fitness

Your Responsibility

Sweat.  Daily.  Seriously. I know that my fitness routine (my life) is sometimes daunting and to many seemingly impossible.  I am never trying to get someone to move their body as much as I do, unless they would like to.  But, movement is what life is about.  There are all kinds of ways to get a good sweat and all you need to do is try various activities to find the one that works for you.  Self-care also includes what you use to fuel your body and your mind.  These are your tasks in this life along with whatever you decide is your work (spiritual or otherwise), however, many of us refuse to accept the responsibility of taking care of ourselves and instead make excuses as to why it doesn't or isn't happening.

One of my favorite excuses to staying stuck in stillness are not having enough time.  Enough time for what?  20 minutes?  You don't have 20 minutes?  Really?  Are you being honest?  Maybe your excuse is you don't know what to do.  Ok: Jumping Jacks, Push Ups & Sit Ups - Do 20 each, 19 each, 18 each, 17 each all the way down to 1.  Now you have something to do.  Next.  You don't like exercise?  Do you like looking and feeling good?  Sometimes you have to do things that aren't fun for your own good.  Next.  Maybe you don't think that how you think about something matters.  Ask others, pay attention, see how thoughts become reality.  If this is something you already know and you feel like having to pay attention is too much work, ok.  I think that living a life that you don't like is a lot of work.  Mastering your thoughts is hard but has a much better outlook.  It is your choice of course.

Let's face it, most excuses are not valid.  At some point you will matter.  What you use for your fuel will matter.  How you think about yourself will matter.  Whether your body moves regularly or not will matter.  Imagine waking up feeling ready to go without needing an outside stimulant.  Imagine not needing 10 hours of sleep.  Imagine having energy that allows you to dance, play, sing, enjoy your entire day.  Imagine that for yourself and really see it, visualize what that person would look like, feel like, speak like.  How would that person behave.  That person is you.  It is possible, but you first have to care about how you treat you.  How you feed you.  How you move you.

One day you will begin to stop making excuses and begin living a life you never thought was possible.  One day you will expect, from yourself, the very best and, one day, you will actually be able to give it.  It feels great to hold yourself accountable, to take charge of your life and to feel great in the process.  It really does.  We have been given this wonderful life to take care of.  We have been entrusted with our selves and most of us are abusive parents.

Get started, get going, get it done.

xo

a

A New Way to Partaaay!

Howdy yall! Today was a busy day.  Sundays are my Mondays, so to speak.  I have 3 classes all in the morning, one after the other.  Today was a little different.  I agreed to teach a charity ride at noon, directly after my last class.  One of my riders at FlyWheel SLU had an idea.  She wanted to have a birthday celebration at her new favorite place.

She recently decided to get her health back.  In the past she'd been fit and focused on taking care of herself.  Years later, with children and work taking the priority, she found herself in not such great shape.  Enter FlyWheel and my class.  We connected right away.  Her energy is strong and direct.  She is a powerful person and is (as a friend described) a change agent.  She brings people with her wherever she goes… part of her journey is to be a catalyst for others.  I love seeing the people she brings to class to share in the experience that, for her, has been life altering.  She let me know that my brainwashing, er, um, coaching is working.  She no longer hates it and knows that she is doing good for herself.

Instead of having a party where she gets gifts and people eat and drink, she decided to have a ride at FlyWheel.  All of the monies collected would go to two charities of her choice and her guests would get to SWEAT!  It was a complete success, a full class and a great party.  I love that she was determined to bring people together for fun and health as a way to celebrate.

Her charity birthday cycle class  got me thinking.  What if we celebrated events in our lives by living our lives in a healthier way?  What if we went to a fitness class, took a walk or hiked when something amazing was happening in our lives?  Instead of destroying brain cells why not detox a bit to show appreciation for yummy things in our life?  For most of my adult life I have celebrated my birthday by working out.  I enjoy seeing where I am on this new year.  How am I doing?  Where is my mind at.  Am I connected to myself?  It is a time for me to reflect and reconnect with me.  I also don't buy into the idea that getting old means deteriorating.  So far each year I have gotten better.

I challenge you to take your celebrations to another level.  Are you willing to celebrate by loving yourself instead of numbing, destroying, and harming yourself?

xo

a

Working Out!

