seriously fun fitness

Weight Release Group Hypnosis with Sue Bradley of Koru Hypnotherapy

I've worked with Sue personally, on healing an injury and can vouch for her ability to focus the mind to reach our body and mind's highest potential. I wouldn't pass along the info if I didn't have the success and experience that I've had with her. Her weight release program is a perfect complement to boot camp or your fitness routine because it addresses the issues that can hold you back from your true potential in ways that we can't cover in the short hour we have exercising together at boot camp. If you're serious about making a change, this is the place to start.

Dates: May 6th – June 10th
Tuesdays 6:30-7:30

More info on changing your body permanently here or call Sue at (805) 459-9485 or email her.
Ask for her special offer for Adventure Boot Campers.

Out of Blog-Retirement (Plus: 7-day challenge)

I promised myself I'd post before February was out, and lucky for me, I even have an extra day with leap year. Nonetheless, sorry for my extended absence from the blogosphere. We took some time off during the holidays to enjoy time with friends and family. And then I took a little bit more time off to rehabilitate my knee.

And as much as I enjoy posting updates and staying in touch, sometimes it's easier not to...sound familiar? With January and February (nearly) behind us, it's time to take a look at things we love doing, but currently aren't, because we tell ourselves it's easier not to do them. Example: don't we all feel better after a walk or run? or an hour of boot camp? or drinking more water in the day? or getting 8 hours sleep?

Maybe these were your New Year's resolutions, or maybe you just "know better." My challenge to you is to pick one thing you absolutely love doing (or even being done with!) and do it for the 7 days. If you feel like sharing what this activity is, post it in comments, and maybe some others will come out of the woodwork and become part of your team of support. Seriously. One week.

For my end of the bargain, I'll post at least every-other-day. Ok?!

Food Choices: Listening to mind vs. body (Part 2 of 2)

This is a follow-up to a previous post on how we can make food choices by listening to our bodies. This post focuses on choices coming from healthy and productive thoughts in our minds (Part 2).

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Today's post ties in perfectly with a meeting I had today with a local hypnotherapist. I'm going to save the details and announcements for another post, but what we discussed today about hypnotherapy as a tool for weight release and getting rid of "food issues" is going to bring new energy and life to our growing list of resources.

So we'll leave the power of subconscious mind for another day and focus on choices we make with our conscious mind.

Basically: what is our thought process when we make food choices? What are we looking for when we choose certain foods over others? (And note that in our society of fast food, organic food, processed food, and restaurant food, we always have a choice).

I think we all agree that most of the time we make an unproductive choice, we're focusing on fulfilling an emotional rather than nutritional void, right? Karen Knowler, The Raw Food Coach (TM), posted a fabulous exercise on her blog to help us identify our culprits and solutions. She is a raw food advocate, but this is an exercise that benefits everyone, so if raw food isn't your thing, get past it and dig in!

Here's the summary, but I'd encourage you to go to her blog and complete the exercise for at least 3 foods (it can include alcohol or other drinks, too):

1) List the 3 foods and/or drinks that challenge you.
2) List what you are seeking when you choose these foods. What emotions do you feel, what cravings are met, how do you feel when the fork or spoon touches your lips?
3) Select at least 2 non-edible thoughts or activities that give you the same feelings.

One of her examples:

COOKIES = * Child-like * Freedom * Dumb-down * Big crunch/ release aggression * Forget about worries

What I could replace cookies with that isn't edible is...

Playing with my son * Running around the park * Going swimming * Running at the gym * Becoming absorbed in a good book * Watching a DVD in bed * Going to the movies

Check out her post ~ it's an interesting look at what motivates us. Plus, it's a tool if we do get a craving, for example, to know exactly what we can do to fulfill that same emotional need.

Care to comment on one of your foods and alternate activities?

Food Choices: Listening to mind vs. body

Today's focus is on how we can make excellent food choices by listening to our bodies (Part 1). Next time we'll discuss choices coming from healthy and productive thoughts in our minds (Part 2).

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I had a great discussion this week with a boot camper about food choices. It's funny how we frame our choices in what's "good" and "bad" or what helps us reach goals of a skinny stomach or smaller legs or butt or (name a body part here).

