Why is Personal Development so Important?

I never really believed in Personal Development.  I always thought it was hokey or just mumbo-jumbo!  I thought that to be a strong person, we have to figure our life's path out on our own.  How is someone else's success going to help me...right?  I was always taught that you have to work from the ground up, pay my dues, sell, sell, sell, convince people to do what I needed them to do, and earn things all on my own. 

The funny thing is, I thought that Personal Development was just for the business minded.  I never realized that it would benefit me as a person in my family life and friendships too.  I had to really hit a place in my life where I didn't really like myself, to understand that I needed positive words to fill my life.  The power of words is simply amazing!!!  I was at a place where I feared everything.  I was worried about where I was living, where I was headed in my business, if I was a good enough mom, was I saying the right thing to new people I was meeting, did people like me, etc.  I was a mess. 

Thankfully, Beachbody opened my world up to Personal Development.  I started to hear how other coaches had gone through things I was growing through...or even worse.  Depression is a funny thing and can pop out of nowhere.  Our society is a very negative one.  Our news is so immediate and vivid with what is happening in this world.  Drama seems to make money.  I realized that the negative input in my mind outweighed the positive.  It was time for a change. 

I realized that Faith and Love are so important.  I chose to start reading the bible to have a closer relationship with God.  I knew that we really don't have anything if we don't have hope and faith.  Sometimes we get to a point in our lives that we lose that.  I didn't want to read the bible, but the more I did, I started to learn a bit more each time.  I sure do have a lot more to read with the bible and learn. 

But I needed to read more!  I realized that to gain happiness in life you have to set goals for yourself, read positive talk/listen to positive talk, you have to learn how to nurture relationships in business and personal to grow, personal development helps empower yourself, strive to better yourself. 

Do you feel like you are an icky person right now?  Do you fear everything?  Do you feel like you are never successful?  Why does bad stuff always happen to you?  Do you feel like you don't have deep meaningful relationships?  Is your marriage failing?  Are you overwhelmed a lot?
Then it may be time for you to start making small changes in your life with what you read, what you are listening to, and what you watch.

If you are looking for some great Personal Development books to read, let me know.  I can suggest a ton to you.  I suggest you read 5-10 pages a day.  Don't overwhelm yourself, but feed your brain positive and get rid of the negative.

The next book on my agenda for the month of December is "Everybody Communicates, Few Connect", by John C. Maxwell.  Let me know if you want to join me on this one. 

Have a great one!!!

Fitness Frenzy Challenge - 4 weeks until Christmas!

 

This is the time of year we all give up and just give into the calories and fat!  Why not take this time to get down and serious with nutrition, fitness, and feel amazing at your holiday parties and family events? 

 

I am starting a Fitness Frenzy Challenge group on November 26th!  Over the next 4 weeks, you will learn.........

 

1.  How to read ingredient labels

2.  Learn about the 3 ingredients to stay away from in your diet

3.  Structure your fitness plan

4.  Receive a ton of motivation

5.  Weekly Nutrition Conference Call

6.  See positive changes on the inside and out

 

 

For only $39.95, you will have all of this, plus an amazing group of people along there with you.  You do not want to miss out on this opportunity! 

Shoot me an email at cherirudolf@gmail.com to get signed up!  If you sign up, by Friday Nov. 16th, you will receive a FREE sample of Shakeology!!!!  Don't miss out!!

 

Your Beachbody Coach,

 

Cheri Rudolf

 

 

 

 



7-10lbs of weight gain during the Holidays! Say What?

7-10lbs of weight gain during the Holidays!  Say What?

 

 

It really puts things into perspective when you see the numbers 7-10lbs in front of your face.  The holidays are the most wonderful time of year, but also the most detrimental to your health!  The enjoyment of spending time with family is great, but that includes high fat foods and lots of sugar.  It is so easy to fall into the trap of saying, "Oh, I will just have one cookie, one glass of wine, one more scoop of mashed potatoes...."  But then you end up eating left overs 3 more days out of the week!!!  Yikes! 

 

Do you want to be the one who gains 10lbs in 2 months?  I sure don't!  So what do you do about it?  There are easy ways to avoid those Holiday 10!

 

1.  Choose low fat recipes of your favorite dishes!  All dishes out there typically have a low fat version.  Just do some research and find out what healthier products you can substitute for the high fat ones.

 

2.  Small plates will help you with Portion Size!  Focus on your portion sizes.  Be realistic and don't go overboard.

 

3.  Do Not go for 2nds!!!!  One round is good enough.  :-)

 

4.  Stay away from the appetizers.  Don't fill up too soon before the big meal!  Save your appetite for the main meal and enjoy!

 

5.  Alcohol has Calories!  Either drink one glass of wine or don't drink it at all.  It is wasted calories!  Choose what is most important...the drink or the food. 

