I’m a Certified Personal Trainer and also a Beachbody Coach. I don’t make a huge deal out of being a Beachbody Coach, mainly because anyone can be a coach. In fact, the reason I became a Beachbody Coach in the first place, was to get a discount on their products. Although I have a gym membership Read more about Today’s Workout: CVX[…]
Starting today, right now, develop some good habits that will take you through the year. Don’t set an overwhelming goal. Set a daily goal: Today, i will workout for 30 minutes. Or, today I will walk 2 blocks. Or, today I will drink 8 glasses of water. Then tomorrow, set the same goal, or raise Read more about Habits Can Be Good For You![…]
Exercise. I can’t even begin to tell you how important exercise — preferably daily! — is for you. Physical exercise literally saved my life three decades ago. It has so many benefits that if you hate exercise, you really need to just get over it. Find some sort of physical activity that you can enjoy Read more about Day 6: Exercise[…]
We each have a constant inner monologue all day, every day running through our minds. Sometimes it gives a blow-by-blow account of what’s happening now. But more often, it repeats the past like a hung up record. (Of course, you may not be familiar with that phrase, if you were born in the CD era Read more about Day 5: Self-Talk[…]
There are so many benefits to drinking water, it’s almost difficult to talk about them in a short post. So, I’ll only deal with a few of them here… probably the ones that most people find the most desirable! Welcome to Day 4 of our 31 Day Journey to a Happier Healthier You! Our bodies Read more about Day 4: Water[…]
When was the last time you really laughed? A throw your head back, laugh till you cry and your cheeks hurt, and your stomach hurts kind of laugh? Norman Cousins wrote a book called “An Anatomy of an Illness”. He was given only a few months to live in 1964 after he was diagnosed with Read more about Day 3: Laugh[…]
Let’s face it. Most of us simply don’t have time to rest. Right? We are always on the go. There is always something that needs to be done, and precious little time to get everything accomplished in. So, rest becomes a luxury we just don’t indulge in very often. We are told in the book Read more about Day 2: Rest[…]
Welcome to the 31-Day Journey to a Happier, Healthier You! Each day this month, you will have a simple, yet effective challenge to help you be happier and healthier starting now. You can follow along here, on Facebook, on Twitter, or on Instagram. I’m excited to have you join me on this journey! Day 1: Read more about Day 1: Breathe[…]
Do you know the number one word that will prevent you from achieving your weight loss goals – or any goal, for that matter? It’s a small word, but one that packs a lot of power… unfortunately, its negative power.
Not only do you have to guard against using this word yourself, but you also have to vigilantly refuse to let anyone else use this word on you. It will sap you of your strength, your desire, your motivation, and your ability to succeed.
It’s the word “can’t”.
There are two big reasons you need to remove this word from your vocabulary entirely.
First, when you say “I can’t (fill in the blank)” you are giving up and announcing defeat. You can actually feel a physical change in your body. Have you ever been in the middle of a really tough workout and you have to do a few more sets or a few more repetitions, and your body is screaming for a break, and then you speak the words “I can’t”. Suddenly, the little strength you had left vanishes, and you are finished. The funny thing is, sometimes when you have said that you can’t and walk away, you sometimes look back and say to yourself “You know, I think I probably could have done just one more set”. But, the momentum is gone. Your heart rate and breathing have recovered. It’s too late. You missed your window.
The second way we use the word “can’t” is to deprive ourselves of something. “I can’t eat that. It isn’t on my diet.” Or, maybe someone else uses it against you. “I know you can’t eat that, because you are on a diet.” Nothing gets my fire up faster than being told I can’t do, eat, or have something I want. And when it comes to making healthier choices in what you eat, it’s important to not feel as though you are depriving yourself. That is the surest way to fall off the wagon and go on a full-out binge. There is a reason most people gain back all the weight they lost and more when they go off of a diet. If you have felt deprived, and longed for that cookie, or piece of cake, or that milk shake, you will feel as though you have the right to treat yourself once you have achieved your goal.
Learn to rephrase these thoughts. If you are tired in your workout, and you don’t think you can possibly do another set, don’t say “I can’t”, say “I’ve made great progress, and soon that one more set will be easy.” You have suddenly changed from a position of powerlessness, to a position of strength. You are getting stronger every day, and soon (maybe even tomorrow) you will do it.
And what about your food choices? I never say I can’t eat something. First of all, it isn’t true. I can eat a piece of pie. In fact, I can eat the entire pie if I want to. But I don’t want to. It isn’t a matter of “can’t” it’s a matter of “choice”. I recently had someone tell me “Oh, you can’t eat that.” My response? “Sure I can. I just choose not to. I would rather eat something that’s good for my body.”
It’s not just about changing your vocabulary. It’s about changing your mindset. You can make better choices. You can succeed at your health and fitness goals. But, you may have to clean up your vocabulary if you are going to stay on track.
I want to help you achieve your health and fitness goals. Sometimes it’s hard to stay on track without a coach. That’s what I do. If you are looking for a better way to improve your health, fitness and appearance, I can help. Visit my Facebook page http://www.facebook.com/ChereeMillerFitness for more information.
As always, I would enjoy your comments and feedback below. I read every comment made, and every message received. I’ve made it easy for you to tweet a couple of quotes. Just click on the “Click to Tweet” box(es) above.
The Cabbage Soup Diet – Two Weeks Later I promised updates. So here is an update two weeks after the fact. I weighed in this morning at 156.8. When I started the Cabbage Soup Diet three weeks ago, I weighed 167.6. So, I’m 10.8 pounds down from where I started. My goal was to Read more about The Cabbage Soup Diet Revisited[…]