Today as I was writing in my gratitude journal and reflecting on my goals, I began to question, am I in tune with what I really want? Do I really have plan in place that is setting me on the path to success? Are my goals still in line with what I value the most right now? We all experience burn out and doubt. Sometimes those nagging feelings are our true self calling us to re-evaluate what we really want. Is the goal we are working toward really going to bring the success that helps us find fulfillment and happiness. Sometimes we need to slow down to speed up. Write a mission statement for your life, set goals that reflect that mission, put a plan with each step you need to achieve that goal. Wishes are nice, but a goal with a plan makes you unstoppable.
As a fitness instructor, I put myself out there to encourage others to enjoy their workouts, have fun, and help them reach fitness or health goals. When someone shares a story of how their workouts have helped them not just physically but mentally overcome depression, loss, stress, loneliness, the magnitude of how blessed I am to be able to connect with people and be part of their story, is truly humbling. As we all know, anytime you open yourself to the world, there will be people ready to knock you down.
I see it in the gym when friends who started working out together, stop being supporting of one another when their goals or their progress shifts away from each other. The looks of judgement when someone is new and trying to find their footing starting their fitness journey. When cliques develop over certain workouts or classes, not recognizing one shoe does not fit all.
I would like to say as instructors we set a better example, but sadly I know this is not true. We judge each other on class numbers, social media following, if our format is better, how expensive our shoes and workout clothes are. We question if our body is in good enough shape to even be in front of a class, if we are talking enough or too much, if the critics are right.
Standing in front of groups of people, several times a day, eventually criticism will come. On the days it is constructive, I am grateful. I embrace the opportunity to grow as an instructor, to provide better classes and better experiences for my participants. At times, it is not, and I challenge myself to remember the way my light shines is not for everyone. I might be the sun and they need the moon. When I encounter another instructor not creating the kind of positive, supporting, uplifting class I think is important, I remind myself to stay in my lane. If I stay true to me, I will get to my destination and I will have a tribe with me that is excited about sharing the road together and letting each other shine. Each person deserves to find their lane, their light, without our judgment or harsh comments.
When we are on the end of criticism, we have an opportunity to grow, to let our heart become kinder for when we feel we need to offer guidance, to become stronger by standing up for ourselves when needed. The moon can shine in the dark and so can we.
I love this group so much. One of the highlights of my week is teaching this class. They always have a smile on their faces, support one another and come to shake their booty’s and have fun. It is truly beautiful to watch a group be so uplifting and the idea of being judged on their abilities or judging another in class, is never even a consideration. My goal is be as kind and motivating as every member in this class, and to learn not let the world put a cloud on my sunshine. I could think of no better way to share this group with you other than them dancing to their favorite song. Happy Friday!
I was excited when I saw another blogger post about this new Trader Joes find. It took me a few trips to TJ’s to find it in stock. Being gluten-free I have not found a replacement for gnocchi until now. It made for a quick, delicious filling lunch.
1/2 cup Cauliflower Gnocchi
9 Veggie Balls (Ikea- Gronsaksbullar)
!/2 cup frozen Green Beans
1/2 cup Tomato Sauce ( I used Summer Is Inside- Organic and BPA free)
1 tbsp. Nutritional Yeast
3 large Mushrooms sautéed with garlic, salt and pepper
I followed the package directions for the gnocchi and added the green beans and veggie balls. I put them in a non-stick pan with a 1/4 cup of water and covered with a lid and cooked for 6 min. Then I removed from heat, stirred in tomato sauce and nutritional yeast. Then I sautéed the mushrooms and added to the top.
Carbs 39g Fiber 10g Net Carbs 29g
It is National Honesty Day. I thought a lot about what that means and how we deliver our honesty. Are we really helping one another, what is our goal when we are honest. Yesterday, I watched a video by an incredible man that gave a challenge ” find 3 people on Monday and convince them to believe in you, now find 3 people on Friday and convince them to believe in themselves.” Leadership is all about getting people to believe in themselves. A big piece of that is honesty, not patronizing or being aggressive, but true open, sincere, straightforward honesty. When we tell someone they have food in their teeth it is not to judge, it is not their fault, we are here to help. How do we convey that help to the other person? We need to be invested in their growth and care personally about their success. A lot of us don’t see the truth in ourselves and need a mirror to reflect back the best parts of ourselves. Then there are times we are not breaking through to the next level and are not sure why we are missing the mark. Honesty given with love and guidance is what truly helps. Watching someone find themselves and believe in themselves is a true sign of a leader. Our words have the power build others up or tear them down and leave them filled with doubt. How will you use honesty and will you choose to be a leader?
Here is month one of our Bikini Ready Workout we have been doing in Muscle Conditioning Class. Missed out, no worries, here is the workout for you to do at home or in the gym. Questions on the exercises listed or need a modification, drop your questions below. Each workout has 3 circuits. Do the circuit 3x, then move on to the next circuit. Do each workout 3x a week and be ready to wear that bikini with confidence.
Week 1 & 3
Equipment needed: Dumbbells and Mat
Single Leg Bridge (12)
Side Plank (30 sec)
Plank to Swimming (12)
Roll-up to Jump (12)
Goblet Squat (14)
Rear Lateral Raise (12)
Bench Press (12)
Reverse Lunge (12 ea. side)
Shoulder Press (12)
Spider Lunge (in plank, 12 ea. side)
Tricep Extension (12)
Bicep Curl (12)
Week 2 & 4
Equipment needed: Dumbbells, Mat, Circle Resistance Band, Step or a Chair
Lateral Band Walks (1 min) *band on thighs over knee*
Squat w/ Knee Out (12) *band on thighs over knee*
Twisting Dumbbell Curl (12)
Dumbbell Step-Up (14) *onto step or chair*
Mountain Climbers (30 sec)
Plank Walks (12)
Dumbbell Side Lunge (12 ea. side)
Dumbbell Row (12)
Reverse Crunch (14)
Twisting Dumbbell Curl (12)
Tricep Kickback (12)
Half Kneeling Chop & Twist (12 ea. side)