 

6.  Enjoy dessert, but only choose one piece of cake and make the slice small.  Eat it nice and slowly to enjoy the taste.  Don't devour it and then go for another piece.  If you take your time, you usually only need one piece.

 

7.  Workout 6 days a week!  No Excuses!  Burn those calories off!!! 

 

8.  Fill up your half of your plate with veggies and fruit!  Make your dish colorful with good stuff! 

 

9.  Drink lots of water to flush out your system.  The more hydrated you are, the less likely you are to be hungry and binge.

 

10.  Don't keep candy, fudge, cakes...etc. in the house.  Give it away, bring it to work, let your kids share it at school..etc.  Just make sure it is out of your hands. 

 

11.  Avoid the sauces.  They usually are filled with butter and cream. 

 

12.  Eat your food slowly and focus on socializing.  For good digestion, we really should be chewing 30-40 chews per bite.  Sounds like a lot right?  This will help your brain catch up to your stomach to tell you if you are truly full and you won't overeat!

 

These are some simple solutions to keep yourself on track.  You can do it!  Let me know what kind of help you need during this holiday season to stay in shape.  :-)

I am here to help you!

Your Beachbody Coach,

Cheri

 



The Four Pillars of Fitness - Chalene Johnson

THE FOUR PILLARS OF FITNESS

-Chalene Johnson, "PUSH"

 

 

As I sit outside on this gorgeous Fall, sunny, South Carolina day, I want to share with you some great info about 4 impacting factors of fitness!!!  Many of us think it is pretty simple, just head out the door for a run, bike, swim, take an aerobic class...that is far from the case.  To get that bangin' body you want, you have to follow these Four Pillars of Fitness (PUSH - Chalene Johnson).

 

1.  Cardio:  Cardio is a great way to relieve stress, lose weight, and live longer.  You should get your heart rate up at least 30 minutes a day.  Your intensity level should be between a 5-9 on a scale of 1-10. 

 

Category 1:  Impact

low impact - walking, rock climbing, dance, cycling, waterskiing, yoga, pilates

high impact - running, cycling, kickboxing, jumping rope, plyometrics, basketball

 

Category 2:  Intensity

moderate intensity - walking, rock climbing, riding a bike, weight training, yoga

interval training - competitive soccer, cycling, aerobic classes and DVDs

high-intensity interval training - competitive basketball, soccer, tennis, athletic drills

 

A great rule of thumb is to use Chalene Johnson's 3-2-1 Formula. 

3 days of high-intensity or interval workouts of 30 minutes or more.

2 days of moderate-intensity, long-duration cardio (45-60 minutes)

1 day of moderate to low-intensity cardio activity for 30 minutes or more.

 

2.  REST

 

Our society often thinks we are productive when we sleep on less than 8 hours of sleep.   We think we can get more done and that it won't hurt our bodies.  That is totally false!

 

Science teaches that adequate hours and quality sleep will help:

-Metabolize carbs properly

-Maintain leptin and growth hormones

-Increase energy levels

-Maintain proper blood pressure and insulin resistance

-Decrease anxiety and stress

-Repair muscle

 

3.  Flexibility

 

A flexible muscle has greater strength potential.  How about that.  So you can actually get stronger by stretching!!!! 

The benefits of improved flexibility:

-More energy and mobility

-More muscle strength and power

-Improved posture and balance

-Better athletic performance

-Reduced stiffness and joint pain

-Reduced muscle stress and chronic injury

 

4.  Strength

 

For all the ladies out there, YOU WILL NOT BULK UP!!!  Fat bulks you up.  Muscle is the fountain of youth!!!

 

-A body with more muscle tissue burns more calories all day long.

-As you increase muscle composition, you burn more calories when performing cardio exercises.

-Muscle provides shape to your body.

-For fat loss, go heavier weights, fewer reps.

-For muscular endurance, go lighter with weights, greater reps, longer workouts.

 

Now that you know the Four Pillars, go find your Soul mate workout and get that bangin' body you always wanted.  No excuses!!!

 

Your Coach,

Cheri

 

 



Baby Steps and Bite-Size Pieces to Fitness

Working out is not easy.  There, I said it!  It is something that normally does not come naturally to most.  It has to become a habit for most to fall in love with it.  The thing is, if you don't get your body moving you will become Fat, Sick, and Die Young.  So, how do you make working out a habit?  The first thing you have to do is stop blaming others and allowing things to distract you.  Saying you don't have time, you are tired, you work full time, your kids are in the room when you do it, you need a partner to work out with, you have to have the right music, your not a morning person, your not a night person...blah,blah,blah,blah!!!!  I am not trying to be mean, but really, STOP THE NEGATIVE TALK.  To be successful you HAVE to put in the work.  Imagine if you used these excuses at your place of work.  You would be FIRED!!!! 

So here is how you begin to create Fitness Goals for yourself that you will achieve!!!!!

