Are You Missing THIS? [3 Strategies to Help You Find FUN]

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I have a question for you…

Is FUN absent from your life at times?

Most especially, do you find exercise, fitness, and weight loss “fun?”

The reason I’m asking this question is because, on a daily basis, I’m talking with ladies who are stressed, anxious, unhappy, or simply MEH.

Ironically, “Meh” is the main character in the Emoji movie.

Yes, I attempted to watch the Emoji movie with my step-daughters this week. I say “attempted” because I made it through about 50 minutes… and even that was too long, LOL! (Insert multiple crazy-faced emojis here).

But I found it very interesting that the star of the movie is the Meh emoji! That says a lot about our culture, don’t you think?

We have waaaaaaay too much MEH in our lives – which means mediocre, blase, indifferent, boring, routine, drab.

Yawn…

I see this most of all when it comes to pursuing fitness and weight loss goals.

Exercise can be soooo non-motivating and un-inspiring.

And trying to lose weight is even more boring! Frankly, it’s more than meh. It’s something we’d truly rather NOT do!

So, how do we fix this problem of not liking or caring about exercise and weight loss?

MAKE IT FUN!

(Insert the “duh” emoji here!)

Sounds like a pretty simple solution, right? But, if it is easy, simple, and obvious, we’d all be doing it!

Why don’t we then?

I believe it’s because we run out of ideas. Coming up with ideas to keep us motivated can be exhausting.

So, let me help you!

Here are 3 simple ways to make exercise and weight loss efforts FUN:

  1. GO OUTSIDE. If you’re used to working out in your house or at a gym, get out and enjoy some sunshine! Change up your routine by going to a new trail or even a park. It’s amazing how a change of scenery plus some Vitamin D (which is proven to help your mood) can make a difference for you!
  2. INVITE A BUDDY. You’ll barely notice you’re exercising or losing weight when you’re doing it with your bestie, your child, your husband, or your co-worker! Bring out your competitive side by holding a contest on who can do the most push-ups or run the fastest with a “punishment” or “reward” attached!
  3. WEAR SOMETHING CUTE. This may sound silly but we often feel better about what we’re doing simply by wearing something that makes us feel sexy, attractive, and fit. Try it! And even splurge a little by buying yourself a new top or sports bra!

Give one of these a try this weekend and you’ll see how they help spice up your fitness routine. 🙂

And if you haven’t already joined us, be sure to jump in to the MissFits March Madness! 

Talk about FUN. 🙂

We’ll put you in a “Region” just like in the NCAA and you’ll be on a team of like-minded ladies who are focused on getting fit!

We have basketball-themed workouts (zero skills necessary) and some wacky team competitions lined up. Plus, our own Final Four celebration at the end, with prizes for winners!

You’ll be more focused on playing and winning (FUN!) than “weight loss” and “exercise” (MEH!)

Be sure to go here to register and share this link with a friend >>> MissFitsMarchMadness.Eventbrite.com

Until next time!

Committed to your success,

You can ALWAYS Improve

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Hey there!

It’s been a little while since I’ve had the privilege of writing an inspiring story…

Not because I don’t have tons of inspirational women in my life every single day, but because I’ve been so dang busy! February was the month of traveling for me and I’m done for a while.

I wanted to share something that struck me while I was on a cruise with our last fitness challenge winners, Robyn and Sue.

These ladies worked really hard in our Back-2-School Team Challenge… with the Grande Prize for the winning team being a 4-day cruise to Catalina Island and Ensenada, Mexico.

Fortunately, I got to go with them and celebrate their success. They really had to pull my leg to convince me to go. 😉

But the big lesson I learned as I ate (a lot), explored, danced, and relaxed with these two ladies is this:

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What does it mean to be Relentless?

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Our theme for this year is RELENTLESS.

What does this actually mean when it comes to reaching our goals?

I like one dictionary definition I read:

“Relentless is a good word for describing something that’s harsh, unforgiving, and persistent, like the hot sun in the desert, or a cold that keeps you in bed for days with a nose like a strawberry. When you’re relentless about something, you mean business.”

Yup. YOU MEAN BUSINESS.

I like that it means you’re:

Harsh – As in, do NOT get in my way or you will be seriously injured.

Unforgiving – Like, I’m sorry if you don’t like where I’m headed. Get the *&^%#* out of my way.

Persistent – Meaning, I’m NOT STOPPING! So don’t whine and complain.

