My personal success story

My personal successes are not based in weight lost or my ever so slowly shrinking body. My successes have been in my constant pursuit to better myself, I started this year in not only the worst physical shape of my life but also the worst mental state of my life. I know it is best to leave the past behind me, but in some cases it is important to look back to evaluate how far you have come. In that evaluation I started seeing myself in a different light then I had before. I see my life as something worth looking forward to and now knowing I have the ability to be able to use it, to inspire those around me, in their personal pursuits. Along the way this year, I have met some incredible people, some of whom will stay here in this chapter of my life, and those that will come along with me for years to come. Some of these people have played a pivotal role in my success, because I have learned that no man is an island, we all need other people to reach our goals. I feel extremely lucky to have been able to share special moments of their lives, and that they have been there for me. The woman I am leaving this year is vastly different from the girl that started, I now have a clear view of where my life is headed and I am stoked to get it there and be able to share my expertise with my clients. Without the tutelage of Rob Tranter and the friendships I made at Medix school I can say with complete confidence, I would not be at the stage I have reached in my life at this point. Not to say that I didn't kick my own butt every morning to get to class, despite any pain, ill feelings, or stress I was dealing with. Being strong through this year has taught me that no matter what is thrown at me, I can not only persevere but excel.

Client DL's story

EXERCISE #2

The birddog

What you will need - a mat

This exercise works to stabilize your core as well as works your gluteus, deltoids, biceps and your hips. First, you want to lower your-self to the mat, to a hand and knee position, keeping your hands and feet about shoulder and hip width apart. The next step is to raise the opposite limbs level with your body. At this point you want to make sure your back is straight and your core is engaged. If you are spotting someone you want to look to see if their stomach or lower back are lowering, this is a common fault with exercise. You want to hold this position for 30 – 45 seconds. Now, lower both limbs and raise the opposing sides, holding again for 30 – 45 seconds.

You want to repeat this exercise 10 times to each side. You can also add a plank and side planks to intensify this exercise.

MENTAL TOUGHNESS

"YOU ARE GREATER THAN ANYTHING THAT CAN HAPPEN TO YOU" Garret J. Braunreiter

THE FOLLOWING ARE 9 TIPS TO MASTERING MENTAL TOUGHNESS.

#1 Listen to the experts – read about courageous success stories, where they overcome tremendous obstacles and while reading you will realize they are just like you. So if they can do it, why can't you.

#2 No pain, no gain vs. pacing, patience and persistence – this suggests that it is myth that you need to go through emotional or physical pain to succeed, realizing that failure or handicaps didn't prevent others from succeeding you gain more confidence to pursue your goals.

#3 What's next? Thinking – giving your-self solution-oriented feedback, asking what to do to fix the problem, keeping a journal helps to keep track of daily accomplishments.

#4 Get comfortable with the unfamiliar – change-up your daily routine, by taking a different route around town, work-out a different location, this will help prepare you for diverse environments with greater calm and confidence.

#5 Think and speak well of your health – here you being asked to lessen the value placed on minor aches and pains and not them become your main focus

#6 Don't be a victim of ads and fads – when looking in to ads make sure what impresses you also meets your criteria, and satisfies your concerns.

#7 Hang out with people – who achieved or are actively pursuing similar goals to yours. Avoid socializing with others that have relatable unresolved problems

#8 Focus on desired results – "do what is necessary NOW. Be in the present." By turning your focus to the here and now, and not on the past or the future you eliminate 2/3 or your worries.

#9 Expect the unexpected – you do not have control of others or what nature throws at you, you can however control your reaction and anticipate and prepare the beat you can.

Reference – Garret J. Braunreiter, CSCS, The Energy coach

Exercise #1

Hip extension

What you will need for this exercise – stability ball and mat

This exercise works your gluteus maximus, I find it also works to stabilize your core. What you want to do is lay on your back, with your arms extended out to your sides. Rest both calves on the surface of the ball, with your toes pointed towards the ceiling. Now you raise your hips off the floor creating a straight line, keeping your toes pointed upwards. You want to hold this position for one count then lower, not letting your hips touch the floor. You should do 3 sets of 12 – 15 reps for best results.

Fitness myth #1

Running is only for thin people

Pam Mac Cormack proves them wrong, once an unhealthy 320lbs, and with repeated pressure from her doctor she agreed to start going for walks. Pam started with 1 or 2 short walks a week, the walks soon got longer and more frequent. It wasn't long before she signed up for a 5k walk along with her doctor, with the catch that she would run across the finish line. "I never ever dreamed I would be able to walk, let alone run" says Mac Cormack. Pam since has lost 120 lbs and ran a 5k road race, placing first in her age group, winning a gold medal. Pam now is a motivational speaker as well as an author. "It's amazing", she says "just a few years ago, I couldn't walk. Now I'm sitting here in my den with a gold medal because I won a race. Pam's story shows that if you can set your mind to something no matter how far-fetched at the time you can achieve it, with patience, support, and positive self-talk. 
Orignial article in Runner's magazine