6 Tips for Success

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6 Tips for Success:

By: Melissa Sykora

1. Create a To-do list

To do list help keep you productive each day as well give you a feeling of accomplishment when you scratch off tasks you have completed. To do list also are a great way to guide you towards completing your goals. Make sure each day you have a small step towards your big goal that is on your to do list.

2. Set goals
Dream big so big that your dreams scare you. Then turn those dreams into goals. Goals should be written into measurable words. Turn those goals into action plans and then put an action step each day in your daily to do list.

3. Learn!
Begin reading books, watching webinars, listening to phone conferences, etc. of other successful people. Learn from following them on social media. Take notes. There is no need to reinvent the wheel. Allow those mentors to guide you.

4. Believe in YOU!

Believe in you and believe in your goals. Be passionate you and your goals. You have to want it, so you will enjoy working hard to obtain those goals everyday.

5. Don’t be afraid to fail!

Failing is part of being successful, so let yourself fail. Just pick yourself up and keep moving. Your goals and happiness are worth the hard work and failure.

6. Inspire others

Don’t forget to invest in helping others. When we help others, we feel better about ourselves. Guide them and let them learn from you.

The Parent Trap: Fitting in Time for Fitness

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The Parent Trap: Fitting in Time for Fitness

By Denise Michelle Nix

 

When most people think “exercise,” they picture themselves spending an hour hitting P90X® or taking a long run on the beach. Busy parents, with schedules crammed full of carpooling, cooking and, often, work outside the home, find they can’t even think of exercise seriously, let alone do it. Sure, once the kids are a little older or maybe on the weekend, but now? Today?

Yes, today. Ideally, you’ll make that time for yourself, but when it falls through the cracks, fitness and health experts agree that fitting fitness into parenting just takes a little creativity. “The hard part is parents really have to build the time in,” said Eric Thompson, senior director of communications and marketing for the American Heart Association. “Being fit is all about habits—habits you form when you’re younger that carry you through life.”

However, experts agree, it’s never too late to start those healthy habits. Here are ten ways busy parents can fit a little extra fitness into their lives:

Chores
You’ve gotta cook. You’ve gotta clean. There are ways to squeeze in some love for your body, while doing those things you love to hate.
1. Anybody can just push a vacuum around, but then that person’s not getting the full benefits of this otherwise rueful activity. Instead, use deep knee bends while pushing the vacuum out, being sure to tighten and hold the abdominal muscles and buttocks, keeping your back straight. Be sure to switch the lunging leg every few pushes.
2. How many hours a day does a parent spend standing before a sink of dirty dishes? Make better use of that time by working out your legs with side leg lifts. Begin on two feet, then lift one leg slowly out to the side until it reaches about a 45-degree angle. Hold it there for 5 seconds, using the thigh muscle to keep it aloft. Switch to the other foot. Repeat each leg 10 times.
3. Young children means lots and lots of toys. Of course, we want them to clean up after themselves, but we know who really does most of the picking up. Carry a laundry basket or satchel around and bend both knees deep beside each toy to pick up. While squatting, keep your back straight and tighten your abs. Walking and squatting to each toy can quickly translate into dozens of toning squats.
4. Finding workout tools in the kitchen is just as easy as finding cooking gadgets. Next time you find yourself still before a boiling pot of macaroni and cheese, grab a couple of cans from the pantry and do bicep curls. Grasping the can, leave your elbows still and bent at your side. Keep tension in your upper arm as you curl the can up. Repeat 10 curls on each arm.

