Monday why do you sometimes makes us all alittle wacky…you roll over cause that stupid alarm goes of with the most annoying buzz…or barks or quacks…than youre like ughhhh shower….coffee….pillow….work…kids…is it Friday yet!!! Lol!! Today I woke up with some sure fire pep in my step As I set up a sure fire plan for Success last night that I knew would not fail!!! 👌Roll over at 4am i hit that snooze button 3 yup 3 dam times!!! No way I was getting out of bed to run 4-5 miles in 15 degree weather …than teach 2 classes train my clients and I planned on taking yoga at 1230pm for a lunch time pick me up at powerflow…super excited about my well planned out plan..even meal prepped for the day yesterday so I knew I had no room for failure…than BOOM💥 stood up alittle later than I thought last night and my 4am kick start happened at 5am which left me starting the day feeling defeated…my 4-5 mile run turned into a 2 mile run …ugh!!! My brain was there but my body said nope!! Thinking I already blew it my thought process changed….. I no longer could hit my 5 mile goal today so I thought screw the rest ..instead of doing what I planned I wound up in shoprite and before I knew it it was 1145!!! Knowing I really blew it as I would never find parking hoboken before 1230 for yoga class I was Pissed and now I was cursing my self..f*%%#k^*++scre*++grrrrr but than I pulled my shit together put my big girl panties on and drove my ass to the city garage and parked my truck (it took me 20 mins to find a spot in the lot but I didn’t give up!) ran my ass to power flow and thaannnnnnnn the elevator was broken!!! First thought was F*^k this in out not climbing 5flights!!! With 5 mins left I climbed my bubbly yoga booty 🍑 up them steps and kate was right there and she smiled!!! My mood instantly changed, her not knowing my morning chaos she said come on in..I laid my mat checked in and took a set…she started class with the best talk…not sure of the exact wording but I’ll do the best I can…she read a Quote about working so hard toward success and putting to much pressure on yourself (this 🙋🏻for sure) and than if u mess it up you stop trying..so she said instead of trying to succeed just let go and go with what is happening and continue to do that and success is sure to follow…I had an ah ha moment for sure… I thought how the hell did she get in my head….but in actuality it wasn’t her in my head it was me..I put so much pressure on myself to reach my goals in work ..in my fitness…in my times on the pavement and when it doesn’t go my way I bang myself up…can anyone else relate to that? It kinda sucks when you think about and than when you think about how many other times you’ve done that and self sabotaged yourself it kinda sucks balls!!! I left class feeling more empowered than before I walked in now with no plan for the rest of the day I figured let’s see what happens…2 hours of free time and 2 more yokick classes left for me to teach anything is possible I thought … I went about my day and put those two hours to use!!! And right now at this moment I hit my goal without the expectation of success!! Crazy right! And I didn’t hate it..I didn’t hate myself for failing before I started and I still have two classes to teach and I’m ready to kick some serious ass!!! 💃🏻 so what I’m trying to say is let’s wake up tomorrow instead of putting the pressure to succeed let success find you!!! Classes tomorrow are pads and technique 7pm be sure to log on and save your spot..or don’t and just show up!!! #fitnesss
You ever wonder why you put off til tomorrow what can totally be done today…I kinda think we all procrastinate a little bit in our lives some more than others..like everyday I tell myself I’m gonna go through all the unnecessary junk I have piled up in boxes from my marriage…I’ve divorced nine years and that shits still in a storage room..Every time I’m about to run…procrastinate I must when it comes to running my intention is to wake up train my clients than pound the pavement..but something “comes up” and I say screw it now it’s to late..(it’s like 10am) than say I’ll go tomorrow..than tomorrow comes and I’m like nope…knowing I have this half marathon coming up in 10 weeks I should be running like the dam Road Runner..but nope …procrastination again…I have no idea why I keep putting this shit off…it’s definitely not the cold..it’s not that I don’t like to run…wait a minute let me rethink that one! I’ve run the last days in a row…ya it sucked but I did it!!! Lol!!!
Tonight I saw wicked with my daughter on broadway…and the insane thing is I’ve been putting off seeing it for the last 6 years…I would go on line look at tickets than say ohh I’ll buy them tomorrow and tomorrow never came til now!
