Archive for Move More Monday

Your 4-step system for making 2018 epic

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If you’re anything like me, you’re probably excited about the prospect of a new year, full of new opportunities to make big things happen.  

 

 

 

And, if you’re anything like me, you might also be feeling a little bit nervous or intimidated by the thought, ‘Now HOW am I going to make this happen??”

 

 

 

2017 was a growth year.  Awesome at times, so brutally painful at others.  I’m always grateful for growth, but rarely do I actually enjoy the pain so often involved in the process.

 

 

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But, over the past few years, I’ve learned to ’embrace the suck’ and press on–whether it’s in a workout, through a transatlantic move, during recovery from an injury, rocky times in relationships, and especially when nagging self-doubt shakes my convictions and leaves me wanting to turn away from my goals instead of pursuing them.

 

 

 

2017 forced me to embrace the suck in ALL those areas, from start to finish.  As a result, I am a better person, coach/trainer, athlete, and human than I was on this day one year ago.

 

 

 

So as I set forth my new goals and objectives, both personally and professionally, and that nagging, fear-fueled question pops up–Now HOW am I going to make this happen???–I have an answer.

 

 

 

And a plan.

 

 

Born out of need and challenge and growing pains, here’s my 4-step system for making this next year epic.  

 

 

  1.  Reflect on your 2017 wins, then celebrate them.

 

 

When we look at how far we’ve come in the past year, how many new skills, abilities, strengths, and pieces of knowledge we’ve acquired or developed, it’s pretty impressive AND inspiring.  It makes us more conscious of what we are really capable of.

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  1.  Find your WHY.

 

Or, if you already feel you know your WHY, revisit it.  Make it stronger.  Define it even more.  Know how your WHY impacts your life for the better, then make it your anchor.

 

 

  1. Let yourself dream.

 

 

What is it you want for yourself in 2018?  What gets you fired up when you think about doing it?  What goal(s) would be so amazing to accomplish this year?

 

 

  1.  Make THIS your 2018 Resolution:  Resolve to have Resolve.

 

 

Resolve to just keep showing up and doing the hard work in the gym or in the kitchen, even when the going gets tough and messy.  Resolve that you will have the resolve to press on even when it’s super hard to stick to your plan, and abandoning your objective seems necessary or logical in the face of resistance.

 

 

 

Resolve to keep your word to yourself.  Like Marie Forleo says, “To be responsible, keep your promises to others.  To be successful, keep your promises to yourself.”

 

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And when quitting gets tempting, which it so often does in the ‘messy middle’ of change and progress, revisit your WHY.

 

 

 

Call on that big WHY that is your anchor to hold you on course.

 

 

Dream again about how it will feel when you continue to see your plan through, when you can see and/or feel your progress showing itself, how it will feel to reach that goal.  See it, feel it, live it.

 

 

 

We all start with grand aims, good intentions, and a whole bunch of ‘motivation’ at the beginning of a new year, or a new project, or any of many new starts.  It’s exciting, and fresh, and new and we are sure that our ‘future selves’ will be able to overcome the challenges that plagued our past selves.  That it’ll be different this time.

 

 

 

Then only way it will be different is if we are different–if we make our resolve (aka: our GRIT) greater, ‘stickier’ than our fears or human failings.

 

 

Again and again, I find that’s where the magic lies, where the big changes happen–on the inside and the outside.

 

 

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When we know our why, grow our grit, dream big and live with conviction and passion and persistence, and choose to press on instead of give in or turn away from the path we’ve chosen, that’s when we grow.

 

 

 

That’s when we win.  And that’s how we KEEP winning, all day, all week, all month, and all year long.

 

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To recap, your new system for greater and epic success in 2018 is this:

 

 

  1.  Reflect on your 2017 wins.

 

Be proud of yourself, be proud of the choices, the commitment, the determination that made those wins happen.  Let those wins energize and fuel your 2018 objectives and continue to grow your confidence in your own ability to make things happen in your life.

 

 

  1.  Really dial in on that big WHY.

 

 

Have it so defined you can boil it down to one word, or a motto, a mantra or a phrase.  Make it so solid and clear that you could spit it out as a ‘grocery store line answer’ to anyone who might ask you about it.  Make it your ‘anchor.’

 

 

  1.  Spend time visualizing yourself ‘winning,‘ imagining and seeing yourself hitting those little goals that lead you to the bigger ones.  Let yourself feel the emotions attached to those wins.  Let yourself really, viscerally feel how it will be to win with each of those small success, then those really big ones.

 

 

  1.  Resolve to have resolve above all else.

 

Grow your grit.  Become the most determined, fierce version of yourself in the face of adversity–not angry fierce, but “I will not be moved” fierce.  When faced with doubts or obstacles, go around, go under, go through, climb over, and take a knee when you must but do not quit on yourself, your dreams, your objectives.

 

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Wash-rinse-repeat as much or as often as needed throughout the year.

 

 

 

So what are your biggest hopes, dreams, goals, and/or objectives for 2018?  I’d love to hear all about them.

