Empowered Archives - Empowered Lifestyle Training

December 31, 2019December 31, 2019

New Year, Same Resolutions

The New Year is here and let me guess, you have a shit load of new “resolutions” you have written down to conquer this year, am I right?

You have that new 100 pound weight loss goal, you have the I’m going to eat clean for the rest of my life goal, you have the ditching sugar and alcohol goal and the “I’m going to read a new motivational book every week so I become my best self” goal. Do any of these sound like the goals you have set for 2020?

If you are someone that just said yes, I need you to take that cute little paper you just wrote on with all these amazing resolutions and rip it to pieces. Yep, cut it up, put in in the shredder or better yet, let your dog eat it! You want to know why? Those “goals” will only lead to failure, guilt and anger. You can fight me on that all you want, but I have seen it happen with one client after another. They set these goals that are just beyond their wildest dreams, goals that just writing them down seem already way out of reach and by February 1^st, are already crossing them off as not getting done.

STOP THE CHAOS OF SETTING UNREALISTIC EXPECTATIONS!

STOP SETTING RESOLUTIONS THAT ARE BEYOND YOUR CAPABILITIES!

Please for the love of my mother, take a moment to really think about how you want to start this new year, this new decade for goodness sakes! Think about how you want to make your life better, about how you want to make your relationships better, about how you want to get out of debt or start a new business.

Think of these yearly resolutions now as goals for yourself. Set REALISTIC goals that you can actually finish! Set small goals, accomplish small victories throughout the month that will lead you to getting big results! Sometimes we easily look passed the small things because we see them for what they are, small checkmarks that mean nothing compared to that BIG VICTORY! But I am here to change your mind on that thought process, so let’s chat.

For example: You set yourself a goal of losing 20lbs next year. First and foremost, please don’t just set the goal of losing the weight. The number one issue I already have with this is what happens post weight loss? Are you going to keep it off or have a party to celebrate and gain it all back in one night? Think about it and get back to me, until then, lets continue with our goal setting.

Step 1: Lose 20 pounds next year and keep it off!

Step 2: How will we do that? Changing activity level and nutrition!

Step 2.1: Increase activity:

Month 1: gym 2x per week.

Month 2: Gym 2x per week and a hike outdoors each week.

Month 3: gym 3x per week.

Month 4: gym 3 x per week and nightly walks around the block.

Step 2.2: Nutrition

Month 1: Limit eating out to 2x per week/Increase water to 100oz per day

Month 2: Limit eating out to 1x per week/increase water to 120 oz per day.

Month 3: Same as M2, get 4 servings of protein in every day.

Month 4: Same as M3, get 4 servings of green veggies in every day.

Do you see how in Step 2, I made small changes every single month? I didn’t just jump off the deep end month 1, change my whole life in the snap of the fingers and expect everything to be ok. Make small, sustainable changes that you know you will be able to make so that your life doesn’t explode and your family doesn’t leave you on the corner!

Step 3: Track Progress. Don’t just go through the motions and expect to weigh yourself Dec. 31, 2020 and boom, life is good, goals were met now time to go to the next year. You need to have a plan in place that you can track your weekly progress whether that is weighing yourself, taking pics, tracking your food and water, you need to have a system that you can do every week to see how well you are doing. AND CELEBRATE THE VICTORIES! Be proud when you have done a full week of 100oz of water because dammit that it hard! Celebrate when you have eaten a home cooked meal every day for 1 week even when soccer practice ran late! Get excited when the scale says down ANY amount of weight because THAT is the true goal!!

Step 4: Make changes as you see necessary and be ok with mistakes! Life isn’t perfect, WE are not perfect! YOU WILL FAIL! And guess what? It is okay, take a deep breath, you will be fine. Tomorrow we start fresh and continue on our path to losing the weight, even if we don’t hit the 20 pounds you have set for, any weight loss is the goal.

This is just the “typical” resolution example of losing weight every year that I hear from clients and potential clients. Now don’t get the wrong idea, I believe everyone should put their health first, but I think it gets made into such an ordeal that people fail before they even start.

Start BIG but celebrate the SMALL.

Enjoy the process of getting to that point.

Learn from the failures and keep growing through the wins.

Stop making resolutions and start setting reasonable goals to conquer.

Make a vision board, write them on your mirror, see them every single day.

When your goals and dreams become reality, you will be thankful for the journey.

February 13, 2019December 31, 2019

Mirror, mirror on the wall…

When you look in the mirror what do you see?

Do you see the bags under your eyes or the zit on the tip of your nose?

