As we all know, October is the month to bring a little pink into our lives and celebrate National Breast Cancer Awareness Month. Breast cancer is the most common cancer among women, however millions are surviving the disease including one of my personal training clients who I have grown an incredible relationship with. She came to me about a month and a half ago concerned about working out because she is a Survivor and has lymphedema. Lymphedema is the swelling of soft tissues of the arm, shoulder or breast and can cause discomfort. Many women worry that lifting weights will trigger the lymphedema, however if done correctly it outweighs the risks! It has also been proven, even by my client that with weight training it is less likely to get worse.
If you are on the fence of exercising, read these tips…Everyone starts somewhere, my client did and put her trust in me and she has progressed tremendously in the past month and a half. She has become a lot stronger and her energy is on another level!
- Always get cleared from your primary care physician and surgeon to workout.
- Always warm-up. Take 5-10 minutes to warm up your muscles. Stretching all major muscle groups is key to any workout program.
- Slow & Steady. (My favorite saying…refer to my last Tasha’s Tips) Everyone is different, every breast cancer is different. Keep in mind you may feel fatigue. You want your workouts to be challenging but not draining to the body. Take your time with everything, give yourself time to recover, become stronger and healthier.
- Form ~ Really focus on your form in every exercise you perform.
- Rest is always important. If your body is telling you to take the day off, listen to it!
- Heart Rate Monitors are a great way to track your workouts. We want to make sure you are getting the most out of your workouts, however we can monitor so your not over working. As mentioned before we want to take things slow.
We are having our own Breast Cancer Awareness Workout this Saturday in our Swarthmore location.
Burpees for Boobies!
Bring your friends, family, neighbors, dog walker, dentist, or local grocer to a big group workout on October 29th at 8:30am in Swarthmore!
Bring a receipt of donation to the Breast Cancer Research Foundation: www.bcrfcure.org or bring your card with you and you can donate on the spot! We will get the ball rolling by making a $20 donation on behalf of Fit Tribe, but whatever amount you decide to make is up to you!
Then let’s get your sweat on in an awesome Fit Tribe workout!!!
And don’t forget — wear PINK to show your support! Best pink outfit wins a prize!
You vs You
Make time for yourself. I often hear that people just don’t have enough time in a day. Yes, we all have crazy lives…Some have families, children, multiple jobs, school, the list goes on and on. However, it takes 30 minutes….YES 30 minutes to get your butt kicked here at Fit Tribe! Make this YOUR time. Be selfish for 30 minutes. You give 30 minutes of your day and I promise it will change your life. We have many members who have proven that and it has been the best decision of their lives! So as I always say….DO YOU…if it isn’t all day because you have to take care of others which is understandable give yourself that 30 minutes to DO YOU!
Slow & Steady
Do you remember that one Aesop’s Fables, The Tortoise & the Hare? This is a great representation of taking it slow and steady….Slow and steady wins the race! Being consistent and using effective effort always leads to success. When it comes to fitness we need to remember it is a process, it is different for EVERYONE. If you aren’t seeing the number on the scale dropping, but are feeling stronger and your clothes are fitting differently you are WINNING the race! Always, always remember slow and steady wins the race! When making healthier choices and wanting to change ourselves, we have to remember those small short term goals, which will lead us to that long term goal. Ultimately we want to live a long healthy life right?! Well, we can do just that with the right mind set of slow and steady will win this race!! (I cannot stress that enough can you tell?!)
As mentioned above, everyone is different. You cannot go through your fitness journey comparing yourself to the person standing next to you. The only person you need to compare yourself to is the person you were last week, the person you were a month ago, the person you were when you first stepped foot into Fit Tribe! That is probably one hell of a comparison there if you have been here for some time. Everyone started somewhere, they started at the beginning and worked very hard day after day to become the strong self they are today. If you give it your all and only leave the comparison to yourself, you will succeed!
~Be a game changer. The world has enough followers.~
Humans are inherently lazy. It’s a survival mechanism from our hunter gatherer days of past. We used as little energy as possible so when we needed to expend large amounts of energy, we were ready for it. As our world evolved from hunting down game and gathering berries to sitting at desks and going to the grocery store, our need for this survival mechanism diminished. But it’s still there.
