Archives for category: Motivation

Memorial Day – where I grew up – was the traditional kickoff to Summer.  We were already out of school and coming up with summer adventures with the neighborhood kids, or later on, making sure all my lawn mowing customers had their lawns perfect and ready for the big day.  It was always hot or at least warm on Memorial Day and if we weren’t going on some family picnic to a local state park, we headed to the opening day of the town pool.

Things here in the Northwest a quite a bit different – It definitely won’t be hot this year, school still has another 2 weeks to go and the going for swim at the pool will have to wait another couple weeks for the sun to get revved up again.

So in place of that swim, we’ve included a new Body Weight workout /challenge to try for you and even your family.  The exercises are simple & easy to do, it won’t take very long to complete and you can challenge your family members to see who can do it the fastest – all in good fun, of course.

Just click here to bring up the file  >>  Memorial Day Bodyweight Challenge  <<

Give it go and let us know how you do!!

Happy Memorial day from Connie and Colin at Kent Fit Body Boot Camp!!


Let’s take a moment to be grateful for what we have.

It is important to remind yourself of what is truly important to fully appreciate everything that you have. When you take away everything that can be taken away – the material, the money, the gadgets- when it really comes down to it, the only thing that you truly have is your health. Without, you have nothing.

We are pretty terrible to ourselves. We spend so much time doing terrible things to our health, filling our bodies with junk food, chemicals, smoke, alcohol, and defeating thoughts, blaming our bodies or the way they function for why we don’t feel good about ourselves. Your body is fine. It does exactly what you ask of it. It’s your mind that needs your focus.

We spend so much time putting our bodies down, mostly for the way they look and often for the way they perform. It’s unfair. We’ve all only got one body and they do amazing things for us every second of the day in spite of how much time we spend putting it down.

In this happy holiday season where we make an effort to show gratitude for the things we hold dear, take some time today, and learn to take some time every day, to thank your body and your health for everything it does for you. It’s all you have.

Be thankful for your legs, fast or slow, they get you exactly where you need to go.

Be thankful for your arms, jiggly or firm, they can wrap around your loved ones to show them how much they mean to you- including yourself.

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Sometimes it takes getting back to the basics for something to really make sense.

You hear from fitness pros all the time that you need to “make exercise a lifelong habit.” And doesn’t that sound wonderful? One day, you wake up naturally at 5:00 am, and before you know it your shoes are tied and you are at class ready to sweat. You have little to no memory of how you got there – you just did it. Instinctively. Like covering your mouth when you sneeze. It has become a habit just like your foot hitting the brake when you see a red light.

But, does anyone really do this? How can something as complicated and broad as working out become a habit? And how long until it (finally!) happens for you?

Let’s look a little deeper into what a habit actually is and how you can use this knowledge to make sure exercise becomes second nature.

What is a habit?

Merriam-Webster’s online dictionary defines habits as:

1. an acquired mode of behavior that has become nearly or completely involuntary
2. the prevailing disposition or character of a person’s thoughts and feelings
3. a settled tendency or usual manner of behavior
4. a behavior pattern acquired by frequent repetition or physiologic exposure that shows itself in regularity or increased facility of performance

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We are right at the cusp of everyone’s favorite and simultaneously most feared time of year: the holidays.

While it’s a happy time that most look forward to, it is also full of stress, distraction and temptation. Everywhere you look, for the next 3 months, there will be nothing but parties, drinking, baked goods and junk as far as the eye can see.

These distractions are usually enough to cause most people to throw their workouts out the window, eat whatever is in arm’s reach (Half a candy cane you found in your purse? You know you’ve done it) and plan to pick things back up in the New Year. Well, this thinking, my friends, is what has kept your new Year’s resolution “to lose weight” the same for years. You can, however, come out of the holiday season still able to fit into pants without an elastic waistband. You can easily say no to tempting goodies and food pushers while still managing to keep a consistent exercise routine AND enjoy all the holidays have to offer. How? With a little planning, a lot of resolve and few simple tips:

Take time to relax. It’s the holidays, so enjoy yourself! Stress is harmful to your health, so be sure to find ways to unwind (exercise is great for that, by the way.)

Learn to say no. You will be invited to a million functions, parties and get togethers. Each one, without fail, will be fraught with poor choices waiting to be chosen. Don’t feel like you have to say yes to each one. Prioritize your nights to avoid overextending yourself and spending too many late nights drinking and eating, and too many mornings hitting the snooze button.

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Becky Todd

My aunt was diagnosed with breast cancer in 2000 and then my mother in 2003 and 2012  (both survivors).  When my Mom was diagnosed the first time, I learned all I could about the disease and attended all of her appointments and chemo sessions.  I got to know the doctors and the process never knowing that several years later I would need that information for myself.  I started getting mammograms in my early 30’s given the strong family history.

I had a mammogram in March 2009 that showed microcalcifications which are small specks of mineral deposits which 90% of the time mean nothing.  I was told to come back in 6 months for a recheck, but something told me to dig deeper.  I scheduled a biopsy and was diagnosed with stage 3 breast cancer in June 2009.  I had 2 lumpectomy’s (the first didn’t have clear margins) as well as had my sentinel lymph nodes removed which showed trace amounts of cancer as well.  I had extensive lymphatic space invasion which basically means the cancer had broken out and was on its way to my lymph nodes.  A PET scan showed no other spots of cancer which was good news.

All of this meant the cancer was particularly aggressive, so we chose an aggressive treatment which included 16 dose dense chemotherapy sessions spanning 4 months with 3 different drugs (Adriamycin, Cytoxin & Taxol).  Once that was complete I did 6 weeks of radiation 5 days per week.  I have been on Tamoxifen now for about 2 years to help reduce the chance of recurrence.

