Let’s Shine

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Vince Lombardi: It’s not whether you get knocked down; it’s whether you get up.
Winston Churchill: Never, never, never, never give up.
Lee Iacocca: You’ve got to say, I think that if I keep working at this and want it badly enough I can have it. It’s called perseverance.
It’s a bright sunny day! When you shine on the inside everyone around you Feels it. This can be a practice…..

Here are 3 ways to Shine

  1. Thank someone for something. It can be for a small gesture or big. There are people around you always making you smile- seek out those moments.
  2. Do what makes you ” tick.” Maybe you enjoy coffee with a good friend, reading. gardening or taking a class. Know your joys, and take time for them.
  3. You know this ones coming. – Exercise! A good sweat. Moving our mind and connecting with our body can leave us fully invigorated for a long time. Make it a daily practice.

Whatever your challenge is. You can find peace in small everyday wonders.

How will you shine so others will benefit from your light?

To your fitness success,

Tracey Gerety

Enjoy The Process!

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Everyday we are faced with choices and decisions.

When we finally make up our mind and are ready to change, then it’s important to enjoy the process.

Besides if it was very easy then you may not value it , and the healthy habit would never stick.  Loosing weight or getting Fit are great decisions, but you can’t get get descouraged if you make the decision and then after a week of eating healthy and working out nothing happens.   You will get there, it’s just 10 years of bad habits don’t go away in just one week, it’s a process.  When we plant vegetables in a garden, we water and soil and wait.  When the crop starts to appear we can’t abandon the process, we still need to attend to the crop.

The same goes for our goals,  we have to live in the present and enjoy the steps we take toward our goals.  Each Workout, every healthy food , is part of the process to enjoy. When our challenges align with our goals we are taking steps and making changes to get to the next level.   Keep your goals, focus on the changes, enjoy the process, you are living out your dreams……

Tracey G.

 

FITWALK IS COMING MAY 12!

More classes, More times = A better you!

Mojo Mantra

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This week I will be positive, productive and playful!

The Power of 3 P’s!  Did you know that our self-talk can really inspire us to live happily?   When we focus on the good things we have today, nothing will get in our way:-)

Anything we put in our mind can create a ripple effect in our lives.   So when you say I am sick, or I am tired, then you are giving yourself permission to feel BLAH.   However, when you say I AM healthy, I AM strong, I AM productive…..You are bringing all that goodness into your life.

So often when things don’t go our way, we let that affect our internal voice.  If we keep our internal voice healthy, our outer world will shine brighter and open up the doors of possibility.

When things are going well we feel lighter and hopeful.    A healthy mind compliments a healthy body.

Using MOTION to create positivity is a great tool to have in your tool box. MOTION can be moving from one room to another, or taking a walk, just get up and go.   Notice how movement can shift you back to your true self and lets your energy radiate to those around you.

To your success!

Tracey G.

The Apple Doesn’t Fall Far from the Tree

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You know the saying, “The apple doesn’t fall far from the tree.” When it comes to our eating habits, quite often this can be true. The way we grew up and our emotions around food usually are taught from our parents. If you are having any struggles with your eating habits or your children’s eating habits, it’s a good thing to take a look back at how your childhood experiences influenced your current views. This being said, whatever negative habits or emotions around food that you’ve developed can be changed for healthier ones. Even more so, we can set the stage and improve the future of our eating and our children’s eating by bringing awareness to our patterns. We all want to live happily, so adding healthy eating patterns to our life can really make a difference in how much energy we have and our mood. Knowing YOU are in charge of your emotions around food and letting go to BE PRESENT at the table will make the difference.

Let’s start with our kids; do you have anxiety over what your kids are choosing to eat?

  • Most parents would say yes, and that’s because kids go for flavor, cravings and taste before they use their minds and think nutrition. This is where we come into play by not letting them see or notice our anxiety by offering healthy alternatives and turn eating the healthy alternatives because we like them and they fuel our bodies and mind. If the children see you react, then they think it’s forbidden and want it more. Save the lecture and explain the difference of having a healthy snack such as fruit and yogurt versus a cupcake.
  •  If snacking gives you anxiety then break them down to mini meals. Chances are if you or your children are hungry, you need to eat. By saying no to a snack you are only suppressing your metabolisms and creating negative emotions around food. By eating a mini meal (aka real food) you will know if you or your child is actually hungry.
  •  Set a designate time for meals. By having breakfast, lunch and dinner around the same time, your body and mind will have a natural rhythm and this may help avoid unnecessary snacking. If however you or your child were particularly active or had irregular sleep then the body may need more food before the designated time. As long as you are aware of such activity you can make arraignments for a healthy snack or earlier mealtime.

