Fit Journey For Life

Weekend Motivation

by Susan Ricks on February 1, 2013

I’m throwing out a special post right before the weekend because it always seems like some of us really begin feeling the pressure to “go with the flow” on the weekends! The excitement of your new workout program or eating clean “diet” may be wearing off. You feel like you’ve been “good” and deserve a “reward”. (You’ve earned it, haven’t you?) You’re getting a little cranky these days, too. You’re just far enough into your program to be feeling like you should be feeling great, but you’re still having some unpleasant side effects (headaches, cravings, perceived hunger) and haven’t completely stepped into the full glory of how good you WILL be looking, feeling and performing. (Which, I assure you, is totally normal at this stage in the game, but still… Grrrr.) And I can all but guarantee that you’re feeling a little bit angry about how you “can’t” eat some of the foods you used to enjoy during the weekend. I would suspect that the weekend (filled with family and cookouts) may be tempting you to take just the tiniest little break from your initiative.

LISTEN UP RIGHT NOW– all of you. You are NOT going out like that. You will NOT cave to buffalo wings so processed, they’re not even chicken. The lure of a sugar-bomb pancake or dessert concoction has nothing on your rockin’ energy level and clear-headedness. And an Adult Beverage at this stage of the game will both, make you feel like super-extra crap in the morning, AND make you mad at yourself for giving in to something so cheap and dirty.

So rally, people. You’ve got this. WE’VE got this, because I’m right there with you. Need a little extra motivation? Take a minute today and list one thing in comments that is significantly better NOW than it was two weeks ago, thanks to your continued efforts. Maybe it’s your energy, maybe it’s a flatter stomach, maybe you’ve conquered a workout that’s been especially tough until now, or maybe you’re happy coming here and seeing comments from people who actually understand what it is you are trying to do.

Share something, and remind yourself why you are doing this, and how important it is to push through these difficult times. Because, trust me… once you get over that hill and things start clicking (and THEY WILL, I promise), you’ll be so, so glad you stuck with it.

Motivate, re-dedicate, and then get out there and enjoy your weekend!!!

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Let’s Be Honest

by Susan Ricks on January 29, 2013

I’ve gained 10 pounds since the week before Thanksgiving. That’s an average of a pound a week! Despite my efforts to NOT gain thru the holidays, it happened! I considered not saying anything here, but you know, this is my page and I write what I want to. I’m real….I’m human….I get off track just like anyone else. To not say anything, and to just write about other things somehow seemed like I was being dishonest with my readers.

I had a doctor’s appointment today. It was just an annual checkup, and my doctor was looking at my files and congratulated me on being down a little over 10 pounds from last year at this time. When I told her that I had actually gained 10 pounds in the past 10 weeks, she kinda had that “really?” look on her face. Then she started in with the “at your age that’s expected” speech. HOLD THE TRAIN! It is NOT expected, nor is it appreciated. As I told her how I was able to shed the 22 pounds last year, I realized really quick one major piece of the puzzle that I have been leaving out of my days thru the holidays. Tracking my calories in myfitnesspal.com.

Do you track your food? While I thought I wasn’t eating “too bad” thru the holidays, I’m sure if I had been keeping accurate track of my calories, fats and carbs, I would have been shocked! Not only tracking my food, but keeping track of my water intake and workouts all in one place was just a great way to end my day with a look back to see where I needed to improve, or where I could easily duplicate days that were really good!

So as I begin the challenge groups next week, I will be PARTICIPATING in them…not just encouraging from the sidelines! Support is key, and I will be giving it as well as getting it! When you get off track, do you know how to get headed back in the right direction? Cheer us on… or join us on the journey! We have our eyes set on a goal, and success is in our sites!

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Your New Year’s Resolution…Here today AND Here tomorrow

by Susan Ricks on January 13, 2013

We are 2 weeks in to the new year. Are you hanging in there with your resolution, or is it already beginning to look like last year’s list, and the year before, and the year before? For some, the newness is already wearing off of those resolutions you made on January 1. But if your goal is to lose weight in 2013, I have a few tips to help keep you on track!

DRINK WATER…like it’s your job!
EAT… don’t try to make up for over eating by NOT eating!
SHAKE…drink your Shakeology each day consistently!
REMIND yourself how far you’ve come!
REVISIT your food journal…and repeat a good week!
DON’T let a bad day or week become a bad month!
VEGETABLES are your friend!
SCHEDULE your workouts, like any other appointment, and keep it!
MOVE…get your sweat on!
WRITE down your goal/resolution and post it where you will see it daily!
REPEAT this tomorrow!

