Have It All: Fitness Tips, Life Lessons

Use fitness tips and techniques to help you reach your mental and physical goals.

We have one life to live, one chance to achieve our wildest dreams, one opportunity to pursue our passions. Why not throw our cards on the table and make the decision to have it all!

In fitness and in life, it is our decision to achieve a goal that leads to our success or demise. From having the most envied beach body to opening a business, our dedication will help us reach any goal no matter how far fetched it may seem. In the pursuit of excellence, the biggest obstacle that stands in the way are our own self imposed limitations.

  • “I don’t have time”
  • “I’m too old”
  • “I’m not creative enough”
  • “I don’t have the money”
  • “I’m not smart enough”
  • “I’m not attractive enough”

And the list goes on….

Try this exercise. Imagine that there are no limitations on what you can achieve over the next 12 months. From a physical perspective, what would your body look and feel like from head to toe? From a mental/spiritual perspective, how would you describe your state of mind and the impact you’re having on those around you? Write down what a typical day would be like in your new life?

After you’ve spent a few minutes on this exercise step back and notice how you feel about this imaginary life. If you’re smiling from ear to ear and excited about what you’ve written then it is time that you consider reevaluating your goals.

The items that you’ve written are goals that you have ignored for far too long. The good news is that this brainstorming session is the first step toward achieving them. Reexamine the goals you’ve written and identify the steps necessary to achieve those goals, you may be pleasantly surprised that your goals may not be as unrealistic as you once believed.

Try working from the inside out by taking control of your mental and physical state.

Free Your Mind With Cardio
Incorporate 20 minutes of cardio at least 3 days a week. When the weather is nice take a walk or jog outside and keep your eyes on the horizon. Observe your surroundings and the people around you. Enjoying new environments is a great way to enhance your creativity and reduce stress.

Train your body and your perseverance
Weight training challenges the body to endure discomfort for the purpose of gaining strength. The rhythmic and controlled movement will calm a distracted mind. Incorporate strength training into your routine 2 to 5 days a week. Call on the services of a personal trainer to guide you through proper technique and weight selection to ensure you get the most out of each workout.

Breathe for Peace and Focus
Meditation is an excellent way to get your mind ready for the most difficult challenges. Those new to meditation may find it difficult to stay focused. Use the wave breath to calm your mind. Sit in a chair or a comfortable crossed-legged seated position. Close your eyes. Take a shallow inhale through the nose to allow the air to rise from your pelvic floor to your belly button then release the air the way it came. Take a deeper inhale to allow the air to rise from your pelvic floor to your lower ribs then release the air the way it came. Inhale to allow the air to rise from your pelvic floor to your breastbone and release the air the way it came. Complete three cycles of this breath and continue for 10 to 15 minutes, breathing steadily through the nose. During this time take your focus to the path of the breath as it rises up the spine, expands the rib cage and releases the way it came.


Fitness ID: The Freshman

You can always spot the “freshman”.  The inexperienced, self-conscious individual that walks in the gym not having the slightest idea of what to do, how to do it or why total body workouts are necessary to reach most fitness goals.  The freshman feels awkward when doing exercises with dumbbells and uneasy about using a new machine.

The freshman may quietly watch the experienced “hard body” on the next machine and try to copy their moves. The freshman’s discomfort with weight training may cause him/her to become frustrated with working out and is a major contributor to the demise of their fitness hopes and dreams.

Personality #5: The Freshman

  1. Do you feel uncomfortable and self-conscious at the gym?
  2. Do you find it difficult to develop a fitness regimen?
  3. Are you disappointed with your fitness progress?
  4. Has your discomfort caused you to reduce your trips to the gym?

If you answered yes to any of these questions you may be qualify as a freshman.

The freshman begins with a high level of motivation but the motivation dwindles due to their inability to “fit in” to the gym scene.  As with any new task, exercise or environment we gain comfort through familiarity and practice.  To succeed the freshman must be patient, receptive and studious.

The freshman should first seek knowledge from fitness professionals and reputable fitness literature to understand the basics of exercise (i.e. proper form, routines, etc.).  Once the freshman understands the proper way to build a balanced fitness routine then they should document their progress in a fitness journal.  The freshman should be open to trying new fitness strategies, as the variety will help the freshman avoid a plateau.

If you are a freshman or you know someone that is, check out the following fitness videos specifically designed for this type of fitness identity:

–    Ask Ozzie: How to lose weight
–    Beautiful Chest, Gorgeous Back, Magnificent Abs!
–    Gorgeous Arms: Biceps and Triceps
–    Yoga Sculpt Workout
–    Fitness Tripod



Fitness ID: The Procrastinator


“Procrastination is the grave in which opportunity is buried” –Author Unknown

Personality #4: The Procrastinator

  1. Are you easily distracted?
  2. Do you schedule workouts only to reschedule them as the week goes on?
  3. Do you have a desire to change your body but lack an action plan?
  4. Have you said the phrase “I’ll start tomorrow” on numerous occasions?

If you answered yes to any of these questions then you may qualify as a procrastinator.

The procrastinator has a desire to change their body but fails to take action.  There are numerous reasons why the procrastinator exhibits this behavior: lack of knowledge, lack of interest and lack of motivation.

As with any goal in life, a strategy must be in place.  In fitness, changing the body (especially when it comes to losing weight, getting a “six pack” and improving health) requires the implementation of the fitness tripod (a combination of eating healthy, cardio and strength training) to effectively reach a fitness goal.

To consistently endure an activity it is easier if that activity is enjoyable.  In the world of fitness there are numerous exercise techniques that can be used to arrive at a particular goal (i.e. strength training, dance, yoga, pilates, cardio strip tease, etc.).  The procrastinator must identify and incorporate exercise techniques that are fun.

The procrastinator must also find motivation to consistently work toward their goal.  Studies have shown that when this motivation is intrinsic then the likelihood of success is substantially greater.  The procrastinator’s choice to exercise must go deeper than superficial gains (i.e. “impressing the ladies/guys” or looking like your favorite actor/actress) they should be internally motivated (i.e. health, vitality, stress reduction, etc.).

If you are a procrastinator or you know someone that is, check out the following fitness videos that are specifically designed for this type of fitness identity:

–    Dynamic Power Workout
–    Yoga for Peace
–    Pilates Side Kicks
–    Creative Total Body Sculpt
–    Dynamic Cardio Workout