When I am filled with self-doubt, it makes it impossible to succeed in anything. Self-doubt fills my body, mind and thoughts with anxieties. I convince myself that “I can’t do that, I’m not capable of that, I wish I could do that, why can’t I seem to change my habits, that person is more knowledgeable than me, in better shape, stronger, smarter, I can’t pull myself out of this hole, that person has it easier than me, etc”. We are all filled with self-doubt and negative feelings at some point. The difference is what we do to get out of the circle of repetitive negative thoughts.
When I ran this past 5k on Saturday, I had set a goal for myself to set a personal best. I started to doubt myself and the goal that I had set. I was running and feeling the “self-doubt rat race”. It came to that point and I reminded myself that “I can do this, keep pushing through, keep breathing, don’t stop and walk, you are capable of this”. I had a decision to make. Give up on myself and start walking when I was feeling uncomfortable and incapable of achieving a goal I thought was impossible or, believing in myself and my abilities and keep pushing through even though I felt uncomfortable and vulnerable in my thoughts. This is where the positive self-talk comes into play. Here is me pulling myself out of self doubt and trying to keep up with a very strong marathon runner. Reminding myself to keep going.
Even when it might seem impossible!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
If I want to be the best, I have to work for it. If I want to get in shape, I have to work for it. If I want to get stronger, fitter, leaner and healthier, I have to work for it. If I want my life to go in a more positive direction, I have to find the people that exude positivity and believe in myself and surround myself with that. Even though sometimes being around positive people make you feel badly about yourself because you are not in the positive place you want to be. The common issue here is “I”. If I don’t believe in it, if I don’t work for it and if I don’t push myself and stop making excuses it will never happen. I am the only person with the power to change my life.
I have not been dealt the easiest life. There are people with worse experiences than mine. From the outside, it would appear that life is and has always been perfect for me. That is not reality. We all have decisions to make. I can decide to feel sorry for myself because of the terrible things that have happened in my life, I can decide to be bitter at everyone who appears to be “doing better than I”, feel like I was dealt an “unfair” hand in life and make my life worse than what it actually is. I decide. I choose to push through it and remind myself of the positive “self-talk”.
Everyone is walking around trying to figure out life, trying to be the best they can be and trying to deal as best as they can with our own “personal demons”. When you are feeling down, doubting yourself and your life, training, health, nutrition is not going as planned, decide what it is that YOU are going to do about it.
Stay true to yourself and what you believe in. Remember there will always be people who are better at things than you. Be thankful these people are in the world to help you continue to strive at being better at everything. Remind yourself to correct your thoughts. Stop the negative thinking and change it to I can! Work at it and you will notice an incredible circle of positive things that will start to happen in your life.
Be your best you. Not a version of what someone else is or what you think you want to be. What’s holding you back? As always, thank you for reading. Please leave your thoughts and comments.
210.3lbs was lost between 30 competitors in 6 weeks! This challenge was a very close race! I am so proud of everyone. More than the weight loss, clothes fit differently, new compliments being given, inches and body fat decreased, a boost in confidence and an overall increase in health. Many of these competitors battled through some very serious personal issues during this challenge with NO EXCUSES. If they can do it, you can do it.
We had some repeat challengers this time around as well as many new faces. January and February are 2 very difficult months and usually a time when people are very stressed. The weather and sun deprivation play a big role in our decreased mood and motivation. The challenge was not just about the weight loss, it was about lifestyle changes and feeling better about yourself. The real success is in your mood, energy and increased self esteem. It is about believing in yourself and knowing that you CAN achieve it. Being healthy and fit is a journey, not an immediate fix.
And the Winner is………………
1st Place prize: Sandee C with a total of 9.98% of body weight lost and 17.6lbs. Prize won: $250 Fit4Females Gift Certificate and $276 cash for the penalty weigh in pod. Sandee has worked hard to implement healthy changes and attends Stroller and Cardio Booty Camp classes regularly at Fit4Females. This is Sandee’s 2nd win in this challenge (also our 2011 winner)! Way to go. Here is a girl who came into classes and could not hold a plank at all for even seconds. Sandee worked hard to earn her strength, lean body and change her eating and fitness habits. Her strength increase is amazing. She is a strong and inspiring mother of 2.
2nd Place prize: Rosa F with a total of 8.74% of body weight lost and 14lbs. Prize won: $125 Spa Gift Certificate with Paula at Rosa’s Day Spa in Stoney Creek for an Ion Cleanse and massagewww.rosasdayspa.com. Rosa is a proud Stroller Mom and works hard in Fit4Females classes every week. She has managed to make very healthy and dedicated decisions with respect to nutrition and exercise. Rosa was also in our 2011 Biggest Loser Challenge and was nursing at the time of the 2011 challenge. Rosa has lost 25lbs in total since being with Fit4Females and is a great example of a Mom who is able to lose weight safely and keep it off. Her baby is just 11 months old. Anything is possible. Way to go Rosa!
