Tuesday, September 21, 2010
Well, it's not officially my first day, as I was hired by this new gym in June, but it was my first day with training and classes. Until now, I've just had my one client that followed me from my previous gym. He went away for most of August, so I just took the summer off and told them I would be back in September when things picked up again.
So I'm actually going to be working out of two locations, training and teaching classes. Today was my first day of learning how the classes work and also learning basic paperwork and how the gym runs. I'm looking forward to being a more integral part of the operations side of the gym as well, as opposed to just a trainer that comes in, does my thing, and leaves.
So I show up for my training, thinking today will involve going over paperwork and such and find out they need me to cover all the lunch time classes. Other than Spinning, I've never taught a class. So I taught an Abs Attack class from 11:30 to 12:00. A stretch class to fill in for the Yoga teacher from 12:10 to 1:00. An Upper Body Blast class from 1:00 to 1:30 and a Core and Stretch class to fill in for the Pilates teacher from 1:30 to 2:00. I got some good feedback and I think I'm going to enjoy teaching some classes, just perhaps not 4 in a row and maybe with a little more prep time!
So I headed home feeling pretty good, but that quickly deteriorated. My back started to hurt in a way it has not for several months. I guess 2 and a half hours of classes including lots of core work was just too much. I had to lay down and take a Motrin. I guess I'm not completely recovered from my injuries yet. But I'm feeling much better now and I booked a massage for tomorrow. I've been bad about keeping up with my massages and that might be why I hurt so much. Everything is pretty tight.
Well I'm going to go do some cardio and then have a nice hot bath with a sea salt bath bomb. Hmmm....Ocean or Avocado Mint scent?
Monday, September 20, 2010
~*~ WTF??? Template for 9/20-9/25 ~*~
Part One - Exercise & Nutrition!
Last week, I was able to do [[a spin class for the first time since my accident]] and [[have a no counting cheat day without going totally crazy]] which I am most proud of.
This week, I know that I will be able to do [[at least one more spin class in addition to my other cardio and 3 ST sessions]].
My exercise focus this week will be on [[relearning my old Spin classes so I can teach at my new gym]].
My nutrition focus this week will be on [[more veggies!]].
[[Being so close to my half way point!]] is my reason for being extra determined this week.
Part Two - Happiness and Well-being
Come up with an idea for a ritual that you can do for yourself once a week, whether it is a run, a bubble bath, a meal, an indulgence, anything.
Describe it here in your template now, and do it this week- and if you can, blog about it.
[[Research new smoothie recipes and sip on a yummy smoothie while I cut up magazines to make my fashion book!]]
Motivate me this week by [[reminding me that I get a reward when I hit my half point! Either jewelery or a dance class, I haven't decided yet!]].
Monday, September 20, 2010
So this was an interesting, busy, fun, and I suppose somewhat off track weekend. Saturday I went for a massage in the morning because my entire body hurt. I guess I will still need to get them regularly to keep everything relaxed. It seems that the left side of my body is worse than the right and my neck and shoulders were extremely tight, which is likely a lingering result of the whiplash. Then after the massage, because she released so much tension and likely toxins, I was achy for the rest of the day and I had a headache and I never get headaches. So I basically took motrin, drank water and laid on the couch for the rest of the afternoon.
Then we met up with friends to go to an art crawl and then out for Ethiopian food, which, if you've never had it, is amazing! You get a big flat bread with little bits of different veggies and meat dishes and you just rip off pieces of the bread and scoop up some food. No utensils. Pretty healthy too, considering the bread is just whole grain (some sort of Ethiopian grain) and water, left to ferment in the sun for three days. And the food has no butter or sugar, just spices. We did get ice cream afterwards though, I do love my ice cream.
Then we went back to our friends place to meet their new puppy and we brought our dog. We played a game while the puppies wrestled, it was so funny!
