I Quit Today!

Well, almost.

 

I stepped off of the track, defeated. My workout was 5x mile and I bowed out after 3. I walked to my car, sweating dripping down me. I sat in the passenger seat as I texted my coach that I was throwing in the towel. I was done. It was hard, hot, humid, and I was tired. I sat there, sweat poring out of me, thinking about every excuse in the book.

 

 

And I realized it was just that. An excuse. I couldn’t just give up because something got hard. It didn’t matter how ugly the last 2 reps were, I needed to just finish. Racing is a culmination of hard and tired and trying to keep it at bay as long as possible…if I can’t do that in a workout, then how am I supposed to do it in a race??

 

 

 

It took me 8 minutes and 34 seconds of defeat followed by a pep talk, but I got back on the track, kept my head up, and told myself to just finish.

 

 

 

Every workout can’t be your best or world records would be set every day. There are going to be days that challenge you and push you. You just have to be strong enough to not let it break you.

 

 

So today, I (almost) quit. But I didn’t. It wasn’t pretty, but I finished. There’s a lot to be learned in that – in the days that just don’t go according to plan. In the days that you just push through anyways, too stubborn to quit because your goals are greater than the “suck” you are currently feeling.

 

 

Having a coach, helped me to not just take the easy escape route. I just couldn’t quit on him like I could on myself. It definitely helps to have that person(s) who holds you accountable to your goals. So you don’t quit, so you keep pushing, so you achieve your goals.

 

 

My coach does to me, what we (Fit Tribe coaches) hope to do for you — not let you take the escape route; to keep you on track for your goals, to keep you from giving up on yourself, and to ultimately help take you to where you want to be. If you feel like you are stuck — please reach out! We want to help you!

 

 

And if you haven’t gotten started with us yet, but you want to — let us support you to achieve your goals. Our Sexy Summer Slim Down has a few spots left and is a great way to jump start your fitness…you can sign up for it here: https://fittribe.clickfunnels.com/sexy-summer-slim-down

 

 

Remember, sometimes the going gets tough, but you just keep pushing through. Your goals are waiting for you on the other side.

 

 

Committed to Your Success,

 

 

Rosie

Statue Dedication 🗿

I did some sprints last night. The 1500 and 800. Okay, so technically not a sprint, but it is for me.

 

The 800 is my least favorite event in track. Sure, there are aspects that I love about it…like the fact that it only takes a little less than 2 and a half minutes to complete. Or the fact that as soon as you come through your first lap, you are already on your bell lap. All awesome stuff!

But then, in the middle of that bell lap, your body starts to feel hollow. Emptied out of muscles, bone, all you feel is your thoughts floating through your mind. Until suddenly, liquid cement fills the emptiness, every step forward causes that concrete to set in, harden, until you reach the final 100m and you feel as if you have turned to stone.

 

You push as your stone body feels like it is going to crack in half from the exertion. And then, bam! You cross that finish line and crumble over in a heap of shattered statue.

 

Slowly, the concrete melts and you become human again. Life returns to your body as you pull yourself off the track.

 

Why do you do it? If it makes you feel this way…

 

Because I know that if I want to reach my goals, then this is one of the building blocks to get there.

 

Sometimes you have to do the things you don’t want to do, in order to be who you want to be.

 

I’m not saying going out there and race an 800 and feel this way. But when it comes to reaching your goals, there are times when you need to do things that make you feel uncomfortable.

 

These moments are meant to teach us how far we are willing to go to achieve what we want. These moments teach us determination and perseverance. You get through the tough times in order to reach the success.

 

This could be doing the cleanse, even though it scares you or makes you feel uncomfortable.

 

This could be you signing up for a 5k or lifting that heavier weight.

Whatever it is, there is going to be a period of ‘suck’ to get to the finish. Those periods are building blocks that get you where you want to be.

 

If you need help creating your goals and finding your path to success, feel free to come in for a free trial workout to get started! >>> https://go.fit-tribe.com/free-session

Committed to Your Success,

Rosie and The Fit Tribe Team

I Got It From My Papa!

My dad and I are pretty similar. We are both third borns, with our 2 older siblings being the opposite gender of us. We both have inquisitive minds that are constantly running on twelve cylinders. We both run (or ran competitively). So, it’s no surprise that many of his core beliefs were passed on down to me.

