Tag Archives: #working out

Good or BEST?

11 May


I read a quote this morning by Steven Covey [you know- the author of 7 Habits of Highly Effective People] and the last line of it REALLY REALLY struck me.  Here’s the quote:

“You have to decide what your highest priorities are and have the courage – pleasantly, smilingly, nonapologetically – to say ‘no’ to other things. And the way to do that is by having a bigger ‘yes’ burning inside. The enemy of the ‘best’ is often the ‘good.’

 I read the last line over and over: The enemy of the “best” is often the “good.”  and realized how absolutely true it is.  I can’t tell you how many times I have encountered people who are satisfied with being just “good.”  They have come to terms with the (false) belief that they can’t feel their “best”, so they convince themselves that settling for the “good” is okay.  This kind of defeatist attitude is more prevalent than you’d first guess.  Take a minute and think about how many people you encounter that respond to the question “How are you today” with “I’m excellent” or “I feel fabulous” or even “Best I’ve felt in years” 9 times out of 10.  Not many!!!!  Okay, okay it might be a bit cheesy to respond like that but you know what I mean.  Most people have an automatic hum-drum response that indicates they aren’t great but that “good enough” will do.

WAY too many people are okay with being less than their best. WAY too many people are okay with just getting by and being good enough.  WAY too many people are letting days slip by that they will never get back and will never have a chance to re-live.  WAY too many people will go through their entire lifetime in a dysthymic [that’s the clinician in me coming out!] state; never experiencing the full sense of being happy.

  This is really scary to me because if YOU don’t believe that you can be your best, how can you expect anyone else to truly believe it?! I’m not saying you need to wake up every day and have your BEST workout or get a PR.  You don’t need to eat absolutely 100% clean each and every single day.  You definitely do not need to go through life mistake and worry free.  $h!t happens, I sure know that; we are all human and nobody can be their BEST every day.  But we all have to try & reach to FEEL our best every day when we get out of bed.  Waking up and starting anew with a positive mental attitude is what separates the champions from the people who never see the play-offs.  Having the skill to do something is half the battle, but having the focus, drive & mental determination  is what makes goals happen.  Believing that you CAN achieve what you want is going to keep you in the game long after your body thinks its time to give up.

Have you been settling for being “good”?? Or are you someone who is after being the BEST you can be every day??  As we say here at Lucky13Fitness: To BE your best, you gotta BRING your best!!!

Have an AWESOME Friday, everyone!!!!!!


Anything is better than nothing

27 Dec

Hello Lucky13’ers!!  I hope you all are having a wonderful, joyous holiday time!!  I had a really nice Christmas with all my loved ones.  Birthday celebrations for my parents, Christmas Eve & Day gatherings, and lots of laughs.  It was great to indulge in the company of those I love, and take a breather from the hustle and bustle of every day life.  I let myself splurge and enjoy some champagne as well as homemade desserts.  I took Christmas Day off from working out but found myself busy doing lots of other things. 

Even though Christmas is over, the spirit of the holiday season is still very much alive: holiday parties, gatherings with family and friends, New Years celebrations, etc.  There’s not a moment of this week that’s not filled with one outing or another.  As much as I appreciate having the opportunity to do so much, I also get weary that I will not have enough time to keep up with my regular workout routine.  I workout for approximately 45-90 mins per day, 6 days a week.  It takes a lot of planning and discipline to fit my workout into my routine as it is; fitting it in during the holidays seems nearly impossible.  It seems that this seems to be an issue for most people, especially at the holidays. 

Instead of having an all-or-nothing attitude I have been trying to remind myself that when it comes to exercising during the hectic holidays, anything is better than nothing.   Maintaining the routine of exercise is more important during hectic times than the duration of the exercise.  For example, this morning I only had time for a short workout so I did 30 minutes on the ARC trainer instead of my usual 45-60 minutes.  I could’ve easily rationalized that 30 minutes wasn’t worth it and scrapped the workout altogether, but I reminded myself that 30 minutes is WAY better than zero minutes and I went hard!  I got a pretty good sweatfest in that 30 minutes & felt much better at the end of my workout.  Not just physically but mentally as well; I knew I would’ve mentally felt awful if I’d skipped it.  I may not have done what I usually do but I maintained my routine of exercise and started the day off on the right foot.