Then Sunday we went back to the art crawl because we hadn't seen it all and got a croissant from a bakery nearby, as a lovely Sunday treat! Then for lunch we just got a couple dumplings each and a skewer of beef balls to share from a food cart that was at the art crawl. We wanted to keep it small because we knew we were going to the Iron Cupcake after.
I won't repeat myself since I already blogged about the Iron Cupcake, but after the "accidental" cupcake eating competition we both felt like sheeeett. So we went home and drank a bunch of water, intending to do a workout when our tummies calmed down. Well, my hubby was sick anyways (flu, not from the cupcakes) so he couldn't do a workout and I was worried I would throw up all over the elliptical, so I stayed on the couch.
I feel much better this morning and I'm going to get started on my fashion book as a way to remotivate myself. I am still tracking and exercising, but not with the same excitement as at the beginning. I'm so close to the half way point and I think if I can pump myself up to get there, that excitement will carry me for a while.
So the massage and the art show and the sunshine and all the walking this weekend was great, the large amount of cupcakes, not so much. But I'm moving on, I'm going to spinning again today and it's going to be great!
Three Tasks a Day:
1)Look into t-shirts for business
2)Research favorite actors and make a list of movies to watch
Sunday, September 19, 2010
The Iron Cupcake is a monthly competition run by a local cake and cupcake shop, and we've come to know the owners so we really wanted to go and support them. It involves local bakers creating a cupcake based around a monthly theme and then people judge them. So we got 4 mini cupcakes to try and judge. So just 4 baby cupcakes, so far, so good.
Then they announced the audience participation event, so both my hubby and myself volunteered. It turned out to be a contest to be the first to find the mini cupcake with the chocolate covered sunflower seeds hidden inside. At least we didn't have to eat the whole cupcake, but even one bite from like 15 mini cupcakes is a ton!
I totally don't feel good now. But we are going to go do some good cardio tonight after everything settles a bit. It was still really fun though! If anyone lives in Toronto and likes cupcakes I would highly recommend it.
On another note, I've also decided to regulate my Three Tasks a Day plan to weekdays only. It makes sense to take the weekend off I think! I did great this week though. After I got myself out of my funk from Monday I burned through the rest of the week! I got a ton done but still only stuck to my three daily tasks.
Well, I'm in a cupcake coma, so I'm going to veg out until my tummy settles down and I can go do some major cardio! Enjoy the rest of your weekend!
Friday, September 17, 2010
Hi everyone! I have mostly figured out exactly what I'm going to do with my three tasks a day plan, and so far, so good! I have a chart posted on the fridge with all of the household tasks that need to be done on a regular basis. Vacuuming, dusting, cleaning the bathroom, emptying the litter box, etc. Every time my hubby or I does something we get a sticker. Our stickers are different so that we can tell who has done what. When I get 10 stickers I get $20 to spend at Lush. When I get 30 stickers I get a new accessory. When we get a combined 100 stickers we get to go out for dinner. We will change the rewards over time.
So that's to take care of the little things and keep our condo clean and organized, cause Lord knows, I need incentive. I hate to clean, so hopefully this will be motivation because I love my Lush bath bombs!
My plan of attack for the bigger things in life is the Three Tasks a Day plan (TTD). For me, the three most important things in my life are my acting career, my personal training business, and keeping a clean and organized home. I don't include health and fitness in this because I'm at a place right now where it's not a struggle to eat within my calorie range and exercise. For some of you, your daily exercise could be one of your three tasks. You may have tons of projects and things you want to accomplish, but you have to prioritize. Otherwise you get overwhelmed with too much to do and get nothing done. So, sit down and make a list of everything you want to accomplish in your life. Mine looked like this.
1. Be a successful actress
2. Have a successful personal training company
3. Have a clean and tidy home
4. Be healthy and fit
5. Run a marathon
6. Get our finances in order
7. Renovate the bathroom
8. Reorganize the closet
Then you pick your top three. For me, being a successful actress is always going to be my number one. But, as my personal training business grows and I don't have to focus on it quite so much, I may decide to focus on our finances instead. As you finish tasks, you move something else into the top three.
