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The Fit Identity

10/22/2018

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​Here’s something to ponder- the thoughts that float through your mind on a day to day basis are not your thoughts. They are THE mind. Not your mind.  The mind. Sounds simplistic, but one thing to realize is that thoughts don’t hurt you. It’s your attachment to them which creates a strong enough emotion that may hurt you.  

Why is this important and how does it relate to your fitness and overall wellness? Well, the moment you start to identify with the thoughts about how you're overweight, out of shape, and have no time for anything because you're a busy parent, that's the moment you turn your biggest asset against you.  The mind. 


All beliefs carry with them consequences.


The chokehold is your psychology.   If you attach to your thoughts, you start to believe them. Thoughts aren’t necessarily facts. Most of them are assumptions.  

The financial stress of money brings on many stressful assumptions that you won’t have enough to pay rent or put food on the table.
Now, how many people throughout history do you think has had those thoughts?  Too many to count. Often times, the thoughts that worry us are simply thoughts of the mind.  


Worry is not the problem, because simply eliminating worry is an impossible thing to do. The act of worrying allows our brain to think through problems of life.  


The question is, are you being resourceful and actually doing solution based thinking when worry hits. Or, are you passively going down that rabbit hole of victimization and 'woe is me' thinking.


Hang around a person that smiles, makes jokes and shows genuine interest in you.  It’s nearly impossible to not feel good. Now, go on a walk with someone who is sharing the daily news and talking about the end of the world as we know it.  


I think all of us know both of these types of people, and most of us would much rather spend our precious time with that individual who brings out the best in us. A person that doesn't trigger our fears, but rather engages our sense of hope. 

Feeding the stressful thoughts encourages the “Someday” syndrome.
  • Some day, when I have enough money….
  • Someday, when I have more time…
  • Someday, when I find the right connection…
  • Someday, when politics are more stable…
  • Someday, when I lose the weight and have the body….


The someday syndrome is a direct result of believing your stressful thoughts and attaching it to your identity.  


When it comes to your fitness, how do you identify yourself?  Are you the, "Oh, I'm just lazy; not athletic; it's not in my genes; too busy with work" kind of person? 


Or do you become resourceful when the mind starts to play tricks on you, and you tell yourself:


"Yes, I'm busy with other aspects of my life, but I know for certain that my exercise routine will boost me physically, mentally and emotionally and I'll be better for it, so I'm not going to skip out. Even if it means doing 5 minutes of an activity". 


The strongest force in our personality is the need to stay consistent in how we define ourselves.  If you're consistently putting negative labels on yourself, you start to believe it and become it.  The same goes for the opposite.  Believe in a positive you.  Believe in a dedicated and disciplined you.  Believe in the transformational you.  


That's when breakthroughs happen.  And no, you're not too old for those. 
Keep training smart. 


Committed to your health, 
Kendrick ​
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6 Ways to Improve Your Life With The Defense-Offense Mentality

10/9/2018

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​Back in 2017 Super Bowl LI featured the Atlanta Falcons vs New England Patriots led by Tom Brady.  In the first half, the Falcons were in total control...handling both ends of the field. In both defense and offense, the game looked very lopsided.  It was almost as the Patriots had forgotten they were playing for a Super Bowl.


By halftime it was 28-3 for the Falcons. Total domination. Total control.  That second half proved to be one of the best comeback in football history.


Tom Brady took it to the next level.  The Patriots had finally woken up and were playing like champions. They built an amazing momentum that carried them to score in the final minute and take the game into overtime. They continued that momentum to eventually win the game.


After the game, much credit was given to the Patriots amazing offense, including their leader Brady.  What was not mentioned too often was how the Patriots defense was able to prevent the Falcons from scoring any points the second half.  That Super Bowl win was indeed a total team effort.


They say offense wins games, but defense wins championship.  I think both are equally important, although in different doses depending on the situation.


Knowing how to balance those two in the game of life is key to living your best life.  


Much of what we do, we do either in offense or defense mode. Examples:


We are either in offense or defense when we’re driving.
We are either in offense or defense in the middle of an argument.
We are in offense (proactive) or defense (reactive) when challenges arise in our lives.
We are in offense or defense when doing business; marketing for new clients or maintaining current clients happy, respectively.
We are in offense when making money or defense when saving money.
We are in offense when eating clean or defense when exercising (for those that exercise to prevent weight gain) or defense when we go on a cleanse or quick diet.



