Tuesday, September 10, 2013
Instructions on Being Grateful..
Thank you: Mind/Body Green writer Tina Williamson -
Albert Einstein famously declared that "there are only two ways to live your life. One is as though nothing is a miracle. The other is as though everything is a miracle."
This post is a friendly reminder to all those out there whose viewfinders of life have become smudged, preventing us from seeing all the miracles in life. There are many reasons to clean your viewfinders: gratitude improves health, happiness, spirituality, connection, relationships, self worth and simply gives life intense meaning. Why wait until you get bad news to revaluate and appreciate the good things in your life?
Here are a few things you may have forgotten to be grateful for today:
1. The magic of being human
You are lucky to be human. Not only are we blessed with many comforts, but we are also the only species that can contemplate our own spiritual development. To be able to ponder our existence and the mysteries of the universe is truly remarkable! You could have been born many things: an insect, a fish or a bird. Even though we humans endure hardships, the animal kingdom faces unimaginable suffering.
2. The kindness of the world.
Everywhere you look there is kindness. Before your next meal, stop and consider all the work and kindness that enabled you to enjoy this meal. Contemplate the mother who raised the farmer, the farmer who grew your food, and the truck driver who delivered it to your town. Take time to truly express gratitude for your food, shelter, water and luxuries. Without the kindness of others, you would not be enjoying any of these things.
3. The fact that life is in a constant state of flux
We might think, Huh? I'm not happy about change. I don't want to age or say goodbye to loved ones. But if we don't change, we can't grow, and if we don't grow, we aren't really living. Could you imagine if nothing ever changed? You'd be stuck the same person, with the same habits – for eternity. Stop fighting against change and instead be thankful for its refreshing opportunities. Life flows and because everything is in a constant state of flux, we have the absolute power to rewrite our story anytime we choose.
4. Your breath
Breath is energy, flowing endlessly, and carrying you from then to now to tomorrow. Breath is the thread that ties all your fears, happiness, love, relationships and truths together. Your breath is the music of the passage of time. Tune in, listen carefully and quietly, bridge the connection between merely existing and really living. Say to yourself: Today I will breathe deep and be thankful.
5. Love
The world is built on love. Love is on the main act on the grand stage of your life. Love can make you feel like you’re a part of something special and meaningful. Love can make you high, pick you up and make you feel like never coming down. Love your family, pets, friends, siblings, co-workers, community and strangers too. Even love those who aren’t easy to love. And most of all don’t forget to love mother earth; for it is mother earth who houses us all.
Even if your life isn't perfect (and here's a secret: it will never be perfect), you still have a lot for which you can be grateful. So everyday remember to take the time to smile, laugh and truly say thanks for all the small and big joys in your life.
** And of course I would add:
6. BOOT CAMP & BZBODYFITNESS!! You know why, if not you should!
No explanation needed..
In the comments below please add to this list, what else do you think we are forgetting to be grateful for today?
Monday, September 9, 2013
So you want to be a hottie?
Well.. Not such a stretch goal for today with the temps reaching 97°! Add in the heat index along with some hills, pull ups, hurdles, medicine balls and you have a sweat storm of hotties! Who knew it was so easy?
Take advantage of natures sauna: your core temp is already elevated, so warm ups are less necessary, muscles are more pliable, so the flexibility part is enhanced, plus it's organic!
The main concern/caution is HYDRATION! To prevent dehydration, you need to be drinking water all day, before class, during, and most importantly after. The rule is 16 oz for every pound lost during activity. So.. If you weighed in prior to class and then after, we could calculate the necessary amount to replenish. Try it! This rule applies even on cooler days.
Fall comes with the promise of more comfortable temps, making burpees and push-ups much more palatable! Speaking of palates- did you know your nutrition is 80% of the formula to fitness/health success? Shocked, well I'll teach you the how, what, when and why's with this new program:
{Fall Transformation} It starts soon- an 8 wk program guaranteeing a new & improved you for 2014. More information coming soon.
So become a hottie this week at Bootcamp, and take your first step to transforming to a svelt, sizzlin' you for the fall!
Sunday, August 18, 2013
What are you afraid of?
