MAKE YOUR OWN MIRACLE MONDAY

On Monday I try to list a few of the  miraculous people changing their lives for the better by changing the way they treat their health. Each one is in his or her own place with fitness history, age, cultural background etc. All are different in that way but identical in the way they have approached their health practices with focus, resiliency, open-mindedness, and a desire to live a healthy life physically, emotionally, mentally, and spiritually. People like Joyce who has lost 25 lbs., increased her strength levels dramatically, and continues to get stronger and healthier despite being past age 55 and battling constant shoulder and knee pain. She is truly miraculous. Another great story is Marie. This nurse and mother of three adult children has lost 40+ lbs. and continues to get stronger in both endurance and resistance exercises. She also feels better about herself and is focused on long term health. Juan is down 27 lbs. and at age thirty is lighter than he was in high school. He is still competing in soccer at a level he enjoys and is teaching his daughter the importance of taking care of her health. Alyssa is another miraculous story of resiliency. Despite constant severe back pain, working full time, and duties as a mom and wife, she gets 10,000 steps in a day, does resistance training 3-4 times a week, and plans healthy meals. She is down about 20 lbs. and moving better than she has in years. She is also the wife of Juan so family support and goal sharing is an important part. She works out with her daughter and both her and Juan are changing familial history with their health practices. IT IS AMAZING TO WITNESS THIS FAMILY! The people that I mentioned today are no more athletic, smarter, special, or any other thing than you are. What they all did do however was to see the need to make some changes, learn how to fight through when they would have given up, and be open to support. And you can too. Please begin as soon as possible and if you need help seek it. BE YOUR OWN MIRACLE!

www.miraclesofphoenixfitness.com

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FIX YOUR EYES ON THE PRESENT (FOR YOUR FUTURE)

The way you treat yourself the next 10 years will matter more than how you treated yourself the last 10 years. Whatever choices you made good or bad in the past are history. The past has to be left behind other than to learn from it. Begin learning and improving your health, happiness, and desire for fulfillment today (and yes I know its’ Friday).  Please begin to focus on how your CURRENT choices will affect your FUTURE health, finances, relationships, inner peace, and satisfaction. Your health will affect every area of your life; your happiness, self-esteem, and ability to function. Please stay strong by doing safe resistance training. Have boundaries with food and drink by being mindful in the present. Serve others, forgive yourself, and enjoy your future. One day at a time. BE YOUR OWN MIRACLE!

www.miraclesofphoenixfitness.com

FIX YOUR EYES ON THE PRESENT (FOR THE FUTURE)

The way you treat yourself the next 10 years will matter more than how you treated yourself the last 10 years. Whatever choices you made good or bad in the past are history. The past has to be left behind other than to learn from it. Begin learning and improving your health, happiness, and desire for fulfillment today (and yes I know its’ Friday).  Please begin to focus on how your CURRENT choices will affect your FUTURE health, finances, relationships, inner peace, and satisfaction. Your health will affect every area of your life; your happiness, self-esteem, and ability to function. Please stay strong by doing safe resistance training. Have boundaries with food and drink by being mindful in the present. Serve others, forgive yourself, and enjoy your future. One day at a time. BE YOUR OWN MIRACLE!

www.miraclesofphoenixfitness.com

BE YOUR OWN MIRACLE THURSDAY

There are lots of reasons to care for your health as you age. Whether you are 19 or 60, what you do the next 10-20 years of your life with the health choices that you make will matter more than what you did the last 10. And I am not just speaking about your physical health. How you care for your emotional, mental, and spiritual health will also matter. There is more and more research listing the importance of self-care in today’s world of stress and unhealthy temptation around every corner. The pressures of career, family, and education can be overwhelming at times. I work with many clients that have high pressure 60 hour a week jobs, others who are working on their PhD’s., and many others who combine work, school, and family commitments into a weekly calendar. We all know of the consequence of stress on the body. High blood pressure, heart issues, and other unhealthy outcomes are the result of stress not handled in a healthy manner. Depression also causes us physical problems if not addressed in a healthy way. The outcome is similar to stress on the body and will eventually lead to coronary artery disease, stroke, diabetes, and some forms of cancer. Stress, depression, and anxiety can even increase some people’s chances of developing dementia and other mental disorders prematurely. Thankfully there are healthy options to help those who are suffering from too much stress, depression, and anxiety.

Not Being Judgmental

With my background in mental health, I fully understand that people have different issues in life. I watch people with “great jobs” that are under a tremendous amount of stress who know the importance of self-care but fall short on caring for themselves and live unhappy lives. On the other side of the coin I work with people who have experienced tremendous trauma or loss in life that are happy in all areas of life.  I have also studied extensively self-care practices and have found that people who respond in the healthiest ways are similar in many of their daily practices. I have compiled a short list of what I have discovered.