Now, everybody has their strong suit.  In sports if you’re a great defender, you may not be the best forward, but that doesn’t mean you can’t score goals.  


What happens if for some reason you find yourself as the last player standing between the opposing team who has the ball and your goal?  Do you just say in your head...oh I’m out of position, if they score, it’s not my fault.


No!  You step up and get the job done.  In order to do this you need to fine tune your weakness so you can become a more well rounded player.  


Sometimes you need a little bit of both such as when dealing with money.  Saving money falls in defense mode while making money falls in offense mode.  You need both in order to be financially savvy.


Which mode of living drives your life?  Can the opposite be improved in order to improved certain areas of your life?



If you’re an aggressive driver and react to everyone that cuts you off, can your life be improved if you’re able to build a buffer and said to yourself “You know what, there’s probably going to be X amount of fools on the road today, let’s just prepare for that”


If you’re constantly trying to prove yourself, regardless if you’re really right or not, does that ultimately enhance your life?


When something happens in your life, do you victimize yourself and let that event define you?  If that’s the case, you’ll find yourself playing deep defense your whole life. Perhaps it would be healthier to separate who you are as an individual from an event that happened.  Ie: Getting fired from a job is an event. It doesn’t define who you are. A divorce is an event. Getting a promotion is an event. You being a loving parent is a quality of who you are.  You being generous is another quality.


Defend when you need to, but recognize when to counterattack.  Games can turn around on a solid counterattack (just watch the replay of Belgium vs Japan this past World Cup on the last goal of the game).   Life is very much the same way. Have the courage to carry onward.


You see, events in our lives can be quite stressful, yet working on developing the best team within you can elevate your life to new levels.


Ways to improve your life with the defense/offense mentality:




1. Instead of waiting for a special occasions (birthday, anniversary) to do something special for your significant other (defense mode) try to surprise him or her out of the blue (offense mode).


2. Instead of completing the bare minimum (defense mode) of what your boss asks of you, go one step further and do a little extra. Always give your best.  It will be noticeable and it’s definitely playing offensively. It may just score you some extra $$ in the future.


3. Instead of reacting to social media, daily news, gossip first thing in the morning (defense mode), try to establish a power hour in the morning where you get up a little bit earlier and do some meditation, reading, journaling, exercising (offense mode).  I guarantee that practice alone can help you live a much more emotionally balanced life.


4. Instead of leaving on time (defense mode), give yourself a buffer and leave 5 minutes earlier (offense mode).


5. When you walk into a room, even if you don’t know a single soul, bring that smile that you’d like to see reflected back at you.  Don’t wait for the hello (reactive), instead put forth that proactive kindness. It’s underrated, yet a very powerful trick to improving your life...and also making someone’s day.  


6. Limit ruminating on the thoughts inside your head.  They are often set off by sheer fear repeated over and over.  Whatever you focus on expands. Instead, step outside yourself and do something for someone else. Whether you give your time to the local shelter or money to a meaningful charity, those are actions that can help you feel good.   It feeds the soul and helps put a true perspective in your life.




Remember, awareness is the first step.   If you’re not happy with something in your life, take a look at what mode you’re idling on.  Are you in constantly in defense mode or on the offense? Do you need to balance things out? What happens if you flip the switch like Tom Brady and the Patriots did in that memorable 2nd half of the Super Bowl?


Do not give the past the power to define you. As Maria Robinson said: “Nobody can go back and start a new beginning, but anyone can start today and make a new ending.”


Go Get It!
​
Coach Kendrick 
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How To Spot Reduce Fat

8/9/2018

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I want to workout and get my arms tighter!  Let’s work on the abs so I can lose this belly!  What are some exercises to make my legs skinnier?  


These are comments and questions I get on a weekly basis and although the industry (magazines, celebrities, shows) will tell you ways to “tighten” a specific body part--because after all that is what sells--- the physiology of fat loss doesn’t work that way.  We can’t “spot reduce” fat in certain areas of the body.  


I wish it were that simple, but the truth is that everyone is genetically predisposed to storing fat in certain areas.  

But hang tight, I’ll share what does work in a bit.


We usually lose the first layers of fat from the place it was last stored….so if when you gain weight, the first place it goes is your belly, then it most likely will be the last place that fat loss will occur.


While research has shown that training a specific muscle results in increased levels of blood flow and lipolysis (breakdown of fat cells for energy) in the specific area, it’s not large enough quantity to make a significant difference.


