Maria shed 20 pounds of baby weight!
I was thinking about you
And of the habits that make you.
Do you eat the same thing for lunch, go through the same exercise routine, and fall into bed at the same time each night?
Or maybe you've made a habit out of eating whatever looks good, avoiding the gym, and staying up as late as possible.
John Dryden famously said, "We first make our habits, and then our habits make us."
Confucius said, "Men's natures are alike; it is their habits that separate them."
And Aristotle noticed that, "We are what we repeatedly do. Excellence then, is not an act, but a habit."
It's pretty clear that the habits you adopt will shape who you are.
When it comes to your body, the two habits that define your physique are your eating and exercise habits. In fact, everyone that you know who is in great shape has dialed in these two important habits.
If you aren't happy with your body, then simply adjust your eating and exercise habits. Here's how to adopt a habit:
Making a Habit
Use these seven steps to create a life-improving habit.
1) Decide on the ONE habit that you would like to develop. It's tempting to pick up 3 or 4 healthy habits, but choosing just one new habit is realistic and doable.
Here are some healthy habit ideas:
- Do not eat after 7pm each night.
- Bring your lunch to work instead of eating fast food.
- Exercise at least 4 times a week after work for 45 minutes each time.
- Only eat fruits and veggies as your afternoon snack.
- Get up early and exercise for an hour each morning.
- Work with a personal trainer 3 times a week.
2) Write your new habit down on paper. Also include your 3 main motivators for developing this new habit, the obstacles you'll face, and your strategies for overcoming these obstacles.
Here's an example:
- My new habit is to work with a personal trainer 3 times each week.
- My 3 main motivators are 1) to feel confident in my bathing suit this summer, 2) to have more energy, and 3) to fit into my skinny jeans.
- The obstacles I will face are 1) not having the energy to go to my session after work, 2) not having enough money to pay for sessions, and 3) not having my spouse's support.
- I will overcome these obstacles by 1) doing my workouts before work instead of after work, so I have more energy, 2) cutting down on frivolous spending to ensure that I can afford it, and 3) asking my spouse to join me so we can get in shape together.
3) Commit fully to your new habit, in a public way. This could mean posting it on facebook, or simply announcing it at the dinner table. Put yourself in a position where you'll be embarrassed to give up on your new habit.
4) Keep track of your progress. You could keep a detailed journal or simply make a check mark on each calendar day that you successfully exercise your new habit.
5) Keep yourself publically accountable. This means either status updates on facebook or verbal status updates at the dinner table. Your friends and family are in a position to offer you support, so don't shy away from those close to you.
6) When you fail, figure out what went wrong so that you can plan around it in the future.
7) Reward yourself for your success.
Once your new habit becomes second nature, usually in about 30 days, feel free to add a second habit by going through the same 7 steps.
I'd love for my fitness program to become your new healthy habit! Call or email now to start the habit of fitness today.
Date/Time TBA Sandy Spring Ropes course
Using Perkville to earn cool stuff!
Perkville is a system that integrates with our online calendar and tracks each student's attendance, Facebook and Twitter posts (when done through the system) and referrals and gives points that can be redeemed for merchandise.
If you're a student and not getting the automatic emails, go to www.perkville.com and create an account using the email address that we have on file. From that point you should see your points accumulated. While there, you can post on Twitter or Facebook to earn more points (10 points for each post, that adds up quickly!). You will earn 100 points for every referral!
200 points = Water bottle or $30 off a personal training session
600 points = t-shirt or 1/2 off a sweatshirt
1000 points = sweatshirt
Zero Balancing with Enerqiflows, 20% off first visit Zero Balancing is a powerful body-mind therapy that uses skilled touch to address the relationship between energy and structures of the body. Following a protocol that typically lasts 30 to 45 minutes, the practitioner uses finger pressure and traction on areas of tension in the bones, joints and soft tissue to create fulcrums, or points of balance, around which the body can relax and reorganize. Zero Balancing can help relieve body aches and pain, release restrictions in movement, and provide lasting relief from emotional distress to improve overall quality of life.
Cost: $65 Boot camp students get 20% off first visit! ($52) More information about Zero Balancing and Jessica Koch can be found on www.enerqiflows.com or call Jessica on 240-462-9103240-462-9103.
Free trial of martial arts
Gracie Jiu Jitsu martial arts studio in Clarksville is offering discounts for Boot Camp students and a 1 month trial of their services. Please email me if you're interested.
I’m from Ellicott City and I was looking for a workout that would really challenge me. I looked up Stephanie’s website online and I saw some testimonies were too hard to believe, the results were phenomenal so I took Stephanie up for a free day of boot camp. When I came, I interviewed everyone that I could get in front of and everyone had the same thing to say: they love coming, they feel good, they’ve had results, I said OK, I will buy into this. I started with a 4 month membership. I love it, I have so much fun, I’m looking forward to my workouts. I’ve made some really great friends. If you’re thinking about joining The Boot Camp Girl, please do, we are having a ball at the Clarksville boot camp!
I’ve been with The Boot Camp Girl for about a year in the Clarksville boot camp. My initial goal was to lose 20 pounds. Once I lost 10 lbs I thought that was as far as I could go, but we had so much fun in boot camp. We kept going and I met my goal of 20lbs down and I feel so much different. It’s such a great feeling to pull out all of your Winter clothes and have them be too big and have to go shopping. I have people that stop me all of the time and say “You Look Great!”. I feel like I look how i should look where before I felt too big for myself. I’m back to where I feel like I should be. I feel great!
I’ve been coming to the Clarksville boot camp for a year now and in that time frame I’ve lost 26 pounds. I’ve decreased my 1 mile time from 8 minutes to 6 1/2 minutes and I’ve run two 5K’s my best time being 22:21. I’m having a blast at boot camp, staying challenged every week, being competitive with other participants in boot camp and having a great time. Every workout I come to I feel charged up and my strength is up. Having a blast. I highly recommend The Boot Camp Girl!
- TJ D.
I am from Columbia and I joined The Boot Camp Girl program because I was looking for a program that had everything that I need that I could just follow the program and I would just achieve my fitness and my health goals (I attend the Columbia boot camp and the Clarksville boot camp). I wanted something that had a support system through the program, with the instructors and the students. I have actually been able to achieve all of my fitness goals, I’ve lost over 20 pounds and I’ve lost almost 14 inches. I love coming to boot camp, I love the friendships that I’ve made, and I love the support system that’s here. It’s not just the exercise, but there are tools and resources to help you with the food so you could be successful there. So if you’re looking for a program that will help you to make radical and immediate changes in your overall fitness and health goals, The Boot Camp Girl is for you!
- Pam B.