Now, some of these are huge tasks, so you have to break them down into little things you can do each day. This is what it looks like for me.
Things I can do to help me become a successful actress:
1. Do breathing exercises
2. Memorize monologues
3. Take acting classes
4. Go to auditions
5. Practice in front of my video camera
6. Read acting books
So all I have to do is pick one of these things a day to do for at least 10 minutes. If I chose to do more, great! But I only HAVE to do at least 10 minutes.
Things I can do for my personal training business.
1. Create content for website
2. Get business card made
3. Get postcards made
4. Hand out postcards at businesses in neighbourhood
5. Get posters made
6. Get posters put up around neighbourhood
7. Get t shirts made to wear around the neighbourhood
8. Post about my website online (when it's live)
9. Collect all the proper forms and waivers for clients
Notice that these are all things that I can do in a small amount of time. I didn't put things like, "get more clients" because that is not something I have complete control over. It has to be things that you can do in a relatively small amount of time. If something has multiple steps, break it down into those steps.
For example, my website content. I knew the pages that would be on the website, About Me, Services, Contact, Testimonials, Blog, and Assessment. I had been procrastinating about doing the content for these pages for weeks. By content I mean what the pages will actually say, someone else is designing it for me. So all I needed to do was sit down and type in a word document what I wanted the pages to say. So I broke it down. Each day I only did one page and now it's done! I literally spent 5-10 minutes a day and now it's done. Yes, I could have done it in one day in an hour, but I wasn't. That's why this system works. Because I KNEW that one page would only take a few minutes, so I did it and then moved on to something else. By the end of the week it was done.
This is how we lose weight as well. A little bit at a time.
My third category is keeping my condo clean and organized and for that I choose one of the tasks on my checklist or pick something like cleaning all the crap off the table that has accumulated because I don't put stuff away.
For someone who has healthy living in their top three exercise could definitely be one of your tasks. But I wouldn't recommend making "eating healthy" or "drinking water" a task because it's not something you can do in one shot. Perhaps another task could be reading an article on Sparkpeople to educate yourself. Or cooking a healthy meal from scratch. Make it specific. If it's vague or open ended, like eat more veggies, you likely won't do it. "Eat breakfast" would be a good one for someone who never eats breakfast.
Another example that is hugely daunting to me in reorganizing my walk in closet. Usually, I would procrastinate on this until it's overflowing and I can't find anything and then spend an entire day sorting through everything. But if I break it down into little steps, it becomes more manageable.
1. Remove everything that is garbage.
2. Remove everything that should be in the storage locker.
3. Sort out clothes to be given to Goodwill.
4. Pack summer clothes away in boxes.
5. Get shelf dividers to organize sweaters etc.
6. Organize fall clothes with new organizers.
So this would likely end up taking me a week, but each task would take no more than an hour.
If you are interested in trying this and want my spreadsheet template for the checklist just send me sparkmail. I know that Excel can be difficult to use and I'd rather that doesn't get in your way of trying this if you want to. The checklist and TTD can be used separately or together. At first you may be really excited and want to do more than the three tasks a day. I really want you to try not to. Just do the three tasks, chosen every morning based on how much time you have that day and what needs to be done. Some things, like cleaning out the closet, are in a specific order, so you just work your way through them until you are done. At the end of the week I want you to see how much you accomplished with relatively little work. It's about working smarter, not harder. And this system forces you to use what little time you have to work towards the things that really matter to you. Instead of just busy work to feel like you are doing something. I'd love for some of you to try it and let me know what you think. Don't be afraid to ask if you have any questions.
Have a great weekend!
My TTD for today:
1. Wash floors
2. Breathing exercises
3. Photocopy forms and waivers for clients
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