Do you see the cellulite on your butt or the extra skin hanging from the back of your arm?

Are you so concerned about your “bra fat”, that instead of wearing your favorite tank top in the middle of the Arizona summer, you wear a long sleeve shirt?

Do you pay more attention to your “muffin top” or your non-existent, over rated thigh gap than your kids soccer game?

Why?

Take a moment, and really allow yourself to answer that one question.

Has our society made looks and appearances so dam important in our day to day that we have lost who we are and what we have to offer this world?

Instead of owning every single bit of you, you change to fit the mold. You change to fit in with the #fitmom. You change into the wife you “think” your husband likes or the mom you think your kids look up to.

I am a thick, 5’5 spit fire.

I have thicker thighs than Serena Williams.

I have the cutest group of cellulite dimples on each cheek.

I have skin that shines brighter than the oil in the actual bottle.

I have a waist 10x smaller than my thighs, so imagine fun a jean shopping trip can be.

I have more “problems” with my body than I literally care to count and the best part? I DON’T GIVE A RATS BEHIND! Why? Because I am who I am! Short, proud and round!

Physical characteristics are so yesterday. I want you to switch up your focus to who you are as a proud woman. Do you love harder than Cupid? Do you care more than Granny down the road? Do you make a mean PB&J sandwich every day just to see your youngsters smile? Do you make your husbands jaw drop just with that side eye sexy glare across the table?

So why does a little blemish on your forehead send you into a down word spiral?

STOP letting your body control your feelings, your joy and your happiness!

When you look in the mirror, see YOU. SEE you in all your blemished, cellulite, bra fat glory. LOVE all of your imperfections from your forehead to your toes. ENJOY your struggles to get to the top. EMRACE life one long, hard as day as they come.

STOP letting the mirror win.

Mirror, mirror on the Wall, who’s the prettiest of them all?

I AM. YOU ARE. WE ARE!

February 5, 2019December 31, 2019

Struggles, Trials and Daily Challenges

The other day I was waiting for my morning client to stroll into the gym when I caught myself in a semi awkward silence with one of Jerame’s older clients. I’ve never really gotten more than a “Hey how are ya?” or a small joke that most likely went right over my head from him, not because I didn’t like him, just because he is a quieter man with a dry sense of humor.

That day however, he became a mild Chatty Cathy with me in the lobby of the gym. All it started with was, “Hey how are you doing?” I didn’t give him much, a simple “Well I woke up this morning, so so far, so good!” I returned the question and got back an answer that surprised me? Yes. Simple question, loaded answer.

Have you ever looked at someone, how they dress, the car they drive or the home they live in and think, wow, they have it made? If you said no, you’re a liar, but we’ll move on. We’ve all done it. Judged someone from the outside without knowing their true story. Without meeting them or getting to know them. They talk as if they live day to day with no care in the world other than the shopping spree or amazing vacation they are about to take this coming weekend, but deep down, they are struggling just as much as you may be financially, socially or personally.

Struggles, trials and challenges in life come in all shapes and sizes. No matter who you are, wealthy or poor, white or black, small business or CEO of a multi-million dollar company, we all have different struggles that affect our moods and how we live our day to day life. Now you may have just read that and laughed, “Seriously Caitie? A small business struggles vs. a multi million dollar company? Bye Felicia!” NO WAIT! Hear me out!

A small business is trying to survive on a daily basis. Hopefully having surpassed their 2 year anniversary, they open up shop every day praying for at least one sale, especially those in a small niche. Every day, trying to make sales that will increase revenue to pay employees, pay the water bill, pay rent and maybe get to take home a small amount for themselves to pay their own bills. Now yes, their bills may be smaller, but does that mean their stress and anxiety of not making a payment is any less?

A multi-million dollar business may seem like it is doing amazing on the outside, but can you for one second put yourself in the shoes of the CEO who has to write the checks to make sure his company is running? To really open your eyes, I will bring it back round to Jerame’s client who sparked this conversation. In the 2 minutes that we were talking, he told me over night he had added $1M to his payroll from taking on employees from a company that had folded. Did you just shit your pants because I sure did! Here I am worrying about my $700 rent check to the gym and here he is adding over $1M to his freaking payroll! Lord pray for me!

A stay at home mom does loads upon loads of laundry, grocery shops and cooks, cleans the house spotless while picking up toys for the 5^th time today all while trying to keep all 4 kids alive. Her husband, on the other hand, is in his office sorting through piles of paperwork, dealing with clients or fellow colleagues and taking early morning conference calls because his main office is in New York all while he is worried about not bringing in enough money to feed and clothe all 6 humans that he is in charge of. Daily struggles, just different version.