 

 

Remember, life is for the living–both in the noun and verb sense.

 

 

Get out there and really live this year.

 

 

Chase those dreams with consistent action.

 

 

Be the most determined, persistent version of yourself possible.

 

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Make this year epic, so when you sit down to reflect on your 2018 wins, you’re blown away by all you’ve done <3

 

 

 

Here’s to living epic lives, and Happy New Year!

xo,

Kate

 

 

Your 30-Day ‘Motivation’ Fix!

***Coming August 15: The “Just Move It” 30-Day Challenge***

https://forms.aweber.com/form/15/842351815.htm

 

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Smack in the middle of my birthday workout last weekend, I was struck by an overwhelming feeling of gratitude–for my health, for the support and guidance I’ve had from so many amazing people on my journey, and for the vitality I’m enjoying at 43 years old.

 

 

 

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So I decided I needed to give back a little, or at least pay it forward.

 

 

Here’s the first step in my commitment to do what I can to support others in feeling their best, too, at any and every age.

 

 

***Coming August 15: The “Just Move It” 30-Day Challenge***
https://forms.aweber.com/form/15/842351815.htm

 

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This will be a consistency challenge, where the goal is to get in some kind of movement or exercise in every single day for 30 days STRAIGHT.

 

 

I know the dog days of summer and the start of school can throw our best plans for a loop, so this challenge is aimed at getting us all committed to moving daily, no matter the challenges.

 

 

7-day challenges are great for boosting intensity, but consistency is what gets us the real results, so this one is a full-on, 30-day challenge!

 

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What is the Just Move It 30 Challenge??

This is a challenge designed to help you build or reinforce consistency—to make some kind of intentional physical movement a part of your normal, everyday life.

 

 

The goal is to make moving or working out “just part of what we do.”

 

 

I’ve been working as a personal trainer and group fitness instructor for 5+ years, and the biggest obstacles to success I see people struggle with are Mindset and Consistency.

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The #JustMoveIt30 Challenge is my way of tackling both challenges at once to help you cultivate resilience in the face of challenge.

 

 

In other words, I want you to believe that you CAN do this—that you can stay active, strong, determined and empowered, even when things get tough.

 

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Starting August 15, participants in the “Just Move It 30” Challenge will engage in some kind of physical activity each day.

 

 

These bouts of physical activity can be:
*A ‘5-minute mini’
*Taking a walk
*Going for a run
*Going to a fitness class
*Doing yoga
*Lifting weights
*OR any other kind of workout

 

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ANY kind of intentional, physical movement counts, whether it’s 5, 10, 15, 20, 30 or more minutes in duration.

 

 

It doesn’t matter what KIND of movement you do, as long as you DO it each day.

 

 

For 30 days straight, we’re going to choose GRIT over quit!

 

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How to Participate:
–> First, sign up here: https://forms.aweber.com/form/15/842351815.htm

 

 

–>And then you’ll get the welcome email with ALL the nitty gritty.

 

 

–>Then, beginning August 15, you’ll do some kind of physical activity every single day for 30 days straight.

 

 

Outcomes of participating in the #JustMoveIt30 Challenge:
+ Increased determination
+ Find new ways of sneaking in workouts—even on busy days
+ Get out of the ‘all-or-nothing’ exercise mindset
+ Increased self-confidence
+An ‘I got this!’ attitude
+ Feelings of pride and accomplishment!

 

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AND you can win prizes, too!

 

 

  • EVERYONE who completes this challenge and submits a picture with the #JustMoveIt30 hashtag each of the 30 days wins a FREE 4-week CUSTOMIZED fitness plan designed to meet the unique needs of YOUR body and lifestyle (a $300 value)

 

Really! It’s my way of ‘giving back.’

 

 

I just celebrated my 43rd birthday, and I’m deeply grateful for another year on earth, and for being able to move and enjoy having a healthy body.

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One of the ways I’m choosing to show gratitude for the gifts I’ve been given and good health I enjoy is to give more of myself to others as well–to help women move more, feel better, lead more satisfying lives, and feel strong and vital, inside and out.

 

 

The Result:  The Just Move It 30-Day Challenge!

 

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Sign Up HERE: https://forms.aweber.com/form/15/842351815.htm

to Just Move It for 30 with me, too!

 

 

Questions? Message me OR email me at kate@reallifefitbykate.com

 

 

Here’s to becoming our best at every stage of life!
Kate

 

{Move More Monday}

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{Move More Monday}

 

 

Here’s a fun one to add to your warm up or joint prep: Inchworms with a reach and a row.

 
You get some shoulder movement, hip hingeing, hamstring activation, and lots of core stabilization to get the body ready to work–it’s one of the warm up drills we’ve been using in class as prep work for our daily perfect push up practice.
 
This inchworm variation can be a great ‘just get a little less stiff’ exercise or as another part of a core training progression by adding reps to the reaches and rows.
 
Lots of ways to make this move work for you–give it a shot and let me know what you think!
 
#MoveMoreMonday