NO EXCUSES! The Power of Self-Discipline

No excuses,  don't quit, just do it....ya ya ya thanks Nike, we have heard it a million times, but guess what? It is easier said than done!! But why is that? Why is it that some people are more successful than others? Better grades? Make more money? Make it look easy to get in shape? Are happier?

I too have often found myself making excuses or asking myself these same questions. Why can't I get better grades and focus on this chapter? "MOM I SWEAR I HAVE ADD!! IT'S REAL!" Or why is it so hard to finish a workout program from start to finish? Insanity, I loved ya, but I just had to break up after a month...it's not you it's me! Or why did this person get this internship instead of me? The list goes on and on, as I could easily give you concrete examples from all aspects of my life, but I will spare you.

I recently started the book 'No Excuses - The Power of Self-Discipline' by Brian Tracey. I have had so many AHA! moments that I just HAD to share with you.  Below are 5 tips that I have found to help develop SELF-DISCIPLINE because if you think about it, it really is the foundation to developing the best version of you and whatever your definition of success may be!

1. Define success. What does success mean to you? Do you measure success by a number in your bank account, a smile on your face, hitting a goal, reaching a certain fitness level, or maybe all of the above? Figure out what your ideal life would look like if all the stars aligned.
2. Define your values. Think of someone you look up to and admire. What are the characteristics that make this person so admirable? Adopt these characteristics, whether it be kindness, friendliness, organized, professional, whatever! Study this person and be a copy cat! Next, behave consistently. Don't say you want to be a kind person then go gossip about someone behind their back. When you act consistently with your values you feel good. When you compromise them you feel bad and crummy and blah and all sorts of UGH about yourself. Hold yourself to the high standard you deserve!
3. Take responsibility. Repeat after me, "I am responsible." Whenever you want to respond negatively to a situation figure out how you are somehow responsible, then you can't be mad! Because let's be real, a hot headed angry cursing person who just hit the cray button solves absolutely NOTHING! Just accept responsibility, and MOVE ON! Instead, use your energy to react appropriately and get on with your life.
4. Keep a to-do list. I swear by this....to-do lists have changed my life like CRAZY. I'm not talking about your little scratched out post it note that is at the bottom of your bag on the back of your lecture notes or that smeared reminder on your hand. I'm talking detailed, organized, listed by increasing priority on your phone with you at all times to-do list. Refer to it regularly to help keep you on track. I could write a whole blog post or five about to-do lists, but we will save that for later, you can see what mine looks like below!

5. Invest in yourself. If you believed in a product you would put stock in it right? So if you believe in yourself and reaching your end goals, why wouldn't you do the same? Whether it be financially, emotionally, physically, whatever, do something for yourself. Take some of your money and put it towards a new book, a new workout program, a fancy app that will increase your productivity, whatever is going to make you better or more efficient!




Stay tuned for more tips, because I am going to be DISCIPLINED to finish this book and update you all on what I learn!

ACSM Certifed Personal Trainer Exam Q&A

Less than a month ago, I passed my test, and officially became an American College of Sports Medicine Certified Personal Trainer...whoo hoo!! I have had some questions about study tips, why I chose ACSM, how I passed it, and more. Below is a little Q&A, but if you have further questions, please feel free to comment below or email me at hake.katherine@gmail.com.

Why did you choose to get certified?
After teaching group fitness and working as a fitness consultant for three years, I was ready for a new challenge. I wanted to prove to myself that I knew this stuff and would be able to apply it. I wanted to have the credibility to act as a resource for my friends, family, peers, bloggerz, etc. I want to work one on one with a client to help them accomplish their health and fitness goals, and see them make progress from session to session. I am excited to design fun and effective workouts (flexing that mental creative muscle) to help them find a passion for fitness, allowing them to eventually take ownership of their health, being able to lead a healthy lifestyle without me. The PT program at Purdue also has an excellent training program, which I know I will not be able to find elsewhere. I am provided with mentors, in depth training and practice, and a variety of resources to help me succeed as a trainer. This is extremely valuable to me, as in other gyms you may have to work based off commission, obtain your own clients, and be forced to compete instead of connect with others trainers/staff in your gym.

Why did you choose ACSM?
When I first decided to get certified, the gym I was applying to recommended ACSM. It was not until after the fact, that I found out this certification is considered the "gold standard." ACSM has been around for a long time, and is well recognized and accepted throughout the country. The below link gives a pretty good comparison of the two.
* http://www.acefitness.org/fitness-certifications/personal-trainer-certification/comparison.aspx

Is this exam right for me?
In order to pursue this certification, you must be at least 18 years old, have a high school diploma or equivalent, and have current Adult AED/CPR certification. While these are the minimum requirements, I HIGHLY recommend that you have some background in exercise physiology, anatomy, and overall fitness in general. Not saying it is impossible, but it will take a great deal of effort to do self study over the in depth material through a text book alone.