1.  Start with small goals.  Focus on reasonable expectations you are confident you can achieve in a time frame of 2-4 weeks.  Get out of the thinking...Hey, I always wanted to do a marathon...overwhelm yourself....then drop off the wagon.  It is so much easier to look at goals in a 2-4 week time frame. Break it down into goals you can handle in less than a month. 

You can even focus weekly.  Make a goal that you will walk/run/do a fitness program 3 times a week for 30-40 minutes.  Start small and then build.  You don't need to commit to 6 days a week if you haven't worked out in years.  Take the pressure off yourself.

These goals should be attainable, so that at the end of the week you have accomplished them and feel amazing!

2.  Measurable Goals - Don't just say you want to be healthier.  Create measures.  State how many healthy meals you are going to cook a week, how many days you will exercise, the number of pounds you want to lose in 30 days, how many miles you will run this week, how many hours of sleep you are going to get daily...etc.  This makes your goals more solid and meaningful.

3.  Achievable Goals - According to Chalene Johnson, there is a difference between the achievable and possible.  A person that hates to run and has bad knees is not likely to maintain her goal to complete the Boston Marathon.  Choose workouts you will like.  Getting fit should be fun and build your self-confidence....not piss you off while you are doing it. 

4.  Rewarding - Yes, fitness is sacrifice, but you have to remember that the rewards are so much bigger.  List all the rewards you will receive when you hit your goal weight?  Here are some examples: You will fit into that dress you have been wanting, your clothes will lay on your body much nicer, your doctor will tell you that you can get off your diabetic or cholesterol medications, you can breath better, you get compliments, you will meet new people, you will be more confident, you will get that job promotion, people will take you seriously......etc.  Whatever it may be, you will be rewarded!

5.  Time Sensitive - Each of your goals should have a time-sensitive deadline.  This helps you to become more focused.  When goals are written down and they have a deadline, we work so much harder toward them then if it is open-ended!

Here is your homework:  What is your Smart (Smallest, Measurable, Achievable, Rewarding, and Time Sensitive) health and fitness goal? 
Then create a list of all positive side effects of achieving this first goal.
Have fun with this.  I can't wait to read, hear, and most of all SEE your results.  Yay!!!!

Your Coach,
Cheri

- information provided from Chalene Johnson, creator of PUSH.

Working out during Pregnancy

Most of you know that I am 15 weeks pregnant.  Just heading into my 2nd trimester!  I have been getting a lot of people asking me how my workouts are changing or will change. Here is the deal, if you have been working out prior to getting pregnant, then keep on moving that body.  The key is to bring it down a notch.  Make sure you are going more low impact.  Limit the plyometric movements and the bouncing.  Keep your feet on the floor does not mean you can't get your sweat on.  Their are so many programs out there to keep you inshape during your pregnancy. 

For those of you who are pregnant, but have not worked out prior to the pregnancy, I would stick with extremely low impact movements.  The best suggestion I have for you is to take walks.  You do not want to go crazy working out because of fear that you will gain too much weight.  You could cause a miscarriage.  You just have to stay healthy and keep that baby healthy. 

A great suggestion for both groups...the athlete and the non-athlete is Yoga.
I will be getting my groove on with Yoga Booty Ballet!  It is low impact and tones the core, hips and thighs.  All the areas that will help push that baby out.  :-)  Plus, it will calm you and your baby.  Take a look!

All in all, rest when you feel you need to, eat what you can, but when you get back to normal after the nausea, then try and eat healthy.  Don't let pregnancy be an excuse to eat whatever.  Remember, what goes in your mouth is going to the baby too.  Try eating every 2-3 hours.
Let me know if you have any questions.  I would love to help!!!
Your Coach,
Cheri

Detoxes...Are they really good for you?

It has been awhile since I blogged.  This is my mission, to have a blog post for you every Monday!  Yay! 

With that said, I have a bit on my mind about dramatic detoxes.  Lately I have seen so many women posting that they want to do a 5-10 day detox.  Why put your body through that drama?  Basically all you are losing is water weight and attacking your muscle.  When you detox too quickly, you lose a lot of good vitamins in the body and your body feels like it is going into starvation mode.  The best way to do a detox is a Slow Detox for 21-30 days.  That is why Beachbody Created the Ultimate Reset.  It is a slow detox that incorporates foods that jump start and cleanses your organs.  Food can detox your body, if you are eating the correct things.  I am so tired of people (especially women) being so fearful of calories and food.  Our bodies are made to consume food...1,200 calories and more, as a matter of a fact!  It is about consuming the right kinds of foods.  To be honest, if you are eating clean, then you really shouldn't be having to detox.  Because clean eating flushes out your organs and body naturally.  But if you are ready to clean your system out naturally and the safe way, to jump start your weight loss or you have medical issues that you need something drastic, then talk to me about the Ultimate Reset!!!  Love your body and be gentle with it.  :-)