  1. They all exercise. You do not have to work out with the latest insanity program to practice self-care with exercise. Moderate strength training, walking, hiking, yoga, bicycling, swimming or any other form of healthy exercise can have benefits for the brain, the body, and the physical impacts of stress, anxiety, and depression on the body. Try to get 20-50 minutes of exercise daily and see it as beneficial and you will have a healthier physical response and quality of life as you get older.
  2. They all do things unrelated to food, drink, or television that bring pleasure. Reading, playing with pets, gardening, helping others, creating something and spending quality time with friends and loved ones will lead to better health in response to life’s stress. Be proactive about doing things that bring you pleasure and you will be healthier in the long run of life.
  3. They all continue to move forward. Ruminating on past negative life events will serve only negative health consequences. I am not trying to downplay past traumas. There is research where as many as 85% of us have suffered from some sort of trauma. That is almost all of us. Whether you need professional help or are able to accept those portions of your life that have been difficult to go through, it is healthier to move past the things that have happened to you and “give energy” to the present and how you can be successful with good health and happiness for the future.
  4. They all are resilient. Everyone that I have witnessed respond to life in healthy ways all understand that things happen in life that we would not like to happen. People who are the best with self-care continue to “get back on” no matter how many times they have fallen off. And you can too.

If you continue to struggle in areas of your life that you wish to change for the sake of happiness and health then I beg you to do so beginning today. What you do today can affect you in a positive or negative manner when it comes to your health. Your health impacts those who love you and how happy you will be as you age. Treat yourself with care and your physical health will respond with the quality of life you deserve. And you do deserve to BE YOUR OWN MIRACLE!

www.miraclesofphoenixfitness.com

A MIRACULOUS MONDAY!

Monday is always a day to start fresh with your health habits and focus on all that is good. As always, we do the same thing. Congratulations to all of the miraculous people who are taking the action to stay strong physically, practice resiliency, and enjoy healthier, happier, and higher functioning lives. Congratulations to Juan and Alyssa who have both reached goal weights and haven’t been at their current weight in years. In addition, they are married and teaching their daughter how to be healthy with exercise and having boundaries with food. Many of us were conditioned through culture, family eating habits, unhealthy coping skills, and other means to eat in ways that do not serve our health. Our parents and others were doing what they know and the best they could. Please focus on how your health choices impact you and those who love you in the long term. Congratulations also to Jacqi who has not missed an exercise session in nine months after going years of hating exercise and without exercise. She has changed the conversation she has with herself and the way she sees exercise. She has learned that exercise can be safe, does not have to be extreme, and is beneficial to how she feels, functions, and handles stress in her day. She is changing her life by changing her health habits. And you can too but please do not put it off. The sooner the better for you and your health. If you struggle to maintain a health commitment, ask for help. Miracles of Phoenix Fitness specializes in people who do not feel comfortable in traditional gyms and need help. Enjoy your Monday. BE YOUR OWN MIRACLE!

www.miraclesofphoenixfitness.com

OVERCOME YOUR BARRIERS

Unfortunately, many people believe that they cannot accomplish  goals because they are “lacking something”  or that something or someone is “against” them such as age, failures in the past, current weight, economic level, environment, family, spouse, physical limitations etc. I did this for a long time as well. On the other side of the coin however is the person who has accomplished the goal you are seeking and had greater or equal “disabilities” that would inhibit the change they are seeking. They were able to accomplish the goal despite the assumption that they are at a disadvantage. Below are some examples of some of the self=talk or justifications I and others have used to create barriers to our goals:

  • I have tried in the past to lose weight and I have never been able to lose it and keep it off. I am starting to believe that I am just supposed to be this weight.
  • My husband does not support me with my health goals. It is harder for me because he brings all of the bad food into the house and tempts me.
  • My [mother/coaches/teachers/classmates] criticized me a lot about my weight when I was young. I now feel that whenever people talk to me about my weight whether it be doctors, trainers, or friends I automatically feel “attacked.”
  • People don’t understand how hard it is for me. Other people can lose weight and eat anything and I put on weight just looking at food. I get angry at people who are skinny and overeat and feel that it is unfair to me.
  • All of my friends eat unhealthy foods and drink. It is hard to resist and everyone gives me a hard time when I try to eat healthy foods when we are out.

You do not have to surrender to the barriers that you have whether they be physically with genetics or the failures that you have experienced in the past. Beginning today, you can take control of the food that you put into your body and the amount of exercise you do. Many of us have predispositions that lead us to gaining weight easily, impulsive responses, addictions, and other unhealthy outcomes. Please choose to be as healthy as you can for yourself and those who love you! Please choose to have people in your life that will challenge you to be healthier and ultimately happier! Please give energy and thought to only how you can be successful and healthy today! Yesterday is history, tomorrow is a mystery, today is a gift and why they call it the present! BE YOUR OWN MIRACLE!

www.miraclesofphoenixfitness.com

YOUR TRUE HEALTH TUESDAY

We by now know the importance of taking care of both your strength and cardiovascular health. There are also other areas of your life that are important to your health as well. The way you respond to stress, serving others because you want to, and practicing resiliency during times of turmoil will also produce good health outcomes. Thoughts and emotions play as much a role in your health as eating and exercise. There is more and more research showing how depression, anxiety, and stress affect heart problems, cancers, and brain disorders. So please exercise today and have boundaries with what you eat and drink. But also learn to manage depression, anxiety, stress, and anger. Being present with your own thoughts and emotions is the first place to start. Exercise and change your genetic chemical makeup that may lead you to be automatic with these emotions. Help someone without asking for anything in return. Keep trying your best. BE YOUR OWN MIRACLE!

www.miraclesofphoenixfitness.com