Can you see that although the amount of money or social roles may be different, how the same type of struggle is still very much alive?

My business mentor told me on the weekly, “No matter how big your company gets, no matter how much money you make, you will always have worries and headaches, they just become bigger as you grow.”

Judging someone from what you see on the outside will always come back to bite you in the ass. You don’t know their story, you don’t live their life, you don’t understand what makes them happy or drives them bat shit crazy. My struggles and daily stressors may be polar opposite of Jerame’s clients, but that doesn’t mean he doesn’t feel my pain of running a business.

We all live different versions of LIFE. We all judge. We all want more but don’t want the responsibility of what may come of “more”. We all seek to be the richest, most famous, CEO of a big business, best trainer in town because we think that more = less. Let me be the bearer of bad news when I you that is so not the case, MORE = MORE.

Struggles will come and go, welcome to reality. Don’t wish you had someone else life until you truly understand what they go through on a daily basis.

Happy Day Fam! Smile and make today great!

January 15, 2019December 31, 2019

Choosing Goals Right for You!

Choosing goals that are right for you and how to navigate them!

Have you ever set up goals for yourself that later down the road just seemed impossible?

You see a powerlifter you want to lift like and think that if I stick to a routine for 6 months I can lift a 405 lb deadlift too! But wait, I can barely lift 135 for a solid rep? How does that map out to even remotely doable? Or you see an Instagram model with a teeny tiny waste and 6 packs abs and think if I eat celery and chicken for 3 months I will fit into a size 2 jean as well! But wait, I don’t like chicken and I’m built like an NFL linebacker…how does that equate to the same thing?

Sometimes when we are setting up new goals for ourselves, we tend to set ourselves up for failure in terms of the type of goals and the time frame we have given ourselves. I am sure we can all think back to a time where we thought, ok, I am giving myself X amount of time to drop X amount of weight because this will push me to train hard and eat so healthy 24/7! But what we didn’t factor in was LIFE. We forgot about birthdays and anniversaries, about that week family vacation to Cabo we planned 6 months ago or the holiday’s that tend to bring out all the goodies and drinks and family parties galore.

When it comes to goals, I want you to try and dig deeper than the physical aspect, than the time frame you need to get it done by or the person you look up to that gave you this grand ideal goal. When you are deciding on a new goal to motivate you into the new year or give you that drive for something more, think about why you are doing it, who you are doing it for and what it is going to take. Plan out how life is going to change or how your schedule may become more chaotic than normal. How is this going to make you a better person or help you live a more fulfilling life?

Think of the “big ticket” items in life that are maybe hanging over your head that if gone or done with, would make you breathe easier. Think of things deeper than that six pack, like your gut or your mind, that may need cleansing or resetting. Think of your relationships with friends and family, spiritual and business, your enemies and neighbors. Think about things that you have always wonder “what if” about and make them a reality. If they aren’t meant to be, then at least you tried.

Set your goals high. Make them make you think BIG.

Set a plan in action for how you’re are going to make each goal possible.
Make small monthly goals that push you.

Reward yourself, celebrate and give yourself a pat on the back once you have completed a task.

Be in the moment while you are completing every step to this goal.

Learn and grow. Conquer and persevere. Thrive and be great!

January 4, 2019December 31, 2019

Goals vs. Resolutions

New Years is right around the corner and what is the number one thing you associate New Years with?

Resolutions!

We all have them, we all make them, we all forget them and fail. It happens every year, don’t even try to deny it.

Resolutions were made to be broken. We go into the new year all gong hoe and ready to be the best version of you! New body, new mind set, all new goals to be a different person.

I used to be just like this.

January 1st was around the corner and I was going be 20 lbs lighter, new haircut, new outlook on life and I wasn’t taking anyone’s shit anymore. Than February 1st came a long and I was still standing at the starting line with everyone else, trying to change themselves to be someone new in the new year.

What have I learned over the years?

To just be the happiest healthiest version of myself everyday of every year. You know what happened once I gave up on my “resolutions? I started growing and changing and evolving into the best version of me!

I don’t focus on my looks, I focus on all aspects of life! From personal to relationship, business and money, health and fitness, travel and trying new things. Life is about adventure. It’s is about LIVING every single day as if tomorrow you may not wake up.

If you knew, right now, in this very moment you are reading this, that today was your last day, would you waste it working out, eating lettuce in your cubicle at a job you hate with people you despise? Ya, I doubt it.

