Self Esteem, Self Deception and Your Fitness Goals

 

 

I’ve been thinking a lot about self-esteem lately, particularly how our beliefs about ourselves can get in the way of not only achieving our goals but even keep us from setting them…

 

In my mind self-esteem is the result of keeping the promises you make to yourself.

 

There are other factors involved, for instance, I’m especially smitten with research on posture and stress hormones and the viscous or virtuous cycle created between physiology and psychology…

 

But we’ll save that for later, let’s keep it simple for now…

 

If we acknowledge that we’re unsatisfied in an area of our lives, ideally we will set goals and standards for ourselves, and get motivated to live up to them. Far more often I see people getting motived to take an action, without a clear outcome.

 

See, motivation can go on like a switch. We make a promise to ourselves and we feel excited to start on our journeys, whether it’s a new job, finishing a degree, or finally looking and feeling our best…

 

We press our work clothes, buy our books, get healthy food or start a training program, ready to succeed! We’re a little nervous but excited to get started…

 

However, failure doesn’t come in with such fanfare, no it’s more like a volume knob, slowly turning down, one bad meal, 2 missed workouts, and in the end…

 

One promise broken, a promise you made to yourself.

 

I think many of us are at least subconsciously aware of this, because many of us struggle at setting goals or even acknowledging what they would like to achieve. The scary part about this is deep down we all know what the goal or outcome we wanted was, but it seemed too big, or too daunting.

 

The problem with taking action without setting a goal is you miss out on the self-esteem that comes from keeping those small promises to yourself….

 

If a big goal scares you, set a goal to workout 3 times a week and make some modest changes but specific to your nutrition, and then let that victory fuel your trust in yourself to make a bigger promise!

 

I’ll share a recent goal I set, but first, let me explain why I set it. I believe we all wake up with two sets of dominos laid out for us, success dominos, and failure dominoes.

 

Every night when we set our alarms we’re setting our first goal of the day. Get out of bed and turn that alarm off and you’ve just hit your first success domino, hit the snooze button and you’ve already lied to yourself…

 

If you think that’s a silly example, have you or someone you’ve known ever set your alarm for earlier than you have to get up or set your clock fast so you wouldn’t be late? That’s inception level self-deception and I know it because I did it for the first 30 years of my life!

 

While I’ve been proud to call myself a morning person for the better part of a decade, over the past year I rekindled my affair with that damn snooze button. Now imagine it as a red failure domino and I won’t touch it.

 

What promise would you like to make to yourself? I’d be happy to help…

 

I’d like to offer everyone the opportunity to sit down and talk through your goals. I mean everyone, every Triber, and anyone reading this blog who wants to stop in, do a free workout and put some goals on paper.

 

Just call or shoot us a text at 610-536-6350 and let us know your name and the you’d like to set a goal!

 

Committed to your success,

Jesse

 

6 Secrets to the Fit Tribe Cleanse

This week we have over 40 Tribers doing the Fit Tribe Cleanse in Havertown…not including all those in the other locations who are jumpstarting their metabolism! Here are a few secrets to having a successful cleanse!

 

> Oh yeah, and even if you aren’t cleansing…all of these rules apply in your journey to your goals, so regardless of if you are cleansing or not, you should still read these tips below 🙂 <<< 

 

1. Drink lots and lots of WATER. Water helps you to feel full, while also keeping you hydrated for those workouts. Thirst can trigger hunger signals, so always grab some H2O first to make sure you’re not having mixed signals!

 

2. Be prepared. Make sure you have everything you need: produce and proteinso you don’t find yourself scrambling because you didn’t have enough food. Fail to prepare, prepare to fail. Lucky for you, you can always grab an Energy Grille smoothie if you’re really in a bind 🙂

 

3. Find a buddy. Fortunately, with so many people cleansing, you are BOUND to have someone you know experiencing the same things as you, so lean on them for support and accountability, they will help you throughout the process.

 

4. Get past Day 3. The resounding opinion of many is that Day 3 is the hardest…you’re not quite halfway there yet and you fasted that morning/afternoon, so it can be a drag. But just stay positive and stay the course because after Day 3, it’s all downhill from there 🙂

 

5. Be sure to hit reset! After the 7 days are over, make sure during your dinner on day 8 includes some carbs (1/2 sweet potato or some rice). This will boost leptin (metabolism) and you have officially reset your metabolism!