I think we all kinda do it and I think a lot of do it in fitness as well cause the thought of working out and doing all that work kinda sucks…the thought of being accountable to yourself and your goals is kinda stressful, the thought of being sore or being restricted in what you eat is awful so everyday we say I’ll just start tomorrow…or I’ll start on Monday, maybe even I have time still til the summer….how bout that wedding that’s 6 months away…plenty of time than next thing you know your pants are tighter your muffin tops has become a mushroom too and spring is In the air…that wedding is four weeks away and now what, crash diet….quick instafit …try to hire a trainer that’s over priced and doesn’t understand what you want but you’ll hire them Anyway your desperate and you cause you think it will work…how bout that apple cider trick..ya none of that will work, but what will work is consistency without procrastination! Clean eating and exercise..positive reenforcement and no turning back👊🏻 Find a studio not a gym that offers small group classes so you get the guidance of having a personal training without the hefty price tag…
At Susan Tee Fitness we offer that kinda setting with insanely low rates and super fun workouts so there is no room for procrastination and you will see results and get a real bang for your buck…10 classes 125. That’s 12.50 a class… and for January it’s 125. For unlimited classes for the rest of the month..but don’t procrastinate cause this deal won’t last forever!
As much as I love working out and no matter how I love to watch my body transition I have finally come to the realization that as I age I am human and this shit just gets harder and harder! I thought working out and eating clean in my 30s was tough but even though I am in the best place mentally in my 40s my metabolism is like hold on sister!!! Ha! Everything I eat kinda finds its way to my hips and ass, especially bread even a slice…my belly descends and I feel gross…i eat healthy mostly but being human I like to indulge once in a while in my wine🍷 and pizza🍕…and ok maybe a few margaritas too🍹but the after effects including my muffin top are awful my moments of joy have now made me feel and look bloated…tired and down right gross! What do you do? How did you maintain your girlish figure 💃🏻 while still living a life filled with fun and semi unlimited food restrictions?
I have adapted to living with an 80/20 split when it comes to food but I think I need to do an 85/15 now and see if my thunder thighs start to love me again! My workouts have taken a bit of a dive also as I’m so busy I don’t or can’t seem to make time for me… so now that is gonna change and I’m gonna start plugging myself in again as a client this way I can’t cancel on myself…simple little tweaks will have to be critical this winter…setting limits on my food incorporating the right portions and knowing when enough is enough…and working smarter in the gym not harder is the route I’m gonna go!!!
See you on the mat this Monday classes start at 545am and last class is at 815pm come hang out with me and let’s do this together!!!
So as I’m sitting thinking about what’s important in my life like work..kids.. going out ..friends…working out…the half marathon I’m running and the Spartan Race coming up in April… one of this things that constantly pops into my head is consistency… and I recently came to the realization of how hard it is to stay consistent… in each of all of these things…at firsts I thought it was only in fitness but as I thought more I realized it’s in other areas of my life as well… my eating habits has taken a bit of a nose dive not really bad but every time I seem to create a consistent pattern in these areas I get side tracked and derail myself…
So the for the next 3 weeks I am gonna pay a lot more attention to being consistent and the only thing that seems to have worked for me In the past was by logging everything down..
I have created the 21 in 31 day challenge at the studio to help my clients create consistency in there work outs I added my name to the challenge as well and so far I’ve gotten two works in and we are on day 5…soooo moving forward I am gonna hold myself accountable to being very consistent. First by logging all my food and second by logging all of my workouts!!! If you want in on the January challenge place feel free to sign up while this is still time left…I have lowered the rate since we are five days in so click link and sign up for an unlimited amount of classes for 125.00 and let’s help eachother stay consistent together !
Good Morning y’all and cheers to a beautiful new day….and cheers to my new Mantra🙏🏻Living Life as if everything is Rigged in my favor see you on the mat 815am 10 classes 125…that’s 12.50 a class the cheapest rate per class!
The power of strong, so often my mind wanders back to that time when i was 230lbs and all could remember was I wanted to be skinny, and i knew I had to do something to make that change in my life to be skinny, my eating habits were terrible. I ate all the time and I ate everything, chips, cookies, cake, chocolate, pizza, hamburgers and so much more. I ate out of boredom and emotion, I just ate! I started working out I did lost of cardio and like most I was afraid of weights, so I did all the cardio I could and lost 60lbs in 6 months but I still didn’t feel skinny in fact I was still a size 14 and was flabby, I wanted to cry cause I had know idea why after all that working out and even though I lost weight I still felt terrible. I started to read and I read everything and realized I need to lift weights that would be the only way to see the change I was looking for and wanted. After a few months I noticed the scale didn’t move much more but I my pants size did drop a lot! almost 6 sizes, and at that moment I knew I needed work on strong not skinny! I also changed my eating habits, focused of proteins more than carbs and fats, I made it a point to still allow for my cheat foods but not as much. 80% clean and 20% dirty, than that moved to 90% clean and 10%dirty, I also incorporated cardio again than that scale really started to move, I eventually reached my goal size and my weight dropped to 150, but I was a size 4! and i was strong! and skinny! I was sooooo happy I learned a very valuable lesson. and that was skinny was so important but being strong was and not just physically strong but the harder I worked I became mentally and emotional stronger as well!