I worked about ¾ time through the whole ordeal somehow managing to sell and integrate a company into GE.  I tried to keep up with our friends and family and not sit at home being “sick”.  I look back and wonder where the strength comes from when women are faced with seemingly insurmountable odds.  My favorite quote from Eleanor Roosevelt is “A woman is like a tea bag, you never know how strong she is until she gets in hot water.”

Back in 2009, my husband traveled for work about 75% of the time.  When I was diagnosed, he told his employer he was grounded and would not leave me.  He was at every appointment and every chemotherapy session doing everything he could to take care of me.  We were incredibly blessed by friends who brought us food each week for the entire 4 months I was doing chemo.  I was too tired to cook and my Husband was trying to work full time, keep up on the house, take care of me and himself.

One of the most frustrating things about recovery is that I am not the same as I was before.  I used to work out 7 days per week and was really fit and I thought healthy.  It has taken me more time to get back in shape than I expected.  I have injured myself a few times over the past year trying to jump back in to exercise as if no time had passed and no health issues ensued.  I feel like I am finally on the right track to getting back in shape, but will probably never be quite what I was before.  This is my new normal and I am accepting that and just glad to be on the right track.

The thing I tell people is to stay on top of their health and always be educated and know their bodies.  If I had waited the 6 months for a recheck, the outcome would have been different due to the nature of the cancer.  I try to eat well, exercise, get enough sleep and generally just relax.  It is important for women to stay on top of their mammograms, yearly check-ups and be in tune with their bodies.

Becky Todd, Oct 2012

They say there is no goal too big, but you can definitely have a goal that is too broad- and most people do. If your goal isn’t correctly developed  you are setting yourself up for failure before you’ve even begun. Remember all the “I’m going to lose weight this year” New Years Resolutions? There’s a reason you have the same one each year. Goals are meant to motivate, inspire, hold you accountable and track progress. Not all goals do, however, just the S.M.A.R.T. ones.
Say your goal is to lose 50 pounds. That’s great, and while this is an admirable goal, it’s not a very S.M.A.R.T goal. A S.M.A.R.T. goal is something you want to achieve, and you have a plan of attack to get there. Is your goal S.M.A.R.T.? Put it to the test:
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Not everyone is a morning person. No shame in that. But if early morning is the only time you have to workout, you gotta make it happen. Repetition is key to forming a new habit, so if you wake up on the first morning and don’t feel like getting up, that’s not license to go back to bed because it didn’t work. No one springs from bed at the crack of dawn, fresh as a daisy, ready to get sweaty. Yet, millions of people do it everyday. Here’s how you can be one of those people.

  • Go to bed at the same time each night, and wake up at the same time each morning, even if it is not a workout day. Adults need 6-8 hours of sleep a night, so plan accordingly. This is the best way to reset your internal clock in the least amount of time.
  • Set an alarm. That’s a no brainer. But if you are a habitual snooze button hitter, turn it on loud and put it on the other side of the room so you have to actually get up to turn it off. If you are out of bed you are less likely to crawl back in. There are also some smartphone apps that make you solve a math problem before it will turn off so can’t turn it off in a sleepy haze. Anyone that shares your bed is just going to have to deal.
  • Turn the lights on. If you are waking up before dawn, you may be tempted to keep the lighting low, but turning on the lights will wake you up faster than a cup of coffee.

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Are you one of those people that finds themselves lamenting that there just aren’t enough hours in the day to get everything done, let alone fit in a workout?

Of course you don’t have a spare hour in the day. I don’t know a single person that finds themselves sitting for an hour, staring at the wall with nothing to do. No one does. If you want time to fit in your workout, you have to CREATE it.

You may not have a huge chunk of spare time to fill up, but you do have small bits of time that you can pull together. And for those rare few that don’t even have that, you will have to rearrange, consolidate and delegate, but you can do it.

Still skeptical? Here are some simple ways to free up time in your day. Pick the ones that pertain to your situation and create more time for workouts, leisure activities, or to just sit and relax.

Find your time suckers. Take a day or two, and write down everything you do. How much time do you devote to checking Facebook? Surfing the Internet in general? Watching TV? Cleaning the house? You don’t even need to eliminate these time sucks, some of them are necessary, but they eat up a lot of minutes every day. Simply cutting the time you devote to them each day can easily free up a lot of time.

Save errands for one day. Instead of running to the store once a day, or the bank a few times a week, save everything up for one trip, one day a week.

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We all wish there were more hours in the day- or maybe just less to do in the hours that we do have. Either way, it can be tough to manage the demands of everyday life, like work and family, and still find time to focus on yourself and your health. If it feels like you have very little left in your tank after taking care of everyone else needs, it’s time to make a change. The easier the change, the easier it is to stick to, so here are some easy ways to create more time in your schedule for your workouts.

First of all, you have to make your health a priority. Your health comes first: before kids, before work, before friends. If you don’t have your health, you aren’t going to be around to take care of and enjoy those other responsibilities so make being the best you you can be #1 on your list.

Use your workouts as your “me” time and stick to it. Make your intentions to devote an hour to your own health everyday well known to those around you and stick to it. Pop in your headphones, hit the gym or the open road and focus on you. Exercise does wonders for easing anxiety, reducing stress and boosting endorphins, so recharge your batteries with a nice sweaty workout that will leave your mind clear and ready to tackle the rest of the day.

Use your workouts as your social hour, too. If you usually unwind with a happy hour with friends, a trip to the coffee shop, shoe shopping, etc., turn those social activities into social workouts. Go for a walk, a day hike, or take a fitness class with gals pals. Shoot hoops, play golf or hit a boot camp with the guys instead of watching the game and swilling beer. You’ll have just as much fun, will be taking a step toward your goals instead of away from them and set a great example for your friends.

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