Fat loss occurs in a whole body fashion.  You create the proper internal weight loss environment (a calorie deficit) and your body reduces all over the body (order based on genetics) with certain areas reducing faster than others.


Working out a specific muscle will burn calories and will help develop the muscle, but the fat layer on top of the muscle can only be significantly shed off with the proper diet.


Sorry to break it to you, but doing endless amounts of crunches will not give you that summer flat stomach that you may be after.  


Another misconception that some women have when lifting weights is that they’ll get bigger.  Some of them are sternly convinced that whenever they do certain exercises (ie: squats) their legs get bigger...so they shy away from heavy weights and only do cardio...leading to some muscle loss and not truly addressing the root cause.   


Going back to that fat layer on top of the muscle idea, the reason some women feel like they are getting “bigger” around certain areas after adding weight training is because the muscles are getting developed, but the fat layer has not been addressed via proper diet.  The developed muscle pushes out the fat layer, giving it that “bigger” visual.  In addition, whenever you start a strength training program, the muscles tends to hold on to water which is used for both protection and repair. 


Now to be fair, genetics once again plays a role in how much muscle you can truly gain, and some women do indeed gain faster than others, but most often than not, it’s the fat layer effect that gives that “bigger look” to the muscle.


So how to train in order to maximize overall leanness?




1.) Accept the fact that genetics plays a role in the shape of your body.  And please don’t tell me you have fat genes and that’s why you can’t lose weight!  With the right discipline and protocol, you CAN become leaner and stronger.  



2.) Establish a Healthy, Balanced Diet.  Focus on adding lean meats, lots of veggies and some fruits (preferably the high fiber ones with skin), plenty of healthy fats (nuts, olive oil) and complex carbohydrates.  Don’t shy away from carbs, it always backfires.  Besides, both your brain and muscles need lots of (healthy) carbohydrates.   Aim to reduce sugar and alcohol consumption (the two main offenders in weight gain).



3.) Focus on Compound Exercises.  These are exercises that utilize more than one joint in the body.  Examples include squats, deadlifts, pushups, pull-ups, lunges and step ups. Cardio includes running, rowing, biking, skiing and swimming.    

You get a bigger bang for your buck by engaging several muscle groups during a certain move.  That's why we focus primarily on those types of exercises during the K-Fit HIIT workouts. 



4.) Add interval training. There is a reason why celebrity trainers use this method of training to get their Hollywood clients ready for camera.  It works and it works quickly.  Interval training helps accelerate fat loss by burning more calories during an exercise session.  Don’t forget to make smart decisions in the kitchen afterwards in order to reap the ultimate rewards.


Strategize correctly, but keep it simple. Create motivation by creating momentum in your fitness program.   Start with a walk.  Make some healthier choices when eating.  Start inching your way towards the weights section and add some interval training to your life.  



Let me know your questions!



Committed to your health,
Kendrick Ribeiro, MS, CSCS
Studio K-Fit 


PS-- If you're ready to take your fitness to the next level and would like to try a super effective, low impact, interval training program, contact us for your FREE trial of our K-Fit HIIT workout.

PPS- If you'd like to receive a free copy of the K-Fit nutrition guide (below) to help you start eating cleaner, just shoot us an email and we'll send it right over.

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    Yes, I Would Like a Free Copy of the Nutrition Guide. 

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6 Ways HIIT Workouts Transform Your Body

8/2/2018

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In the past couple decades or so, many forms of fitness programs have come along in high hopes of winning your approval and convincing you that they have the secret sauce to your weight loss and toning up goals.  Everything from the heart rate based “fat zone” to heavy lifting to bar workouts that promise participants a dancer’s body if they just struggle through 800 mini reps of squats, lunges and eye winking.


As a trainer and an avid student of exercise physiology and psychology, I feel it’s my duty to share the facts (aka-science) while also sharing what is the very best form of exercise to improve overall health.


First off, if you’re sedentary and haven’t done anything for a while, almost any kind of workout (even walking) will do the trick and help you lose weight (assuming diet is on par).


Yet, if you’re already somewhat active, the science still points to High Intensity Interval Training (HIIT) as the very best way to get in shape, and there are tons of research backing this up.  


The most intriguing ones I think are the studies highlighting the effects it has on brain cell regeneration.  


The design of the K-Fit HIIT workout is derived from years of personal experience with clients and a heavy dose of reading and researching the best ways to get in shape, not only from a physical standpoint, but also mentally and emotionally.   