Focus on the things that matter most in life. Allow health and fitness to be a part of your life. Let people’s opinions only truly matter when you need help or want guidance. If you are unhappy in your job or relationship, change it! Financial goals…do it!

Be scared! Be unsure! That is what makes life exciting!

Our New Year’s Eve tradition was stolen by a couple that I follow and look up to a lot. I saw them do this about 3 years ago and it has stuck with us ever since! Not only does it help us stay focused all year, but it makes us work on ourselves as a whole, NOT just physical looks! You are more than welcome to tag along in this tradition, I would love to see how you make it yours!

December 31st: Dinner date to Sushi. We have kept it the same each year with Kabuki in Tempe, AZ because traditions duh! After we order, let the goal setting commence! We only use a napkin and pen from the restaurant.

**Deep down I know it’s because I always forget paper and pen, but I like how it fits with “tradition”

Titled: 20** Top 10 New Year’s “Resolutions” (goals)

2 for personal growth

2 for relationship growth (Love, Family and/or friends)

2 for business/job

2 for financial

2 for fun

You are only allowed to write down 1 at a time. Think hard about each goal, you only get two per category!

Only focusing on those aspects that will get you moving on the process! Once those actions are in place, watch the rest just happen!

Post that napkin on the fridge, on your bathroom mirror or even on the wall in front of the toilet. Put it someone you are forced to see it every day. The more you see it, the better chance you have at crossing it off your list!

Don’t make it complicated! Don’t make it unreachable!

Make this new year a chance at becoming better in all areas of life!

Make this new year a chance for you to start LIVING, not just existing every day.

Make this new year better than the last by being present, being motivated, accepting defeat and learning from failures.

New Year’s resolutions are meant to be broken. This year set goals and watch how much life becomes what you want it to be!

January 4, 2019December 31, 2019

Hiring a Coach

Hiring a coach…

And why I did! I did in business, in nutrition and in the gym. I did because I want to be better. I did because I need accountability. I did because I need someone who can watch over me, perfect me and train me better than I will myself.

I hear it time and time again, “I don’t need a trainer. I know what I’m doing in the gym. If I’m confused I’ll look at the directions on the machines.” Or, “Why do I need a trainer/coach? That’s just a waste of money!” Yet, those are the people downloading workout programs online, still seeing no results and making all the excuses as to why they haven’t met ANY of their goals.

Do the best NFL players have coaches? Do Olympians have coaches? Do college athletes have coaches? So tell me again why you don’t need a coach? I don’t mean to be harsh or rude, but it is the truth. Even if you don’t ever plan on being the #1 draft pick or gold medalist, if you have goals and they are important to you, why would you not want someone holding you accountable for the bad and good?

I hired a business coach, nutrition coach and powerlifting coach all for that 1 reason, accountability. I needed someone to criticize my business and tell me how to be better and question why I wasn’t finishing projects on time. I needed a nutrition coach to ask for check in videos and wonder why I had the extra 300 calories of ice cream. I needed a powerlifting coach to correct my form and teach my the rules behind the meets. I needed these experts to make me better, make me as good as I wanted to be.

Yes, even me, a trainer and coach, has coaches to watch me, correct me and demand the best!

If I want to play ball with the best, I need to be at my best and doing that is not a solo job.

As a coach, I don’t demand my clients be perfect but I do ask for hard work and dedication. I ask for communication. I ask to give me your best, even if that is only 60% of your effort for the day. If I am going to give you my all, I need you to meet me half way.

We all struggle with staying on track. We struggle with motivation, planning and preparing. We struggle with knowing how to adjust workouts and macros (or may not know at all). We struggle every day and wonder why we aren’t hitting those goals?

We are creatures of habit in many ways and sometimes those ways just aren’t good enough. A coach is that one person who will question you, teach you and guide you passed those struggles. Make you see passed your road blocks and open your eyes to new things!

Having a coach doesn’t make you weak or incapable. On the contrary, it shows how much you care and how dedicated you are at being the best, playing ball with the big boys and pushing harder than ever.

Why should you hire a coach?

Because you care about you.
You want to be better than you were yesterday.
You don’t care about age or how many kids you have or if your married, you want to feel good in your skin.
You love yourself and you willing to cut back to get help where needed.

Do your research and find someone who you can trust and be comfortable with in the gym, in life, in business or in your relationships, and who can take you where you only dreamed of being!

Category: Empowered

New Year, Same Resolutions

Teamwork Makes the Dream work!