 

Here are some of the things he taught me over the years:

 

 

1 – Ever since I was little and dreaming all my big dreams, my dad never once stopped me to say “you aren’t good enough, or talented enough, or whatever enough.”

 

Instead, he always told me that if I wanted something bad enough, I just had to work for it. And work for it I did (and still do).

 

No dream is too big if you are willing to put in the effort to get there.

 

2 – I used to want to be just like my dad when I grew up. Except when I would shadow him at the office, I couldn’t help but find myself pinching myself to stay awake. Being an eye doctor wasn’t for me, and that was okay.

 

My dad always harped on the notion that if you find something you are passionate about, you’ll never work a day in your life.

 

My dad LOVES being an eye doctor, his compassion and drive makes him one of the best. He used to call me in college all the time to tell me about his interesting cases, knowing I would be fascinated, but more than that, I loved hearing the excitement of what he does in his voice.

 

He always pushed me to pursue my passion, even in an industry that isn’t very career oriented, because he knew that’s where my passion lies (thank you Fit Tribe for the opportunity of a lifetime, where fitness IS a career!)

 

 

3 – Always send a thank you note…it’s a simple gesture that let’s someone know just how much they mean to you. In college, I used to spend hours hand crafting thank you cards and filling them with words of passion and gratefulness to those who helped in all my success.

 

So, take a moment to thank someone for something they did for you, you never know how much that person might just need to hear what you have to say.

 

These are just 3 things that my dad taught me and I share with you because of how important this wisdom has been in my life.

 

If there’s anything you need help with relating to fitness, health, nutrition, I would love to pass my knowledge on, or you could come on in for a free trial workout and get to know some incredible coaches and Fit Tribers >>> https://go.fit-tribe.com/free-session

 

Happy Father’s Day to all the dads out there, may your day be filled with family, love, and some relaxation! 🙂

 

Committed to Your Success,

Rosie and The Fit Tribe Team

 

PS – tomorrow, I’m announcing something amazing, so stay tuned!!! 🙂

Andi

This is the face of someone who just lost 22lbs, at Fit Tribe and won a free month and is headed down cape may for annual mon daughter

This is the face of someone who just lost 22lbs, at Fit Tribe and won a free month and is headed down cape may for annual mon daughter weekend to celebrate in the jazz festivities.. by myself!

Rosie’s Ramblings – A Day In The Life

4:00AM

The alarm clock blares, breaking through your dreams and pushing you towards consciousness. Stumbling out from under your covers, you silence the shrilling sound. You quickly turn off your second alarm and slip out of your bedroom. You take three deep breaths as you wipe the sleepiness from your eyes.

Your mind starts turning. Your workout that you started thinking about the night before takes shape. Excitement rises up from the pit of your stomach as you come up with the perfect finisher.

Once that’s done, you set a stopwatch. You have 10 minutes to fold laundry as fast as you can. You break out a little sweat as you put things away. You check your watch and pick up the pace to beat your “score” from last time. Time.

You finish packing up your computer, apple, and water. You head out the door, phone flashlight in hand to find your way to your car.

4:25AM

As you drive down the highway, you put soft music on the radio, clearing your mind. You find peace in the early morning when few are awake. After a couple miles, you come back from your reverie and begin to think of all the things you want to accomplish that day. You recite that list a few times, adding a thing here or there. And then you arrive.

4:45AM

You quickly jot your to-do list down and begin to set up the workout. You feel your body loosening up as you continue to move around. You tweak a few things in the workout as the first person walks in.

5:30AM

The first session starts and you find energy pulsing through your body. You quickly begin cueing and motivating the Tribers. You jump up and down with excitement as someone begins to grasp the concept of a kettlebell swing. You feel electric. Time flies and before you know it, four sessions have gone by.

8:00AM

You gulp down a water as you grab some cleaning supplies. The hum of the vacuum drowns out the music as you make your way down the turf. You multitask, as you text a client in one hand and wipe down equipment with the other. You finish and catch up on other messages before the next sessions.

10:00AM

You find yourself having a heart to heart with a client, helping them through their frustrations and encouraging them to make adjustments. You motivate them and when they leave, you can tell they are walking with a positive bounce in their step. You gather up your papers and head downstairs to do backend work.