Also, the cost of the ACSM exam is only (HA! Only, jk I'm in college remember?!) $219-279, while ACE is $399, and NASM is $599. Do your research, ask if your employer offers grants or scholarships, or search online. I was fortunate enough to apply for a personal development scholarship through my school, and received over $100 which helped cover my study materials, which was great! THANK YOU REC SPORTS!

How long did it take to study?
HA, well I wish this answer were cut and dry, but I am a special case. I have been studying on and off for the past four years. As an incoming freshman, I thought I was a baller and could teach myself through self-study after taking only one anatomy class in high school..."I know fitness, I know people, I can totally do this on my own, right?!" WRONG. I actually took the exam in 2010 after a summer of studying, and did not pass. After taking courses in anatomy and physiology, fitness assessments, nutrition, exercise physiology, and exercise program and design, I felt much more comfortable taking the test again.

Despite 3 and a half years of undergraduate coursework under my belt, I still studied for 2-3 hours about 5 days per week for the whole month leading up to my exam. If I were in a different situation, I would schedule my exam up to 4 months in advance (depending on your current knowledge), create a study schedule, and STICK to it strictly leading up to my exam.

Did you attend the live workshops or purchase any additional materials?
I did not, but I have had in class clinical work and experience which I believe contributed to my success. I read the text book from front to back, but not in the last month before my exam. I studied the purple book the most, as it has GREAT review questions at the end of each chapter. It really pulls out the key points you need to learn. The green book was helpful for risk stratification and seeing the different classification tables. I recommend this book, as you will also be able to reference it once you start training clients.

I also purchased "Secrets to the ACSM Certified Personal Trainer Exam" e-book. Dumb. Impulsive. Save your $40 for your cute new yoga pants to wear with your cute new trainer uniform! ;)

STUDY TIPS

• Review ACSM'S Certification Review, test yourself at the end of each chapter, and go back to review what you missed. YOU CAN SKIP CHAPTER 11 and 12.
• Know spotting techniques...for example, always ask the clients how many reps, sets, do they need a lift off, and how they would like to be spotted. For the most part you want to follow the bar and/or joint through the range of motion, and help them when they start to struggle. *Note how you spot/like to be spotted may be different from what ACSM says is right and for this test IS RIGHT. More details in the purple book.
• Understand concentric (shortening of the muscle) and eccentric (lengthening of the muscle) Ex: in a bicep curl, it is concentric as you bring your hand towards your shoulder, and eccentric when you lower your hand to your side
• Also understand how this happens when running/walking  up/down stairs..HealthyLikeLauren does a great job at explaining this, see link below.
• RISK STRATIFICATION! Quite a few on this, so be able to identify risk factors and place clients in low, moderate, or high risk category. When in each category, what types of tests can they do/not do.
• Special populations - What is different about these groups? As far as exercise prescription...think kids, elderly, etc.
• Heart <3 - Know the structure and order of blood flow
• SITS muscles (rotator cuff, I remember a question about this specifically, something being able to eliminate which wasn't a part of this joint)
• Calculations - BMI, ideal body weight, max HR, HR reserve, target HR at at given percentage,
• Pregnant women should never exercise in the supine position...WHY?
• General nutrition - 3,500 kcals = 1 pound...be able to calculate how long would take someone to lose certain amount of weight in x amount of time, macronutrients, general advice
• Behavior models - quite a few questions on readiness to change, levels of motivation, etc. which I did not study enough on!
• Law things - negligence, informed consent, liability, etc.

OTHER BLOGS/TIPS

• http://fitnessandfeta.com/2012/03/13/acsm-certified-personal-trainer-qa/
• http://healthylikelauren.com/how-to-pass-the-acsm-cpt-exam/
• http://www.getbodysmart.com/ap/muscularsystem/menu/menu.html

DO YOUR BEST FORGET THE REST! Take your time, and just repeat to yourself I GOT THIS! When you get sick of studying and are about ready to rip out your hair because your flexor digitorum superficialis is so tight remember WHY you are working for this cert in the first place and how many lives you are going to positively impact once you have it! YOU GO GLEN COCO :)

New Year, New YOU! Part 2

5 more tips on how to make 2014 your best year YET!

6. Know The Enemy- "Willpower is overrated. According to a recent study in the Journal of Personality and Social Psychology, people were more likely to be successful if they avoided temptation altogether rather than expecting superhuman self-control to kick in.5 So figure out what changes you can make to sidestep your biggest roadblocks—can you take a different route to work that doesn't pass a bagel shop? Can you block Facebook on your computer to free up more time for new projects? Can you switch from your usual hangout to a non-smoking bar? A few small lifestyle changes can prevent big pitfalls." --from teambeachbody.com  I thought this one was too good not to share!