Everything is some how connected one way or another, I learned skinny is just an empty word cause I was skinny but still felt over weight….I learned weights are my friends and not my enemies, fearing the bulk was just so silly, cause I never got huge I just got strong and fit. I challenged myself more each time i worked out, I tried different things and learned so many fun ways to get into shape, I loved them all loved them all so much that today I teach people the importance of being strong and not skinny! Stop by today and lets talk strong!
With the holiday season quickly approaching and shopping and holiday party’s in full swing, sometimes the last thing on our mind is our personal health.
So today let me give you a few key options on how to be more mindful, and how to adjust to you needs not only with working out but with food choices as well.
Try to get at least 20 mins of cardio in daily, along with/but not limited to your normal gym activity (classes, yoga, weights, hiit)(morning preferably) whether is running, speed walking or marching in place, get moving,this will help you to start the day of with a positive mindset knowing you starting the day off on a good note so lets try to keep it going.
Try to drink a gallon of water a day,first cup as soon as you wake up, wake up your metabolism as well, this will help keep you full and prevent you from mistaken thirst from hunger and over eating.
If today is your holiday party stick to your normal meal plan for breakfast and lunch, kinda silly to ruin the enter day based on a party geared toward one meal.
Allow yourself to enjoy the meal, stick to foods you don’t get to eat on a daily basis, make wise choices, like choose your moms special holiday dish and leave the mashed potatoes alone, choose rare less common desserts and leave the cookies for Santa. Color your plate and don’t eat with your eyes. Research has shown that when people are faced with food based on colors, textures, and tastes and scents your eyes and mind will trick you into thinking you need that but in actuality you really want it so don’t allow self sabotage. Eat your vegetables first, proteins second and carbs last, and don’t waste the cheats on higher empty calorie foods and sugary drinks.
Know you won’t gain 10 pounds from one meal or a few holiday parties as long as you stay accountable and consistent with your normal meal plan and workouts.
And remember this is a lifestyle no one is always 100% all of the time we are all human and like to indulge, 80% clean and 20% dirty my idea of staying fit but still allowing myself to live, and just remember to not over indulge, and try to stick to your normal routine as much as possible, consistency is key.
If you found this information helpful and resourceful please feel free to share this and my workouts with your friends and family,
It is the Holiday season so give the gift that gives back…..The Gift Of Good Health, Knowledge is key!
Is your WORKOUT hitting the pause button? Does it feel like you are working out and it feels like a chore? Does it lack fun, curiosity or excitement? Throughout my years of working out I’ve learned the importance of dedication and pushing through the tough times, but sometimes the tough time can become monotonous, boring and just blah. sometimes my workouts just need a jump-start, and buying pair of new sneakers or getting funky new leggings just won’t make the cut….sooo heres a few things I do to help work my way through the moments I just want to quit.
Explore different workouts
If you’re like me, and you love pushing the limits and love a new things, try a class you’ve never taken before…something you know you won’t be good at so you cannot only challenge you body but also challenge your mind as well, push yourself through movements you’re not familiar with and finding a different kinda of sweat makes a difference lets see how you feel after an hour of cardio twerking or how bout that local barr class…omg I would die in either of these, such unfamiliar territory … You’ll either love or hate but don’t not try …give it a fighting chance and give it 100% and see how you feel after an hour.
Work on form
Maybe pick a different exercise every week and just work on the form of the movement…reform extra reps, maybe hold that squat for 2 mins straight making sure knees don’t pass toes, making sure shoulders are pulled back, maybe repeat the squat sinking deeper into it each time bringing the awareness of the form front and center. find some grounding in repeating the movements but pay attention to your body as you’re performing each movement…are you centered, are your feet lined up, are your shoulders squared off…how is your breathing, as you perform as rep is it done with dedication and commitment? Whether it’s running, kickboxing, yoga, kettle bells or spin are you giving the exact attention it needs.