Your resolution does not have to be a “here today, gone tomorrow” goal. You can do this. I’m here to help you on your journey. Let’s make 2013 the year you succeed!

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Happy New Year

by Susan Ricks on December 31, 2012

Well, the countdown is on to the new year…We are in the final day of 2012, and I just wanted to take a second and say a heart felt THANK YOU to each and every one of you who have joined me this year on the road to fitness! It IS a journey, my friend! I don’t know about you, but I have encountered many potholes, detours, and out and out roadblocks along the way during 2012. But thankfully, I have enjoyed a ton of wonderful scenery, and some beautiful friendships that have sprung up along side me on this trip! There were plenty of times I arrived at my destination (my goal) with time to spare…and of course, there were a few times I came sliding in side ways, just missing the mark! But, hey…that’s just gearing me up to burn rubber in 2013!

It’s been a true honor to serve you in 2012, to see so many of you succeed with your weight loss goals, to see others succeed as new coaches and to grow along side of you. I’ve watched many of you take that first tentative step…literally of just getting off the couch and WALKING…and then using that first small success to build on! You have brought joy to me on a daily basis, and I thank you for that!

As I type, I am sitting in the cabin in the Smoky Mountains. We come every year to celebrate our wedding anniversary, and to begin the year off on what we consider the “right” foot! Today I’ll be taking time to finish my list (ok, ok…at least extending it) of my 2013 goals. I hope you’ll take the time set some goals for the coming year! Let fitness be one of them. In fact, I challenge you to let fitness be up at the top somewhere!

Enjoy your New Years Eve, and let’s hit the ground running tomorrow! YES, tomorrow…Day 1 of 2013! It’s my desire to help you reach your goals in 2013; to help you be the healthiest, and happiest you can be!

With much love….

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Last Day to Pre-Order Les Mills Combat (free shipping)

by Susan Ricks on December 2, 2012

It’s the ultimate mixed martial arts-inspired workout designed to get you totally shredded in 60 days.The program’s fat-shredding sequences are built on fun, calorie-scorching moves that help get you chiseled fast!

This training is the real deal—with real results.You’ll punch, kick, and strike your way to an outrageously strong and sexy body in just 60 days.

The last day to pre-order is Monday, December 3rd, 2012; you’ll get FREE SHIPPING and delivery in time for 12/25. Early inventory is limited and may sell out at lightning speed—so if you want to be one of the first to receive LES MILLS COMBAT, be sure to PRE-ORDER IT NOW.

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My December Promise

by Susan Ricks on December 1, 2012

It’s particularly hard during the month of December to stay on track with your clean eating and workouts! But trust me, it’s necessary (at least through the week) to combat all the extras we all take in during the holiday season!

I wrote down my December promise to myself for the month of December to hold myself accountable. I posted it on my Facebook wall so others can keep me accountable as well! Feel free to save this to your computer or print it out for yourself! It doesn’t have to be this particular promise! Just write down your promise to yourself and post it where you will see it, on your refrigerator, your bathroom mirror, you sun visor in your car….anywhere that you will constantly see it to keep yourself on track!

Let’s make this December the one we maintain, and not gain! Together we are better!

MERRY CHRISTMAS!!!

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Focus on How Far You Have Come!

by Susan Ricks on November 30, 2012

I went to the doctor today for a sinus infection that I have been self medicating for months (obviously without success). While there, they had the to do the usual routine of temp, blood pressure and of course,the dreaded weighing! Is that not the most horrible part of going to the doctor? For me anyway! So I step on the scale and the nurse promptly puts up the 150 pound weight and I’m thinking to myself “surely NOT”! And I was right (whew)! Seriously you’d think they would start low and go higher; for your ego if nothing else! It’s not like you aren’t stressed enough having to go to the doctor in the first place! Ok so I got off topic there….sorry!

Anywho…So THANKFULLY I was under the 150 pound mark at 147. While I was grateful for that, I was really disappointed to see I was up 5 pounds from where I had been maintaining a couple months ago. Then, the doctor came in, she looks at my chart, and exclaimed (yes, I said exclaimed!) “Wow, you’ve lost 18 pounds since you were in here in February!” It kinda put it all in perspective for me. Even though I was feeling down about not weighing in around 142, I HAVE STILL KEPT OFF 18 lbs THIS YEAR! That’s HUGE for me! That’s 2 pants sizes! That’s getting up and feeling great in the mornings! That’s going into the holidays unafraid of the camera at the relatives house! (Oh, wait…I’m the one who always has the camera!)

So, my thought for today: Focus on how far you have come…be proud of every achievement, and don’t let the scale mess with your mind! You are far more than a number on the scale! YOU ARE AWESOME!

