You Started Your Journey, How Can You Stay On Track? 

(5 Things I Use To Keep Going)

There are moments where we catch momentum and start working out and eating right consistently for a few weeks. However, momentum doesn’t always last. This was true early in my journey, I hit a point where it was tough to really get going. This is when I usually would throw in the towel. This time was different though, through my coaches and my constant search to learn effective ways I was able to implement a few things to help me in my progress. I want to share five of them in hopes it may help you as well.

1)      Power of Schedules

I set aside a time window each day where I would get my exercise in. The time was 5 AM in the morning. I would wake up, freshen up, drink coffee or a pre-workout and I would press play on my dvd workouts in my living room. It was a great way to start my day and to get my body moving. Even better that the workouts lasted 30 minutes and required little to no weights. So it really didn’t affect my morning routine to go to work, it actually helped it since I was up earlier and able to leave on time and with energy.

2)      Snacking Smartly

I usually have an extra drawer in my office space at work that is usually empty. I started using it to store my snacks. Not just any snack, I made sure I picked up the right kind of snacks. My drawer is usually filled with granola bars, protein bars, peanut butter, and oatmeal to give an example. By doing this, I am ensuring myself that I do not go to the vending machine to buy chocolate bars or ice cream. Instead, I reach down and know that what I am snacking on is something that is working towards improving my health.

3)      Don’t Be Alarmed, It Is Just Your Reminders     

What helped me and a few of my clients is keeping an alarm for every 3 hours as a reminder to eat and drink my water. We did this for a few weeks before we turned it off and it helped develop our habits to eat often and in proportion. The iPhone even has an option to label the alarm so we added labels such as “shake” “snack” “lunch” etc. This tool definitely helps keep accountability.

4)      Your Best Friend Can Be Your Best Accountability Tool

Recruit a friend or two on the same road as you to help you out like taking a brisk walk at lunch, joining you for a short workout, or going to the gym. Having accountability partners helps all parties involved to push each other to get the work done. There is strength and support in numbers. I once coached a friend by having her walk with me at our lunch break, in a few weeks our energy levels went up and she started running after work and have seen great results ever since.

5)      Selfies Are Not Just For Fun

Taking progress pics every few weeks of consistent work helps you track your progress visually. Sometimes the scale does not measure everything. Seeing the inches fall off and have a way to visually compare will give a sense of progress. Once we start seeing results, it can help strengthen our resolve to keep pushing forward.

If you are well on your way or just starting out your journey, what tools or habits are  you using to keep that momentum going? I would love to hear from you.

EveryONE's Health and Wellness Matters

JUST ONE? Picture yourself as a group fitness instructor and only ONE person showed up for class. This happened to me last year when I was still new to teaching and just started my classes at my workplace gym. I could have said class is cancelled and called it a night, it was a really long and stressful day. That is when it hit me, it was a LONG and STRESSFUL day! So my coworker who is also my friend showed up probably had a busy day as well and it was her time to unwind. So I held the class and gave her my full attention. It felt great at the end for both of us, we got to relieve stress and in addition I was able to practice my teaching method more.

In terms of health and wellness I am firm believer that everyone matters. When I first started my program with Beachbody (21 Day Fix) I did not quite know where to begin. My coach and the rest of the group supported and guided me along the way. Most of them are not fitness professionals, they have their regular jobs, their daily life to tend to but they all took the the time to mentor me and teach me the best practices based on their experiences. It truly made me feel that I mattered and it has helped me to keep pushing forward.

While some can succeed alone, others like me need a little encouragement and support. I have tried many times on my own and I kept quitting because either my job at the time or life would throw me off. It is also easier to make excuses when you are only accountable to yourself. When I gained accountability partners in form of my fitness groups and fellow coaches, I was no longer able to hide behind my excuses. We all wanted to see each other to succeed and we kept pushing forward together. This is why I now try to help others in finding their health and wellness because whether it it's one person or  thousands of  individuals, everyONE truly matters. I was that individual whose life was changed positively by others and I want to pay it forward and help another.

