2 weeks ago I had a sudden realization…..in 12 weeks I’m 50! Not that the number 50 bothers me but I needed a new challenge, a new set of goals, a new vision, to greet the half century club being THE BEST VERSION OF ME! Ah hah…… “50 and FIERCE” was born.
This is a journey out of the rut of post ice-storm/Christmas blahs, the bitter cold weather excuses, the depression and the comfort of carbs. It’s time to take this negative cycle and turn it around.
I invite you to join me on this challenge to a better lifestyle leading into spring!
Yes, I realize I’ve already started and I’m only putting the challenge out there now…….but it’s not too late to join in!
Heck this is the Chinese New Year! Make your resolutions NOW, re-affirm the ones you started in January or just set some realistic goals to work towards!
Here is my plan:
BUSINESS GOALS
WE’RE MORE THAN A GYM, WE ‘RE A LIFESTYLE CHANGE : our mission statement developed 8 years ago.
It’s always been a dream of mine to bring Staying Alive Fitness into the bigger picture beyond our walls. I believe Staying Alive Fitness has a message to send out and we have the proven track record of client success.
At the beginning of January I had the opportunity on the “Steven and Chris” show to ask a question on national television. Ok, the question was not fitness related but it was great practice to put it in my own words a question which was scripted and then execute! When I watched myself on TV, a few points I’d like to change but overall I was pleased with the delivery. How this ties into my “50 and Fierce” program is: I will take an idea weekly from the “Steven and Chris” show and integrate it into my program.
LESSON # 1 – If you can dream it, you can do it!
WORKOUTS
Since I had allowed myself over 2 weeks off working out over Christmas I knew I needed to start back slow AND I wanted to completely change my fitness program to bring me to my “50 and Fierce” goal.
Over 10 years ago when I started my “Lifestyle Change” the exercise of choice was MARI WINSOR Pilates and walking. I have to thank Mari as she played a pivotal role in changing my life around and was part of the reason Staying Alive Fitness came into existence.
So I dug out my 4 Mari Winsor VHS tapes that I started with 10 years ago, Terry found the VHS player and I proceeded to exercise. Workout # 1: Mari Winsor kicked my a$$! The whole body was shaking and my butt was screaming obscenities! I was cursing that little 60 + yr. woman!
The focus for the first two weeks of the “50 and Fierce” workout program is “low intensity body sculpting workouts with maximum calorie burn”.
In the gym this translates to low weights with lots of reps ( 15 +) with 4 sets. There is little to no rest between exercises and sets.
WEEK 1 and 2
Pilates 3 – 4 x week – each session is 25 min.
Weights 3 x week ( low weights 15 reps/4 sets) approx 50 min per session.
Cardio 3 – 5 x week. ONLY 1/2 hr sessions!
HEALTHY DIET
When I started my “ Lifestyle Change “ 10 years ago the first 2 week cleanse I ever did was “The Fat Flush” by Louise L. Gittleman. It was a 2 page article in an “Alive” magazine that changed how I viewed food forever! Louise Gittleman is another lady who was pivotal in changing my life. This simple, easy to follow cleanse helped me through a 7 lb. weight loss, increase in energy, cellulite reduction and the biggest change was my VISION got BETTER at 40 years old!
Cleansing was not on the radar for the “50 and Fierce” program, but I did take a few of the foundation concepts from “The Fat Flush“and I’m using them again!
1. Hot Lemon water at least once a day.
2. Life Long Cocktail – PURE cranberry juice with a teaspoon of ground flaxseed at least once a day.
3. 1 teaspoon of healthy fat 2 x day. ( I use UDO’s OIL 3-6-9 blend) 4. Increasing thermogenic spices in my food ( cinnamon, ginger, turmeric, cayenne, etc.)
“Steven and Chris” guest Angela Warburton a doctor of Chinese medicine, shared with us a very interesting recipe for a WARM SMOOTHIE. With our frigid temperatures this year this sounded like heaven to me!
For the past 2 weeks this has been a daily treat!
Warm Smoothie ( serves 2 )
2 cups of WARM apple cider
1 pear
1 apple
1 cup blueberries
2 teaspoons of chia seeds soaked in boiling water for 2 – 3 min
2 handfuls of baby kale or spinach
Cinnamon and ginger to taste
Mix all ingredients in a blender and serve!!!!!!!
Yummy in the tummy!
CULTIVATING GRATITUDE
It’s so easy to get sucked into the vortex of go, go, go and forget to cultivate gratitude. I certainly have been guilty of this!
I’m so very grateful for the Staying Alive Fitness Family! We’ve often heard comments at the club that the feeling and vibe when you walk thru our doors is friendliness and welcoming.
We are a community!
One of my biggest blessings in life came from Nancy Elop. She believed in me at a time in my life when I was scared, vulnerable and filled with self doubt. She provided a platform to build our dream of having a safe environment where people could change their lives. Without her continued help, support and belief in me, we would not be privileged to be members of this Staying Alive Fitness family. So the next time you enjoy a class, lift a weight, share a laugh, cultivate a new friendship or do your cardio at our beautiful facility you can thank Nancy Elop.
REWARD YOUR EFFORTS!
Ready – Set -Go!
1. Set your goal with a start and finish date.
2. Break your program down into smaller sections and reward yourself for each mini-goal.
3. Reward yourself with something meaningful at the grand finale finish date!
So get on board, get your own program going!
It’s all about being the BEST POSSIBLE VERSIONS OF OURSELVES!!!!!!
Join in on the fun, visit our website for weekly prizes!
Let’s make it our best year yet!
Cheers,
Leanne Monaghan
CONTEST GUIDELINES
Weekly giveaways from tee-shirts to Personal Training Sessions and everything else in between!
GRAND PRIZE – 6 month full use membership ($300 value). Drawn on Thursday, April 17th 2014
1. Follow us on Facebook and comment on our daily posts.
2. Each daily comment will equal a ballot in a draw to win a weekly prize drawn every Monday. Grand prize drawn on Thursday April 17th. . (One ballot per day)
3. Open to everyone! You do not need to be a member…..so get your friends and family involved.
