July: A Month of New Adventures

How do four weeks fly by so quickly?

At the start of the month Shawna, Steph, Denise, and I were determined to make this month our best ever! We set goals, rewards, even punishments with the intent to accomplish something great (Read more about our goals HERE).

Looking back, the month was full of challenges (like battling the "blahs"). I didn't hit all of my goals, but one goal I nailed - trying something new each week! I consider July to be my month of new adventures! Here are a few:

• We began restoring our family's 1950 Dodge Wayfarer - It may not run, but it does look pretty now that it's washed and polished!
• We cheered for our friends at the Spartan Race. It was so inspiring to see them jump across FIRE to reach the finish line! 
• I taught my first Zumba Fitness class at the Olympic Skating Rink. Such an awesome location - I loved it (and I also REALLY want to go rollerskating)!
• I got my passport in preparation for my Zumba teaching vacation in Punta Cana this December!
• And my favorite adventure this month? I tried my first aerial yoga class at Om My Yoga!

But it's not always easy to embrace new adventures...

Earlier this week I had a student in one of my Zumba classes that had never tried Zumba before. During the class she wasn't smiling (and I really work hard to make everyone smile). At the end of class I asked her what she thought, and she said she HATED it!

What?! Hate Zumba? Is that possible? 

As I talked to her more, I found out that she doesn't hate Zumba, or dancing, or music, or me. She just hated being in a room full of strangers being asked to do something that she had never done before. As a Zumba Fitness instructor it's easy for me to forget what it's like to be in a class where I don't know all of the moves already.

That's why my goal to try new things was so perfect. It forced me to be that new student. In my aerial yoga class I felt nervous, insecure, uncomfortable, and unsure. I didn't know where to put my hands or how to hold my hammock. And I definitely wasn't sure if I was capable of doing what the instructor was asking of us (i.e. hanging upside down)!

Hanging around at Om My Yoga

As class went on, I slowly began to trust my pretty purple hammock and our wonderful instructor who led us, step-by-step into various poses. And when I did, something wonderful happened... I HAD FUN! I was an angry cat, a hanging bat, and a butterfly in a cocoon. I even did a back flip out of a pose (WHAT?! Shocking I know!).

That feeling of "Did I really just do that?" is exactly what I needed to re-motivate and re-energize me. It's also what I'm challenged to give to my Zumba students - to show them they can rock that salsa (or maybe even a body roll)!

Somewhere along the line, we seem to draw a box around ourselves. Inside the box we mentally place all of the things we CAN DO. Outside the box we place the things we CAN'T DO (or think we can't do). And it becomes so easy to limit ourselves to doing only things that fall within the CAN DO box. Why not? It makes sense to want to do things that you know you will be successful at.

But what happens when you deliberately force yourself outside of the realm of CAN DO? When you take your first Zumba class? Or sign up for aerial yoga? Or decide to run your first 5K? You test your limits and find out that your CAN DO box isn't quite as small as you thought!

Shawna, Steph, and Denise also had a great month, and I'd like to say that they pulled a few more things into their CAN DO boxes as well! Shawna deadlifted an incredible 225 lbs and made it out for two early morning runs (and she'll be the first to tell you that she's NOT a morning person)! Denise kept a food journal consistently and hit a new personal record for for her bench press. Steph took on the 100 Happy Days Challenge and increase her trips to the gym. All in all, A GREAT MONTH!

What's next for this fantastic foursome? Let's see what we CAN DO next month as we revise and refocus on our goals!

When was the last time you tried something new and outside of your CAN DO box? What did it feel like? 

What To Do When You Feel "BLAH"

PROBLEM: I've been feeling "blah" all week. Missing workouts, sleeping late, not being super productive. When I talked to my workout besties, it turns out I'm not the only one.

SOLUTION: For this week's post, I did some research and compiled a list of things we can do to beat the "blahs" and get back on track. Here are a few of my faves...

