5 Minutes to Fitness+ Club coming soon
So now, Alison is on a bike training for her 1st traithlon. We never know where we’ll find her. Read about her harrowing account of the “Harriman Hills”!
Alison:
A few weeks ago I wrote a blog about how I changed my internal identity from “Fat Girl” to “Fit Girl”. The problem that I discovered today, though, is that “Fat Girl” is the one who has all the old friends. more »
Here she is again, updating us on the trials and tribulations of being a new athlete. I love when Alison sends me these updates. I smile and often laugh out loud at her honesty, humility and triumphs.
I don’t think Jim likes me very much. It’s not that I’ve ever been rude to Jim, or done anything to offend him. Jim doesn’t like me because I make him work.
Let me explain: Jim is the lifeguard at my health club. I joined a gym in January in order to train for the triathlon I’m doing in June. My running has a pretty solid foundation and doesn’t really require a gym, but sadly, more »
SEE JANE RUN
When I first suggested to Jane she should fulfill her dream of competing in a triathlon, she replied, “Are you crazy” (four letter word removed) then asked, “Do you really think I can do it?” That was one year ago and 2 triathlons later. How did she get off her roller coaster and make the changes that got her what she wanted most?
First she had a vision “I will and can do this triathlon”. Then she aligned with the most powerful tools she could control: her thoughts, her eating and her fitness.
That’s how she broke the negative cycle of denial and sacrifice all week, indulging on the weekend and guilt on Monday morning.
As I was running next to her last Saturday during her race, I asked her how she felt at that moment. She turned to me with wide eyes and a wider smile and said, “Happy!” That’s why she did it. Because she knew it would make her happy. She just had to overcome her fears, doubts and challenges.
Here’s how:
Mind
- Jane identified when, where, why and how she was going to succeed. Even though she experienced apprehension, she believed she could do the little things we planned to get to her ultimate goal. She took one day at a time. She broke the cycle she was in by trying something different. It was important for her to identify the negative thoughts she was sabotaging herself with, “It’s too hard, too long, I can’t run that far, I’m afraid I cannot control my Sunday eating” Then she replaced them with empowering thoughts and beliefs, “I can start with 3 miles on the treadmill and get up to 5 eventually, I will cut down on the wine because I feel great the next day without it, I love feeling in control of my thoughts and eating.
Food
- Jane identified the foods that were sabotaging all her hard work and progress. Cutting out lattes saved 150 calories alone. Then I asked her what’s her number one food that she thinks she should cut out but can’t because of lack of control. It was every one’s favorite, Swedish fish. (well maybe not every one’s favorite, I love buffalo wings). We decided to align her goals with getting rid of the fish. Then we asked, what was most important to her. Looking and feeling amazing and in control, or eating some colored sugar. To my admiration and her shock, she quit them cold turkey. That showed her she was really in control.
Jane’s Menu
- Breakfast 80 cal yogurt with handful fiber one cereal, apple, Coffee, Water
- Snack- Handful blueberries/strawberries etc.
- Lunch- Large (humongous if possible) salad with as many vegetables as possible. 1 tbsp olive oil and vinegar. Sometimes grilled chicken or grilled shrimp/calamari or beans for protein if hungry, Water, Green tea
- Snack Triple fudge brownie (just kidding) Handful whole wheat pretzels, Starbucks iced green tea
- Dinner- 4 oz grilled salmon, grilled vegetables, sauteed spinach with olive oil
- Late night snack- none, unless glass of wine, then who knows
- approx 1200 cals
Fitness
- This was the tough one. She just couldn’t believe that in 20 minutes, 5 times per week, without weights she could look better than she ever did. Well, she did it and she is now without need of a gym membership. She slowly started to see that when she trained her body the way it as designed to be trained, she would see more results in less time. And she actually enjoyed it. She loved the fact that she didn’t have to be a slave to the gym schedule, she could train anywhere, anytime, in just 20 minutes a day. Jane also realized that she didn’t have to count on the aerobics instructor to motivate and guide her. She now took full control of her fitness and became self motivated. By training using “5 Minutes to Fitness+ core exercise program” she also got rid of her back and knee pain because it incorporates functional resistance strengthening with cardio.
Jane’s Fitness Plan
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5 minutes to fitness+ (20 minutes a day 5 times per week)
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Jogging 3 miles 2 to 3x per week
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Random- bike, swim, fitness class (when training for triathlon)
I always say, find someone who is doing what you want to do and model them. Jane is the perfect mentor. She is a real person with real life challenges. To see more of her check out this dvd clip from the “5 Minutes to Fitness core exercise program“