With the kids
What does any kid want more than their parents’ attention? Here are some ways to stay involved with your kids, get some exercise, and have some fun!
1. There are some obvious things we can do with our children that are both healthy and fun; it’s just we sometimes forget or, really, are just too lazy. Walking is often overlooked as an easy and convenient way to exercise, as we’re all so quick to jump in our cars for every little errand. It may take more time to walk to the store, but the benefits are worth it. And what better way to burn some extra kid energy? Better yet, have your kids ride their bikes, scooters, or skateboards—and try to keep up!
2. Everyone encourages their kids to get involved in team sports like soccer or baseball . . . but who says they should be the only ones exercising? While your kids are at practice, bring your iPod® and take laps around the field (just be sure to keep an eye on them and offer encouragement!). Not all sports need to be organized. Next time your kids are vying for some parent time, take them outside for a vigorous game of tag or soccer yourself.
3. Don’t use dreary weather as an excuse to keep you from moving about; there’s plenty to do inside with your kid. Turn on the music and dance! Need some inspiration? Check out Shaun T’s Fit Kids® Club or Get Real with Shaun T for families who like to groove. Also, Tony Horton’s Tony & the Kids! DVD is a fun and wacky way for the whole family to get fit.

Downtime
The long day of trudging through the grind is over, and who wouldn’t be tempted to sink into a comfy couch, remote in hand, and just laze away into the night? But remember that every few minutes of exercise counts, so, sure, take a load off here and there to regroup. Just be sure to take breaks and get moving.
1. Commercial breaks generally last about two minutes. Figuring there are five commercials in any given one-hour show, that’s 10 minutes of movement you can sneak in right there. Crunches, push-ups, and jumping jacks are classic exercises you can do just about anywhere at any time. And if you’re watching back-to-back shows, squeeze in a 10-Minute Trainer®session during the break. But to make sure you don’t miss one thrilling minute of Law & Order: Special Victims Unit, warm up during the first show’s commercial break and cool down during the second show.
2. Yoga can be an excellent source of exercise, but it’s also a great way to relax. And it just feels good to get those kinks out. If you don’t know where to start, take a look at Yoga Booty Ballet’s Pure & Simple Yoga or Pajama Time yoga workouts to awaken your mind and your body to the possibilities.
3. There is no bigger time waster than waiting for a kid to brush his teeth or put on her pajamas. Use that time wisely. Instead of hanging around the bathroom sink listlessly, grasp on with your hands for some slow, deep squats. Work your abdomen at the same time by keeping those muscles tight. Remember to keep your back straight. Repeat 10 times.

Orange Chicken

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Recipe of the Day

 

Orange Chicken

Orange Chicken
 
  • 4 boneless, skinless chicken breasts
  • 2 Tbsp. honey
  • 1 Tbsp. orange juice
  • 1 Tbsp. ground cumin
  • 1 Tbsp. garlic, minced
  • Salt and pepper

Preheat oven to broil. Mix honey, orange juice, cumin, garlic, and salt and pepper to taste. Dip chicken breasts in cumin mixture. Broil chicken for 4 minutes. Turn chicken over and brush on more of the cumin mixture. Broil until done, approximately 4 more minutes. Remove from heat and serve.

Makes 4 servings.

Preparation Time: 10 minutes

Cooking Time: 8–10 minutes

Nutritional Information: (per serving)

Calories: 120
Protein: 17 g
Fiber: 0 g
Carbs: 10 g
Fat Total: 1 g
Saturated Fat: 0 g
 
 

My WHY Power

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Back in December 2012, I took a trip to the doctor’s and when I jumped on the scale, I was both speechless and shocked! I weighed 177 lbs. How did I get here? I slowly packed on the pounds during college and the start of my teaching career. Here I was 28 years old, 177 lbs and a miserable 12. I had no energy or motivation to do anything! This was the last straw. It was time to do something NOW. it was time to end this monstrous depression and take back my life.
I made another New Years Resolution just like I had before, except this time was different. I had my “Why” power and I was determined to see this through. My why had out weighed any of my possible excuses.
Starting January 1st, I swore off pop, dusted off one of my old workout DVDs and got started.
After a week or so, I started seeing improvements and getting results. It was about that time that my friend from work asked me to join one of her accountability groups. I loved this and took her up on this offer. With the help of her and the others, I was able to stay accountable and motivated. By April I was down 20 lbs and a size 7/8. I couldn’t believe it! I kept working hard and when summer started I was finally down 30 lbs and a size 5/6. I started running my own accountability groups to keep me motivated and working towards my goals. Almost a year later, I am healthy, stronger, confident, happy, and enjoying my life. I never thought losing weight could impact my entire life like it has. I am HAPPY! So far, all summer and now fall, I have been able to stay on track and have maintained my weight loss. I changed my life style and got rid of some old bad habits which tells me those extra pounds and pant sizes won’t ever find me again!