I know there will be other similar situations before the holiday season comes to an end, and I will try to remind myself that anything is better than nothing.  I encourage you to do the same: keep up the routine, do as much as you have time for, and maintain as best you can!

Motivation you can SEE

30 Nov

I blog/talk/write a lot about motivation.  Regardless of a person’s goal, motivation is what keeps you moving toward it. It is a significant part of my job as a personal trainer; it’s what keeps my clients coming back week after week [even when I make them do lots of Burpees!].  However, words written in lengthy blog form don’t always have the same “kick-in-the-ass” factor that a short-but-sweet visual does.  They say “a picture is worth a thousand words” and I believe this to be true when it comes to motivation.  I think that a few words in bright font [perhaps with a picture] that can be posted up as a reminder are a very valuable source of motivation.  So, I have decided to share with you some pictures/posters that I have downloaded and posted in my home, & used as my computer background and screen saver.  The simplicity in the message is key for me; I take one quick look and get that instant boost in mood.  Enjoy!

exercise motivation


motivational quote



motivation to work out


fitness motivation



reason to work out


motivation to exercise



fitness inspiration and motivation

I hope these photos/posters serve as a source of positive energy for you!  If you like them, let me know and I will post more!!

** Special thanks to MotivateHopeStrength for serving as the source for these inspiring photos!

Even if…

25 Oct

…you are tired

…you don’t feel like it

…you think you can’t

…other people are better at it

…you think all hope is lost

…you have tried before and failed

…it seems like the most impossible, ridiculous thing

…you don’t have enough money

…you think you’re too young

…you think you’re too old

…someone has told you can’t

…it has never been done before

…you don’t think you’re smart enough

…you’re scared

…it’s not always fun, all of the time

…you want to quit


Running Etiquette…does it still exist?!

21 Sep

My 7 weeks (and counting) of half marathon training have caused me to spend a lot of time running outside.  I’ve run around my neighborhood to the surrounding towns, through woodsy running trails; you name it, I’ve run it.  In almost every atmosphere I have encountered other runners who I pass along my way.  It has become habit for me- after taking up running as a hobby & competitive sport about 15 years ago- to acknowledge those fellow runners when they pass by.  Whether its a smile, nod, quick wave, or even “good morning”; I always pay a bit of attention.

I call this running etiquette- a little camaraderie of sorts between people who share the love (or love/hate) of running.  A little pick-me-up and support at mile 10 to show that you’re not alone in your efforts.  I recall countless days of cross country and track practice which took me through the winding streets of my hometown.  I’d pass folks left and right and almost every time we exchanged a friendly smile or nod.  Even when away on vacation, I steal some time to explore the new area by way of a long run and the same thing happens.  Two runners pass, and a greeting is exchanged.  But it seems to have disappeared lately!

On almost every run I have done for my half marathon training, I get snubbed by others when we pass each other on the road.  I’ll smile, nod, or wave and I don’t even get any eye contact in return!  At first I thought it was a fluke- that I must’ve passed someone who got up on the wrong side of the bed- and that the next person surely would smile.  But that wasn’t the case; person after person and still nothing!  I can count on one hand the times where I did get acknowledgement in return.  It disappoints me that people have forgotten about running etiquette.  Its so much more pleasant when two otherwise strangers are able to connect for a split second and offer some mutual encouragement.  Isn’t that human nature?

I’m curious to know what you think: do you believe in running etiquette? Do you give a little wave or smile when you pass a fellow runner?

Fuel for your FIRE

12 Apr

All too often, I talk with clients, family, and friends about their hard work and determination in the gym only to see them undo all the efforts with improper and unhealthy eating habits.  Eating too much, too little, or eating foods that don’t benefit the body are all huge roadblocks on the path to getting fit.  It frustrates me to see people I care about push themselves so hard in their workouts, giving 100% in an effort to achieve their goals, but they don’t give their body the respect it deserves when it comes to proper nutrition.