1. GET HAPPY! Take it from Pharrell Williams, "Clap along if you know what happiness is to you." Do you know what makes you happy? Licensed Zumba instructor Steph O has been doing the #100happydays challenge where she posts a pic of something that makes her happy every single day for 100 days. She is currently at day 28, and she is still going strong. According to 100happydays.com, "the ability to appreciate the moment, the environment and yourself in it, is the base for the bridge towards long term happiness of any human being..." So what makes you happy? Recognize it, post it, share it - and fight back against the "blah."

2. TRY SOMETHING NEW! I recently watched a group of friends run the Spartan Race (my the inspiration for the "Post-Spartan Cheerleader Challenge."). They pushed themselves WAY out of their comfort zones. But why? According to Alex Lickerman, trying new things can prevent boredom, open up new interests and possibilities in life, and force us to grow for the better. It's easy to feel "blah" when we've stopped challenging ourselves to move forward. But it definitely takes courage to take that first step. After I issued the challenge above, I submitted my resume to the talent database at JPL Creative. And after I did, I was terrified to tell anyone (I almost didn't post about it). But I can honestly say that fear-inducing challenges like this one definitely put "blah" to bed. 

3. DO SOMETHING NICE! Lower blood pressure, longer lifespan, and greater happiness all from - you guessed it - helping others. According to Leslie Goldman, "...people who completed five small acts of kindness (like helping a friend, visiting a relative, or writing a thank-you note) one day a week for six weeks experienced a significant boost in overall feelings of well-being." It's hard to be "blah" when you realize the impact you can have on the joy of another person. 

4. ROCK A NEW PLAYLIST! Ok, this is a simple one, but it works! The hubs and I just watched "The Internship" with Vince Vaugh and Owen Wilson. During the movie, as Vince and Owen prep for an important sales meeting, they rock out to their "Get Psyched" playlist. So what's on your "Get Psyched" playlist? Make a list, burn a disc, sing your heart out, and say sayonara to "blah." My current faves?

• We are Young (Fun.)
• Party in the USA (Miley Cyrus)
• And Then He Kissed Me (The Crystals)
• To Be With You (Mr. Big)
• Gonna Fly Now (Bill Conti/Rocky Soundtrack)

5. KEEP IT SIMPLE! Whether it's your closets or your calendar, simplicity can do wonders for your mood. And by removing the clutter, the unnecessary "stuff" that we've collected, and even the unnecessary 'to-do's' that no longer align with our goals, we make room for happy. I love this quote from Mike Burns on becomingminimalist.com. He says, "Clutter is the stuff that interferes with the life we want to live. It slows us down from doing the things we value most. It’s that unnecessary stuff that we entertain, but doesn’t help us get where we want to go. And it needs to be removed." So true. And if you don't know where to start, check out the story of Colleen Madsen of 365 Less Things. She transformed her life by just reducing her "stuff" by one item each day.

Feeling better yet? What are your best tips to beat the "blahs?" Share them in the comments below!

The "Post-Spartan" Cheerleader Challenge

What do you picture when you think of a SPARTAN WARRIOR?

As of Saturday, I now think less of Gerard Butler and more of Derek, Alicia, Casey, Jen, Jessi, Tammy, Timi, Tony, Megan, Lisa, Jeremy, Alan, and Mandie - a group of friends from Fitness U that competed in the Spartan Race at Blue Mountain Ski Area and Resort.

The race was like nothing I've seen before. Five miles of hills (consider the fact that we were at a SKI RESORT), rough terrain, and insane obstacles. You can get a glimpse of the event in the Pennsylvania Spartan Race Official Video 2013.

I was on a team with a different goal - Instead of participating, we were the SPARTAN CHEERLEADERS! We made signs, wore Spartan foam hats, and had a blast cheering on our friends!

At the end of the day, I was in absolute awe of the competitors. I couldn't imagine taking on a challenge like that! The team had been training for months to prepare for an event that would truly push them to the limits both physically and mentally. I was so impressed and inspired by this hard-core crew!

But it made me think...

What does it feel like to cross the finish line at event like this? Or to accomplish a goal that seems almost impossible? Well, Spartans, it's time! Don't worry - I'm not asking you to sign up for the Spartan Race (unless you want to)! But I am challenging you to think BIG. What's one thing you think that you could never do? Maybe a dream that you keep in the back of your mind but have never shared?

