Happy New Year Here are some ideas to help make 2010 the Healthiest, Happiest and most Prosperous New Year ever!

From my friend Sue Grealy :)

Health:

1. Drink plenty of water.
2. Eat breakfast like a king, lunch like a prince and dinner like a beggar.
3. Eat more foods that grow on trees and plants and eat less food that is manufactured in plants.
4. Live with the 3 E's -- Energy, Enthusiasm and Empathy
5. Make time to be thankful.
6. Play more games.
7. Read more books than you did in 2009.
8. Sit in silence for at least 10 minutes each day.
9. Sleep for 7 hours.
10. Take a 10-30 minutes walk daily. And while you walk, smile.

Personality:

11. Don't compare your life to others. You have no idea what their journey is all about.
12. Don't have negative thoughts on things you cannot control. Instead invest your energy in the positive present moment.
13. Don't over do. Keep your limits.
14. Don't take yourself so seriously. No one else does.
15. Don't waste your precious energy on gossip.
16. Dream more while you are awake.
17. Envy is a waste of time. You already have all you need.
18. Forget issues of the past. Don't remind your partner with His/her mistakes of the past. That will ruin your present happiness.
19. Life is too short to waste time hating anyone. Don't hate others.
20. Make peace with your past so it won't spoil the present.
21. No one is in charge of your happiness except you.
22. Realize that life is a school and you are here to learn. Problems are simply part of the curriculum that appear and fade away like algebra
class but the lessons you learn will last a lifetime.
23. Smile and laugh more.
24. You don't have to win every argument. Agree to disagree...

Society:

25. Call your family often.
26. Each day give something good to others. Change Lives
27. Forgive everyone for everything.
28. Spend time with people over the age of 70 & under the age of 6.
29. Try to make at least three people smile each day.
30. What other people think of you is none of your business.
31. Your job won't take care of you when you are sick. Your friends will. Stay in touch.

Life:

32. Do the right thing!
33. Get rid of anything that isn't useful, beautiful or joyful.
34. GOD heals too.
35. However good or bad a situation is, it will change.
36. No matter how you feel, get up, dress up and show up.
37. The best is yet to come.
38. When you awake alive in the morning, give thanks for it.
39. Your Inner most is always happy. So, be happy.

Last but not the least:
40. Please feel free to share this with the people you care about, I just did.

Wednesday at 7pm

Please come to PUNCH this Wednesday at 7 or 8pm and give Kev a proper send off!!!!

Kevin is taking a step further in his career and going to work with our buddy Aaron Brooks YIPPPEEEEEE.

Kevin and I started this studio two years ago and look what we have now!

Come over for a kick ass class or meet us at Union Street for a brewski ;)
I want this class packed!!!!

Weeks 4 and 5

Many of you have been asking how my training is going for my Figure Competition. I'm glad I took a few weeks to let you guys know ;)

As you know I am following a program designed specifically for me by "Coach Nick" Tumminello. As he likes to say an unbalanced body, needs an unbalanced program.
Before photos were taking in my BATHING SUIT in my LIVING ROOM by Shan (THANK GOSH) Nick evaluated my physique and we talked about things that needed to change from my start date so that I could walk on stage with a fighting chance ;)

Being a trainer myself I can write programs for clients, but I always seem to change my own program! I thought it would be best if I invested in an outside, non-bias professional.

Mike Boyle says that "anyone who trains themselves has a fool for a client"

For the first two weeks I weight trained 5 days a week in a split routine. No "cardiovascular work". This was known as my "BREAK-IN" program. In other words, these two weeks were designed to see what I could handle and how my body responded to the programming. Foolishly I continued doing Yoga 3 days a week and my left shoulder ended up bothering me.
If only I could have just listened to the routine EXACTLY. (Luckily I have a team of SMART and AMAZING people to help fix my shoulder)

The upside is, I ALWAYS learn from my mistakes so that my clients do not make the same ones. Kevin and I always say that WE have made all the mistakes so that our clients can reap the benefits without those aggravations ( we are so thoughtful ;) I feel that the best teachers are those who have experienced an injury first hand, how are you supposed to help someone when you don't know what they are going through?!?!

