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June Newsletter

The last few months have been very exciting here at Energized4Life Fitness. New and old clients have been getting started on their wellness goals, and we have had a couple groups finish our new online nutrition habit-coaching program. So far, people are getting great results by becoming conscious as to just how aware they really are, and building further awareness from there. The online coaching was developed to help people adhere to their goals by taking daily action steps towards their goals and being accountable for those steps. So far it is working great! This is what a few of our clients have had to say about the program:

 

“After signing up for the online coaching 10 weeks ago I can definitely notice a huge difference in my daily routine. I feel better energy wise and have created multiple healthy habits that I could never seem to keep up with prior to signing up. These habits are a huge element towards my journey in achieving my goals! Definitely recommend this!!”

“Personally I did find that I was constantly reminding myself of the habits so that I could honestly check them off.”

“Brilliant online coaching program! Not all of this was new information, but it was in a format that made it so easy to incorporate the habits into my day. I learned some great ways to make simple yet effective changes to our family’s lifestyle. Highly recommend to anyone and everyone looking to make some lifestyle changes!”

Based on how the program was designed, that is some great feedback! As with anything new, we are constantly making tweaks to the program and individualizing based on the client. As we’ve made our way through the habits, we’ve found that some people may need a little longer with a habit, and we can make that happen! That is the great part about it being designed personally by yours truly; I can help everyone individually.

The schedule is almost full again, but we do have one mid morning, and one lunchtime spot still available for personal training. We also have another group starting the online nutrition coaching on Monday June 20th with 4 slots open.  If you are interested in one of these spots, please drop me a line at elaine@energized4lifefitness.com. I would love to hear from you!


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Mindset matters!

I read a powerful saying somewhere online this week that really rang true with me: “you are not a tree, so if you don’t like where you’re at, then MOVE.”

Some may find it easy to go around thinking our mindset doesn’t matter, or thinking that putting any effort into our mindset is pointless because it isn’t real work and won’t make a difference anyway.

Before you read any further, I’d like you to take a moment to imagine yourself going through your day only thinking about the worst possible outcomes for every scenario you encounter and tell yourself that you should have done better. Be a real life Eeyore. Once you are in full swing of being miserable, imagine how those around you are acting. Are they feeding off your misery? Are they avoiding you? How are your efforts turning out today? Are you sucking at everything? Does your world just seems like a big mess?

If you decided to take a trip in your imagination, that is great. If you decided that it all seemed very negative and just decided to continue reading, that is good too (and I don’t blame you).

Maybe you know a real life Eeyore. The waiters always screw up their order and some karmic gods make all their lights turn red. Work is something they can only bitch about, and there is a good chance that they have more negative things to say than positive. A miserable person usually sulks through life with a “poor me” cloud over their heads. You probably noticed that others tend to avoid a miserable person.

Now let’s change our attitudes. Be that optimistic happy person. Do you notice that people want to be around you? When you get stopped at a red light do you think, “great, now I have a chance to fix my posture or take a breath?” When the waiter brings you the wrong food, do you take it in stride and wait for them to make it again? Maybe you can give the wrong order a try, who knows you might like it! When your kids are driving you crazy like they do, do you take a big breath and be thankful for them and all their crazy? When you have salad and chicken for lunch again are you thankful that you get to nourish your body rather than be miserable about spending the time to eat healthy?

I think every one of us has the potential to be extreme and most of us settle somewhere in the middle. We all have our good days and our bad days. Why not try one day at a time to focus on the positives to help shape your mindset to one of growth and prosperity instead of a mindset sheltered in negativity? Maybe you won’t notice changes in your big picture, but I challenge you to try. I have clients work on this all the time and over extended periods, it is amazing how goals are reached and there is a new ease and energy for their attack on life.

If life gives you a lemon situation, take a few moments to decide whether you are going to stew on that lemon till it goes rotten, or devise a plan to make lemonade!

Shitty things will still happen in life, but your attitude towards them will either build you up to conquer, or let the shitty things win. Ultimately, it’s up to you.


