Serving Houston Women since 2006 
Get Fit, Stay Feminine, Look Fabulous
Gift Certificates for all occasions
Be sure & join me on FACEBOOK & "like" once there!
Cypress/Houston, TX 77095
ph: 832-283-3853
traci
Articles
Achieving Success
As a trainer the most mind boggling thing I encounter over & over is this conversation:
Client: My friend/spouse/boss/man on a plane said that I should do ____/_______/______ to get the body I want.
ME: Really? Thats interesting- So how fit & healthy is your friend/boss/sposue/man on the plane? Where did they get their professional certifications? How many successful clients do they have now?
Client:* insert nervous laugh* Well I guess I realy shouldnt be listening to them? But they heard /read/think "it" somewhere and I think it might work.
ME: *insert big smile* Well shoot, I think you should stop paying me and hire your friend/boss/spouse/man on the plane! You could be their guinnea pig! Go for it and get back to me in 30 days.
Here are your simple, tried and true and YES, maybe boring, success principles
1: When you finally do decide on a course of action you MUST- ABSOLUTELY MUST stick with it or you'll NEVER KNOW if it works. There is nothing that works in 24 hours.. Your body cannot change shape/size/fitness levels in 24 hours- at least not the visible changes you are seeking. Decide on a plan- make sure you trust the source and give it 4- 6 weeks.
2: When you decide on a person/book/magazine to trust to be your fitness advisor LISTEN TO THEM and see #1 above. At least commit fully to your personal choice of "guru's".
3: Make your commitment so strong that everything else you do revolves around completing the mission. Eat, drink, sleep, breathe, think about your desired outcome vividly- all the time.
4: Dont just mentally understand that nutrition is 80+% of your results- change your nutrition to reflect your commitment level. In my world if you workout 6 days a week but only eat to support your goals 50% of the time, you should celebrate that exercise is helping make you healthier but stop expecting real outward change - You never could out train poor nutrition and you still can't.
5: Support Teams are crucial for most of us. You cant be with your trainer 24/7- unless of course you use their available online resources. You need cheerleaders everywhere because you will absolutely have sabateurs- people that are subtly critical of your new lifestyle. Get your cheerleading team in place!
6: Train Hard 95% of the time. We all have training days where we just arent "into it" just make sure those days only average out to be about 5% of your workouts. Any more than that and you wont see results..You cannot simply "go thru the motions" in your life and expect anything to change. Waking up each day is "going thru the motion" it doesnt mean you are living. I call it Showing up for your own life. SHOW UP! I mean fully Show up not just physically.
So there you have it... the easiest way to achieve lasting results.
The 6 C's of Health & Fitness Success
Clarity: 80% of success comes from being clear on who you are, what you believe in and what you want.
Competence: You can't climb to the next rung on the ladder until you are excellent at what you do now. Master your basics. Basic food nutrition- basic consistent daily exercise habits.
Constraints: 80% of all obstacles to success come from within. Find out what is constraining in you or your “support systems” and deal with it.Concentration: The ability to focus on 1 thing single-mindedly and see it through until it's done takes more character than anything else.
Courage: Courage is the willingness to do the things you know are right and to go after what you desire.
Continuous learning: Read, at the very least, one book a month on health & fitness to keep your mind fixed on what you want.. And just as you eat and bathe, organize your time so you spend 30 minutes learning something new about the amazing human body. Stay away from quick fix scams and know that you must do the work.
Pain Killer Abuse Can Kill
According to a new report released by the Centers for Disease Control and Prevention, nearly 15,000 Americans died as a result of a painkiller overdose in 2008. Not only are painkillers dangerous, addictive and potentially lethal for those who take them for legitimate purposes, recent statistics indicate some 12 million Americans are actually using prescription painkillers simply in order to obtain a high. Some other alarming facts related to painkillers include:
The amount of painkillers available on the market by physicians, hospitals and pharmacies has quadrupled from 1999 to 2010.
Painkiller abuse rates are as high as 8 percent for those over the age of 12 in certain US states.
Enough painkillers are prescribed annually to medicate each American adult for 4 hours each month.
The abuse of prescription drugs has become so prevalent that the government has initiated a campaign to better deal with this worsening problem.
If you are in chronic pain consider things like holistic medicines, chiropractic care, massage therapy, reflexology, a professional exercise program & meditation
Source: http://www.cdc.gov/vitalsignsClean & Quick Snack Ideas
Chances are if you are in need of some healthy snacks, most vending machines wont provide alot of options- instead, try these! Remember, what you choose will be the difference between more cravings later in the day or feeling awake and energized throughout the day.
Hummus + Celery Sticks, Raw Red Pepper Slices, cucumbers
Hardboiled Egg sliced on Gluten Free crackers + cucumber & tomato slices
Turkey Breast on whole grain English Muffin + 1/4 of avocado as spread
Cherry Tomatoes + Cucumbers + Chilled Asparagus
6 oz Low Fat Yogurt + 2 tablespoons Wheat Germ sprinkled in
Sliced apple with 100% All Natural Almond Butter
PBJ! 1 slice whole grain - High Fiber Bread + 100% All Natural PB + All Fruit "jam/jelly"
Let your imagination fly! Think HIGH QUALITY Ingredients- the less processed the betterTop 10 Fitness Mistakes
My go to fitness guru Tom Venuto did it again! Took the top 10 mistakes we commonly make and helped us find a success solution.
How many of these mistakes have you made? How many more might you be making? These are the big ones – the top 10, but this is actually just the tip of the iceberg.
Body transformation mistake #10
Training without intensity; going through the motions
Success strategy
Training with intensity, effort, focus and passion
Body transformation mistake #9
Using only willpower; trying to change consciously with force
Success strategy
Using habit power and programming your subconscious mind to change automatically
Body transformation mistake #8
Giving up at the first obstacle or failure
Success strategy
Persisting through every adversity until you succeed
Body transformation mistake #7
Inconsistency with nutrition and training
Success strategy
Consistently following your nutrition and training plan, every single day
Body transformation mistake #6
Chasing quick fixes; doing the least you can get away with
Success strategy
Developing a hard work ethic; doing whatever it takes
Body transformation mistake #5
Short term perspective: “I’m going on a 12 week program”
Success strategy
Long term perspective: “This is a lifelong journey”
Body transformation mistake #4
No goals, fuzzy goals or lightly taken goals
Success strategy #
Specific, written goals and total commitment to them
Body transformation mistake #3
Blaming something or someone else for your lack of results
Success strategy
Taking personal responsibility for all your results; better or worse
Body transformation mistake #2
No progress tracking or accountability
Success strategy
Tracking, measuring and becoming accountable for everything you want to improve; weight, body fat, performance, etc.
Body transformation mistake #1
Not believing it can be done and/or not believing you can do it
Success strategy
Believing in yourself; cultivating and growing that belief every single day
Cypress/Houston, TX 77095
ph: 832-283-3853
traci