It’s different than the traditional HIIT workouts because it includes low impact exercises (rowers and bikes) as opposed to the traditional high impact running/sprinting, box jumps and jerks.

It’s a style of interval training that does wonders to the body. 


Let’s look at 6 ways HIIT workouts are the very best way to get in shape:

1.) HIIT workouts trigger the 3 major energy systems in the body. The more energy systems activated during a session, the more calories are used up.  It also improves cardiovascular health faster than any other workout.  


2.) Happy Mind.  Because high intensity workouts are stressful on the body, it creates this negative feedback loop where your brain releases a plethora of hormones (which includes endorphins, serotonin and norepinephrine) to offset the stress set forth by the workout.  Those are the same hormones that keep you high and happy.  Due to their powerful affects, even big pharma companies have developed anti-depressant pills that target the activation of these neurotransmitters.  I understand it’s not always possible, but when it is, focus on setting up an exercise routine as your first way of fighting depression and anxiety.  It’s a much cheaper form of therapy =)


3.) Brain Health. Exercise stimulates the brain plasticity by stimulating growth of new connections between cells in a wide array of important cortical areas of the brain. Recent research from UCLA demonstrated that exercise increased growth factors in the brain—making it easier for the brain to grow new neuronal connections.  Studies also show a decrease in the development of dementia and alzheimers.


4.) HIIT improves sleep and reduces stress. It can strengthen circadian rhythms, promoting daytime alertness and helping bring on sleepiness at night.  Early morning and afternoon exercise may also help reset the sleep wake cycle by raising body temperature slightly, then allowing it to drop and trigger sleepiness a few hours later.


5.) HIIT training has been shown to stimulate the production of human growth hormone (HGH).  HGH slows down aging by increasing exercise capacity, increasing bone density, increasing muscle mass, and decreasing body fat.



6.) After-burn.  HIIT workouts activate the EPOC effect.  EPOC (Excess Post Oxygen Consumption) is a measurably increased rate of oxygen intake following strenuous activity intended to erase the body's "oxygen deficit."  It’s basically the after-burn effect, which helps you burn more calories after the workout is over.  It's one of the best ways to keep the metabolism fired up all day long.  



Finally, many HIIT workouts can be done in a very short amount of time, even if you only have 5 minutes.  

In the past 6 years, nothing compares to the results our clients get when doing HIIT style workouts.  We are such big believers in this method of training that we completely eliminated any other class type and decided to focus solemnly on our signature class:   K-Fit HIIT at Studio K-Fit . 

The results are amazing.  From weight loss to better sleep to improved overall cardio and strength, some of our members have coined it: "the multivitamin of workouts."  

Walking with bouts of fast “speed walking” or hill climbs also counts...so just because you can’t make it to the studio doesn’t mean you shouldn't implement some form of interval training into your workouts.


Regardless of your exercise of choice, remember that the key way to get in shape is by combining consistent exercise with a clean diet.   Below is our Lifestyle Nutrition Guide along with the K-Fit Interval set that you can do on your own.   Just let us know where to email it to and it's yours. 

If you're ready to commit to a regular exercise program, we would love to invite you over to the studio to try the K-Fit HIIT workout for a complimentary week with no strings attached. 

Keep training smart! 

Committed to your health,

Kendrick Ribeiro, MS, CSCS
Founder- Studio K-Fit 

Yes, Please Send Me The Lifestyle Nutrition Guide And The K-Fit Interval Set That I Can Do On My Own. 

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Food Before AM Workout For Fat Loss?

7/27/2018

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There are numerous theories, myths and ideas surrounding the idea of working out first thing in the morning fasted will help burn fat faster.


My best guess is this myth is formed around the idea that once you wake up and have not eaten anything since dinner your glycogen stores will be low, which means during your workout you will use fat as fuel to burn instead.


I can see why people would think this idea works since it's been 8 – 12 hours since you last ate, your body still is actively working and using calories and no food is going in to provide more energy, so in this slowed metabolic fasted state body fat stores can be used in place of the glycogen. Then why not just stay fasted through the morning?


There is an old adage that states:  "fat burns in a carbohydrate flame,"  which is really saying that the body needs glucose (Carb Source) to lead the fat burning. With less than suitable glucose accessible to keep the body up and running correctly (like running a car on fumes), exercise intensity won’t be maximized, which in turn won’t maximize calories burned.