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Happy Thanksgiving

by Susan Ricks on November 22, 2012

Happy Thanksgiving to you all! God’s blessings in my life are limitless….His grace is evident every where I look! Today I thank Him for every single one of you who make my life the joy it is!

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You’ve Come A Long Way, Baby…

by Susan Ricks on November 2, 2012

”A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty.” ~ Winston Churchill

When my children were 4 and 5 years old (yes, they are only a year apart), and my weight had ballooned to an all time high of 190 pounds, my thoughts were consumed with how awful I looked, with the fact that nothing fit anymore, that I was out of breath trying to run after my kids at the park, that I did not want to go home to my home town because I didn’t want anyone seeing me this way (fat/overweight/ugly)…and on and on and on! The thought of dieting AGAIN just sent me running to a bag of potato chips.

Dieting was just so hard! I would have to give up so much stuff I enjoyed! REALLY? Did I enjoy laying down on the bed just to get my jeans zipped? Did I enjoy watching my kids running around without me being able to keep up? Did I enjoy hiding out at home, while my children and their dad went “home” on the weekends? As a pessimist, all I could see was the difficult side of dieting. Yes, at that point I didn’t even think about it as a lifestyle change, of trying to become healthier. I just couldn’t wrap my mind around the fact that even small steps would help!

Thankfully, I’ve come a long way baby!

Today, my babies are 24 and 25, and I no longer look at the glass as half empty! I’m not controlled by the thought of “dieting” any longer. When faced with the difficult task of losing weight these days, I CHOOSE to eat clean and workout each day to keep myself healthy for years to come. I CHOOSE to help others try to make those same choices, as well. I have changed my life for the better; living a healthier life style, and taking care of my body! As Tony Horton (creator of P90X) says, “Take care of your body, and your body will take care of you!” I’m far healthier at 48, than I was at 28!

Do I still have to watch my weight? Every day! Do I have the perfect body now? Never, but I’m happier with the body I have now! Would I change anything about it? Who wouldn’t? But do I obsess over it? I don’t. I’ll never be a small person, but I will be a healthy one!

A few things that may help you be more optimistic each day: (After all, it is a choice)

1. Write out a few positive phrases and read them out loud each day. For example: “No one can effect how I feel, because I choose how I feel,” or “I am a positive person who focuses on the good things in life.” Even if you don’t believe what you are saying at first, the more you say it, the more real it will become.

2. Start a work-out program. Breaking a sweat will release endorphins. Endorphins are a chemical in your brain that naturally makes you feel good, which helps you to think more positively.

3. Surround yourself with positive people! Don’t let the nay-sayers control your thought or actions!

4. Journal your happy thoughts! Make a gratitude journal. Commit to writing down all the good things that happen to you. Make a list of the things that make you happy each day. Don’t just focus on the big things either! You will start making a habit of focusing on the positive things, no matter how small.

Take time for you. Take the time to be the healthiest, happiest YOU, you can be! And remember…look for the opportunity in every difficulty!

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Don’t say “I can’t” unless you’ve tried….

by Susan Ricks on October 24, 2012

So today when I went to start my workout, I started loading the weights for one of the exercises. I have always used the 5 pound ones to warm up; but I looked over at the 10′s and gave it a brief thought before saying to myself, “I can’t do that, where did that crazy thought even come from?”.

OMG…then I got so mad at myself! Why not? ”Ummm, because that would be HEAVY!?!?”

And then I thought to myself, “if you don’t do this, you’re a wimp.”

So I did it. I did the entire warm up with the heavier weights, AND went heavier through the whole freaking workout, and I’ve never wanted to die more. At the end of the workout, I was laying in the floor panting and sweating, my arms and legs shaking, and grinning like a fool!!!

Actually I think it was the fact that I uttered the words “I can’t” more than thinking myself a wimp, that got me to do it and made me push all the way through.

I could not believe I had uttered those words! I’d never attempted most of those weights for so many reps before; so how did I know I couldn’t do them!?!

I didn’t know!!!!

And that is why I hate those words!

Clear your mind of “I CAN’T”… and watch the world of possibilities open up to you!

I know there are exceptions, but for about 99% of the population, there is something you can be doing. Tell me why your situation is more daunting than theirs….

Yeah, I don’t do “I can’t” around here….

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Weekend Motivation

Let’s Be Honest

Your New Year’s Resolution…Here today AND Here tomorrow

Happy New Year

Last Day to Pre-Order Les Mills Combat (free shipping)

My December Promise

Focus on How Far You Have Come!

Happy Thanksgiving

You’ve Come A Long Way, Baby…

Don’t say “I can’t” unless you’ve tried….

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