When I was young I wanted to jump off a high diving board. So I got in line and started up the stairs. At each step, I started to realize that I'd be falling 10x faster on the way down, and going further than where I started. Well I let fear take over, and talked myself into a panic. By the time I reached the top, and it was my turn to just step off, I froze. I looked down and didn't even recognize the ant looking sized movement as people! There was no way I was going to survive this - even though thousands have gone before me, and the 5 I was behind were already making their way back to the stairs. I KNEW with all my heart that I would DIE if I jumped. So.. a few "excuse me, excuse me, coming through"'s and I was back to the stairs making everyone shift to the side and look at me with furrowed brows and snickers as I descended to safety. I did resist the urge to kiss the concrete when I got there, my legs were just too shaky to stop.
I didn't even feel embarrassed, only fear for those continuing to jump - they were just "defying" gravity and logic! It was only a matter of time before there would be a tragedy, was all I could think. All this at the age of 11!
I had let FEAR - (False Evidence Appearing Real) take over my thoughts, logic, and visual evidence. It made me Forget Everything And Run (FEAR).
How often do we do this? Daily, weekly, and with what? Our choices with money, time and family, jobs, friends, business?
I still am not a fan of jumping off into the deep end LITERALLY, but figuratively it works! Take a chance, stick your neck out-be proud of going for it.
Do something RIGHT NOW - this instant - to challenge your limits - a baby step out of the comfort zone is all you need.
Write down your goal and look at it every day - what you think, dream, and talk about will become a plan of action, and then your reality.
Make a good choice and have (FEAR) FAITH ENERGY ACTION & RELEVANCE!
I didn't even feel embarrassed, only fear for those continuing to jump - they were just "defying" gravity and logic! It was only a matter of time before there would be a tragedy, was all I could think. All this at the age of 11!
I had let FEAR - (False Evidence Appearing Real) take over my thoughts, logic, and visual evidence. It made me Forget Everything And Run (FEAR).
How often do we do this? Daily, weekly, and with what? Our choices with money, time and family, jobs, friends, business?
I still am not a fan of jumping off into the deep end LITERALLY, but figuratively it works! Take a chance, stick your neck out-be proud of going for it.
Do something RIGHT NOW - this instant - to challenge your limits - a baby step out of the comfort zone is all you need.
Write down your goal and look at it every day - what you think, dream, and talk about will become a plan of action, and then your reality.
Make a good choice and have (FEAR) FAITH ENERGY ACTION & RELEVANCE!
Wednesday, July 17, 2013
I'm giving away a FREE SAUNA! Show up & be a winner!
Hello - yes - we are having class - there is shade & some breeze.
I will keep it to 40 MIN MAX! ALL strength and core - lot's of water and frozen wash cloths!
It will be a treat & everyone who attends gets the sauna!
See you at 6!
Sweating is Sexy!
Shannon
Saturday, May 18, 2013
Rainy day homework
I'm not a meteorologist -but there I don't see any clearing in sight.. No class today- option: 50 of ea-push-ups -jump lunges, v sits, burpees, dips & frog hops! Happy Saturday!
Thursday, May 16, 2013
Thursday, February 21, 2013
Walk The Line
Do you know how to "walk the line"? Do you know where the line is, and how close you are to it? Are you really pushing yourself to the limit? How do you know?
In everything you do, there are parameters that keep you on track and in line. Especially when it comes to working out. The line can shift each day, workout, minute, second, but you have to know where that is precisely each time!
With people/work/family, you can read their faces, body language, or hear their verbal feedback to know if you are walking the line, or crossing over.
With exercise, that line is more fluid- like a mirage, you can see it, but not sure exactly how close you are to it, but know it is there. Too often we proceed very cautiously, avoid approaching to abruptly, and sometimes just stay away from it completely!
Where does that leave us?
In the COMFORT ZONE.
There is a time and place for those kinds of workouts - you can do them at home, on your leisure, with your family and for FUN. To get serious results, and feel like you accomplished a huge goal you need to get OUT OF YOUR COMFORT ZONE and into MENTAL MUSCLE MADNESS..
If you finish a timed interval where you are to PUSH, to a MAX effort for a SHORT amount of time, and you feel like you can do more, then YOU DID NOT WALK THE LINE.. You were only gazing toward it. You should feel like you can no longer do 1 second of that activity, or you'll spew at the mouth (either bad words, or worse yet, blauughh..(you know what))..
NOBODY wants to cross the line, purposely, but tip toeing and balancing on the edge is OK!
Try this and see what that means for you.