Ever heard of a runner hitting the “wall” during a race or hard workout? They hit the proverbial wall, not because they ran out of fat stores, but because they have a lack of glucose to keep their body running efficiently.  The body doesn't just keep going until you run out of fat and that's a good thing! 


So, the gist is this, if you do not eat before you exercise, you decrease your body’s capability to maximize fat burning. This also sets your metabolism up to be slower than usual for the rest of the day, which can affect any weight loss goals you may have. If you break the fast (notice where the name comes from? Break the fast, breakfast) before you go to your session, the body has the possibility to compete at a higher level, you'll burn more calories overall and your muscles will recover more effectively.  


Sometimes all you need is a simple carb to kick start the metabolism before the workout.  Try eating a piece of fruit like a banana or a piece of toast (sure, a little butter won't hurt).  It may take some trial and error in the amount of food and timing, but once you get it right you'll feel much better during and after workouts. 


Keep training smart!

Coach Kendrick 

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3 Ways to Building a Healthier Foundation

7/3/2018

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As we soak up the warm summer season and enjoy those fruity drinks, I want to address three things that will help you eat cleaner and stay consistent.   These make up the foundation of an overall healthier lifestyle:


1.) Shift your Focus. Whatever you focus on expands! The more you focus on the desires that you want whether it’s alcohol, chocolate, excessive food or video games, the more you’re going to want those things.

​Instead, if you can shift your focus to becoming the best version of yourself, then things really start to change. Focus on making at least 80% of your meals healthy.  Focus on exercising daily.  Focus on the overall health aspect of fitness, not just the weight loss factor. 


Shift your focus to today and try to avoid ruminating on the negative.  That will just suck the life out of you causing mental fatigue.  Mental fatigue leads to wrong food choices; like fatty, sweet snacks!  


2.) Change your story. We all have the power to create incredible stories in our own minds. Some of them can be empowering, while others can be detrimental. 

Your past is meant to guide you, not define you. 


When we’re hungry, it’s easy to say, “Well, I’m stressed out and I don’t have time to go make anything healthy, I’ll just stop at the drive-thru so I can be more efficient with my time.”

Those words may be true, but if it’s repeated regularly, it can slowly shift you away from your core values and you may not even know it.


Stop trying to justify unhealthy behaviors in order to subdue negative emotions.


3.) Control your Environment. Sometimes willpower and logic alone can’t save us. The actions we take are often controlled by two powerful emotions; we do things seeking pleasure, or in order to avoid pain.
When you’re feeling weak, take a look at your environment.


In regards to healthy eating, a house full of junk food will only inspire unhealthy eating. Eliminating the junk food out of the house and replacing it with healthy food will exponentially change your behaviors, and also make it easier to make healthy decisions without fatiguing that willpower.


Plan your meals on a weekly basis and you're well on your way to optimum health. 


If you suffer from lack of control when it comes to eating, then taking the time to learn nutrition and the affects of how certain foods can spike and drop blood sugar will also help you better plan out your daily eating habits.  We'll be doing just that on the 21 Day Summer Slim Down. 


This goes beyond the kitchen too.  Learn to protect your environment in life.  Try to keep screens out of the bedroom so you get better sleep, avoid toxic people as they can drain you, wake up earlier and develop some time for yourself where you can focus on self improvement in order to be more proactive as opposed to reacting to the day (via checking email, social media, news, etc).


I encourage you to try implementing those three things in your life. This simple shift in behavior may just bring to light a richer life that you didn’t know was within you.


Breathe and Go!
Kendrick 
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Single Greatest Strategy For Your Personal Success

2/23/2018

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It’s been a long day at the office and all you want to do is get home, put your feet up, grab that glass of wine and relax.  You noticed some mail from the bank on the kitchen table so you open it. Ah yes, last month’s credit card statement.  “Dang it, I’m $400 over the budget again”  you say to yourself.  You quickly skim the statement in hopes of finding a double charge or a phantom $400 charge that wrongly appeared there.  No such luck.   


You then reach for the bigger wine glass.


I think many of us have experienced some kind of money stress at some stage of our lives.  Money management is one of the most common types of stress in our life, yet it can so easily be fixed.  

If you were to go to a financial advisor with your budget issues, more than likely, his first question may be “what are your expenses and what are you spending your money on?”  After a dumbfounded pause by you, he may add. “Ok, first thing we need to do is track your expenses. We need to know where the money is going.”


Whether it’s finances, nutrition, fitness or even your social life, there is a fail proof strategy to help you right away improve your life.