7. Invest in Yourself - Whether that be purchasing a new personal development book to learn about self-discipline (No Excuses by Brian Tracey is my current fave!), a workout program to follow, or a group fitness class pass for the semester, take at least 3% of your income and invest it towards YOURSELF! So if you make even just $300/month, use $30 of that to buy a new book or something that will help make you a better person. Because honestly, your body will be around a LOT longer than that expensive handbag or cute Michael Kors watch! 

8. Treat Others Like Gold - 'Um, what? I thought we were talking about ME here!!' I know what you are thinking, but have you ever had someone do something nice for you when you didn't even ask for their help? And it made your life a heck of a lot easier? Treat others like rare diamonds no matter who they are or how you met because you never know the impact they may have on your life (or you will have on theirs!).

9. Review Your List EVERYDAY - Look back at your goals every single day, or better yet REWRITE them everyday! This way, they will become so ingrained in you and the person you want to become, you will subconsciously think about these goals until you master them. If you can't be bothered to write them everyday, at least write them every week. I set an alarm in my phone to rewrite my goals every Sunday night (because in college that just seems like the perfect time to get your ish together for the week).

10. Accept That You Are HUMAN - it is inevitable that you will slip up and make mistakes. The most important thing is to brush that dirt off ya shoulderz and pick up where you left off! Recognize what triggered you to go off track, and resolve to be better next time. Like they say, aim for PROGRESS not perfection! *insert hey girl hey emoji here*


And while it is not going to be easy to top 2013, you already know I am all about those challenges, and plan on making 2014 my best year YET! Stay tuned, and who knows maybe I will share some of my own mystery goals for 2014 :)

Because if I see one more flipigram on instagram I am going to FLIP! jk you do you HAPPY NEW YEARS!

New Year, New YOU! Part 1

Tis the season for New Year's Resolutions! January 1st the gym is packed with everyone getting fit for Spring Break, but come April it's a ghost town. Whether your resolutions be fitness related or not, here are some tips to make sure you are part of the 8% that actually achieve their New Year's Resolutions!

1. Write Down 10 Goals or Less  finishing this sentence, "Wouldn't it be crazy cool if...." What are 10 things that would be CRAZY awesome if they happened this year.
2. Write it Down - Yes, I am actually telling you to take a pencil to paper and physically use your hand (not just your thumbs) to write down your goals. It doesn't hurt to put them in your phone, but only after you have hand written them first!
3. Make it SMART - Specific, Measureable, Achieveable, Realistic, Time specific. For example, not just "I want to lose weight" but indicate how much, and set a deadline. Instead, "I have lost 10 pounds and decreased my body fat percentage by 5% by March 2014."
4. Find an Accountabillity Partner - Find someone who also has goals to reach and will motivate you each day. If weight loss is your goal, find a workout buddy, hire a personal trainer, or tell someone you are close to. It  is easy to let yourself down, but much harder to let someone else down!
5. Write the Small Steps it Takes to Reach the BIG Goal - If you want to lose weight, you must research and learn more about nutrition, exercise, and lifestyle changes. If you plan on losing 10 pounds by March, how many must you lose each month? Each week? Work BACKWARDS from your goal and figure out exactly what it will take to get there!

*Stay tuned for New Year, New YOU! Part 2 with more tips on making your New Year's Resolutions stick
*Still space in my New Year, New YOU January 30 Day Challenge Group. Message me for details or email hake.katherine@gmail.com

No Gym? No Problem! Part II

Here is today's at home circuit for CHEST, TRICEPS, SHOULDERS, and ABS!  Lots of push up variations with a few explosive moves to get your heart rate up and keep you sweating. Comment below with any questions about the moves. And this workout takes less than 30 minutes soooo only 2% of your day :)

• 15 Burpees
• 15 Push Ups
• 15 Tricep Push Ups
• 15 Down Dog Push Ups

*Repeat 3x's

• 20 Kettlebell Jumps
• 20 Tricep Dips
• 20 Front + Lateral Raises
• 20 Plank Jacks + Push Ups

*Repeat 3x's

• Push Ups to fatigue
• Overhead Tricep Extension to fatigue
• Overhead Shoulder Press to fatigue 

• 20 Hip Drops
• 20 Mountain Climbers
• 20 Plank Pikes (elbows to down dog)
• 20 Mississippi Count Plank Holds

Repeat 3x's

No Gym? No Problem! Part I

Now that the dreaded finals are over I am back in Fort Wayne without my beloved Co-Rec. So, I just don't have to work out for 3 weeks, right? HA, WRONG! While I could easily Pinterest, Netflix, and Blog all day (watch Blackfish if you haven't, great documentary about Seaworld), I figured I would instead create simple and effective workouts for all my fellow gym-less college friends.