By approaching food with awareness and listening to our body we can teach our children and those around us how to have a healthy approach to food. Listening to our hunger signs and making healthy choices is really the key to controlling anxious or emotional eating.

The Take 3 method from my Tabata Bootcamp training is what I use when I am not sure if I am making a healthy decision.

  1. Am I hungry?
  2. Is it smart?
  3. How much do I need?

Those 3 questions can bring awareness and control so you can feel confident you are making the right choices for your healthy diet. If we are going to change how we eat, then it starts with changing how we think.

Let thy food be thy medicine and thy medicine be thy food.” – Hypocrates

I look forward to hearing your thoughts in the comments below!

Tracey G.

A Fat Free Snow Day

Are all these snow days dampening your spirit, or are they giving you a much needed break to the routine? It’s how you answer that question that may affect the amount of fat you accumulate around your mid-section.

You may be aware that just diet and exercise are only one component to get you fit.

The big picture, when it comes to loosing fat is keeping your hormones at an even pace. The good news is a few minor tweaks will set you on the path for success.

Here are a couple suggestions, including my favorite number 5!

1) Sleep in!
You know you have a delay or school closing, so why not catch up on a few zzzz’s. Sleep also helps regulate your metabolism and sets your rhythms so you can be alert and healthy.

2) De-Stress
The stress hormone cortisol blocks your efforts to lose weight by slowing down your metabolism. High cortisol can trigger stress eating by stimulating cravings for high-fat and high-carb foods. Managing stress on a snow-day, can be an early morning break if the kids sleep in. A mid-afternoon tea or meditation.
For info on how to sit quiet try downloading the APP (Headspace) for free.

3) Cook something
A snow day means you are all stuck inside. Without a hectic routine, this is a great time to cook because you can take the time to try a new recipe or involve the kids. Wholesome slow cooked food made with natural ingredients gets us healthy and fit.

4) Eat Protein for breakfast:
Jump start your metabolism! Eat protein within 30 minutes after waking up to start burning calories and keeping your sugar levels even. Try eggs, yogurt, or any type of nut butter are excellent choices.

5) Get up and move!
Exercise is so beneficial to cognitive function and can ward off boredom by stimulating creativity. Shorts bursts of movement are proven to burn more calories and create lean muscle than steady state workouts.

Try one of these:
a. Shoveling burns up to 400 calories an hour and uses almost every muscle in the body.

b. A quick walk in the snow is similar to walking on sand. It recruits more leg and core muscles than ordinary walking.

c. Sledding and Skiing are both a great bang for the buck because it’s family time and a calorie burner.

d. For an Indoor workout try a 20 minute Tabata workout, a game of tag, or freeze dance with the kids!

“No matter how slow you go, you are still lapping everybody on the couch.”

A New Way to Workout

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With all the choices out there to help you get fit these days… it can be overwhelming and confusing as to where to start. There is Cross-fit, Cycle classes, TRX training, Barre classes and Kettlebells. When you haven’t worked out in a while or are trying to get back in shape, keeping it simple is a good place to start. Anyone can use fancy equipment to enhance or add excitement to a workout, but do you really need any equipment to get in shape? How about using your own bodyweight to train? Chances are you weigh over 100lbs and that’s a pretty big goal to be able to lift! The truth is we really don’t need anything but our god given gift to get in shape and to stay in shape. Try holding up your body on your hands and toes… for 30 seconds. This alone helps joints, builds bone density, core strength and heart health. From here add in squats, high knee jogs and you’ve got a workout you can do anytime anywhere and it costs nothing! To me that’s good news and a great New Way to workout! Of course you can buy fancy shoes, use high end equipment, squeeze into a space in a crowded room, but if your goal is to get in shape… keeping it simple seems like a really great plan.

Fresh start 2014

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If you are anything like me, all rules and routines go out the window for the holiday’s. The good news is that’s ok! Sometimes it’s good to break away from routine and overindulge. It makes us more aware of how disciplined we are throughout the year, and it helps bring us to a starting point for new healthy habits.

Here are 8 Tips to help you start Fresh for 2014

1. Let it go: We all know we can’t change the past. Our thoughts of past behaviors will continue to surface and it’s our job to break the pattern. Instead of reliving how many sweets we ate, start planning a healthy shopping list.