Howdy! "I have to exercise in the morning before my brain figures out what I'm doing."  ~Marsha Doble

I work out several times a day.  This daily practice is a part of a dream realized.  Movement keeps me going and I appreciate it every day.  There have been times in my life where I had a hard time motivating to go to the gym.  The most recent time was after about a year of living in Seattle.  My nephew had passed away the year before and I was feeling unmotivated.  I was coaching rowing at Lake Union Crew and my wake up time was 4:30am.  I normally get up with very little effort, but during this time I was actually tempted to hit snooze again and again.  Finally, I went to a doctor who discovered that I was so low in Vitamin D that I needed a prescription to get it to a safe range.  I remember feeling soooo much better in a short time and haven't really been stuck in a rut since.

There were times, in the past, where I would walk into the gym, lift some weights, talk to some folks, lift more and leave.  I could spend 45 minutes in the gym and get 20 minutes of work in.  Seriously.  I saw this woman in a gym today doing just that.  I was working with a client in a small fitness center when a woman came in and got on the treadmill.  After about 7 minutes she got off, grabbed some water and slowly returned to the treadmill.  She started it, then stopped to play with her iPod.  She spent another 3 minutes on the treadmill then left.  All of this was done with the guise that serious effort to work out had been made.  It was a beautiful dance.

It dawned on me that she was not unusual.  She was me, in the past, and lots of folks right now.  She would say she had worked out today.  She would say that she went to the gym.  You know what, going isn't enough.  10 low impact, interrupted minutes isn't actually a workout.  I know that many fitness mags and 'experts' say that any movement is good and that is fine.  I am a proponent of actually working out, of getting your heart rate up, of sweating, of showing up instead of just being there.  We all could use a little kick in the ass when it comes to getting our workout done.  Stop making excuses and bringing distractions.  You get out of your workouts what you put into them.

If you are finding that you are lacking motivation it would be helpful to ask to get your Vitamin D checked.  It makes a huge difference if you have been living with a Vitamin D Deficiency.

"Those who think they have not time for bodily exercise will sooner or later have to find time for illness."  ~Edward Stanley

xo

a

On Your Mark

"I am too positive to be doubtful.  Too optimistic to be fearful.  And too determined to be defeated."  ~vandon Yeehaw!

I LOVE winning.  It's true.  The other truth is that everybody does!  Ok, not everyone but most.  As an instructor and coach I am not competing in the same way I do as a rower, runner, Words With Friends player.  Instead I compete to get my athletes as fit as I can get them.  To bring them to health and wellbeing in the best way for them.  I become their biggest fan, their resolve when they have none, and their answers when they are questioning.  I find fulfillment in the work that I do and for that I am grateful.

I haven't competed in a race or event that wasn't connected to supporting a client in quite some time.  So I haven't actually tapped into my own personal desire to compete for Aina in a while.  Basically I haven't had to be in that place that I put my riders, clients, athletes in and then coach them through.  I hadn't had the opportunity to compete with me for me.  Until recently when I joined The LAB - A Crossfit Gym on Eastlake.  I am not doing anything that is amazing, just small workouts of the day (WODs) when I show up… but compete I am.  Because my schedule is packed with teaching and training I don't get to the gym as much as I would like.  The two times that I have had the opportunity to compete I have had the fastest time overall completing the workout that was assigned.  Can I tell you how fantastic that feels??  It is GREAT!  Seriously.  I love competing and I love seeing the hard work that I do pay off in a way that I enjoy.  One of the many benefits of being fit is being able to swing a kettlebell until the cows come home. :)  Yep.

Now, just because I compete doesn't mean I have to win or that I get upset when I don't.  I am a coach, and a very good one, and I understand perspective.  Prior to that I was an athlete that was new to competing.   In my freshman year of college I lost a huge race as a part of a team that had, up to that point,  won everything.  I was devastated.  I sobbed for hours on the floor in my dorm room while my then boyfriend grew ever exhausted with me not getting ready for a date we had.  I felt overcome with sorrow for the work I put in only to lose by less than a second in the Championship.  It was so hard because I had never experienced that kind of loss before.  The loss of a race.  The loss as an athlete.  It was a very important experience, one that I grew tired of quickly and realized shortly after the final tears fell that I was taking things way too seriously.  It was a game.  It was FUN, right?  I needed to see how seriously I took it, how important it was/is for me.  I figured out that I didn't need to be devastated by a supposed loss.  I learned that it was during those time when most of my information was gathered to lead me to amazing future successes.  I learned that the how in dealing with anything matters more than what the anything is.  I also learned that the toughest competition is within… moving to a stronger place within yourself.  Doing more than the day before.  Pushing through no matter what.