Whats your mind set
A great way to invite a better workout is to reset the mind and you can do that in so many different ways …one is by taking a break, yes I said take a break…sometimes we want results so bad you push yourself to the limits and those limits burn us out…so why not try just working out your mind….through meditation finding stillness is a great form of resetting the body, clear thoughts equal a clear mind which in turn hits the reset button.So find a quiet place to sit and close your eyes and clear your head, start out for just a few minutes cause if you’re not use to sitting still his can be difficult.
Hows your playlist
Music is such a huge part of my workout! I personally can’t workout unless the music is pumping at volume 10 and hardcore, but lets face it even the best music gets boring and hearing it repeatedly well you just kinda tune it out, so why not try out different tunes. Maybe go old school, maybe a little more hip hop, how about rock, maybe some techno, I know I know no ones listens to techno anymore but hey you never know!
What do you tell yourself
What are your words of encouragement to yourself? What words do you repeatedly tell yourself while you’re working out to get you through those final reps that are just the worst? Do you envision yourself wearing is it in that dress you saw hanging in the store window, a wedding dress or maybe them skinny jeans, do you see yourself in that suit you wore way back when? or how about beating your time in that last race. Mindset is key repeating words of encouragement to your set is so important, especially if you’re working out alone, be your own motivational speaker…so find some words that fit you and repeat them not only when working out but when you’re not as well. I like to tell myself that “I am tougher than MY last rep!” or “Im a Bad Ass more one and I’m done”and ” My success comes from that burning sensation I hate!” and these seem to help me.
These are just a few thoughts to unstuck your workout routine..even though everyones workout plan is so different, we all tend to get “STUCK” at some point or another so just take a step back and breathe reconnect or disconnect and see what happens.
Hey y’all Im just sitting here in the studio thinking and as I so often sit and think I wonder….Do my thoughts create my actions…. I have tried very hard to be more positive so I can live up to my true potential. Like most I to get side tracked as well…negative people…negative comments…negative thoughts…these things have led to set backs and self doubt… If you are sitting thinking …hmmmmm I tend to do the same thing..continue to read on…if not close the page and find something else to pass the time with…lol…now I found myself often wondering why I may sometimes find my self still stuck in the same cycle of life that Ive been in for years…same job…same dead end relationships…same …same….same…..not finding true abundance in all that I seek…one day I woke up and just felt like I had failed….failed at my marriage…failed my kids and failed at work….I thought for years I was doing the right thing…. I was ok and the world was all wrong…everything seemed to work so well until they didn’t and just like that it all fell apart and I was lost… I felt this same way for many years, and just kept trying to fix what I could with everyone else thinking I was not the problem…what I soon learned after countless years of trying was…was I in fact was the problem…I discovered that my Ego was the culprit and by trying to fix everything but me things would be great…until they were not …One day I just wrote it all down…from soup to nuts….all the pros and all the cons…and noticed all of the wonderful things that happened when I changed my thoughts…than I noticed all the things that happened when I followed the same old thought process and wow! what a jerk i was…once I stopped trying to rewire my brain and just be. I discovered who and what I was suppose to be…I learned what my purpose was and I discovered what I was meant to do….Learning that I didn’t need any hocus-pocus or a healing doctor to fix me, learning I couldn’t control the actions or thoughts of others that I was soley responsible for my own thoughts and actions changed my life and my ego….I learned I just needed to step out of my own way so I can discover my truest self, whoever that was… I in fact learned I was not broken but in fact I was this strong, brave , fearless women who was capable of almost anything if I just let that e …go in ego my life would be so much better and easier….There was nothing wrong with me at all and all along there has been something extraordinary about me that has been waiting for me to step out of my own way and step up grab the bull by the horns and just charge forward with my life – finding my true self has been an amazing journey over the last 8 years….now you’re probably sitting there thinking who cares…or why is she telling us this…well take a step back and think about the last argument you had whether it was work…your spouse…your children…and think was it that Important to get that point across and allow all that chaos to invade your space….or was it just your ego that kept telling you you had to be right and you would not just give in but continued to push the envelope long after the fact…how did you feel…happy …sad ….victorious….alone…angry..joyous…only you can answer those questions…but ask yourself this one question was it worth it?
Try to step back and move beyond your ego let the E…Go and let go of fear and self doubt and see what happens….try to change your thought process one situation at a time and see how you feel…try to create a more peaceful life …a life you want …a life filled with love…laughter….happiness…abundance…..purpose…. and lots of fulfillment, just by dropping one E and think to just GO….have an amazing day y’all!