This strategy is called tracking. That’s right folks, good ‘ol pen to paper note taking.  For the millennials out there, I’m sure there’s an app you can use.  Actually, Google docs is fantastic, and easy enough that even non-millennials can find it useful.   


The goal is to keep a tally of the activity you’re looking to improve.


Let’s say you are looking to eat less sweets.  You would mark down with an “X” every day you don’t eat any sweets.  Alternatively, you can also mark down at the end of every meal.   The more you write down, the easier it is to keep that activity going.  


So, many people discount the simplicity of tracking, but when it comes to your health, it is by far the very best way to get in shape and eat healthier.  It’s the first thing I tell people that are looking to improve their nutrition; “write down everything you eat and drink for at least three days”.


It’s the best way to find the current pattern and change it if necessary.



Here are 3 other reasons “tracking” can change your life:


1.) Every time you complete a task, whether it’s writing down every meal or marking an “X” on the calendar for everyday you didn’t eat sugar, you experience a small hit of dopamine.  Dopamine is a neurotransmitter that helps control the brain’s reward and pleasure centers (and it’s sugar free).  Every small victory leads to a squirt of dopamine in the brain.  The more hits you have of that, the more likely that Mo will show up in your life.


Who’s Mo?


2.) Mo is the catalyst for change.  Some people call it Momentum.  If you have enough momentum in your activity, you’re going to finish it with less stress.   It’s a lot easier to do 5 minutes of cleaning the dishes after cooking, then to do it after you’ve sat down and had the meal right?  Once you’ve sat down, you’ve lost momentum and you’re in the enjoyment period.


3.) It’s easy to start and doesn’t require much. Even a caveman can do it.



Every time we’ve done a nutrition challenge at the studio, the people who tracked everything they ate for the extent of the challenge were the ones who lost weight and were able to introduce positive habits in their life.


Now it’s your turn.  What is something in your life that needs immediate attention?  Is it your eating habits?   Your workout habits?  The amount of time you spend with family?  Time you spend meditating? Watching TV? Spending habits?


Whatever it is, write it down and keep track of it for 1 week.  If you don’t notice any changes...then come yell at me.


Pick an activity----> Develop a daily habit-----> Reap the small victories-----> Absorb that dopamine----> Attract Mo into your life----> Create lasting change.


One last thing. You don’t have to track forever.  Once you’ve introduced big Mo into your life and noticed that the habit has been anchored down, then you’re good to go. Every so often if you feel that you’ve fallen off the wagon, simply start tracking for a few days to get you back on the right path.


There’s nothing to it but to do it.  Make it happen!



Committed to your health,
Kendrick

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Foundation For Transformation

12/20/2017

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A few years ago, I was having a conversation with a new client who wanted to get in shape to run a marathon.  She begins the conversation by warning me:

“Now, I must say, I’m not a real runner, I’m very slow and I’m just interested in finishing the race...although it would be nice to get a PR (personal record)”

I go on to tell her that no matter how far or how fast she runs, she is still considered a runner.   She kind of brushes it off and I look at her and continued:

“If we’re going to do this together, we must build a solid foundation”

“Yes, absolutely--I’m ready to put on the miles” She replies

“The foundation I’m referring to is in regards to your mindset.  Once we can sync a strong mind with the capabilities of your body, you’ll amaze yourself”

“I never give up” she replies: “Good, now let’s start with the acknowledgment--I am a runner”  She looks at me hesitantly, but replies shyly: “Err I am a runner”

I knew that by having her say that aloud would not change anything, but it was the first step in getting her ready for the marathon.  

She eventually went on to run her best time and qualified for the Boston Marathon!  Not bad for a “non runner”

So many people set out to accomplish physical feats, yet not so many of us don’t take the time to condition the mind.  

Whether it’s fitness or a new business venture, all new goals start with the right belief system.  
Your belief system leads to the thoughts and the emotions you experience.  
Those dictate how you communicate to yourself and the rest of the world.  The way you communicate leads to the actions you take which turns into the habits you develop. This ultimately results in the lifestyle you attain.  

Same belief system, same life.

With the new year ahead, many of us will have a list of goals to accomplish.  I suggest doing two things:

Start in December where you’ll have time to build habits.  You’ll be able to start January with momentum on your side.  You’re much more likely to stick with your goals.

Secondly, start making some proper adjustments in your belief system.