-Melissa
Fitnesswildfire

Work Stress

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Does anyone else get that pit in your stomach on Sunday night because you do not want to return to work? Lately, I have been having an never ending pit of stressful nerves in my stomach and tension in my back. It’s not that I do not enjoy my job as I have recently taken on a new teaching position and I LOVE teaching and inspiring my students. However, it seems to me that this feeling of nervousness just never seems to go away. My first 4 years of teaching have also been stressful years  and I was hoping that this year would be different, but so far it is not any different. I am still stressed and the amount of work is endless! 

When I get feeling this stress ball of nerves,I put my effort and thoughts towards my new passion. Since January, I have been working on fitness goals and losing weight. I have lost a total of 30 lbs since then and feeling great! My confidence is up and I look great too! Now, I have decided to become a fitness coach, so I can help others develop these feelings as well. I have been reading Personal Development books, listening to webinars, studying other successful fitness coaches, and learning how to network, so I can reach and help more people to become successful in life and look and feel great while doing it! 

My fitness coaching helps keep my sanity! It is amazing how much a new passion can ignite you and get you in a stress free zone even if it is only a couple hours a day. My goal is to now learn more about running a business because as you can manage a teaching degree does not really prepare you for marketing or anything  business related. My current goal is to be able to leave this stressful position as a teacher and become a full time fitness coach helping and inspiring others. Let’s face it, I do not see teaching getting any less stressful, only more stressful really. It’s a never ending vicious cycle of paperwork, behavior management, evaluations, parents, report cards, grad classes, politics and the list goes on and on. I always thought that teaching would be my one and only career and now I am not so sure. What I do know is that I want to feel successful and happy and at this very moment in time, the ONLY time I am feeling carefree and passionate is when I am helping others to reach their goals. I guess a fitness coach is much like teaching children except without the paperwork, politicians telling you what to do and other daily stresses. Here’s to my new future! 🙂

 

 

20 Secrets of Very Fit People

Here are a few Turbofied tips. Read these tips, then print and post them so you have them as a daily reminder.

From Chalene Johnson

  • Look at exercise as a pleasure and a privilege, not a burden or chore. Think positively about the changes regular exercise will produce. Rather than obsessing about your next meal, get excited about your next workout!
  • Focus on short-term fitness goals with an emphasis on completing daily exercise.
  • Work to take your exercise to new levels of intensity.
  • Make it your goal to do some form of exercise 6 or 7 days a week. If some days you exercise once in the morning and once in the evening, even better! If you’re eating right, exercise will fuel your energy level!
  • Create an exercise schedule the day before instead of leaving it to chance or waiting to “find” the time. If the last three Presidents of the United States can make time to work out every day, you can make time too!
  • Enjoy contributing to the health of others by having a partner or friends to exercise with, as well as recruiting others who want to feel better and have more energy. Have a neighbor who’s sitting on the porch every morning when you walk by? Ask him or her to join you on your walk!
  • Avoid monotony by taking up new forms of exercising, or using things that keep you motivated and inspired, like new shoes or great music.
  • Invest in the right tools—good shoes, a portable MP3 player or iPod®, fitness equipment, a new series of tapes, etc.
  • Subscribe to fitness magazines to keep focused on health as an overall way of life.
  • Eat well-balanced meals and remember that excess calories, even if they’re from food that’s fat free and high in protein, will turn to excess weight. No matter what the latest fad diet says, extra calories equal extra weight!
  • Limit caffeine and exposure to even secondhand smoke.
  • Keep a water bottle with you at all times and drink from it often. Water should always be your drink of choice. To kick things up every once in a while, try adding lemon, lime, cucumber, or a few berries to liven up the flavor without adding significant calories.
  • Stick with eating plans you can maintain indefinitely. Remember that no matter how hard you’re working out, if you’re consuming too many calories, you’ll never see the muscles that lie beneath layers of fatty tissue.
  • Keep a daily log of what you’re actually eating. This includes every time you grab a handful of chips here or eat the crust of your kid’s sandwich there, and ALL of your snacking.
  • Enjoy an occasional (once a week) “unhealthy” treat, but never an unhealthy week or unhealthy vacation.
  • If your diet is unbalanced, take daily vitamin and mineral supplements for total health.
  • Don’t compare your body to others’. Instead, work to be your personal best.
  • Move beyond the boundaries of weight loss and into total fitness. Measure success by the way your clothes fit, not some number on a scale.
  • Get adequate amounts of sleep, but remember that people who exercise regularly fall asleep faster and sleep more soundly.
  • Limit alcohol intake to special occasions.