 

6. Rejoice in your accomplishments! Whether it’s 3 pounds or 11 pounds, give yourself a pat on the back for completing the cleanse and rejoice in your success! So often I hear people say “Well, I only lost 4 pounds…” But HELLO! You lost 4 pounds! And now you can continue to follow a clean diet and 4 turns into 6, 6 turns into 10 and before you know it, you are knocking on your goal.

 

And my extra super duper, high clearance secret?

 

 

BE POSITIVE. Okay, so it’s not THAT secret, but it can often be forgotten or overlooked during the week, or when going through something tough, so that’s why I had to point it out.

 

 

Keep these tips and tricks for whenever you need them in the future…and if you are cleansing this week, YOU GOT THIS!!! We are all here for you every step of the way!

 

If you’re struggling with your nutrition and don’t know where to start, our coaches can help you jumpstart your health goals. Reply to this email and one of our coaches can chat with you and get you set up to come in and make a positive change in your life.

Unfreeze

Flipping through a magazine, you immediately start noticing how much you wish you had her figure or his abs or that look. Then you scroll through social media and see others dripping with success. You find yourself pining over them. You wish you had this or that, you wish you looked a certain way. You wish, you wish, you wish…

 

And you FREEZE.

 

All that wishing, cripples you. You focus so much on what you don’t have instead of putting your head down and grinding out the work to get there. I guarantee you all of those people you wish your life was like, aren’t busy double tapping pictures wishing their life was different. They’re busy creating. They’re busy with a life full of action. They’re busy with a life full of vision and passion and effort.

 

You need to be so busy creating your own life the way you imagine it that you don’t notice what anyone else is doing.

 

STOP trying to be a copy of someone else’s success. You won’t be able to reproduce the same results. That road has been forged before. Be creative, do what makes your soul shine, so you can make your own mark on this world instead of a shadow of someone else’s.

 

Innovation drives change. Positive change drives success. And success drives your sports car (or Jeep or jet or whatever your heart desires). But start at the basics: what is your why? What is your purpose?

 

Build from there. Your life should stem from your purpose and be a reflection of that. Everything should align with your overarching desires. And push, and push, and push and be relentless in your journey to you goals. Your head should be filled with ideas and ways to try to push the boundaries…

 

People will be wishing they were you, but it doesn’t matter…because you just won’t stop.

 

Find your why and build your life around it. Success will follow you there.

 

And your health success can follow you here…you can get started on our 6 week challenge starting on Monday October 9th, where you can burn 20 pounds for free! If you go all in, open-minded, and follow your coaches, you will find success! Learn more about it here >>>

go.fit-tribe.com/transformation_challenge

 

Committed to your success,

Rosie

Our Dirty Little Secrets

Today on Fit Tribe TV, we played a game that was **awesome** on so many levels…if you missed it, you can watch it here: https://www.facebook.com/fittribe/videos/1413368005414488/

 

But here’s the gist: all the coaches sat on chairs next to each other, Mike read out a phrase that said something like “move 2 chairs to the left if you currently have unpaid parking tickets.” If the statement was true, you moved…and it didn’t matter if there was someone already sitting in the seat you were moving to, you just sat on their lap.

 

We just kept going like this and eventually, we ended up almost all in one seat! (I feel bad for the person on the bottom!!!)

 

It was hilarious!!!

 

But more than that, it helped us bond even more as a team. And team is very important. You can do a lot more together than you can as an individual. I’m blessed that every day I am surrounded by incredible teammates that all have my best interest in mind.

 

Being able to bond as coaches, aids us in building the community within Fit Tribe. The atmosphere that we are all here; together, working hard; together, reaching goals; together is what makes Fit Tribe such an incredible place.

 

Now, I could go on and on about why I love Fit Tribe so much, but I will spare you all the mushy-gushy details. Most of you know for yourselves firsthand anyways 😉

 

But for those of you who don’t and haven’t experienced Fit Tribe yet, definitely come in for a free trial workout and see what I’m talking about! >>> https://go.fit-tribe.com/free-session

Committed to Your Success,

Rosie and The Fit Tribe Team

A Nutrition Commandment – Rosie’s Ramblings

Thou Shall Not Shame Thyself

 

We’ve all been there – at the party, when you held out on the crackers and only nibbled on the veggies. You followed everything to a T. You almost made it out of there unscathed. Almost.