Staying true to Paulina and I's lifting schedule, where we work a different muscle group each day, Monday was my favorite...LEG DAY! All you need is an optional weight, a space to move, a timer, and yourself! This workout will be sure to have you sweating and hating the stairs tomorrow ;)

• Squat Jumps + Overhead Press
• Alternating Reverse Lunges + Dumbbell swing
• LOW Squat + Kick R & L
• Burpee + Tuck Jump
• Skaters

*45 seconds of work, 15 seconds of rest, then move to next exercise
*Repeat 5xs through

• 25 Sumo Squats
• 25 Stationary Lunges R
• 25 Stationary Lunges L
• 25 Single Leg Glute Lifts R
• 25 Single Leg Glute Lifts L

*Repeat 5xs through

•  Wall Sit --> 2 minutes or to failure

How to Stay Sane During Finals

This stressful time of the semester usually consists of no sleep, junk food galore, never ending caffeine, and enough reading to make you rip your hair out or strangle your neighbor (it's cool Maddy and I are still friends ;))! While I can't give you the answers to your exams, I can give you some tips to help stay SANE and make it to break feeling healthy, happy, and alive! What are your favorite finals week rituals? Share your tips below!

1. EXERCISE - Bet you didn't guess I was going to say this one huh? You don't have to spend hours at the gym, but be sure to do SOMETHING to keep you active! Do a quick 20-30 minute HIIT workout, take a yoga class, or just take some time to blow off steam at the gym. Working up a sweat will distract you, relieve stress, and give you more energy to stay focused and hit the books again. The hardest part is getting there, but trust me, you will be glad you did after!

2. MAKE A SCHEDULE & STICK TO IT! - Write out a block schedule of how many hours you will dedicate to not only each exam, but each lecture/chapter/etc. Planning out what you have to do beforehand will help you feel more prepared with a plan of action. The key to this tip is to stick to your plan, in order to stay on track and ahead of the game. If you want to talk about to-do lists, holla atcha girl because I am obsessed.

3. EAT GOOD, FEEL GOOD - Let's be real, if you eat an extra large mad mush cheesy bread, you will FEEL like an extra large mad mush cheesy bread. Fuel your brain to keep you focused, full, energized, and content. Choose nutrient dense foods, including fiber and protein to keep you full. Plan ahead for your long days at the library by packing a healthy wrap or salad. Pack snacks like fruit, veggies, trail mix, yogurt, granola bars, almonds, etc. Avoid all the free study traps like cookies, candy, and chips. It is likely you will over indulge and feel stuffed, bloated, greasy, blah, gross, you get the gist. Do NOT skip meals, even if you are too busy, whatever!

4. STAY THIRSTY - Drink lots of water to keep you hydrated, awake, and avoid mindless snacking. Try adding cucumber, berries, or lemon to zest up your agua. If you need that extra caffeine jolt, do your best to drink it black, or with skim/soy milk. Too much sugar and cream is no bueno. Tea is also great to sip on while studying...warm with lots of antioxidants! Sleepy tea with chamomile is my favorite to help calm my nerves and get me to sleep.

5. SLEEP - Try to get AT LEAST 6 or 7 hours in (8 is ideal, give yourself a pat on the back if this is you!). Sleep deprivation will only make it more difficult to concentrate, retain information, and increase stress levels. If you are too stressed/nervous to sleep, drink tea or take melatonin, a natural, non-addictive sleep aid.

6. CONTROL YOSELF - If you know Facebook, Instagram, and Pinterest are your pitfalls, then stay FAR AWAY. Delete the apps off your phone, and only study with your computer if you absolutely NEED it. Macs can use a website called self-control that allows you to block these addicting websites for a certain amount of time...pretty cool! Know your down falls, and avoid them.

7. CREATE MINI REWARDS - Tell yourself, if I finish this lecture, or if I don't check my phone for the next hour, I can take a 15 minute break on Facebook or read my celebrity gossip. Create mini motivations, challenges, or goals in your head to keep you going.

8. FIND YOUR MOJO - Pick a quiet space to study with few distractions. Be wary about study buddies...pick those who will motivate you to be quiet and focus, not those who chit chat and rub their procrastination off on you. Use 8tracks to find a killer playlist, and create an environment where you are as productive as can be!

9. BREATHE - aaaand exhale! After you turn in that exam, there is nothing you can do! Do your best, forget the rest. The rest is out of your control, so REFOCUS, move on to your next subject, then BREATHE and celebrate when you are finally done!!!

10. BELIEVE! - Positive self-talk makes a huge difference! Tell yourself you're a rockstar, and finals ain't got nothin on ya! YOU GOT THIS!!!

Peace and Protein, Katie