12:00PM

Other coaches arrive and a dog or two. You discuss some clients, goals hit, and struggles. You work together on projects. Music plays in the background and you talk about You reach out to clients to provide encouragement. You play tug-o-war with a pooch.

1:45PM

You and another coach decide to do the workout that you had craftfully concocted. You blast some Britney Spears and work it. Twenty minutes of sweat later and you grab an Energy Grille meal and some Wawa snacks.

2:30PM

You head home, happy and tired. Hours go by and you get a text from a Triber about a huge goal they just accomplished. You smile as your eyes tear up with joy for their achievement. You feel content. This is why you do what you do.

“Coaching is the universal language of change and learning.”

Rosie’s Ramblings – Criticism

Doling out criticism can be daunting, knowing that you are responsible for telling someone else that what they are doing is broken. You’ve been there, on the receiving end, and it’s disconcerting. So you fluff it up just enough to be constructive rather than destructive.

There’s an art to criticizing. The goal should be to give someone areas to build upon while still keeping their core foundation. Likewise, there is an art to receiving criticism. It’s looking the person square in the eye, rather than dropping your chin. It’s acutely listening to what the other has to say. It’s reflecting on the words and ultimately, taking action on them to improve in whatever capacity necessary.

Living without criticism is like walking through a child’s playroom in the dark, one false step and you find a lego block lodged on the bottom of your foot. Criticism is the light needed to guide you to your goals. Acting positively upon it, could be the game changer. It could be the difference between you getting the promotion or losing your job. It could be the difference between losing the weight you always wanted or staying stuck where you’re at. It could be the difference between changing your life or feeling like life is passing you by.

Criticism is important. You may need to be knocked down a few pegs in order to work your way back up, but you don’t want to be shattered beyond repair, so don’t let it tear you down. My coach at the Olympic Training Center was notorious for being nagging and nit-picky about the tiniest little things, while the compliments were few and far between. While her critiquing style certainly needed some improvement, I knew that I would much rather have her dishing it out over and over again and grow a thick skin than to hear nothing but crickets. I knew that the moment I heard silence, would be the moment she had given up on me. So I took the criticism, relentlessly, and picked out the most common deficits and worked hard on those areas, knowing that I was working towards my main goal.

Keeping that North Star always in your vision helps you realize that what needs to be worked on may be the catalyst to bridge the gap between where you are and where you want to be. So, the next time you find yourself on the receiving end of a critique, take from it, learn from it, grow from it, and become a better you from it!

“Butt down, chest up!” – Fit Tribe Coaches

Rosie’s Ramblings – Journey

Many of you are embarking on a journey. A journey that has you indulging in vegetables, dropping some pounds, resetting your mindset; and all to discover a healthier you. Everyone is at a different place in their journey and no one walks it alone. And since you are on a journey, I thought I would share with you my journey into coaching…

Imagine 11 year old Rosie…a tiny little munchkin with a fierce personality that was just really starting to come of age. I was committed to swimming, my team, and my coach. Every pore in my body oozed chlorine. No matter the day of the week, no matter how exhausted I was feeling, no matter how many laps I had already swam, I gave it my everything at practice.

Except one day.

That day is imprinted clearly on my mind. My teammates and I were goofing around, not hitting the splits we were supposed to. My coach, furious, reprimanded us and demanded sprints for the duration of the practice. Forty minutes. Arms flailed, legs kicked, hearts raced, breathing wasn’t an option. Tears welled up inside our foggy goggles as exhaustion set in. We kept telling ourselves, just one more. JUST. ONE. MORE. Finally, it was over. We pulled our depleted bodies out of the torture chamber and somehow dragged ourselves across the slippery pool deck. Our legs wobbled and arms shook as we slowly made our way towards the hot showers.

During those forty minutes, I hated my coach. He was mean, insufferable, and unfair. It took me three days until I said a word to him. It took me longer to learn the lesson he enforced in us that day. After that point, I turned to my mom on the way home from another late swim practice, “I want to be like my coach.” Sure, that workout we did was hard and exhausting, but we learned the value of discipline.

What I learned from that workout, about myself, followed me for years.

At that moment, I knew I had to be a coach. I had to have such an impact on another’s life. I had to teach, guide, and encourage others to become the best version’s of themselves. To become what they always dreamed of.