2. Purify: Start the day with a full glass of water. Our bodies are 60% water so by drinking we flush out fats and impuritys. Add lemon to rid your body of toxins.

3. Ignite: Move…Your body needs to move and feel all it’s parts. We are not meant to be sedendary. With all the technology, we can get from A to Z with the touch of a keypad. It’s important to find ways to keep active. Working out is one way to really focus on you and your body. Take a class, do a tape, walk or run outside. You will always feel refreashed and focused when you are finished.

4. Seek Peace: You have to accept what is, in order to move on. Do you have a method for quieting the mind? For some it’s a walk in nature, for others playing an instrument still others just simply sitting quietly can bring us back to life and focus on what really matters .

5. Choose Gratitude: Chances are if you are reading this, you have it pretty good. When you find yourself complaining or judging try to turn it around and focus on the goodness of any given situation. You will be surprised how great you will feel.

6. Cut the slack: You are your worst critic. Stop the negative self talk and start praising yourself for better decisions.

7. ZZZZZ “Sleep is the golden chain that links mind to body” Don’t underestimate the value of sleep to restore the body and mind, so you can be healthy and strong. 6 to 8 hours per night will do wonderd for your mood and attitude.

8. Don’t give up! Stay the course, there will always be challenges and even road blocks. Keep your eye on the goal and keep pushing.

We have some really great deals for group classes. If you want more attention, try a private training. Hope to see you in January.

HAPPY NEW YEAR!

THE TWELVE DAYS OF FITNESS!

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THE TWELVE DAYS OF FITNESS

FEEL BETTER—LOOK BETTER—LIVE BETTER!

 

On the first day of Fitness my Trainer gave to me…

1.         A Partner to work out with me

Having a healthy support system keeps you motivated, and on the right track.

On the second day of Fitness my Trainer gave to me…

2.         Dumbbells  

Adding resistance, weights, tubes, body weight, builds lean muscle tissue, burns more calories, increases bone density, and makes you stronger.

On the third day of Fitness my Trainer gave to me…

3.         Hours to eat within

Eating every three hours keeps your metabolism churning and working at a higher rate. (www.mypyramid.gov.)

On the fourth day of Fitness my Trainer gave to me…

4.         Times a day to sit up straight

Activate those spinal muscles, alleviate back strain, look taller and feel better in the process.

On the fifth day of Fitness my Trainer gave to me…

5.         Ways to stimulate your intellect!

Read books, learn a new trade, find a hobby, take an Adult Ed class, or start up a musical band!

On the sixth day of Fitness my Trainer gave to me…

6.         Days to exercise

Try to move your body every day, even if it’s not a “workout”… ex: a walk, washing the car, sledding with the kids.

On the seventh day of Fitness my Trainer gave to me…

7.         Solid hours of sleep

8 hours are preferred, but 7 without interruption will help.

On the eighth day of Fitness my Trainer gave to me…

8.         Bottles or cups of water daily

Our body is 60% water. Increasing your intake helps your organs, skin and metabolism.

On the ninth day of Fitness my Trainer gave to me…

9.         Inches lost

Drop the scale…muscle weighs more than fat. If your clothes are fitting nicely you are losing inches.

On the tenth day of Fitness my Trainer gave to me…

10.       Mind/Body classes

Mix it up! Try new things like Yoga, Pilates, even Martial Arts, if challenging, may help you achieve new fitness goals.

On the eleventh day of Fitness my Trainer gave to me…

11.       Deep Breaths

Stress can lead to many problems including hypertension, stroke and other illness. Try to find some time to unwind, giggle and reflect!

On the twelfth day of Fitness my Trainer gave to me…

12.        People shouting…You go!!!

A healthy lifestyle not only makes you feel better, it makes your entire world brighter!

Enjoy the Magic of the Holidays!

Transform YOUR Lifestyle This Season! BeFit Westchester Winter Schedule Is Here!

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This winter BeFit Westchester is offering a new series to GET IN SHAPE and STAY IN SHAPE! If you’re looking a head start on that New Years resolution or just want to stay active the Transformation Series will be great for you!

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FitWalk Fall 2013 Is Here!

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FitWalk to wellness is in it’s second season. Our program is a 8 week series to help you release negative thought patterns and replace them with new beliefs so you can improve your life like never before. This course is a combination of physical, mental and spiritual exercises that are intended to empower you to live a life you love in a body you love.

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