I know people who get afraid of competing, who think it is negative because they feel that it puts others down, or leaves others out.  There is nothing wrong with loving being first in something.  It feels good.

I believe that we often don't compete because we don't want to lose not because we don't want to win.  Are you not competing because you are afraid of the work it takes to be great or because you don't think you ever could be?

xo

a

 

"I'm not in competition with anybody but myself.  My goal is to beat my last performance." ~Celine Dion

Walk The Walk

As a life coach and as a fitness coach I spend a lot of time helping people own where they are in order to move beyond it, if they so choose.  I help people lose weight, gain muscle, let go or hold on, find their voice and own their choices.  I help people find and embody confidence.  I spend a lot of time helping others to change their lives.  It is an amazing 'job' I have and I appreciate it almost every moment. Because I spend a lot of time speaking to others about their ideal selves it only makes sense for me to do the same thing.  After all, how effective would I be if I wasn't living what I was giving?  If I wasn't walking the walk?  I feel that for anyone to be a truly effective leader they have to know how to follow.  I feel that for anyone to be an effective coach they must have been coached.  This brings me to my first cross fit experience, which was on Thursday.  I shouldn't say first… because it isn't.  It just has been a long time.  It was fantastic and I am excited to continue on the journey of being new to something and then mastering it.  It keeps me in the place of learning and growth and challenge.  As a coach, counselor and friend experiencing myself in various ways helps me connect to others where they are.  It is too easy for any one of us to find a niche and just do whatever that thing we do is.  It is unbelievably important to push our comfort zones regularly.  When we go to that place that scares us and come out of it we are better able to reach others that are in the same place.  Your work is you… through that work others will benefit greatly.

We are all teachers.  We are all students.  We are all learning and teaching one another.

What area of your life have you been ignoring that may need some attention?  Where do you find you may not be walking the walk?  Is there someone in your life that you "know" needs something but won't listen???  How do you see that trait in you with you?  Are you ignoring your own advice regularly?

Stay present.  Be love.  Shine Bright.

xo

a

Get Up, Stand Up

I am asked all of the time how I have so much energy.  Well, I spend many hours a day moving my body vigorously and that stokes my fire for the rest of my day.  It is like breathing into the flames to bring more heat. Regardless of the weather, of your sleep habits, or your energy level, MOVE your body.  You will feel so much better for it.  Whether it is a jog, tennis, basketball, volleyball, cross fit, indoor cycling, rowing, doing BodyRock TV, or 8 minutes of jumping jacks.  Give your body the opportunity to flush out energy that is sitting and needs to flow.  Give your body the opportunity to sweat out toxins that it cannot without a little push.  Give your body the opportunity to stretch and reach and show some of the potential for movement it has.

We are not supposed to sit all day.  In Australia there was a study of more than 200,000 people that concluded that those who sit most die soonest.  Exercise does not take away this effect, though it does reduce it greatly.  People who sat more than 11 hours a day had a 40% higher risk of dying in the next 3 years than people who sat less than four hours a day.  (This was concluded after adjusting for age, weight, physical activity and general health status).

Yes, I mean to scare you.  If that will get you up out of your chair and into a gym, or outside, or in your living room to begin a daily exercise routine, then so be it.  So many of us worry about working out too much.  Worrying that our bodies need to 'rest' and that we need to let the soreness retreat before we move our bodies intensely again.  Hogwash!!  Worry about the effects of being physically still.  Say you workout for 45 minutes or 3x/week and sleep 8 hours a day. You still have almost 15.5 hours left in your day.  Do you spend most of it sitting?

"We're finding that people who sit more have less desirable levels of cholesterol, blood sugar, triglycerides and even waist size, which increases the risk of diabetes, heart disease and a number of health problems." ~Steven Blair, Epidemiologist

So, how can you tweak your daily routine to take the sitting out of it, just a little bit?  Give your body a break by moving it most of the day.  You will not be sorry.

xo

a