Round 1 - 4:00 Minutes
10 Strict Mountain Climbers
Plank, jump foot to the same hand, gracefully landing, and switch- 10 each leg)
20 Bicycle Abs
Hands interlaced behind head - slowly extend leg out, while elbow touches opposite knee switch - exhale when you touch your elbow - 10 each way
10 Froggers
In plank position, hands narrow- jump feet forward to the outside of hands, land on WHOLE foot, lift hands off floor to knee height - chest is up, glutes are LOW.. place hands back down and jump back and forth again.. repeat 10 X
10 Commando Push UPs
Start in the down position - hands wide, push WHOLE BODY up to plank pull knee to the chest. Leg goes out, lay down to FLOOR, repeat - 5 on each leg.
*modification - on knees - pull knee to chest in up position & lay down
Round 2 - 3:00 Minutes
5 Star Bursts
start low, hands down to floor, around knees - explode off ground - send arms & legs out to 4 point star jump, land softly feet, knees together, low
10 Crab Kicks
Opposite hand reaches for toe, hips up, lift leg high, reach *mod-keep hips down
15 Jump, Jump, Jump
5 knee tucks, 5 glute kickers, 5 pencil
20 Rotating Planks
on elbows or hands, feet hip width - reach arm up to ceiling as you rotate at waist 10 each way- straight arms and tight legs
***REPEAT THIS WHOLE 7 MINUTE CIRCUIT 2X - 3 FOR SUPERSTAR STATUS!!***
If you can do this comfortably, then you didn't push to the MAX.. do it again, or next time go bigger!
Record how you felt after each exercise, round, and how many completed rounds you did. If you are monitoring your Heart Rate (as you should).. Record that as well.
Feel free to post your results here..
In everything you do, there are parameters that keep you on track and in line. Especially when it comes to working out. The line can shift each day, workout, minute, second, but you have to know where that is precisely each time!
With people/work/family, you can read their faces, body language, or hear their verbal feedback to know if you are walking the line, or crossing over.
With exercise, that line is more fluid- like a mirage, you can see it, but not sure exactly how close you are to it, but know it is there. Too often we proceed very cautiously, avoid approaching to abruptly, and sometimes just stay away from it completely!
Where does that leave us?
In the COMFORT ZONE.
There is a time and place for those kinds of workouts - you can do them at home, on your leisure, with your family and for FUN. To get serious results, and feel like you accomplished a huge goal you need to get OUT OF YOUR COMFORT ZONE and into MENTAL MUSCLE MADNESS..
If you finish a timed interval where you are to PUSH, to a MAX effort for a SHORT amount of time, and you feel like you can do more, then YOU DID NOT WALK THE LINE.. You were only gazing toward it. You should feel like you can no longer do 1 second of that activity, or you'll spew at the mouth (either bad words, or worse yet, blauughh..(you know what))..
NOBODY wants to cross the line, purposely, but tip toeing and balancing on the edge is OK!
Try this and see what that means for you.
WALK THE LINE
**Complete as many rounds as you can in the designated time ** Use a timer **Round 1 - 4:00 Minutes
10 Strict Mountain Climbers
Plank, jump foot to the same hand, gracefully landing, and switch- 10 each leg)
20 Bicycle Abs
Hands interlaced behind head - slowly extend leg out, while elbow touches opposite knee switch - exhale when you touch your elbow - 10 each way
10 Froggers
In plank position, hands narrow- jump feet forward to the outside of hands, land on WHOLE foot, lift hands off floor to knee height - chest is up, glutes are LOW.. place hands back down and jump back and forth again.. repeat 10 X
10 Commando Push UPs
Start in the down position - hands wide, push WHOLE BODY up to plank pull knee to the chest. Leg goes out, lay down to FLOOR, repeat - 5 on each leg.
*modification - on knees - pull knee to chest in up position & lay down
Round 2 - 3:00 Minutes
5 Star Bursts
start low, hands down to floor, around knees - explode off ground - send arms & legs out to 4 point star jump, land softly feet, knees together, low
10 Crab Kicks
Opposite hand reaches for toe, hips up, lift leg high, reach *mod-keep hips down
15 Jump, Jump, Jump
5 knee tucks, 5 glute kickers, 5 pencil
20 Rotating Planks
on elbows or hands, feet hip width - reach arm up to ceiling as you rotate at waist 10 each way- straight arms and tight legs
***REPEAT THIS WHOLE 7 MINUTE CIRCUIT 2X - 3 FOR SUPERSTAR STATUS!!***
If you can do this comfortably, then you didn't push to the MAX.. do it again, or next time go bigger!
Record how you felt after each exercise, round, and how many completed rounds you did. If you are monitoring your Heart Rate (as you should).. Record that as well.
Feel free to post your results here..
Subscribe to:
Posts (Atom)