"I have no Motivation" Excuse!

No two people are motivated by exactly the same things. Some of us are internally motivated, some need an inspiring story or person to help motivate them. No person can be pushed to be motivated because if motivation doesn't come from you genuinely, you will fail.

My advice: remember a time when you worked out and how GREAT you felt afterwards, or remember a meal you had where you ate to much and felt yucky, most of all REMEMBER WHY you want to be healthy and lose/gain weight! You can do this! 

Check out fb.com/gerberfitness for some other motivation tips and success stories!

Time Management....

This is by far one of the hardest parts of my day! I struggle to stay on task. In my mind if I can do 10 things at one time then I'm getting more out of my time. Right!....
WRONG!
Multitasking doesn't make us as productive as we think! Our quality of work actually decreases and it can actually be wasting time instead of creating new time.
The simple reason multitasking doesn't work is because we can't actually focus on more then one thing at a time, our mind just thinks we can!

So imagine you are on the phone with someone and you are following up with a question from customer at the same time. Both of these tasks take communication, you can't talk to someone and write a focused well explained email at the same time, it's to conflicting. Your mind will get overloaded at this point. Now say you are writing an email and listening to someone at the same time. This task is a bit easier, but the person you are listening to will fade in and out. You simply can't focus on both tasks at once.

Another downside is the stress levels of dealing with multiple things at once. You feel overwhelmed  drained, and under appreciated. At the end of the day you don't feel like you really accomplished anything.

How do you stop multitasking??? Here are some ideas "m trying out to help me improve my time management skills:

• Plan your day in blocks. Set time aside for phone calls, emails, cleaning, etc...
• Keep a journal of what interrupts you the most. After one week look over your data and adjust what you need to in order to limit or take away these interruptions.
• Learn to focus on ONE task at a time. If you find your mind wondering take a 15 second break, breath and tell yourself "I'm in this meeting I need to focus on what I'm learning here!"

This is only a very small piece of time management! I hope this helps you have a more successful day!

10 ideas to stay fit with the Family!

So it's getting colder out and winter is soon shutting our windows and doors. So what do we do inside to stay active with our families?? 60 minutes of staying active a day right! So here's a few ideas to help you and your family keep moving!

1. How about a game of TWISTER! Get all tangled up, laugh, and have a good time!
2. Can you find it??? Try a Scavenger hunt! Hide things around the house and set the timer! 
3. Bowl-a-rama! Set up water bottles (with a tiny bit of water or pasta for weight) and use a small rubber ball or make it silly and use and apple and go bowling in the living room! STRIKE!
4. Dim the lights, Shut the blinds, and hand everyone a flashlight and get dancing! That's right turn on some disco music and you be the disco ball!!!
5. HOPSCOTCH! You remember that game right?? So get out the masking tape and make a hopscotch pattern on the floor! You can also use the masking tape to make a balance beam, don't fall down!!!
6. Read a book then play it out (like charades)!! 
7. Do the kids miss throwing ball?? Use marshmallows instead! Get out a bucket and toss them in or play hot potato with the marshmallows! Small or large!
8. Have a relay race. Have the kids (and you) get out all their winter coat stuff) Have a race to see who can put all the warm clothes on and then off! Don't forget hat gloves scarf.....
9. Grab a straw and a ping pong ball and start huffing and puffing! See who can blow the ping pong ball across the floor (or table) first. (make it harder and try getting it in a cup that is laying on its side!)
10. Try so morning yoga with the kids! Before breakfast do a few moves to get their bodies awake and ready for the day (mountain pose, archer pose, bowing pose, tree pose, jumping jack pose, etc)!

GET MOVING! 

The 80/20 Rule

The 80/20 rule applied to your nutrition by the great Chalene Johnson!

 ~Resolve to eat clean 80 percent of the time. You have to give yourself a little wiggle room. Instead of stuffing yourself, give your stomach time to digest your food by stopping yourself when you believe you're 80 percent full. 80% of what you eat needs to be what you would feed an athlete. When you HAVE to choose between nutrition and fitness, always make your nutrition a bigger priority!~

How often do you have your "treat" ??

So I learned a hard lesson this past week. I restrain myself and my family and we eat so perfect for a good 4 weeks....so I've taught my family that they don't need the willpower I have it for them, but when all my willpower is gone no one is there to help me fight against my cravings. So I fall down...and I fall hard! So after way to much Ice Cream and a few to many s'mores I have come to realize I need to "treat" myself a little more often and not take so much control of how my family eats. If they slip, I can't use all my energy talking them down. Hard lesson, but I'm glad I've learned it! I see the next 4 weeks being much more productive and a lot less stressful! What are you learning on your journey?

Clean, Comfort Chicken Dumplings! At about 145 calories a serving!!!

http://www.thegraciouspantry.com/clean-eating-chicken-dumplings/

I get a lot of questions about what to eat and how much....yoyo diets, and gaining weight back!

When you talk about dieting you are setting your-self up for failure! You are not going to gain long term success from a diet. So instead of cutting out carbs completely or eating certain foods for a certain amount of time, lets CHANGE what we eat and how we cook it.
You eat eggs and bacon with butter toast for breakfast! Ok, so do I! I eat 1 whole egg and 2 egg whites (120 calories compared to 3 whole eggs at 210 calories!) I eat 2 strips of turkey bacon (50 calories compared to 100 calories) and I have one slice of whole grain or whole wheat bread with my egg and bacon on it! So I don't need butter .... that saves another 50 calories! So my breakfast is 280 calories and yours is  460!
You eat a bag of chips for a snack....try lightly salted cucumber or 100 calories bag of plain popcorn with light salt!!
For lunch you stop at a burger joint and get a triple burger and large fries !!! I have a turkey burger with sweet potato fries!
You may skip the next snack which makes you hungrier at supper time so you eat two plates instead a one. You double your calories right there! Portion your meals! If one portion is too high in calories try to fix the recipe in order to lower the calories!
I hope this helps you! Small Changes in you lifestyle can make a huge difference! Switch pop for water and you will see a huge change over a 30 day period! But don't go back! Start with one less pop today and one more water....then next week 2 less....and so on! 100 extra calories a day equals 10 pounds in one year! Start in small steps and you will see yourself GROW! And your pants size shrink!

So get out of your own way!!!

Being sore is awesome! Don't take a rest day just because your sore!! The best way to work the soreness out is to workout again!!!

If you SERIOUSLY can't get off the Couch!

Why use Coconut oil??

Get fit while Playing this Fall!!

http://www.teambeachbody.com/about/newsletters/-/nli/269#216373523

Today's Workout....55 minute Cardio! What did you do?

I love my CHANGE!

AWESOME RESULTS MAN!

Check out these stability ball exercises!

http://www.ball-exercises.com/exercises/index.html

Be your own Trainer!!

If you're workout isn't helping you lose the weight...maybe you should start looking at your diet! How do you eat?

Are you taking rest days?? I feel they are very important. My body needs a day to relax. Don't forget your mind does too! Yoga or meditation is a perfect rest day 'workout'. So sit back, read a book, catch a movie, or meditate! Make sure you are still getting in all your water!

http://goodlifezen.com/2008/04/18/how-to-start-meditating-ten-important-tips/

What's your Favorite Veggie?? What's a Veggie you'd love to try but haven't?