Month: July 2018

Categories
Motivational Personal Development

Is This One Thing Holding You Back?

Have you ever heard of the saying… “addition by subtraction”?

What that means is… by removing things from your life, you can actually add other good things in!

By subtracting, you MAKE ROOM for other opportunities!

This is probably one of the most effective changes you can make, right now, that will help you see results faster no matter what your goal.

The thing you need to remove may be so ingrained into your daily habits that it would seem almost impossible to remove.

For me… it is video games.

Each day, I probably spend 1-2 hours playing them.

I knew I had to remove it, at least temporarily. It takes away from my relationship with my girlfriend, and pulls me from my business.

Our current life is a product of the daily actions we take. And although I am happy with what I have and where I am, I am no where close to where I want to be.

So, I deleted every video game off of my computer. 

When I hesitated to delete video games even after knowing that it would negatively affect my relationships and business… I knew then I had to cut it.

Do I want to play video games… OR have the relationship and business I want.

I’ll take the life I want.

You have a decision every day to move closer to the life you want.

What’s the thing that is holding you back.

Would you rather ____________ or have the life you want? 

You know what you have to do 🙂

If you’re having a hard time with this, email me! I’d be happy to help you out.

Categories
Motivational

Doctors Told Her She’d Never Walk Again

At 16 years old, after a surgery-gone-bad to help correct her scoliosis, Monica was told that she would never walk again.

Yet every week, Monica walks through our doors at Hybrid with a contagious smile on her face, and she does what she was told would be impossible.

She Walks!!!

In fact, just yesterday she did a whole lot more than just walk! Laterally walking, stepping over things, stepping up on to platforms… AND stepping backwards off of that same step!

We take for granted the awareness we have of where our feet are. When she was stepping backwards off of that step, she really don’t know where her feet were going. She just had to trust herself!

When we first started working together, we had to try and figure out parking arrangements. In our main entrance, there are only steps… so that made it difficult.

On our back entrance, however, there is a ramp that leads up to the sidewalk where the door is… but the ramp is on the OTHER side of the block.

From there she made it a goal to be able to walk the whole distance of the block… and shes already done that over and over.

When we were walking the block yesterday, we got stopped by a few tourists, and they decided they wanted to have a full blown conversation! They were really nice people…But standing still for Monica is exhausting. So as we spoke, in the corner of my eye I could see her gritting her teeth trying to stand straight up.

We decided from now on it would be a good addition to her workout routine to find random strangers on the sidewalk and talk to them.

I can’t express how inspired by her and how far she has come. But even beyond that… she just has the biggest heart and is so courageous. Even if she didn’t make any progress at all, she is an amazing person that we can all learn from.

Every time she comes in… even if I’m having a crappy day, my day immediately takes a turn for the better.

Thank you Monica for being you, being so strong, and not letting anything get in your way!

Monica hasn’t let her injury stop her in any other areas of her life either!

She is married and has a beautiful baby boy, and is a guidance counselor at a local school!

Keep doing your thing Monica!!!

Categories
Nutrition

How to Survive Summer Cookouts

Summer cookouts can make it difficult to eat for your goals… but the reality is…it doesn’t have to be difficult.

Here are three quick tips that will help you navigate summer cookouts and get togethers!1. Portions > “Healthy Food”

If you are looking to lose weight, yes, it’s important to eat nutritious food, but at the end of the day, portion size is what is most important.

Very often, people tell me they eat “healthy, non-processed foods” most of time, and don’t know why they aren’t losing weight. It’s because the portions of those healthy foods are too large. Here is a guideline you can use to see if your portions are right at a cookout!

General daily portion guidelines for Women+Men 

Women: 3-4 meals per day with:

1 cupped hand carbs/fruit (1/2cup)
1 fist veggies (1 cup)
1 palm protein (3-4oz of meat / ~20-25g protein)
1 thumb of fat (1/8th cup or 1 tbsp)

Men: 3-4 meals per day with:

2 cupped hand carbs/fruit (1 cup)
2 fist veggies (2 cups)
2 palms protein (6-8oz of meat / ~40-50g protein)
2 thumbs of fat (1/4 cup or 2 tbsp)

Knowing this, take into consideration what you’ve already eaten in the day, and how much more you plan on eating around your social events.

Then, break down your foods into hand portions.
One of my favorite go-to’s at summer carnivals is hand-cut fries. A little vinegar on these puppies and I am in heaven! Here is an example of 3 cupped hands of carbs. It would almost appear as 2 cupped hands of carbs, but the picture doesn’t show how deep this bowl of fries is!

When I eat this, I know how many total handfuls of carbs I have for the day, and just tally off those carbs from my remaining carbs. It’s that simple!

2. Don’t Restrict Yourself from the Good Stuff!

If there is an awesome desert you look forward to having, have it! If you don’t, you’re going to crave it now and binge on it later anyways!

Just follow the hand portion guide above, and you’ll be fine 🙂

Remember, portions is more important than quality when it comes to weight loss (or weight gain)!

3. Limit Alcohol

Alcohol is the one thing I believe you really should try to limit. It normally packs a ton of carbs (think of one drink as one handful of carbs)… so you can  hit your carb limit pretty quickly. Also, when we drink we also tend to want to eat more food 🙂

Just drink some water! If you aren’t a plain water person, pre-pack some flavored sparkling water and poor it into your wine glass or solo cup at the party!

Hopefully these three tips give you some more clarity on how to navigate cookouts! Its not always easy, but you feel really great after… and the more you practice these habits, the easier it becomes!

Hope you have a great Thursday, enjoy your day!

P.S. Our Summer Couch to 5k Program has 5 spots left… If you want to run your first 5k or just want to get moving during the warm weather, check this out! It starts this upcoming Tuesday!  Learn more by clicking HERE!