After we talked about a fast food not being a "good choice" we re-framed the discussion to focus on what makes our bodies feel good? Rather than focusing on what makes us think we are fat, or makes us feel guilty or unworthy of a swimsuit, what happens when we focus on how our body feels after eating a certain type of food: indigestion? sluggishness? aching joints? constipation? diarrhea? nausea? headache?

If we really focus on how our bodies feel after eating, then we intuitively will stay away from fried foods, processed foods, excessive amounts of caffeine and alcohol. And we will gravitate towards fresh veggies, seasonal fruits, homemade breads and organic meats, poultry and seafood.

And sometimes, our bodies really do want that piece of bread with a little butter or olive oil or small piece of chocolate. Listen. Go inside your body and see how it is going to react to eating it. If you'll feel good after eating it, then eat it. And enjoy!

Effort and Results in Exercise: You'll get what you give

These past two weeks have been post-evaluations, and without sharing personal info, everyone's had awesome results! What's been especially neat is when we actually measure fat pounds released and lean mass gained in most boot campers. We see it in both women who've been coming for a while, and of course first-timers.

Of course, this is our goal. Our bodies can achieve so much more when we emphasize building lean mass and getting rid of fat mass than an arbitrary focus on total pounds.

If you're attending next session: what are your goals? What do they mean to you? How will you celebrate when you reach them?

You'll get as much out of boot camp as you are willing to put into it.

Your Playlist: iTunes $15 Contest

Today in SLO 6:30am boot camp, we enjoyed a serenade during stretching by two unnamed boot campers (you know who you are!). They were discussing their running playlists and we had fun learning about one camper's secret Bel Biv DeVoe obsession, while another boot camper says she cruises down the street to Yanni!

So, Adventure Boot Campers and half-marathoners: here's a little contest to inspire some sharing...all you have to do is comment on this post with the top 5 artists/songs you like to listen to when you workout or run. The first person to do so will receive a $15 iTunes card. Obviously, you can't comment anonymously, otherwise we won't know who to send it to.

It'll be fun to see what type of music (or audiobook?!) motivates everyone!

Sometimes it's good to be wrong

As we near the end of our third week, it's refreshing when boot campers share real changes they are experiencing. Most gratifying, for Tegan and I, are the internal changes, the more positive self-talk, the goal-setting and overall enjoyment of moving the body during exercise.

A conversation with one boot camper, in particular, reminded me of how great it feels to "prove ourselves wrong" sometimes. That is, many of us have an idea about our habits and personality traits. The people we surround ourselves with and the thoughts we tell ourselves reinforce these ideas.

And in this case, the boot camper had an idea that she was undisciplined. And yet, she'd shown up every single day for boot camp. So it turns out, she is disciplined.

How did she find out and break free of her self-limiting idea? She took action. Through action, we change our perceived "negative" personality traits. How cool is that?

What personality traits do you and others around you reinforce? What small action can you take to "prove yourself wrong"?

4 steps to success

Wow! Congrats to everyone on today's workout. SLO went "round-the-world" in push-ups while Templeton boot camp explored some new ab exercises (thanks, Jenny!).

It made me wonder, how do we all get through a challenging workout? As most of you know, I'm recovering from arthroscopic knee surgery. The recovery's a little slower than I anticipated, though it's not without some lessons.

While talking myself into a pool workout (only 15 minutes of swimming allowed), I went through the same process we all go through when presented with a challenge. Now, I had only fifteen minutes to get in and finish, compared to an hour-long workout; nonetheless, here's how I got through it:

1) Identify the challenge(s):

• The water is cold!
• I get bored.

2) Identify the benefits:

• Movement is the best way to alleviate my pain.
• When I get done my body feels alive and pleasantly tired.
• I feel good about myself when I follow-through on a commitment.

3) Identify the next step:

• Put on goggles
• Step into water, etc.

4) Just do it!
Here's where we all tend to get stuck, with any challenge. And notice, it's the same step for everyone. Step #4 is always the same, even though challenges, benefits and next steps may be different.

So yes, I did it. And the pool workout felt great! Thanks for the inspiration this morning to set a goal and complete what I started.

What do you tell yourself to get to boot camp in the mornings or get your workout done outside of boot camp?