Summer is only 13 weeks away!!
February 20, 2011 by Deb · Leave a Comment
New Year’s resolutions have come and gone, and Summer is just 13 SHORT weeks away………….. This means we have just 13 weeks to really hone in our nutrition and training programs to hit Summer in peak swimsuit condition….Yikes!!!
It can’t be done by dieting alone. And as a matter of fact, DIETING Sucks! I’ve been there. Where its crunch time, where we’ve put off doing what’s needed to drop enough fat to look good before hitting the lakes for the Summer, or simply put those few extra pounds on from not being as active over our lovely Winter months.
Nothing is more stressful than being just a few weeks away from vacation or Summer and realizing you have not reached your desired weight-loss goals. So, I normally start 12-14 weeks out. And rather go on an extreme DIET (which I never do……because they don’t work), I alter my food program…..change things up a bit, eat healthier, workout HARDER… and throw in cardio-intervals as necessary.
One of my FAVORITE non-diet snacks for my sugar tooth is cottage cheese mixed with Greek yogurt and a few shredded almonds thrown on top. The cottage cheese absorbs the flavor of the yogurt, the almonds add crunch… and the whole snack curves your sweet tooth.
I eat this at least once a day on top of my other meals, because it’s that good. It also packs in some great PROTEIN, which helps curve your hunger! Now, if you’re not a fan of cottage cheese, I understand. I wasn’t either until I mixed it with yogurt. Give it a try you may be pleasantly surprised! This has become my favorite #1 healthy snack of all time.
The first step to reaching your Summer weight-loss goals is to PLAN now! Don’t look back at what you didn’t do, simply look forward and then kick it into full speed ahead! If you need some help, give me a call…….
I’d love to help you reach your goals by Summer!
Email me at: debfinnestad@aol.com to set up your first consult!
Train Hard & Expect Results,
Deb 
Why haven’t I lost any weight on the scale?
October 4, 2010 by Deb · Leave a Comment
I overheard a member today at the gym saying that they haven’t lost ANY weight and just couldn’t understand what they were doing wrong.
Anyway, it reminded me of conversations I have had with clients over the years. They will tell me how they’re feeling fitter, stronger, leaner, their clothes are looser and they are in a few notches on their belt. People have noticed and commented on how they are looking but all of this counts for nothing because the scales haven’t moved. (Sound familiar?)
My first reply is to get the scales moving you need to throw them out the window! Either that or understand that there is a lot of good things happening and that your weight (which measures everything, good and bad, muscle, fat, blood, bones, water, hair etc etc etc) on the scales isn’t the only measure that is important. In fact it can be one of the least important especially if it takes away from all of the other great changes you are making to your body and health.
So what I am trying to say is focus on the positives and don’t let small negatives ruin your mindset and motivation!
Have a great week,
Deb
October Class Schedule
September 30, 2010 by Jenny Neighbour · Leave a Comment
Fall is here! What a great time to get into a NEW and IMPROVED exercise routine. We encourage you to try our amazing classes…there is something for everyone!
Remember that classes are INCLUDED in your membership fee so you really have nothing to lose! Simply jump into any class and give it a try…
Hope to see you in a class very soon! God bless.
October 2010 Class Descriptions
Within You
July 26, 2010 by Deb · 1 Comment
Within You
by Author Unknown
A man planted a rose and watered it faithfully and before it blossomed, he examined it.
He saw the bud that would soon blossom, but noticed thorns upon the stem and he thought, How can any beautiful flower come from a plant burdened with so many sharp thorns? Saddened by this thought, he neglected to water the rose, and just before it was ready to bloom, it died.
So it is with many people. Within every soul there is a rose. The qualities planted in us at birth, grow amid the thorns of our faults. Many of us look at ourselves and see only the thorns, the defects.
We despair, thinking that nothing good can possibly come from us. We neglect to water the good within us, and eventually it dies. We never realize our potential.
Some people do not see the rose within themselves; someone else must show it to them. One of the greatest gifts a person can possess is to be able to reach past the thorns of another, and find the rose within them.
When we make mistakes or feel we have failed, always remember that within you there is a rose. Learn from your mistakes and from your failures, and move forward. Mary Kay Ash once said, “Most people live and die with their music still unplayed. They never dare to try.” Always remember that within you there is a rose, live to your potential – dream, set goals, take action, and achieve all that is possible.
Deb:)
The One Flaw in Women
July 17, 2010 by Deb · Leave a Comment
Today I’d like to pass on a very special gift that I
passed on to my mother to show my appreciation to her.
This gift is for you and all of the woman in your life that
YOU care about the most.
It’s a short movie called “The One Flaw in Women” and
has been produced as a tribute to women all around
the world.
It’s extremely inspiring and uplifting. It only goes for
a few minutes but boy those few minutes are powerful. It’s
got an incredible message.
So go ahead and enjoy this gift and feel free to pass it on
to all the important women in your life. I’m sure they’ll
love it as much as I did.
http://www.TheOneFlawInWomen.com/mindmovies
Have a wonderful day,
Deb
You are Responsible for Your Results!