We can all benefit from each others' help and we all have the ability to inspire one another. This is how health can spread and once results happen it can be an addiction. One that can benefit us with more energy, increased stamina, boost in self-confidence, and better fitting clothes just to name a few. So whether you are a fitness instructor or just working on your own fitness don't be afraid to share. You never know if your blog, your social media post, your picture can be the difference in getting someone to begin their own journey.

Thank you for taking the time to read this. I truly appreciate the love and support. Message me anytime at my email: CoachBenjo@yahoo.com I would love to hear from you.

When The Initial Fire Dies Down, How Do You Keep The Fire Lit?

New Year's have come and gone, many had the fire lit to change their ways, most probably have fizzled out. So how does one keep the flame going once that initial flare has dwindled? There are many solutions but I just wanted to highlight a few on this post that has helped me throughout the past two years. The road has not been easy but I am on it and I am staying on track through the use of these . I may have fallen a few times but it is in getting back up and going again where we find our strength. Here are the top things I have learned:

1. Find a Reason Strong Enough That Excuses Melt Away -

    I found a few reasons to change. The greatest of which is my son. When my wife and I decided it is time to have a child I knew then and there I needed to change. In the years prior, I have witnessed friends and family lose loved ones due to obesity. I kept thinking if they only took care of their health, would they still be around? I can never for sure know the answer but if I am going to die I want to make sure I died fighting. So what better reason to fight to live than to be there for my son as long as I can to guide him and to enjoy as many moments with him as possible. With that reason I had no more excuses as I did the previous years and it kept me going.

2. Support Is Key -

   Some people can do it on their own and more power to them. For others like me, I had a hard time keeping myself accountable. Prior to my commitment to truly making a change I would work out and if I found it too hard I would just sit and people watch at the gym instead and pretend I am pedaling my bike harder than what I really was doing. When I found my fit family through Beachbody, I was immersed in a community of fellow challengers and challengers-turned-coaches. They kept me motivated and engaged in my journey. Knowing that they were also in the same journey made me push on because they were doing the same. It was a big help knowing I was not alone in this. Also, through our social media groups I was able to connect with a few people in the same programs I am doing that were like minded and kindred spirits. Together we have formed a small group who push each other daily to be better and do better from what we have done the previous day.

At work I have also created a fit family of coworkers. We workout during lunch and after work. They were part of the reason that I decided to become a group fitness instructor. We keep each other focused and I truly enjoy helping them out by delivering great workout sessions and inspirational words when I can. It is an honor and a blessing to be able to have their support and together we are creating a healthier workplace.

3. Progress Not Perfection -

     I preach this to the people I coach all the time. In this path I do not strive to be perfect or strict in what I do. We also have to enjoy our lives. The key is in moderation. It is ok to have a pizza slice or two. The problem begins when we order a pizza and then proceed to eat the whole box. In moderation we can afford to treat ourselves here and there. To be honest, I am known to have a donut every so often. Do not ever feel guilty as long as you are consistent with your nutrition and exercise most of the time.

4. Working Out Is Hard But Who Says It Can't Be Fun -

     I just have a fun loving and joking personality. If any of you follow my Instagram account @BREYFIT9 you can see I try to infuse some fun into my work outs. We have been known to dance to the music in between sets. (With proper form of course, and as much as my bad leg will allow me to move). When I have fun with a work out I forget it is work. As I do certain routines, songs or moves pop into my head so after I finish my session I go back and put it into a video. Great way for me to get extra work in and it keeps me going through my normal session excited to shoot the idea into film. Others might not think it should be normal practice but honestly who cares, as long as I am progressing I will look for ways to enjoy what I do.

5. When The Going Gets Tough (And Trust Me It Does) I Turn to Personal Development Books and Youtube Inspirational Vids -

     Why books and Youtube vids? There is something empowering about hearing someone else's words of inspiration. These are professionals who have spent their lives researching and putting together words that move. There has been many moments last year where I felt like quitting but hearing a speaker like Les Brown or Simon Sinek gave me that extra push to keep on Sometimes a line from these speakers can resonate with you at the exact time you need it.

When that initial fire dies out find ways to bring it back on. Our health is very important as it is our bodies that allow us to live and we only have one so we need to take care of it. I am always here to help, feel free to reach out anytime to my email coachbenjo@yahoo.com. I wish you all to live in health and wellness. Until next time!