 

Your willpower broke when the fresh warm cookies came out. Temptation took hold. You eat one on the way out the door.

 

The whole way home you berate and shame yourself for your wrong-doing. You can’t believe you ate it. You make yourself feel sick at the thought of it.

 

Once that train gets rolling, it’s hard to stop.

 

You get home and see the pounds in the mirror that single cookie just added to your hips. You continue to hate yourself for that one cookie. You know you are being ridiculous, the pounds don’t just magically appear within seconds, but you just can’t stop!

 

But you need to, really.

 

In fact, those thoughts shouldn’t even be allowed to enter your mind because guess what:

 

No matter how much you wish that cookie away, it’s not going to change anything. It’s done. All you can do is focus on the present to create your future. Focus on that next meal being healthy and stop creating added stress over something you can’t change.

 

So eat the damn cookie, fast for 14-24 hours, and get over it. Because the sooner you do that, the sooner you have control over your identity as a healthy person. You’ll stop fretting and start seeing those results!

 

“If you find a cheesesteak in your way, eat your way through it, and find a salad on the other side.” – Jesse Davis

 

Committed to Your Success,
Rosie and the Fit Tribe Team

Rosie’s Ramblings – Breakthrough

Stuck.  We’ve all been there.  Feeling like we have four tires, spinning dirt, stuck in the mud.  No matter how hard we push, it seems like we just can’t gain an inch.

Frustrations rise.  Part of us wants to give in and just leave the car for dead.  The other part of us wants to keep persevering and overcome.

You have a choice.

Do you succumb to defeat?

Walk away from the car, throwing in the towel.  A heavy cloud hangs over your head as you meander dejectedly back to your comfort zone.  It feels like a punch in the gut as you realize that you gave up on your goal.  It subsides to a numb nothingness as you think of how hard you worked and got nowhere.

You reach a dead-end.  The only way out is to go back the way you travelled, but you just don’t want to open yourself up to that failure again.  You stay there and have to be okay with the fact that nothing will change if you aren’t willing to.

Or do you choose to press on?

Continue the daily grind, pushing the self doubt that bubbles to the surface out of your mind.  Then slowly, you start to move in the right direction until you find yourself give, breaking free, and cruising back down the highway.

You’re on cloud nine.  You let out a sigh of relief.  Finally.  You reached the other side and the feeling of accomplishment rises up inside of you.  All the early mornings, long days, and hard work were worth it.  A sense of confidence fills you.  You can do anything you put your mind to, and immediately begin creating a new goal and laying the groundwork to get there.

You create your reality.  Will you be successful and drown out all negativity, or will you let it pull you down?  You need to decide.  It’s your choice, no one can make it for you.  Either way, you need to be okay with the outcome from your decision.

So, make your choice.

Tasha’s Tips~Gym to Work?!

Going straight to work from the gym?! No worries ~ I got you covered! Check out these 3 tips that will get you feeling fresh after that sweaty workout!

~Dry Shampoo is EVERYTHING! Spray all over your hair, wait a few minutes and brush through. You can let your hair down or spice it up and throw it up in a ballerina bun. My favorite Dry Shampoo is Living Proof Perfect Hair Day Dry Shampoo (Sephora – $22). If you want something a little cheaper check out TRESemme Fresh Start (Target/Walmart – $6).

~Keep a pack of make-up wipes in your gm bag, these will come in handy after your sweaty workout! Neutrogena Makeup Remover Cleansing Towelettes (Target/Walmart – $8.97).

~Always keep the simple rule – LESS IS MORE!! When keeping this in mind, you’ll be able to do your makeup in a timely fashion and get to work after that kick a$$ workout! Keeping it so simple with bronzer, mascara, blush and lip gloss. Cover FX Illuminator (Sephora – $28). This product is great because it gives your skin slight glow!

 

~Be so good they CAN’T ignore you~

 

 

 

 

 

Create – Becoming the Butterfly

 

verb (used with object), created, creating.

to evolve from one’s own thought or imagination, as a work of art or an invention.

The Caterpillar.

We all know them as the slow moving bug (really a larva) who is living its life in order to flourish into a butterfly. The caterpillars sole purpose is to survive long enough in order to dwell into a cocoon so that it can hibernate, ultimately turning into a butterfly. If all goes according to plan, these once slow-moving crawlers become one of natures most magical and colorful dancers.