3rd Place prize: Shannon Leigh with a total of 8.24% of body weight loss and 15.4lbs lost. Prize won: $50 Fit4Females Gift Certificate. Shannon Leigh has made an amazing body transformation. Every week I have watched her get leaner and stronger in classes. Shannon also attends classes regularly at Fit4Females and brings both of her children with her. No excuses! Fitness, nutrition and overall feeling good about herself were a great success. It was great watching the scale decrease significantly each week and her smile get bigger. Way to go Shannon!
47lbs were lost between these 3 ladies. Despite the struggles of motherhood, life, stress, and everything else we face, they did it with NO EXCUSES.
Top mentions:
4th place Pete R so close at 7.40%, 5th place at 6.82% was Shannon M, Aileen K at 6th place with 6.70% lost and Carrie C in 7th with a close 6.35%.
Great work everyone! Stay tuned for their Testimonial and the next Fit4Females Biggest Loser Challenge which wll be even better. Send me our feedback and post your comments.
With your support, Fit4Females raised $1687 in just one hour at the Stroller Boot Camp class for Rare Disease Day on February 29, 2012 for our Stroller boy, Philip McLachlan. We have raised $3,086 to date! There is still time to donate. I am so proud to have participated in this special event for Rare Disease Day for our very special members, Shannon and Rick McLachlan, parents of Philip McLachlan. Philip just turned 2 and suffers from Mastocytosis as well as severe life threatening food allergies. What an emotional event! Everyone came together.
Fit4Females takes pride in providing a very supportive environment where people can come together and not only get strong and fit, but also meet new friends, feel supported, loved, motivated and inspired. It is more than just a place to work out, it is a place that comes together to support each other when we most need it. This event shows just that.
Thank you to our amazing Fit4Females family and friends who came together and supported this event in every way they could. A special thanks to all of the volunteers! Everyone stepped up to the plate. Thank you to all those that shared the event info, came to sweat in the Stroller Boot Camp class, sent personal messages of love, donated, etc. The event was a success because Fit4Females members are nothing short of AMAZING! 38 people came out to class, amongst the many others who donated in their absence (sadly they had to work).
This event touched my heart in so many ways. The love I felt in the class is indescribable. The emotions and support that was felt by the McLachlan family was nothing short of amazing. They are forever grateful and so am I.
This event reminds us to cherish life, keep your head up, fight for what you believe in and draw strength in yourself and from of others when in need. Love when you can, lean on someone and ask for help when you need it, stand up for what you believe in and know that Fit4Females provides an environment where anyone can come and feel loved, supported, welcomed, inspired and motivated. Remember, there is nothing like the love shared between people. That is what is most important.
I truly thank you for being a part of an amazing cause. Share Fit4Females with everyone you know. If you would still like to donate, please contact me at www.Fit4Females.com. Deadline for donations is Tuesday, March 13. A very special thank you to Kathy DeMerchant Photography for capturing images that will last a lifetime www.kathydemerchant.com. All proceeds will be donated to Mastokids http://www.mastokids.org/index.php and The Mastocytosis Society http://www.tmsforacure.org/welcome.php for a Cure.
Finally! CHCH News is coming to Fit4Females this Wednesday, March 7, at 11am. I am so excited to have the opportunity to spread the word about Health and Fitness in a Stroller Fitness piece that will be featured in the ”Take it Outdoors” segment by Nicola Jones. I need volunteers to attend this Wednesday
Note: This Wednesdays Stroller Boot Camp class will take place at 10am instead of 9:30am in order to keep our little ones happy. The weather is supposed to be beautiful. Class details:
10-10:40am Stroller Boot Camp will take place in the gym as usual (as opposed to 9:30am) (note: BL weigh in will be at 9:30am)
10:40am short break to tend to little ones, washroom break, snack, freshen up, gear up for outdoors – proceed to the front lobby. If your toddlers have a baby stroller bring it along. They can participate.
11am: move outdoors for a short fitness segment with Nicola Jones of CHCH News.
Nicola would like to speak to a few clients about what they love about Fit4Females, how often they attend, etc. Just be yourself and be honest about why you love my classes. After all, I would like to make this as real as possible. Please be sure to bundle up your little ones. I know some of you don’t want to “sweat” before you are on camera so if you are not attending class, please arrive at 10:40am. I need everyone at the demo!
Come and help me get the word out about Fit4Females so that every Mom can benefit from the programs.
Everyone will meet inside the lobby at Dofasco Park at 10:40am sharp. The filming will start at 11am. Please bring your little ones in your strollers. Everyone is welcome, there is no charge. The show will air 1 week from taping. Details will follow.
March is here! You know what that means right? Tank tops and shorts are just around the corner. The Fit4Females March “Power Up” Challenge can be incorporated anywhere, so no more excuses. Watch the video and just do it!
30 seconds on and 10 sec of rest for 4 full rounds. If your form is compromised, take a break.
Power Up Fitness Challenge!