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Being “selfish” and feeling guilty

I find it hard to understand why in today’s society we are deemed selfish for doing something for ourselves. In all honesty, most of the time it isn’t even society doing the judging, but ourselves. Then you have the moments when you want to do something “selfish”, but talk yourself out of it and later regret the decision. This is something that I find myself guilty of: I convince myself not to do something because it would be selfish, and later regret it and feel guilty. For example, I’ve found myself feeling like I should be playing with our little #dictator, or hanging out with family and friends rather than working out. Working out in these situations feels selfish because of the pressure to be present with someone else, but you shouldn’t feel guilty about taking care of yourself!

I’ve had many clients tell me they missed their workout or didn’t do any food prep because they HAD to do something else. Upon further discussion, it usually comes up that they didn’t HAVE to do anything, but they felt guilty about working out when they had other things they could be doing.

Let’s explore some situations you may be faced with and some possible solutions.

1. Little Suzy has soccer practice, and you feel guilty for not watching in order to get your workout done. So you sit there and feel guilty about not doing your workout and watch Suzy at practice instead. I see two possible ways to turn this situation into a positive:

a. You ask your trainer for a program that you can do at the park while you watch Suzy. Heck, you could even ask some of the other parents to join you.

b. You leave Suzy at practice and go for a quick run or a quick workout at your nearby gym. Yes, you would be missing Suzy’s practice (we aren’t talking about a gold medal game here), but you would feel great for doing something for you (call it selfish if you want), and your time spent with Suzy post-practice will be of better quality because you will be present with her and not dwelling on the workout you missed.

2.  The guys or gals want you to go for beer and wings. They harass you, saying that you never make time for them. Maybe they even throw in the “you are controlled by your workouts” card. So off you go for wings and beer because you don’t want anyone teasing you about what controls you, and you sit there feeling bloated, gross and guilty for not doing your workout. The best solution in my opinion would be to invite the guys or gals to a field and play some soccer, or put on your helmets and jump on your bikes and go for a ride. Since I am all about balance, I suggest you go for some wings afterwards. Now, that’s a win-win!

3. You have a deadline to meet at work, but you have a planned lunch hour workout. While you know that skipping your workout will leave you feeling guilty, you decide to stay at your desk to work through your lunch anyways. You now risk errors as a result of the distraction of a  guilty conscience as well as the lack of mental clarity from being a blob at your desk.

The more you move, the sharper your mental clarity and productivity will be, so there are a couple scenarios I see as winners for while you are at work:

a. Get up and walk around your floor, or up and down a few flights of stairs. Set an alarm every hour to remind yourself if you have to. Oftentimes work deadlines are important, but so is your health and the quality of your work. The 1-5 minutes of movement every hour is only going to make you more productive and have you feeling better by the end of the day. This will leave you with the mental willpower to get a workout in after work, and make a healthy dinner instead of ordering pizza.

b. You get up and go for your planned workout. It’s okay to be “selfish” and not feel any guilt. It is your lunch hour after all. There is a good chance that your deadline “that you aren’t going to make if you so much as glance away from your computer” is in your head, so it’s time to re-prioritize. Yes, an hour away from your desk is an hour you aren’t working, but when you get back to your desk, you will be much more productive and mentally sharp which equates to higher performance.

All of these situations can be considered when it comes to healthy eating and food preparation. Instead of feeling guilty about not eating any vegetables or having pizza for dinner, why not re-prioritize your day to day so that when you reflect on your day you can say that you made the best possible decisions you could.

You can do your food prep with your kids or friends, you can walk the extra block to the whole food restaurant versus the burger joint, you can pack a healthy bag of snacks when Suzy has a tournament weekend that leaves you surrounded by concession stands. These are just a few examples of ways to re-prioritize and alter your food habits.

Be the best version of yourself by taking the time for yourself. Call it selfish if you wish, but I want to be the best version of myself and if that means I have to be selfish to not feel guilty then so be it!  I’m fortunate to have developed the attitude that if you want to hang out with me, we can do something active instead of going for a drink. Don’t get me wrong, this isn’t an easy attitude to have. It takes work, and not all friends and family understand, but I have developed this attitude because it helps me to be the best version of myself I can.

