If you say
that you are, you are. It’s that simple.
I once heard Tony Robbins relay a story of two
men who attended one of his seminars. One felt
very unsuccessful; the other man, just the opposite.
The “unsuccessful” man was wealthy
and very fit (among other things). We should
all be such losers! But, it wasn’t enough
for him. His net worth needed to be higher and
his body fat lower. The other man said that
any day above ground was a successful day!
Of course you
want to have goals and hold yourself to the
standard of being your best. But what if you
could feel successful in everything that you
do? You can. It’s up to you. Even with
flat out failure, if you learn a lesson and
use it, you can deem yourself a success. Just
look at Thomas Edison!
These days
most people want to reduce their body size –
not a bad goal. But what if your efforts don’t
produce the desired result? When done properly,
exercise and supportive eating don’t always
bring weight loss right away (sorry!). Reaching
your body’s ideal weight is bound to happen
with consistent habits, but it is a side effect,
not the first thing to occur.
Feeling successful
in the meantime is critical, otherwise it’s
tempting to throw out the baby with the bath
water and discontinue all your fitness efforts
or worse yet, yo-yo diet. Take the focus off
weight loss and put it on your success. Is your
blood pressure down? Your cholesterol? Can you
go up and down stairs easily that used to wind
you? Do you feel better throughout the day?
Are you stronger, more balanced or more flexible
that just a month or two ago? Have you learned
a new sport or finished a 5k? Have you not gained
weight?
Set your
own rules for success. If you focus on all the
wonderful changes your body is making and continue
your healthy habits, you will get to your ideal
weight. That’s what the body wants to
do – it just needs your help and a little
patience!
|
Message
from the President:
 While
the weeks of political commercials get on my nerves
and I am glad to have it over with this month, I wouldn’t
trade any of it if it meant trading my freedom.
Do you ever stop to think what that
means in day-to-day life? Whenever we feel caught in
circumstances and unable to change, we give up our freedom.
Too many obligations, not enough time, too tired…
it can get us down.
We are each free to create the life
we want. If what you want is a fit and healthy body
there is a cost. Maybe it’s getting up 45 minutes
early each morning to exercise, passing on seconds because
the first serving was enough or saying “no”
to a new board position because it will interfere with
your sleep and workout schedule. You are free to do
all of this or none of it – that’s the beauty,
and the responsibility, of freedom.
To your health,
Amy Lundberg
Aim For It, President
FREE
15-Minute Holiday Fitness Strategy Session!
Want
to enjoy the holidays without
stressing about exercise, diet and weight gain?
Call
218–846–1525 or e–mail info@aimforfitness.com
to schedule your 15-minute fitness strategy session.
Contact
us by November 30th and the strategy session is
ON US!
AimForFitness.com
|
Spotlight:
The Bridge
This is a terrific exercise that
can adjust to the beginner and advanced exerciser, with
little or no equipment at all. It works your hamstrings
(back of the thigh) and glutes (derrière), while
your inner and outer thighs, back and abs stay tight
to stabilize.
 If
you’ve never done the bridge before, start with
the basic move:
Keep your repetitions (reps) slow
(2 seconds up, 3 seconds down) and do not completely
rest on the ground between reps. Focus on pressing through
your heels so that you feel it more in your glutes and
keep your knees in line over your toes. Remember to
breathe. Do as many as you can with good form.
 Once
you master the basic move, you can move to one of two
variations. The first is the single leg bridge:
Keep your hips square – do
not let the hip (in this picture, the right hip) drop.
The second one is the ball
bridge:
 Go
slow and do not rest completely on the ground between
reps. The ball is unstable so your back and abs will
come into play more and your arms can help to balance
you on the ground.
Have fun with the bridge –
and let me know if you try it!
As always, safety comes first.
If you feel pain or unusual discomfort, discontinue
the exercise and seek professional direction.
|
| Fitness
and Intuitive Eating Expert Amy Lundberg offers
Survival
Guide to the Holiday Stress
This FREE informational teleclass
will provide you an Holiday Sanity
Plan to overcome holiday weight
gain & stress
Helping you
overcome these stressors
 You
take care of yourself and let go of obligations,
people, and activities that drain your energy.
Filled from within, you are more loving and
present with your family and friends.
The
office goodies are no big deal. There will always
be more. You can have them whenever you want,
but you find (surprise!) that one bite is enough.
Tools
to start conditioning yourself with an exercise
program that fits into your Holiday Season
When: Your
Choice
December 3rd 7:00am CST
December 3rd 12:00 noon CST
December 7th 5:30pm CST
Where: At the convenience of your home
Cost: $FREE
Call: (712) 580-0100 684235#
Teleclasses are the cutting
edge of education and Aim For It leads the way
with strong, enlightening, and energetic topics.
The beauty of a teleclass is that no
matter where in the world you are, you can phone
in to learn about a subject that
interests you and come away from the class with
information and tools you can use immediately!
A teleclass is an interactive class conducted
over the telephone. You simply
call the designated "bridgeline" at
the designated time, enter the secret PIN code
you'll be given, and voila... class is in session!
If you have background noise where you are, you
can mute yourself out. When you want to ask a
question or make a comment, you can un–mute
yourself to be heard. |
10
Ways to Spend 10 Minutes
and Make it Really Count
If for one week all you had available
was 10 minutes each day, you’d get in 70 minutes
of exercise and burn hundreds of calories. Not too shabby
for just 10 minutes! Try these quick workouts:
- Jump rope
- Walk/jog interval outside:
1 minute jog / 1 minute walk (4 times), flanked by
a 1 minute warm up and 1 minute cool down.
- Eight minutes of any exercise
video, flanked by a 1 minute warm up and 1 minute
cool down.
- Alternate a minute of
jumping jacks with a minute of side touches.
- Walk up and down stairs.
- Walk the dog – briskly!
- Dance – non-stop
– to your favorite up-beat music
- Alternate strength exercises,
with some side steps in between. Try: lunges, pushups,
crunches, bridges and triceps dips (these can all
be done using body weight only.)
- Sweep the garage or outside
patio – non-stop!
- Use indoor cardio equipment
– 1 minute push followed by a 1 minute recovery
(4 times), flanked by a 1 minute warm up and 1 minute
cool down.
Something
to Keep you Warm: Butternut Squash Soup
I just love a cup of
warm soup in the fall. This recipe for butternut squash
soup is a good source of plant protein, fiber and antioxidants.
Ready to try something new?
- One carton of Imagine
brand Butternut Squash Soup
- One 12 oz. can coconut
milk
- 1-2 cups of cauliflower
(ground in a food processor or Vita Mix)
- Thai red curry seasoning
packet (found in the Asian food section of your supermarket.)
Use as much or as little of the seasoning packet as
you want, depending on how hot you like your food.
Add Cauliflower and Thai Seasoning
to already heated soup mix and coconut milk. Heat through.
Top your soup off with rainbow
veggies and sprouts! |