We still have to fight the laziness every day. We have to fight the urge to watch Netflix marathons and eat bon bons. We have to fight the urge to let the dishes pile up in the sink. We have to fight the urge to just do the bare minimum.
You shouldn’t just coast through your life listlessly. The only life to live is one full of passion and action.
Today, I observed someone so disenchanted with their career. There was no engagement, no passion. Anger sizzled inside of me. What a disservice he was giving to others. He just seemed to not even care. After my initial anger at his laziness subsided, I realized how awful that must be…to just not care anymore. To just coast by. To just let life pass you by.
I felt sad.
Everyday I wake up excited for what’s to come. Excited to work hard, do my best, and help others change their life. How terrible it must be to wake up and just want to get by; to not have fire pulsing through your veins. To see the world in black and white instead of an abundance of color. It’s not a way to live.
When I was in college, I made a pact with a friend. We were going to be “yes” people. As long as it wasn’t illegal or extremely harmful, we would try something at least once. It has taken me so many places in such a short amount of time. I chatted with an middle aged woman a few years ago – we talked about our experiences. She proclaimed “wow, you have done more living in your life than so many people do in a lifetime.” But it’s true. Life is about the experiences, the beauty in effort, failing, and succeeding. Life is about taking the leap. Life is about LIVING.
When your passion is burning, laziness is not an option. It’s not even a blimp on your radar. You live and breathe action.
“There is no passion to be found in playing small – in settling for a life that is less than the one you are capable of living.”
Beep. Beep. Beep. The alarm goes off. It’s pitch black outside. The cold has seeped into the room. What you wouldn’t give for 5 more minutes of warmth under the covers. Beep. Beep. The alarm continues to blare. You have a choice: get up now or snooze for 5 more minutes. You know those 5 minutes become 10, and 10 becomes 15, so you get up. You drag yourself from the warmth and scurry over to turn your alarm off. You’re up. It’s time to rule the day.
The next 20 minutes are a flurry of motion. Getting ready, packing lunches, putting clothes in the wash. And then it’s time to hit the gym. You feel of hint of tiredness in your body. The past couple of workouts really kicked your butt. You contemplate skipping the gym. But you already have your workout gear on and sneakers tied. Plus you promised your friend you would be there. You make your way to workout.
The workout is hard. Exhausting. Yet, you feel euphoric afterwards. You hit a new workout goal. The tiredness leaves your mind and you feel energized instead. You go home, shower, and feel like you can accomplish anything.
Hours cruise by. You’re doing amazing work at your job, nothing can stop you. Then your stomach growls. You look at the clock. It’s only 9am. You think about the change in your draw and the vending machine down the hall with the cookies and crackers and snacks that leave your mouth watering. You open up your draw and find a bag of almonds. You grab a small handful and slowly let yourself enjoy them. One by one. You realize your stomach has stopped talking and continue on with your day.
Lunch time rolls around and your co-workers all want to head out to a pizza joint. The sauce is incredible and the dough of the pizza makes you want to give up a little on your goals. But you hold your ground. You order a salad instead. You savor every bite. As the hours wear on, your coworkers seem to be lethargic, but you still feel so much energy pulsing through your veins.
You head out. Feeling like you conquered the world. You pick up the kids, clean up a little, cook a healthy dinner. And before you know it, you are back in the warmth of your bed.
You smile. You conquered the day. You made small decisions, but they all add up. And you know you’ll do it all over again tomorrow.
You have a choice: be consistently working towards your goals, or consistently working against them. Either way, you will get results in line with your actions. You can consistently hit the snooze, or fall to your temptations. Or, you can be continually working towards your goal. It’s not letting temptations get in your way, and instead making the decision to do what you need to do. Some days, making the choice is harder. Some days, staying on the course seems impossible. But success comes from all the little things adding up.
Choose to be consistent and steadfast in your goals and you’ll never know how far you can go.
“Consistent action creates consistent results”