That’s awesome. Ruthless even.

To be relentless doesn’t mean that you’re a sissy, push-over, or someone who doesn’t have stick-to-it-ness.

That’s how I want to be (and not be) this year. How about you?

Let’s be RELENTLESS! What are you going to be relentless at in 2018? I’d love to know.

Committed to your success,

4 Musts for Relentlessness

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Last week I wrote about our theme for 2018: RELENTLESS

In January, it’s easy for most of us to be excited about our goals for the New Year. But, you know how it is…

We get busy. We get sick. We go on vacation. We have relatives come and visit. Our kids get busy. Our kids get sick.

Suddenly it’s June. And we marvel that half a year has gone by without making much progress.

It happens to all of us. But not this year, right?

Well, not if you have a fool-proof plan to make sure you stick to your goals no matter what!

Here are 4 Musts for being Relentless:

  1. You MUST be mentally tough! This means that regardless of what happens to you, you absolutely refuse NOT to waver at your pursuit. Easier said than done sometimes. If you just remember this one thing, you’ll get to December 31st as a winner.
  2. You MUST face the obstacles that get in your way. Because they will come. You can’t let them derail you! You must vow to deal with them and overcome them.
  3. You MUST be patient. This is one of the biggest issues I address in my coaching sessions. Have you ever met a woman who wants to lose weight – slowly? It’s critical to your success that you remember this: The turtle AWAYS wins.
  4. You MUST not listening to others. That is, you must fight against naysayers, critics, and anyone who tries to convince you that your goal isn’t worth it.

When you have a relentless pursuit of a dream or goal, that actually makes people uncomfortable! And that’s because your pursuit reveals a lack of relentlessness and passion in their own lives.  Get around other people who are in relentless pursuit of something – and you’ll find that they understand. Not only that, they’ll be willing to support your efforts!

Now get out there and relentlessly pursue your dream for this year! And be sure to forward to a friend to inspire her as well!

Committed to your success,

Be Relentless…Get What You Want

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I’ve often been called an overachiever. But I don’t think that’s what I am. I just want to get A LOT out of life and do a gazillion things!

I’d rather be called relentless.

My goal is to never stop getting better at what I do and to inspire change in as many women’s lives as I possibly can until God says I’m done.

Relentless Pursuit

If you’ve ever pursued a goal or dream, and I’m sure you have, you know that sometimes it can feel like an uphill battle. You experience one victory… and then defeat is around the next turn.

You have good days, you have bad days, and sometimes there are more bad days. And then more bad days!

When will there be more good days, you wonder?

I totally get that. The best thing I can tell you is that it’s truly true (yes, I just said that)… it’s TRULY TRUE that good days DO come!

I know this because of one thing:  If I am relentless in my pursuit of inspiring positive change in women everywhere, good things do happen.

It’s a basic law about winning…

Relentless People Get What They Want

Wonder Woman has always been my favorite hero because she’s relentless. I believe we can all be wonder women in our own way!

Be absolutely 100% relentless at achieving your goal – and it will happen.

You will undoubtedly experience challenges. But you will also attract the good, the wins, the successes you desire.

So… what is required of you, in order to be relentless? I’ve got 4 suggestions for you in my next post. 🙂

Until then, I’d love to hear what YOU think so share in the comments below!

Committed to your success,

 

Top 5 Tips for a “Hot” Summer (part 2)

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In my last post, I shared the first two of our top 5 list for staying lean and looking hot this summer. So, today I wanted to pick up where we left off and give you the final 3!

3. Perform 3 HIIT sessions per week

HIIT stands for High Intensity Interval Training. It is a fancy way of talking about intervals, but the key here is HIGH INTENSITY…My favorite types of workouts!

When performing HIIT type of training, you can perform regular cardio-type training or you can blend in some calisthenics or metabolic-type movements such as burpees, mountain climbers, crawling, etc. Typically, we use timed work and rest sets for this type of training.

To get super toned this summer, I suggest you add in 20 minutes of HIIT twice per week to your routine. You can do this by performing 20 x 30 secs on / 30 secs off sets of the following:

  • Burpees
  • Mountain Climbers
  • Sprint in Place
  • Inchworm

If you complete 5 rounds of this doing, 30 seconds of all-out work, and then resting for 30 seconds, you will be able to drop some significant pounds—I guarantee it!