Belief→ Thoughts/Emotions → Communication → Actions → Habits → Lifestyle

Before any major change in your habits can occur, there needs to be a major change in the way we look at ourselves. How do we identify ourselves.

Think about this for a second:

Do you identify yourself as a person who carries the potential to generate great changes in your life?
Or do you think life is tough, unfair and you are genetically predisposed to the life you currently have?
If you’ve always struggled with your weight and you’re having a hard time maintaining a fitness regimen, you have to ask yourself if you are properly identifying with yourself.

Wanting to create change in your life doesn’t mean changing who you are fundamentally.  
You don’t have to pretend to be someone you’re not.  I believe everyone has a massive potential to create the best version of themselves.  

Most of us never tap into that potential because we are so focused on the wrong things.  We are worried about what others will think, worried about failing, or even worried about too much success.    

Nobody said it better that Dr Seuss: “Be who you are and say what you feel, because those who mind don't matter and those who matter don't mind.”  

The people around you who are going to judge you are going to do it anyways, so you might as well work on developing the best version of yourself so you can live with purpose.

If you don’t think you could change your belief, but you still want to change, then I encourage you to take a look at your behaviors and your day to day actions.  Align those with things you value, develop consistency in your life and soon you’ll start to notice a shift in your confidence and identity.   

Committed to your health,
Kendrick
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10 Daily Practices to Prime You For Success

12/11/2017

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The other day a client asked me, "Do you ever go through periods where you feel low energy, and not motivated for anything?  And when that happens, how do you reboot?"


First off, with an 11 month old at home, YES; the energy tank is low more often than not.  I thought all those years of running would translate to stamina for parenthood.  


Nope. Not even close.  


It's a whole different sport and test of endurance.  One that requires you to function like a capable human after weeks of interrupted sleep where you feel more like a zombie walking around. 


So yes, there are times when I feel stale.  Then, there are times when I feel like I'm on fire.  Motivated and full of ideas to implement. 


It's totally normal to feel both.  The main idea is to figure out how to stay more on the "fired" up and motivated side of life.  


I believe there are some key ways to take control of your day by adding activities that will strengthen your body both physically and emotionally.    


It's a combination of two things;  eliminating non essentials that are causing more stress in your life. And  adding positive moments that will add value to your life. 


The days that I find myself off kilter, it's most likely because I'm missing out on my crucial daily practices. 
Here are some practices for you to consider implementing in your day or week to maximize output in your life:


1.) Eliminate the news.  I've never met anyone who watched a whole hour of news and felt inspired to make a difference in the world.  Instead, they feel inspired to share the bad news with others.  If you can't give it up completely, limit to 5-10 min max. You'll get everything you need to know. 


2.) Read & Listen. Over the years, I've replaced my radio listening in the car with podcasts.  There are some great ones out there.  School of Greatness by Lewis Howes is one of them.  Also, take the time to read something positive.  Ten pages per day will do. It will prime you for carrying the right mindset the rest of your day. 


3.) Meditate/Prayer.  Staying in the moment allows us to take a break from the fast paced life and allows us to better control our thoughts throughout the day.  Practicing Gratitude during this moment also enriches your life in a big way. 


4.) Write. Whether it's a handwritten note to a friend, a journal entry or writing your own book. The act of writing creates clarity, and allows us to portray our emotions on paper which can lead to deeper connections with others, the next big idea for your company or even give you a sense of purpose for your next chapter of life.  


5.) Healthy breakfast:  It's hard to eat healthy all the time, but if you can make the effort to make that first meal of the day as clean as possible, than you are much more likely to make better choices the rest of the day. Stick with a combo that you enjoy and make it a daily habit! 


6.) Work out everyday.  It doesn't have to be a 1 hour K-Fit HIIT type of workout everyday.  A simple 5 minute set will do.  Walking does wonders too.  As does foam rolling and recovery drills.  The idea of doing something active everyday keeps the momentum going.  And when it comes to fitness, momentum is everything in order to keep consistency and achieve the results you're seeking. 


7.) Limit Electronics in the Evenings. This is a work in progress at our household.  That phone is like a magnet to our attention span! Aim to shut off everything at least 1 hour before sleeping.  Studies show that people are able to fall asleep and get into deep sleep faster without using electronics prior to going to bed. 


Speaking of sleep...


8.) Sleep.  This should go without saying, but sleep does the body good. The energy you have after a good night of sleep makes you feel alive and useful!  Aim to get to bed early. Simple, and yet very effective.
 