 

The most essential part of the life cycle of a butterfly is its necessity to have its own individual cocoon time. This time away from the life it once knew in order to create a new one is necessary for development.

 

Let’s be more like caterpillars…

 

We all have goals, visions and ideas of ourself on where we want to be but aren’t…yet. To become that vision we must create it right? Last time I checked, nothing is handed to us in life. We have to take it. Most times the best things are worth waiting for. Worth taking the ‘cocoon time’ to regenerate, plan, plot and create.

 

My entire twenties was spent waiting around. Waiting for a new job to come along, waiting for an opportunity to fall on my lap, waiting for someone else to take me there, wherever there was. As I transitioned into the fitness industry though, I soon realized that I had to create my own path. I took the time to pause at life and reallocate my efforts into creating a new path rather than walking on the same one I had known. I stopped what was familiar to me. Quitting one job gave me time to focus my efforts more on what I loved doing.

 

Like a caterpillar, I stopped going through the ordinary motions that weren’t getting me anywhere and took time to dial in and focus. To create a new version of myself. Every human on earth has the ability to do it, why can’t you?

 

You can take the most current version of yourself and turn it into a more colorful and energized version. Most of the time we fail at creating a better version of ourself because we do not think to step away from the very things that are preventing us from succeeding. Time away from vices and inhibitors is the most important part of a transformation. Want to lose weight? Stop going out to eat and stay home. Want to build more muscles? Go to the gym an extra day of the week. Starting a business? Spend more time working on your plan when everyone else is out for beers. Whatever your goal is…take you and your goal, wrap it in a box and tape the lid shut. Only come out when you are done creating a way to crush it.

 

Most people hate the winter time. The cold and darkness can be depressing but this winter is going to be different. This winter we will all be working on something. Create a plan to grind even harder at what you are working towards. Talk about it. Tell your friends. Write it in your fridge. Remind yourself every day of your “why”. Dial in on your goals with such precision that success is inevitable. Create yourself and succeed.

 

Are you ready for your transformation?  We are starting our New Years Revolution program on January 2nd! Click this link to reserve your spot – they are filling up quickly! 

go.fit-tribe.com/new-years-revolution

Tasha’s Tips ~ Thanksgiving, Reunions, Parties Oh My

With Thanksgiving tomorrow and events coming up like class reunions and family parties, we want to make sure we are staying on top of our healthy eating! Everyone tends to struggle during these times, but I am here to help you out!! Check out some of my tips that won’t cause a food coma or a huge hangover in the morning.

~Eat before the event

I am not saying eat an entire meal so you aren’t hungry during your event, however if you eat something small like an apple before you go you will most likely eat less there. The fiber from the apple will help fill you up! When we are hungry we usually make poor choices, so eating something before will help guide you in the right direction to choose the healthier choice.

~Check out the food

Make sure to take a lap around the table and check out all the options of food available to you. This way you can make healthier choices instead of filling your plate only to find that your plate is full and you didn’t make such great choices.

~Veggies, Veggies, Veggies

I cannot stress enough to get those vegetables! Try to eat a small plate of carrots, broccoli, etc before you eat anything else.

~Alcohol

We all know that alcohol is empty calories, however I want you to enjoy your event! Choose a red wine or clear liquor. Have a vodka and water or a vodka and club soda, throw in a few lemons and limes to get that citrus taste. Also, try and keep your drink limit to 2.

~H2O

Drink a glass of water before, during and after your event. This will keep you hydrated! You all know how we preach that water is your best friend! Drown yourself in it.

~Focus on the event

Spend your time at your event catching up with family or if you are at a class reunion take time to reconnect with your old classmates. Focusing on doing this will help steer you clear of the food. Enjoy yourself, the music, people and ambiance.

~Position is key

If you are standing near the food or bar you will be tempted to keep picking at everything or getting drink after drink. If you position yourself away from both areas you are more than likely going to enjoy your time chatting than eating and drinking.

~Everyone loves dessert

I am one to be guilty of having a sweet tooth. When attending any event there is most likely going to be that dessert table, make sure to only have a few pieces. Choose wisely, enjoy those bites, but do not go back for seconds. If you still feel like you need more, try to drink a cup of coffee or tea to get rid of that feeling for the evening.

~Indulge (A Little) & Enjoy (A Lot)~

Tasha’s Tips ~ Breast Cancer and the Benefits of Working Out

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!

#FTburpeesforboobies