June 23, 2010 by Deb · Leave a Comment
I want you to take a few minutes to think about this statement. You are the only one that can create results for yourself.
I am proud of the results of so many of you, but the reason every one of our successful members is seeing results is because they are taking responsibility for their own actions. Our fitness program (along with Weight Watchers, Jenny Craig, gym memberships, etc.) and my workouts WORK if you work the program.
People like to blame everything and everyone but themselves for their lack of results. But YOU ARE THE ONLY ONE RESPONSIBLE FOR YOUR RESULTS. Sorry for the tough love, but this is 100% true.
I care about all of you and want to help you reach your goals. So if you have been having trouble staying consistent and have been making excuses or placing blame externally for your lack of results then MAKE A LIFE-CHANGING DECISION RIGHT NOW TO TAKE RESPONSIBLITY FOR YOUR OWN RESULTS! You will be amazed at what this one important decision WILL DO (not might do) for your results.
“My will shall shape my future. Whether I fail or succeed shall be no man’s doing but my own. I am the force; I can clear any obstacle before me or I can be lost in the maze. My choice; my responsibility; win or lose, only I hold the key to my destiny.”– Elaine Maxwell
I am here to HELP all of you reach your personal goals, but only YOU can make them happen!!
Train Hard & Expect Results,
Deb
Have you lost 16-32 pounds in 2010?
April 22, 2010 by Deb · Leave a Comment
Today marks the 16 week mark of 2010.
It is important to pull the bus over right now and be honest with yourself about how the first 16 weeks of 2010 went:
Do you have more energy?
Are you generally in a better mood?
If weight loss is one of your goals, have you lost 16 to 32 pounds (1 to 2 pounds per week)?
Are you getting more tone?
Are your clothes feeling loose/are you losing inches?
If you answered yes to at least 1 of these questions, then Congratulations! You are “in the game” and you should be proud of yourself.
If you answered no to all of the questions, then it is time to re-commit and change your approach.
“The definition of insanity is doing the same thing over and over again and expecting different results”. – Albert Einstein
Now is the time to alter what you are doing so that you can accomplish the fitness and/or weight loss results that you deserve. You and your health are worth investing your time and energy into to so make today your January 1st and start kicking butt!
Maybe you need some help? Here are some tips to get you going:
- Hire a personal trainer….I happen to know a few good ones at CrossTrain!
- Get a workout partner
- Sign up for REV
- Try a free workout class
- Increase intensity on the circuit
- Increase your weights….when is the last time you increased your weights??
- Sign up for Jump Start for help with your food
- Make appointments for your workouts and KEEP them!
- Eat more fresh fruits and veggies!
- Drink you WATER!
Now start TODAY and kick some Booty!
Train Hard & Expect Results,
Deb
Easter Prayer
March 31, 2010 by Jenny Neighbour · Leave a Comment
He was despised and rejected by men, a man of sorrows, and familiar with suffering. Like one from whom men hide their faces he was despised, and we esteemed him not. Surely he took up our infirmities and carried our sorrows, yet we considered him stricken by God, smitten by him, and afflicted. But he was pierced by our transgressions, he was crushed for our iniquities; the punishment that brought us peace was upon him, and by his wounds we are healed. Isaiah 52: 3-5This is holy week. The week where we are to remember how God gave his one and only son to die for our sins. I don’t know about you, but this concept really blows my mind. I just completed a wonderful study at my church that looks at the last 24 hours of Jesus life on earth. It details his suffering, mockery, and ultimate crucifixion.
I am now looking at Easter a little differently this year. I am reminded that Jesus knows all about suffering. He endured unimaginable pain, disgrace, and humiliation…for me. It somehow gives me comfort to know that when the storms of life come my way…Jesus is always going to be able to understand my pain…my suffering. I know that I truly can do ALL things with Him by my side.
I pray that you know how much you are loved by our Heavenly Father! He understands your pains and hurts better than anyone. He is waiting to hold you in His mighty arms and give you comfort, understanding, guidance, and ultimate healing. If you are hurting right now, or if you are seeking a renewed spirit this Easter, perhaps the scripture above and the prayer below will offer you a little peace this Easter season.
Dear Heavenly Father,
Thank you Lord, for your Son Jesus, the Savior of my life. You loved this world so dearly, Father, that You sent Your Son to die so that we, Your children, might have eternal life. I am so grateful for that priceless gift, and want to let the love of Jesus be reflected in my words, my thoughts, and my deeds. Let me always count Jesus as my dearest friend, and let me share His transforming message with a world in desperate need of His peace.
Amen
How did the first 12 weeks of 2010 go?
March 30, 2010 by Deb · Leave a Comment
Yesterday marked the 12 week mark of 2010. Did those 12 weeks fly by or what?
It is important to pull the bus over right now and be honest with yourself about how the first 12 weeks of 2010 went:
Do you have more energy?
Are you generally in a better mood?
