetime?
Simple questions. Simple answers.
Make a simple plan.
Develop simple solutions.
It’s sometimes a jagged little pill to swallow, but good things come to those who are willing to work hard
Tuesday, November 24, 2009
3 SECRETS of Your Holiday Fat Burning Plan
3 Secrets of Your Fat Burning Holiday Plan
If you want to LOSE fat over the holidays…
Losing fat and keeping the weight off over the holidays is easier than you think. And I'm going to show you exactly what you need to do to lose fat while enjoying yourself at big meals and parties over Thanksgiving, Christmas, and New Years.
There's just 3 simple steps you need to follow.
1) You need to plan out your reward meals in advance. Remember, it is a big psychological boost to your fat loss program if you can still enjoy your favorite foods while transforming your body. So here's what you need to do. Simply grab a calendar and mark off the days when you have a big meal planned. Don't forget, you get at least one meal per week when you can have whatever you want. That means you can mark off Thanksgiving Thursday, and then your work holiday party, then your family Christmas dinners, and any other event you have planned. Once per week you get to reward yourself for doing such a great job with your program. So enjoy!
2) The second thing you need to do is plan out your fat burning workouts sessions in advance, so you know exactly what you need to do in order to free up more time for holiday parties, shopping, andmerry-making.
3) Stay strong with social support. Now more than ever is the time of year when you need to spend time with your trainer, workout buddy, at End Results. Make sure you are still checking in and sending your nutrition logs. Get help and support on sticking to your fat burning plan over the holidays.
So that's all you have to do...just follow that simple 3-step planof reward meals, planning, and social support, and you'll lose fat over the holidays.
If you want to LOSE fat over the holidays…
Losing fat and keeping the weight off over the holidays is easier than you think. And I'm going to show you exactly what you need to do to lose fat while enjoying yourself at big meals and parties over Thanksgiving, Christmas, and New Years.
There's just 3 simple steps you need to follow.
1) You need to plan out your reward meals in advance. Remember, it is a big psychological boost to your fat loss program if you can still enjoy your favorite foods while transforming your body. So here's what you need to do. Simply grab a calendar and mark off the days when you have a big meal planned. Don't forget, you get at least one meal per week when you can have whatever you want. That means you can mark off Thanksgiving Thursday, and then your work holiday party, then your family Christmas dinners, and any other event you have planned. Once per week you get to reward yourself for doing such a great job with your program. So enjoy!
2) The second thing you need to do is plan out your fat burning workouts sessions in advance, so you know exactly what you need to do in order to free up more time for holiday parties, shopping, andmerry-making.
3) Stay strong with social support. Now more than ever is the time of year when you need to spend time with your trainer, workout buddy, at End Results. Make sure you are still checking in and sending your nutrition logs. Get help and support on sticking to your fat burning plan over the holidays.
So that's all you have to do...just follow that simple 3-step planof reward meals, planning, and social support, and you'll lose fat over the holidays.
Saturday, November 21, 2009
A Serious Damage Control Workout Before The Big Feast!
This circuit workout is built specifically for this special occassion.
Its meant to maximally torch calories,
boost metabolism, and
deplete muscle glycogen(sugar) stores
that will go along way to allowing room for some holiday treats!
Crank out this Turkey Day Workout.
Get After it!!!
Sunday, November 8, 2009
Stay Strong!!!
Ahhhh...To be young and agile! LOL! Check me out @20secs in.
Now we’re all entering the heart of holiday season here now, but I want you to stay strong !
Now if you still have Halloween candy sitting around, let’s go to our Transformation tip:
The harsh truth is…”If it is in your house, you’re going to eat it.”
So get rid of the junk, and don’t let it get there in the first place! Do not rationalize a reason for it to be there. Just dump it. You WILL feel better about it, you WILL benefit from it and you WILL NOT have to stop yourself from eating it because it wont be there!
and now check out this research study…
J Am Coll Nutr. 28(2):159-68. Adherence and success in long-term weight loss diets: the dietary intervention randomized controlled trial (DIRECT).
The scientists wanted to see if people could stick to different diets.
They studied 322 overweight men and women in 3 diet groups:
Results?!?!
Greater weight loss achieved when diets sustained for longer than month-6 was the main predictor associated with success in weight loss.
So sitck with it...
Holidays were a trigger to a significant decrease in adherence followed by a rebound.
Be ready to get back on track...
Generally, the most irresistible restricted food items were cookies (45% of dieters) and fruits (30%).
Just dump it...
Among the physically active (n = 107), 44% reported a tendency to eat less after exercising.
WORKOUT!!!
Whats the new buzz at End Results?!?!
Pilates!!!
When? Tues/Thurs @10
I'm sure if you twist Jessica's arm she'll add more classes or Personal Training too!
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Have you heard of fitness bootcamp workouts?
http://www.facebook.com/home.php?#/event.php?eid=169286526344&ref=ts
You’ve probably heard me mention them recently, but I’ve just discovered a surprising new benefit to these types of workouts (and ALL partner and group workouts in general). In a recent issue of the Economist, I stumbled across an article reporting this…
“Research shows that if you train with others, you can endure more discomfort and you can train harder.”
That means more results, and it’s just one more reason why you should be training with a partner.
The right training partner and environments are crucial for success. Get after it! http://www.facebook.com/home.php?#/event.php?eid=169286526344&ref=ts
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