Here I am, years later, living out what has always been deep rooted inside of me, helping you and other Tribers to achieve what they thought was nearly impossible.

We (the coaches) all have had different journeys, but the sole driving purpose of what we do is the same. We are here for you and your success. We are here as your guiding light. We are here as your coach, mentor, and friend. Together, coach and Triber, we can turn your dream into a reality. All it takes is a lot of effort and a little bit of tough love every now and then to accomplish your goals.

“The only impossible journey is the one you never begin.”

Rosie’s Ramblings – Control

If you win the lottery, you are said to be lucky. It is a game solely based on chance. The odds are not in your favor. The only amount of control you have is on whether you play the game or not. You can’t win if you don’t play, but likewise, even if you play, you have no control over the outcome. Winning is 100% luck.

 

Outcomes measures success. Winning the lottery is a 100% success, but 0% control over that success, so I wouldn’t bet on the lottery for your retirement fund. It’s just not good financial planning.

 

What I would bet on, is hard work and preparation. These are measurable. You can control how much or how little you put into a project, which likewise, can control whether the outcome is deemed successful or a total failure. This is ultimately up to you.

 

My senior year of high school, I was in study hall with 8 other boys. The one boy copied my math homework almost every single day. While it irritated me, I ultimately didn’t mind, after all, he did bring the donuts. But when the end of the year rolled around and I was announced valedictorian, his eyes shot hot daggers at me and he proclaimed how much more deserving he was than me. I turned to him and simply said, “while you spent the year copying my homework, I spent the year actually putting in the work to succeed.”

 

Success isn’t winning the lottery. Luck has nothing to do with it (okay, maybe it has 5% to do with it). But really, success is the culmination of hard work that is done day in and day out. If you shy away from the effort it will take, then you aren’t deserving of the achievement.

 

Life does throw in some monkey wrenches, unforeseen obstacles that test you, annoy you, stress you, or all of the above! These are things no matter how superhuman you are, you CANNOT control them. They are things that simply happen, maybe to remind you that you are, indeed, human. But also to evaluate just how prepared you are. So that even if you are spiraling off into a vortex of unknown, your preparations have made it so that whatever comes your way, your still on the right path towards your goals.

 

Life is a series of cause and effects strung together to create a lifetime.You write the story, you control the underlying plot. But how you finish the book determines your success.

Want to get lucky by preparing with the best?? Transform your body today by burning 20 pounds of fat with our 6 week transformation challenge: https://go.fit-tribe.com/transformation_challenge

“There is no such thing as luck, you create your own luck!” — Mr. Beasley, high school history teacher

Rosie’s Ramblings – Why I Don’t Make Resolutions

In all my life, I have never made a New Year’s resolution. My mind fights against it, kicking and screaming, refusing to conjure up any sort thing I want to change.

If you think about the word, a resolution is a firm decision to do or not do something. That’s it. There is no action planning to create steps in order to achieve the desired outcome. As a kid, if I resolved to stop instigating my brothers’ fights or vowed to clean my room, I was setting myself up for failure. I wasn’t changing my behavior to fit my resolution.

The intent to do something isn’t enough. Without any plan, how do you expect success? It’s the change of behavior that creates the habit.

I prefer to use the word goal.

Why?

Because a goal is an object of a person’s ambition or effort. The definition itself implies that work needs to be done in order to achieve it.

Resolution is a noun. It’s a thing, an idea. While a goal, to me, is a verb and without action it’s just a dream.

Resolutions fade as the New Year quickly turns into February and the mundane humdrum of the winter months seep into every pore in your body. You slip up more and more as the shininess of the beginning of January wears off. You tell yourself you’ll just eat ONE cookie, or you’ll just not make your bed one day. And before you know it, you forget what your resolution was in the first place.

It becomes a vicious cycle. Each year, creating (most likely) a similar resolution because you failed the year before. And it’s all because there aren’t benchmarks, deadlines, or accountability to measure the success of the resolution.

Goals need to be measurable. You should have PROOF that you are making progress towards achieving your goal. Those benchmarks give you direct feedback on where you are at in your journey towards your goal – what you need to work on, alter, and push through in order to reach your destination.

You can’t just expect success to happen to you, the first step is planning for it.

“The dream is free, but the journey isn’t.”

Committed to your success,

Rosie and The Fit Tribe Team