If weight loss is one of your goals, have you lost 12 to 24 pounds (1 to 2 pounds per week)?
Are you getting more tone?
Are your clothes feeling loose/are you losing inches?
If you answered yes to at least 1 of these questions, than Congratulations! You are “in the game” and you should be proud of yourself.
If you answered no to all of the questions, then it is time to re-commit and change your approach. Now is the time to alter what you are doing so that you can accomplish the fitness and/or weight loss results that you deserve. You and your health are worth investing your time and energy into to so make today your January 1st and start kicking butt!
Train Hard & Expect Results,
Deb
Have you fallen off the wagon and need help to get back up??
February 16, 2010 by Deb · 2 Comments
Every once in a while you need a swift kick in the butt to get you back on track and living to your full potential. I recently received a kick in the butt from a mentor. She actually called me ‘WEAK’, can you believe that? Not weak physically, but mentally. I was coasting through life and she let me know it. Are you ready for your butt kicking? Watch this quickie video clip from the movie “Rocky Balboa“. In this clip Rocky gives his son the kick in the butt that he needs to get back on track and living to his potential.
Okay…you need to view this video clip: http://www.youtube.com/watch?v=uASVzkrEKgs This is what we discussed after viewing clip….maybe some of you can relate? Let’s discus some of the key points from the Rocky Balboa Speech…
The first important point thing that Rocky tells his son is, “When things got hard you started looking for something to blame.” Now let’s turn this back to you and your fat loss journey. Have you found yourself in a situation where things are going really great… you’re working out regularly, eating well, and feel awesome, then after four to six weeks something happens… you’re faced with a challenge or obstacle and you fall off the wagon? What is some of the self talk that goes on in your head when this happens and what do you tell others? Do you say, “Here I go again, I always end up sabotaging myself.” Do you say, “I’m just too busy to workout regularly, I’ve got kids and my work schedule is demanding.” Do you say, “That diet didn’t work, it’s too strict.” Or do you blame it on the genetics that your parents passed down to you? Where do you look to place the blame when the going gets tough?
Let’s take a look at the next point that Rocky makes to his son. “It’s not about how hard you hit. It’s about how hard you can get hit and keep moving forward… how much you can take and keep moving forward. That’s how winning is done!” Again, we’ll use this statement and compare it to your fat loss journey… It’s absolutely important that you give each workout your very best effort. Hit each workout hard! It’s absolutely important that you give your best effort to following a healthy nutrition plan. Hit it with your best shot! But that’s not what will ultimately make you successful at burning all that unwanted body fat from your physique. The defining moments of winning the fat loss game are the ones where you get hit hard by an obstacle or challenge and you get back up stronger than ever before and continue moving forward toward your goals. Those moments where you feel at your lowest, whether you missed a few workouts because you were sick or you go way overboard on junk food while you are out with your friends at a party, these are these are the moments that you actually want to experience because they help you grow as an individual and become the best that you can be. Obstacles and challenges happen for a reason. They are not designed to make you fail… they are designed to help you succeed. How’s that for a mindset shift?
Let’s take a look at another important comment that Rocky tells his son, “If you know what your worth than go out and get what you’re worth, but you’ve got to be willing to take the hits and not pointing fingers and saying you ain’t where you want to be because of him or her or anybody. Cowards do that and that ain’t you. You’re better than that!” Do you know what you are worth? Are you willing to go out and get it even though it means that you are going to have to take some hits and get knocked down several times along the way to receive what you are worth? I know that you are worth more than you may be thinking at this moment. Take some time and really think about what you are honestly worth. I also know that you are better than the effort that you have been putting forth. How do I know that? Because we can all do better. We can all dig deeper. We can all push our limits. We can all experience a new level of greatness.
Here’s one last important statement that Rocky makes in this clip, “Until you start believing in yourself you’re not going to have a life.” Wow! How’s that for a kick in the butt? That’s some serious tough love, but if you have seen the movie you know that it was exactly what Rocky’s son needed to hear. Rather than get defensive he took that hit from his dad, let it soak in, and used it to explore who he really is and what he is really worth.
We all have goals and dreams, but do you believe that you will achieve them? I mean deep down with every ounce of your being believe that you will achieve them? Losing weight is not easy. Maintaining that weight loss is not easy either. Believing in yourself is not always the easiest thing to do as you may have experienced. Striving to continuously discover new ways to improve yourself, your body, and your health, takes a heck of a lot of work. But the rewards are always well worth the price that you had to pay in order to achieve them. No one and nothing is holding you back from achieving the body and life that you deserve except for yourself. Take responsibility. Take massive action. Take the hits and keep moving forward. Focus on your goal and don’t stop until you’ve achieved it. Turn your WISH into a MUST! Don’t just HOPE for it to happen… EXPECT it to happen.
Embrace the challenges that you are faced with and use them to sculpt the body and life that you deserve. Carve out a new path and lay down the pavement for others to follow so they too will experience the incredible successes that you are about to achieve. It’s never to late to get back into the game! Make your new start TODAY!
Deb:)