I could sugar coat things (no pun intended) but I’ll get right to the point.  The bottom line is this: you ARE what you eat, period.  That old saying wasn’t created for no reason.  If you choose to put unhealthy, chemical-laden, fake, processed foods into your body, don’t be surprised when you feel sluggish, tired, weighed down, and unable to perform the challenges life brings your way.  If you don’t put enough food into your body, don’t be surprised when you feel like you want to wave the white flag at 3pm; you’re out of energy and the day isn’t even half over.  Finally, if you choose to put vitamin and mineral rich, nutrient dense, whole, natural, REAL foods in your body, don’t be surprised when you feel energetic, vibrant, and satisfied throughout the day.  You’re on your A-game and ready to BRING IT!

Eating healthy, natural, whole foods is beneficial in countless ways…for example: your hair and skin will glow and look healthier, your mood will be better, you’ll have increased energy all day long, you’ll feel less sluggish.  Not to mention, you’ll be reducing risk for heart disease, diabetes, stroke, and loads of other diseases/illnesses.  You also will be complimenting all of the hard work put in at the gym, on the field, track, pavement, or wherever your workouts happen.  Healthy eating gives your body the proper fuel it needs to get the best, most efficient workouts possible.

So if this is the case- if it’s so beneficial to eat whole, natural, healthy foods & so harmful to eat processed, fake, unhealthy foods – then why are we all guilty of eating the “bad stuff”? # 1 Reason: Time.  Time  is a coveted thing, nobody has enough of it and we’re always looking to save as much time as possible.  Hence, we always reach for what’s easy and convenient; unfortunately, most of the time those items are unhealthy.  Its far more convenient and time efficient to swing by the Wendy’s drive through for a bite than to think ahead and prepare lunch the night before.  Its far less of a hassle to grab a cereal bar or Pop Tarts on our way out the door than to wake up 10 minutes earlier and have oatmeal, eggs, fruit, or yogurt.

#2 Reason:  When foods are pumped full of chemicals, sugars, artificial flavors and colors, fried batter, or fat, they tend to taste good and we want more and more.  Our bodies metabolize and break down the foods and we become hungry more quickly.  There are no nutrients to feed the body, so it sends a signal to the brain saying “hey, I need more food!”.  And if we continue to eat the “bad stuff”, the cycle continues.  The body is perpetually in need of nutrients that it can’t get, no matter how much more food it asks for.

So HOW can we avoid getting caught in the trap?!  How can we make sure to fuel our bodies right so that we can expect them to function properly?  We can do so by implementing the same strategies we do for all other areas of life: planning and determination.  Planning meals ahead of time helps avoid grab-and-go fast food choices.  It also gives us the opportunity to make sure that our diet is balanced & that we’re getting proper nutrition.  Determination is imperative in instances where we’re tempted to make an unhealthy food choice; perhaps when in a social setting or at a restaurant.  Determination to stick with healthy and nutritious food choices will keep us on track to success and positive change.

Healthy eating is more than half the battle when it comes to meeting your wellness/fitness goals.  If you make the time and effort to give 100% in the gym, be sure to give your body the same respect when you’re outside the gym.  You are what you eat, so make smart choices that benefit your body and keep you BEING YOUR BEST!!!!

What are some of your favorite healthy foods/recipes?  I’ll be sharing mine in the next post!

Welcome to the Lucky13Blog!

25 Mar

Welcome to the Lucky13 Blog!!

I am very happy to be introducing this area of Lucky13Fitness to you.  It is the mission of Lucky13Fitness to encourage and support your desire for positive change, both in fitness and all other areas of life.  Its about more than the push-ups you do and the food you eat.  The most crucial part of creating long-lasting positive change is feeling right within and having a positive mental attitude.

I am often asked questions from friends, family, and clients such as:  How do you stay motivated?, What do you eat?, What DON’T you eat?, What do you do for your workouts?, What do you do about stress and LIFE in general when it gets in the way? etc. It is my hope that the Lucky13 Blog will be a place where I can answer those questions, and any more that you may have.  I will share my stories and tips, and also look forward to hearing yours.   In this weekly blog, I will cover topics such as: working out, time management, my favorite foods, staying motivated, relationships, goal setting, and more.
Stay tuned for the next post!!!