Core crunches – 30 sec centre crunch, L oblique crunch, back to centre, R oblique crunch, repeat – Always come back to the centre. Advanced: do this on a stability ball and add a weight or medicine ball for increased intensity
Rainbow Squat -30 sec hold 1 weight – squat with weight in R hand, on the upright stand transfer the weight in a “rainbow motion” to your L side, repeat (transfer in front of the body, not over top of your head)
Overhead tricep press – 3o sec using 1 heavy or 2 light weights Adv: on a ball (on the 1st and 3rd round only). You will alternate round 2 and 4 with front to side plank
Front Plank to side plank – 30 sec plank on your forearms, switch to side plank L, back to front plank, then R, repeat slowly and keep your spinal alignment in check (roudn 2 and 4 only)
Have fun and be sure to perform 4 sets in total.
You will alternate the OH Tricep press (round 1 and 3) and Front to side plank (round 2 and 4) for 2 rounds each. Add 2 extra rounds for extra intensity.
Click here to see the instructional video from Trainer, Trina Medves:
What are you waiting for? Do it now! Please leave your comments.
As of March 1st, 2012, the only snacks that are allowed in all Stroller Programs is: FRESH fruit and water only (no dried fruits, no cheerios, no crackers, no yogurt, etc). Please leave all other snacks in your car to enjoy after class.
Exceptions: formula/milk for babies. Please be sure that milk/formula is kept with you at all times. We have little ones allergic to dairy.
Fit4Females believes in promoting healthy eating for families. There are many children who have serious allergies to wheat, eggs, dairy, etc. We would like everyone to feel welcome. Thanks for your understanding. Healthy nutrition and safety are is number 1!
A very special thank you to everyone who attended our special stroller boot camp class and also who donated! It was a huge success! We raised $1687 in this class alone. A final number will be posted soon! Thanks for joining us for our special class in honour of little Philip McLachlan who has a rare disorder called Mastocytosis. In addition to mastocytosis, Philip also suffers from multiple severe food allergies putting him at high risk of anaphylaxis.
Philip and his entire family, Mom, Dad and big sister, Alex, used to attend stroller classes 3x/week and were very involved with Fit4Females. In fact, his family has been with Fit4Females for more than 4 years (little Philip was in Shannon’s belly working out until 2 days before delivery – check out the video below). They are no longer able to attend Stroller Classes because of his severe food allergies and Masto Disorder. His mother, Shannon, is one of the strongest people I know. In order to celebrate what an extraordinary little boy Philip is, we are going to celebrate Rare Disease Day and have a “Philip friendly” Stroller Boot Camp class Wednesday February 29th @ 9:30am at Dofasco Park Recreation Centre. Please arrive early if you are new to class.
Please tell everyone you know, post it on Facebook, put a flyer up at your school, etc. If you cannot make the class, a donation of any amount can be made to Fit4Females.
If you are already registered all you need to do is show up as usual, BUT please refrain from bringing any food into the class and only juice or water. Snacks will be provided that day for your little one:). Anyone is welcome, with or without a little one.
Drop in cost is $10 (min donation) with all monies being donated to the MastoKids organization in honour of Philip. If you are new to Fit4Females please email me in advance for the registration package. You can donate to Fit4Females even if you are not able to make the class.
To add in the fun please dress in polka dots to show your support that “spots are cool”:)
*As an added BONUS there will be a raffle at the end of class for Toronto Raptors tickets and a gift certificate to LaSaghett Restaurant!!!!!* Make sure you bring your toonies…raffle tickets will be $2 each or 3 for $5.
Check out the video of Shannon boxing just 2 days before delivery
Photos will be taken by Kathy DeMerchant Photography www.kathydemerchant.com Please help me spread the word.
Please post your Comments below and show your support!
Thank you to everyone who helped Fit4Females reach 304 LIKES on the Fit4Females Facebook Fan page . All names were entered in the Facebook draw. Please continue to share your stories, comments and help me reach people who want to change their life through fitness, wellness and nutrition. And the Winner is………Tricia Morrish.
Please Contact Us above for your $50 Gift Certificate. Please continue to spread the word. Fit4Females would not be the same without your referrals.
What: core strengthening, balance and flexibility training. This class is a must if you are looking to strengthen your core, increase strength, balance and flexibility.
Cost: $15 at the door – Special $10 at the door when you quote “Blog Special”
Note: This low impact class is open to beginners, prenatal clients, anyone with injuries and also the most advanced participant. Various levels will be demonstrated. Bring your mat (if not, there are matts in the room). New to class? Please email me in advance for the registration forms. Click here to print and complete the registration forms in advance: Insurance Waiver, Par-Q, and New Client Questionnaire.
Check out our Stroller Sale for Newsletter recipients only! Join unlimited Stroller classes commencing February 8 until March 30 for only $190. That is 22 classes for only $190!
Offer Expires: Tuesday, February 14
Click above to see the Schedule and click on Programs above to view the class descriptions. The sale applies to anyone who is listed on our email newsletter. To get on the newsletter click “Join Our Newsletter” in the box at the top of the page on the right.
Check out the YouTube Video to see what Stroller Programs are all about. Bring your little ones and have fun!