9.) Practice Good Use Of Your Time.  Time is the most valuable asset you have in life.  Unlike things, you can't buy time. Once you give your time to someone, you give away a portion of your life that you'll never get back.  It can be a great gift to someone. It can also be an impalpable drug if you choose to spend with people that bring you down.  Aim to create memories on a regular basis.  It's one of the best ways to cherish time. 


10.) Give Yourself Permission to Be Still.  Practice deep breathing several times a day.  Establish several anchor points throughout your day; before you start your car, as soon as you get into the office, before you enter the house, right after a workout.  Deep breathing allows for a quick reset as we go about our day. Staying still and in silence also allows to reflect on life.  After all, it's not just about going through the motions day in and day out. 


Numbers 1-5 can be done within 30-60 minutes in the morning before you start your day.  Get in the habit of getting up early (tip: go to bed early!) and you'll be amazed at how much more meaning you'll add to your life when you prime yourself for success first thing in the morning. 
​

Committed to your health, 
Kendrick 
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Resilience From Resistance

11/13/2017

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Most people realize the simple fact that in order to get stronger physically, you have to lift some weights.  Over time and if you’re consistent with your workouts, you’ll start to notice the shift in strength.  


Weight lifting is simply adding additional resistance to the natural gravitational force that’s already in place on your body.  That resistance is what challenges the body to fire up more motor units within the muscles, which in turn increases metabolic demands by the body providing you with more energy.


With the right amount of resistance and enough repetitions over time, we’re able to see positive changes and increase our strength.  The weights start feeling lighter and resistance doesn’t feel as hard.


Life is very similar in that sense that when we’re faced with challenges (aka: resistance), we have a choice to solve that challenge or we can simply let the challenges dictate how we live our lives, often times setting us back into a life of victimization and blaming others for what happens to us.


When given the choice, humans are wired to take the path of least resistance.  It’s in our DNA. Why climb over the mountain when you could float down the river that goes around the mountain?  


Or in more modern times, why go for a walk to the store when I can drive the car while sitting on my comfy leather seat?  Pretty soon, you won’t even have to worry about the driving as the car itself will be doing that!


What if struggles, hardships and periods of sadness were placed there for a reason?  


What if they were there in order for us to pause, reflect and fuel the soul?   


What if they were there to challenge us and strengthen us before we take the next step in our journey?


I believe that throughout our existence, we goes through many phases, which can be thought of as seasons.  They work in conjunction to create the flow of life.


Oftentimes, phases of hardship and struggles gifts us with the opportunity to discover inner resources that we may not have been aware that we possessed.  It’s not until we face a major challenge in our life, that we find our hidden strengths and resilience.  


Think about it?  When everything is peachy, there is not much need for resilience.   It’s in life’s most chaotic moments that we find the tools to help us rise up to the occasion.  And the experience itself may be a stepping stone to our next phase of life.


Before Abraham Lincoln became president, he had endure some of the biggest setbacks any human can endure.  


His mother died at age 9.  His sister died at age 19.   Two of his sons died at ages 3 and 12.  His fiance died shortly before their wedding.  He failed in many businesses.  Went bankrupt.  He had a nervous breakdown on the brink of suicide and was 6 months bedridden.  


He lost state legislation more than once before finally becoming the 16th President of the United States in 1861.  From there, he helped change America for the better and left a legacy that will be talked about for generations to come.


Talk about rising in the face of challenges.


“If you are distressed by anything external, the pain is not due to the thing itself, but to your estimate of it; and this you have the power to revoke at any moment.” - Marcus Aurelius, Stoic philosopher and Roman Emperor.  


Being sad and being disappointment is ok.  Even having no direction in life is ok.  Take the time to be still and reflect.  Try not to feed unhealthy thoughts in your mind, because they are not necessarily facts.  Just like you can become a glutton by overfeeding the body, you can also poison the mind by ruminating negative scenarios and situations that are not necessarily true.  


What in your life is causing a setback?  Have you stopped to reflect or are you constantly trying to solve it?


Resistance and challenges are opportunities in your life.  Its an enrichment period that can equip you with the right tools for the next phase of life.   Embrace it and use it to your advantage to create a life of meaning that’s in line with your deepest values.  

Committed to your health,
Kendrick
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    Kendrick Ribeiro, MS, CSCS

    Knowledge is only potential power, until you act on it.  My hope is that this blog gives you the inspiration needed to create healthier habits, catapulting you in the direction to develop the best version of yourself.

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