I also schedule my workouts around naps and mealtimes so that even if the #dictator is in the gym with me he can happily play while I focus on myself. Does it always work out in my favour? No, absolutely not. But I can be content and avoid the negative guilty emotions because I know I actually tried versus hiding behind an excuse.

If you truly want to be the best mother/father/wife/husband/employee/employer that you can be, it starts with taking time for yourself. Throw guilt and the feeling of selfishness out the window and focus on your daily routine and priorities with a positive attitude.

Try sitting down today and prioritizing your time for your workouts this week so you can feel in control of your world because you choose to (not because you are guilty)!

Elaine Greene

Energized4Life Fitness


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Why quick promises end in quick disappointment

Whether it’s something you heard on TV, or from someone trying to sell their multi-level marketing (MLM) quick fix, the word is out there. I’m asked about these all the time, and I have mixed emotions. I am happy my clients are asking questions to educate themselves, and I am humbled that I am a resource that they come to for information; but these quick fix plans are short term solutions that lack the long term results people are looking for, and they usually end in disappointment.

These companies do a great job of marketing and training their salespeople, but unfortunately that is the extent of my positive opinions towards them.

Anything that promises a quick fix is likely going to end in a broken promise. If someone asked you for $2000 and promised to pay you back with interest in 14 days, you would likely run away from that scam as quickly as it was pitched to you. We all know that making money takes hard work, so why do we think it would be any different when it comes to our bodies?

The shake, cookie, low protein or carb diets, the different types of cleanses, the patch of super vitamins or 18 different vitamins taken at certain times of day to name a few are all guilty parties. All these diets and plans can have some bright spots and generally have some science behind them. The issue, however, is that they leave you in the lurch when they are finished because they likely haven’t provided you with the necessary tools for long term success. It saddens me to hear about people who have been sucked into these great sales campaigns, but don’t get the results they were anticipating.

The purpose of this post is to help educate you about the right way to look at a shiny new sales campaign that promises you the exact results that you are looking for.  When assessing a new program, I recommend you ask yourself the following questions:

What am I learning?

Is this something that works for my lifestyle, my family and myself as an individual?

Am I being told exactly what to do, or am I being taught how I can realistically incorporate it into my life for the long term?

Can I purchase a part of the program and tailor it to my needs, or am I being pressured into all or nothing?

Is this salesperson profiting from taking care of my best interests, or profiting from my impulse purchase?

I’m not saying that these companies are entirely bad; I do recommend in my coaching practice some products that come from MLM companies because I believe that they are good products. I would like to make it clear that I do not make money off of these products, and not because I can’t, but because I feel it would be a conflict of interest. If I were to recommend a protein powder that I directly make money from, am I recommending the best product for you, or the best product for me? These companies have quick fix programs that I do not agree with, but some of their products do have merit and I will happily recommend them.

All I ask from you is to do your homework before signing up for the next big thing. You owe it to yourself to do so. Quick fixes have been on the market for many years and yet the obesity epidemic is only getting worse. I truly believe that educating yourself on how to make changes in your individual way of life is the only long term solution with permanent results. With this in mind, I was fortunate enough to be able to design a program that leads to those permanent changes. This is not a program that promises miracles, you will have to put some work in but the program is there to help guide you in the right direction and give you the tools to add healthy nutrition into your lifestyle. I chose to keep it affordable because my goal is to help as many people as possible reach their goals. At  $2.50/day for 12 weeks you would be spending less than what most people spend on a coffee a day. If you want to break the habit of jumping from one ‘big’ thing to the next and get to work on instilling realistic habits in your life, you can sign up here: https://app.coachific.com/register.php/2686/5578

If you have any questions, you can email me at elaine@energized4lifefitness.com and I will happily answer your questions.

Next time you hear a sales pitch, I ask you to apply my questions, and truly think about the benefits of the program. If you do, then I will have accomplished what I set out to do today. Thanks for reading, and keep your eyes open for a future post about why these quick fix promises work for a little while but inevitably fail!

 


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