4. Control your portions!

No matter how you cut it, getting a more-toned body is about burning more calories than you consume! Eating the right types of foods means that you don’t have to feel hungry all the time, but you must control the amount of food you are eating!

Start by including 1 palm-size serving of protein, 2 handfuls of veggies, and one thumb-size of healthy fats, such as oils or nut butters, to each meal.

An example would be a palm-sized portion of baked chicken breast, 2 handfuls of steamed broccoli, and drizzle all of it with a tablespoon of extra virgin olive oil.

Eating this way 4 times a day will help keep your metabolism sizzling! Plus, you will feel surprisingly satisfied after your meals.

I promise you this meal plan is easier to follow than it seems!

5. Be CONSISTENT!

The number one thing ladies struggle with is consistency…as well as facing the fact that they won’t be perfect. In fact, to have the body of your dreams, you don’t have to be perfect!

However, more than anything else, you do need to be consistent to get great results. We follow the 90% rule for our workouts and nutrition. Eat right 90% of the time and hit 90% of your workouts, and you will get amazing results. If you miss more than 10%, you likely won’t be happy with your results.

This means if you are eating 4 meals a day, 7 days per week, you have 3 meals that you can choose to skip or eat off plan for each week. You can totally do this, right?  😉

And to make sure you are doing everything possible to get in the best shape of your life this summer, be sure to join our Summer Slim Down Program – you can start June 27th and get a week for free!

Go here for all the details:  30 Day Summer Slim Down Challenge

Committed to your success,

Priscilla Freed

 

 

 

Top 5 Tips for a “Hot” Summer (part 1)

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With summer upon us, the last thing you want to do is feel less-than-confident in your cute summery clothes, right?  I want you to be the envy of all your friends this summer, so I’m sharing my top 5 Lean Summer Tips with you today!

1. Good Nutrition is a MUST for flat abs!

There is a saying that “abs are made in the kitchen,” and it is 100% true. You can’t get great abs by doing sit ups, planks, or leg lifts. Those things might help if you are lean, but if you have a little extra layer of fat around your midsection, then you will be hiding that six pack forever.

To get a flatter tummy, you HAVE to focus on your nutrition and eat right! Hone in on lean proteins and produce (mainly veggies versus fruit). Each meal from now all the way through the summer should be focused around these two things. Make sure you are getting in at least 5 servings of vegetables a day!

Eliminate the starchy carbs, ditch the sweets, and increase your protein to turn on that midsection-melting metabolism.

2. Perform 3 total-body workouts a week.

Focusing on just cardio is the #1 mistake that women make when trying to get fit FAST in the summer. Hitting the treadmill or biking the trails isn’t going to get you to where you want to go. Stop spinning your wheels and start pumping up your results with total body workouts (like we do at the MissFits studio!)

In just 30-45 minutes a day, you could be well on your way to making this your Best Summer Ever. Spend your precious time on big, compound movements that use lots of muscle mass and burn up tons of calories.

Here’s a simple three day plan that will work wonders for you!

Instructions: Rest as little as possible between exercises and only 30 seconds between sets

Day 1

1a) Plank 3x30s

2a) DB Squat 4×8-12 reps
2b) DB Row 4×8-12 reps

3a) DB Reverse Lunge 2×20 reps
3b) Push Up 2×20 reps

Day 2

1a) Side Plank 3x30s each

2a) DB Deadlift 4×8-12 reps
2b) DB Shoulder Press 4×8-12 reps

3a) BW Split Squat 2×20 reps
3b) Band Pulldowns 2×20 reps

Day 3

1a) Mountain Climber 3x45s

2a) DB Squat to Press 4×8-12 reps

3a) DB Floor Press 3×10-15 reps
3b) DB Tall Kneeling Curls 3×10-15 reps
3c) DB Step Up 3×10-15 reps

I’d love for you to try this workout the next 3 days!  Do it and post your results below!

Then next week, I’ll be back with my final 3 tips to make this your Best Summer Ever. 🙂

But if you think you may need a little help, head on over to 2017 Summer Slimdown to check out our new Summer Slim Down Challenge.

Have a beautiful day!

Committed to your success,

Priscilla Freed

 

 

 

Easiest Way to Lose Weight

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With our Spring Transformation Challenge Kickoff a few days away, I’m thinking a lot about how to help our ladies reach their goals.

In fact, I even gave a first-time incentive. If you lose 15 pounds, it’s FREE! 