Any who. The break- in weeks went well, but I was SCARED when I would finish my Wednesday workout in 30 minutes! I would be LYING THROUGH MY TEETH if I said that I went along with the program with no second thoughts (there were a few days I asked why the F am I doing this?)

After the first 2 weeks, I have started on my 5 week HYPERTROPHY increase of the size of muscle cells PHASE. I am lifting 4 days a week with an undulating training scheme upper body lower body split. I am still doing no cardio. I have 3 days off from lifting, Saturday is my complete day of rest and Wednesday and Sunday are "cross training" days. My cross training is yoga, since I am in my teacher training :)

I can see a huge change in my body already. Before embarking on this journey I felt as though I had a body that would respond well to this type of training, and I am pleased to say...I was right :) I am learning so much as a trainer and a client in just these first few weeks YIPPPEEEEE

Every week Nick and I will communicate via email or telephone, we have discussed supplementation, progressions, nutrition, you name it!

I have a question...he has an answer.

He will also direct me to articles that he thinks I would benefit from reading :) Just like I do for YOU!

interesting article :)

Not to rush things, but 2009 is rapidly coming to a close!
Stop accepting that you are going to gain 5lbs during the holidays and think of some changes you want to make in 2010.
They don't have to be fitness goals, or weight-loss goals either.

Do you want to spend more time with your family, perhaps make the career change you have been thinking about, do you want to meditate more, travel to new places, cook amazing meals. learn to surf, become a big brother/big sister???????

THINK ABOUT IT!!!!

I have several goals for 2010 and ALL ARE NOT FITNESS RELATED :0

Remember Jenn and I?

Do you?


Well we love to workout together and to change things, up and challenge ourselves further we have decided to do our first Figure/Bodybuilding Competition! Stay tuned ....

DailyOM

December 16, 2009
Competing with Yourself
Winning Isn't Everything

The urges that drive us to compete with others tend to be straightforward. Years of both evolution and societal influences have shaped us to pit ourselves against our peers. The needs and desires that inspire us to compete with ourselves, however, are entirely personal and thus far more complex. A need to outdo our earlier efforts—to confirm that we have grown as individuals—can motivate us to reach new heights of accomplishment. We are capable of using our past achievements as a foundation from which we venture confidently into the unknown. Yet if this drive to compete with our former selves is the result of low self-worth or a need to prove ourselves to others, even glowing successes can feel disheartening. Examining why we compete with ourselves enables us to positively identify those contests that will enrich our existence.

There are many reasons we strive to outdo ourselves. When we are ambitious in our quest for growth, we are driven to set and meet our own expectations. We do not look to external experiences of winning and losing to define our sense of self-worth. Rather, we are our own judges and coaches, monitoring our progress and gauging how successful we have become. Though we seek the thrill of accomplishment tirelessly, we do so out of a legitimate need to improve the world or to pave the way for those who will follow in our footsteps. Be careful, though, that your competitiveness is not the result of an unconscious need to show others that you are capable of meeting and then exceeding their standards.

Consider, too, that successful efforts that would be deemed more than good enough when evaluated from an external perspective may not satisfy our inner judge, who can drive us ruthlessly. In order to attain balance, we have to learn the art of patience even as we strive to achieve our highest vision of who we are. When we feel drained, tense, or unhappy as we pursue our goals, it may be that we are pushing ourselves for the wrong reasons. Our enthusiasm for our endeavors will return as soon as we recall that authentic evolution is a matter not of winning but of taking pride in our progress at any pace.

MY AMAZING YOGI FAMILY

Check them out!!!!


PREPARE TO BE AMAZED!


THIS IS PROOF THAT DAVID, TODD, MAGI, and JOANNE and SOBOYO are spectacular teachers and educators, I think you all will agree