    Visit Chalene’s Page!

Recipe of the Day

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Grilled Chicken with Apples and HoneyImage

Total Time: 35 min.
Prep Time: 15 min.
Cooking Time: 20 min.
Yield: 4 servings

Ingredients:
¼ cup white wine (or low-sodium chicken broth)
1 Tbsp. Dijon mustard
2 tsp. raw honey
1 dash sea salt
4 tsp. olive oil, divided use
4 (4-oz.) raw chicken breasts, boneless, skinless
4 medium Granny Smith apples, peeled, cored, thinly sliced
½ medium onion, thinly sliced

Preparation:
1. Preheat grill or broiler.
2. Combine wine, mustard, honey, and salt in a small bowl; whisk to blend. Set aside.
3. Brush chicken breasts evenly with 1 tsp. olive oil.
4. Grill or broil chicken for 5 minutes on each side or until chicken is no longer pink in the middle and juices run clear. Set aside.
5. While chicken is cooking, heat remaining 3 tsp. oil in medium nonstick skillet over medium heat.
6. Add apples, onion, and wine mixture; cook, stirring frequently, for 8 to 10 minutes, or until apples are tender and liquid thickens slightly to sauce consistency.
7. Serve apples over chicken.

 

 

 

Nutritional Information (per serving):

Calories: 278Fat: 8 gSaturated Fat: 1 gCholesterol: 73 mgSodium: 294 mgCarbohydrate: 26 gFiber: 2 gSugar: 20 gProtein: 25 g

 

P90X/P90X2 Portions (per serving)

1 protein1 fruit1½ condiment

Body Beast Portions (per serving)

2 proteins2 vegetables1 fat1 balanced liquid

First ever Blog

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Here it is! My first official Blog. I have taken that big step in sharing my knowledge and my life with you.

I am beginning this blog to document my story and my process of becoming a successful person.

I want to share my knowledge with others, so they can learn and grow into a more successful person as well.

Let me start off by saying that many people would already have assumed I was a successful person long before I started this journey. Let me explain. I am currently a 3rd grade teacher, spent 4 years as an elementary special ed teacher, own my home, graduated from college with my Bachelor’s and recently my Master’s degree. However, even with these successes I never thought of success or considered my successful.

Back in January, I started my weightloss journey (I will share this story in my next blog). After losing 30+ pounds and feeling more confident about myself, I began helping others as a fitness coach. With the start of this, I have began studying other successful people (fitness coaches, mentors and authors, etc) by reading personal development books, listening to webinars and conference calls. I have turned into a human sponge thirsty for knowledge on how to become successful. Now, I want to share my fitness story, my life and my knowledge with you, so you can become inspired to become successful too.

Fitness Wildfire