Have you thought of it? Ok - now here's the "Post-Spartan" Cheerleader Challenge: This week I challenge you to do ONE THING that gets you closer to doing whatever you've just identified. Think you can't have six-pack abs? Time to try the Ab-ripper! Think you don't have what it takes to be a Zumba instructor? Get your butt on stage with me!

Remember, you don't have to accomplish your goal this week. Just take one step closer! As an incentive, post something about what you did on my Zumba Fitness Facebook page or in the comments below! Everyone that posts will be entered to win a very special prize!

What am I going to do? I'll let you know on my Facebook page later this week!

"Inch by inch, it's a cinch. Yard by yard, it's hard." Mary Kay Ash

"This is Sparta!" King Leonidas

Spartan Race 2014, Team Misfits

All About Allies: SafeZone Training at Central Penn College

One of the coolest things I get to do at Central Penn College is co-chair our Diversity Committee. Diversity is an area that I've always been passionate about, and this new committee gives me the chance to collaborate with an amazing group of like-minded individuals from throughout the College.

Last Tuesday the committee led our second SafeZone training at the College – a two hour program that focuses on developing ALLIES for our self-identified gay, lesbian, bisexual, transgender, queer, questioning, Intersex, and ally students (GLBTQIA). I co-facilitated the training with Shaashawn Dial-Snowden.

Faculty and staff members practiced inclusive language, experienced interactive exercises, collaborated on scenarios, and learned best practices for developing an inclusive campus (inside and outside of the classroom).

At the end of the training, they walked away with resources from GLSEN, resources from the LGBT Center of Central PA, and most importantly attendees earned a very special SAFEZONE STICKER – a visual representative of their commitment to create safe spaces/ safe zones. These safe spaces/zones are environments that support and empower our GLBTQIA students in class, on campus, and in the community.

We had 17 members of our Central Penn faculty and staff participate! All earned their SafeZone sticker and were branded as new ALLIES at Central Penn College! But you don't need to wait for a training to begin supporting your GLBTQIA friends, family, and colleagues. Check out this list from GLAAD sharing 10 Ways to Be an Ally and Friend and become an ally TODAY!

Congratulations to the newest GLBTQIA Allies at Central Penn College!

#SafeZone #Allies #Diversity #CentralPenn 

July: 4 Weeks, 4 Friends, 4 Goals

July is here! And this month I'm going to be focused on my fitness goals thanks to Shawna Strine, Denise Zern, and Stephanie Okuniewski! We've decided to team up so we can shape up! The best part is that we can depend on each other for encouragement and motivation along the way. Here's our plan for making this month our best yet...

Step 1: Think big. On Sunday we saw our friend, Jeff Fazio, complete a major goal he had started in 2013. His mission? To run 50 5k's in 50 states in one year. Sounds crazy, right? But his purpose behind it certainly wasn't. He was running for those that can't - those with Muscular Dystrophy, ALS, and other physical limitations. And HE DID IT! On Sunday he hosted the final event, the 4D 5K, and brought his goal to completion. His accomplishment reminds me that we are capable of so much more than we give ourselves credit for. We need to think big!

Step 2: Write it down. Author and marketing expert Michael Hyatt says that "those who write their goals down accomplish significantly more than those who do not write their goals." That's just where we started. Each of us came up with four goals. On paper. With strategies, rewards, and punishments to coincide with each (Heads up Central Penn College students - you may luck out with this one! If I miss a run, I'm buying lunch for one of you)! 

Step 3: Strategize. One of my goals includes doing something that I suck at each week (Thanks Nerd Fitness for being the inspiration for this goal). The idea is that it will take me out of my comfort zone and give me opportunity to learn and grow. But to make this goal happen I'm going to have to plan ahead. If anyone has any random things they can teach me, please let me know by posting in the comments below! I'm looking for ideas starting now!

Step 4: Work together. This is my favorite part! I would have never taken on this challenge if it wasn't for Shawna's "arm twisting." And I know that the four of us with be so much stronger when we are working together. Here we are on day one of the challenge... I'll be sure to share a recap and an updated pic at the end of the month!

At the 4D 5K - Sunday, June 29, 2014

#friends #fitness #goalsetting