Yes, any participant who loses 15 pounds in 5 weeks will get her money back. Crazy, huh?

Is it too hard to lose 3 pounds a week? 

Well, it’s a challenge but it’s not impossible. It’s on the aggressive side but not unrealistic.

However, if there’s a HARD or an EASY way to lose weight, which would you choose?

Dumb question, right?

We’d all choose the easy way!

Well, in my gazillion years of running transformation challenges, I’ve learned a thing or too about the easiest weight-loss strategies.

Let’s say you’re exercising regularly and eating “okay” (not great but not awful). But you want to lose 15 or more pounds.

Do just one thing… Ready for it?

Focus on…  LIGHT at NIGHT

All of our worst eating sins tend to happen at night – like poor/no meal planning, heavy meals (because you’re starving), mindless eating while watching TV, going out to eat instead of cooking, eating out of exhaustion, due to stress, because of depression, or for comfort, celebration…or any other reason!

If you can change ONE thing about the way you eat – eat light at night.

This means:

  • Planning ahead so you’re not starving when you get home
  • Eating a healthy meal, that’s homemade with lots of veggies
  • Having a smaller portion than any other meal

I’m telling you… you could lose 1+ pounds a week by simply making this change.

Add exercise and healthy eating during the day and BAM!  In 5 weeks you’re 15 pound lighter.

(Even if you lose 8 pounds, it would be worth it, right?)

Try it and tell me if I’m wrong. 😉

Committed to your success,

When you need THIS most

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Can you believe we’re almost done with 4 months of 2017? How’s this year been for you thus far?

For me, I’ve been feeling like it’s whizzing by! I’m especially relishing each day that I can enjoy my granny while she’s still alive.

What about you?

If you’re “normal,” I can imagine that you’ve experienced both highs and lows in the first few months of this year. I certainly have, especially with my grandma’s decline.

Life has its peaks and valleys. That’s part of being human.

Sadly, there’s one pattern of behavior I have seen when times get tough.

We don’t want to ask for help. 

In my coaching practice, I’ve had clients who prefer to avoid me versus allow me to support them through the difficult times.

In my personal life, I have family and friends who choose to “go it alone” instead of ask for assistance.

Why do we do this?

It could be pride, fear, embarrassment, shyness, or a combination of all those. But it’s important to know…

We were not designed to be ISLANDS.

We even find in Genesis that God said, “It is not good for humans to be alone.”

We all need a listening ear, a helping hand, judgment-free support, accountability, and encouragement!

When times are tough THAT is when you need this most!

So, what do YOU need help with today?

Ask a friend, neighbor, co-worker, or heck…even a stranger for help!  I guarantee you’ll be surprised at how many people are willing to help you.  🙂

And let me know who you plan to reach out to in the comments below… Accountability is key to overcoming life’s challenges!

Committed to your success,

Why “Challenges” Work

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For Easter, we set up the longest table we’ve ever had. I felt like we were back in the Middle Ages!

There’s Robert at the waaaaay other end – you can barely see him, LOL! It was fun.

I’m calling it “The Last Brupper” (my last indulgent brunch-supper before summer).

Because… Summer is only 6 weeks away! YIKES!

I know I’d love to look my best by then…wouldn’t you?

Did you know?

Having “deadlines” (like summer) when it comes to fitness and weight loss can be a really GOOD thing.

When you have a a drop-dead date to meet, you’re able to laser-focus on those extra pounds you’ve been wanting to get rid of.

None of us can do a “detox” for very long… or work out twice a day, 6-7 days a week.

But for a short burst, we can do anything. RIGHT?

I don’t believe in quick fixes. But I do believe in revved-up solutions – such as Transformation Challenges. 🙂

THEY WORK because they get you recharged, refocused, and recommitted to your fitness goals.

So, set a date for yourself and get to work! It’s much easier to focus on a short 4, 5, or 6 week goal – then 12 months! LOL!

Then, take a short break (as in, don’t eat donuts every day, simply lighten up on the crazy-laser-focus and just focus on maintenance for a while).

That gives you a little time to rest before you do another challenge to reach your next bench mark.

Give it a try! It works!

Committed to your success,

 

 

 

P.S. If you’re in my area and would like to know about our next challenge coming up, visit this link:

Spring-into-Summer Transformation Challenge

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Priscilla Freed, Littleton CO, 80120   •  (720) 951-0101 •  priscilla@fitlivingempowered.com