How To Be Successful in the New Year

January 1, 2014

I can hardly believe another year has come and gone! Im sitting here on the first day of 2014 reflecting on the past year and planning for more great things to come over the next 365 days!

First, thank you so much for being on this journey with me! I am beyond grateful for the many blessings Ive received over the past year. Ive successfully completed my first year in business, grown my readership and following, launched an online membership program, added online coaching groups to my offerings, and I was named the Womens Fitness Association Fitness Throwdown Champion!

My successes havent come without hardships and challenges, but I learned some valuable lessons Id like to share with you.

Stop being afraid. I have always feared failure and when I decided to leave an awesome job to start my own business I was scared as hell! I worried about how I would get clients, pay bills, run a business without a business background, and what I would do if it didnt work out. Despite all of those fears, I never quit trying. I kept my mind focused on possibilities and what actions I needed to take next to move forward. I looked for opportunities to work with those who knew more than me, who had been there, done that, and who could help me when I didnt have a clue what I was doing. I learned to look at failure as a learning opportunity and that without risk there is no reward!

Have a plan. Once I decided to stop being afraid, I had to have a plan for how I was going to accomplish my goals. Ill be the first to tell you that my plans have changed a few times along the way, and that is ok. The point is that I had a plan, a set of action steps to take, and then I evaluated what worked and what didnt and adjusted the plan accordingly. Part of that plan included identifying any gaps that existed between where I was and where I wanted to be and then figuring out how to fill those gaps. I can tell you that more often than not, I needed some help filling those gaps! I reached out for help and I was willing to pay for it. What choice did I have, really? If part of my plan involved something that I couldnt do on my own, then I needed to find someone to help me. It was either that or just quit and give up (which is easy to do when things get hard). Quitting is not an option for me. It never has been. My parents taught me to follow through, that you dont just quit because you dont like something or things arent going your way. You have to give 100% effort. You have to genuinely try and give things a chance. Then, if they really arent working out you can adjust and change directions. There is a difference between quitting and adjusting. Quitters never win, but winners know how to make adjustments to their plans so that they can keep moving forward!

Think big. By surrounding myself with positive people and taking advantage of every opportunity to learn from other professionals, from my successes, and from my mistakes, I gained a new confidence in my ability to do great things. I began thinking why not instead of what if and that shift was game-changing. I learned that we often keep ourselves small when we dont have to. No one else is going to give us permission to be great. We just have to DECIDE that we are great, OWN that truth, and commit to sharing our gifts and talents with the world.

Invest in yourself. I have spent a lot of money and time the past year and a half on coaches, books, trainings, and continuing education. Some people have questioned why I choose to work with coaches and spend money on personal and professional development. I tell them this is the key to success. The lessons, insights, knowledge, friends, partnerships, and confidence Ive gained have been invaluable. Im a better coach, trainer, business woman, and human being because I choose to invest in myself. In return, others have chosen to invest in me! Ive grown my business, retained clients, gained new clients, entered into business partnerships, and made more money. I saved myself a lot of money, frustration, and time by not trying to figure everything out on my own. The more I invest in myself, the more I have to contribute to the world and the bigger my return on that investment.

Take massive action. If there is one sure way to fail, it is by doing nothing. Sitting on the sidelines and waiting for a sign that its the right time to go after what you want is what keeps you stuck where you are. If you want more for yourself and your life then you have to take action. And it cant be half-assed! You can take baby steps in the beginning, but eventually you are going to have to put your big pants on and jump in the big pond with both feet! Is it scary? YES! Is it worth it? You bet! You can have plans, big thoughts and dreams, and invest in yourself all day long, but at the end of the day if you arent willing to TAKE ACTION then you will just be left feeling like a victim because all the time, money, plans, and dreams didnt turn into reality. Successful people take action and if they fail, they learn, they adjust, and they take action again.

I hope 2013 was a year full of accomplishments for you and that you have taken the time to reflect on where youve been, where you want to go, and how you will get there. I hope you can appreciate your blessings and your setbacks and use them to help you start 2014 with a clear mind and open heart.

Id love to hear about the lessons you learned in 2013! Drop me a line and share them with me

One more thing: If you want help with getting your health and fitness (mind and body) under control in 2014 then check out my Resolution Solution Challenge and my Beyond Fitness Friends Lifestyle Club. I would be honored to be a part of your plan to improve your health and fitness and create the life you want!

Heres to a happy, healthy, action-packed 2014!

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Why You SHOULD Sweat the Small Stuff

July 28, 2013

By Lisa English

Just tell me what to do! Give me a meal plan. Are squats better than lunges? Can I have (insert food)? Will I get results if I can only come to work out with you once a week? You dont understand its just not possible for me to get more than 4 hours of sleep.

Sound familiar? That is the sound of people searching for the magic answer to their daily obstacles. I get it. I HEAR YOU PEOPLE! I am one of you!

Darren Hardy, author of The Compound Effect , says that we already know all that we need to succeed. New or more information is not what you need a new plan of action is. Its time to create new behaviors and habits that are oriented away from sabotage and towards success. Its that simple.

If its so simple, this whole taking action thing, then why do we struggle so much to do it?

Because changing our habits and behaviors is hard and takes time.

We take plenty of actions each and every day, but are we engaging in those actions that we know we need to in order to achieve our goals?

Think about it. Do you go to bed when you know you should or do you stay up too late and then hit snooze 5 times the next morning? Do you pack a healthy lunch and snacks to take with you to work or do you just eat the pizza in the office and hit the vending machine at 3:00 for your sugar and caffeine fix? Do you make time for a quick workout or do you find an excuse for why you cant (kids, happy hour, too tired, no time, etc.)?

If you want something different, whether it be a healthier body, a better job, more money, more time, more energy or better relationships; then you have to DO something different than what you are doing now.

Get honest with yourself. Take a good honest look at how you spend your time and your money each and every day. If youre like me, youll find that being busy is not the same as being productive. Youll also start to see how going to the vending machine, Starbucks, eating out for lunch, and buying energy drinks (because you didnt go to bed on time) every day is costing you a lot of money. Oh yeah and staying on top of all the latest Facebook status updates (guilty!), getting to the next level of Candy Crush, and checking your email or phone every 5 minutes can add up to a lot of unproductive busy time. Its the little things we do each day that either help us or hurt us. Once you are honest with yourself about how you are spending your time, money, and energy you can then choose to change what isnt working.

Pick ONE THING to change. For some reason, we feel like we have to do some major overhaul to our lives in order to improve them. That is simply not true and it is that type of thinking that drives us to self-sabotage. You dont have to stop eating out for lunch every day in order to lose weight. You just have to stop eating crap! If packing your lunch is too much of a hassle, then figure out how to eat out in a way that supports your health and fitness goals. You dont have to get the burger and fries or fried chicken fingers. You can choose to order a grilled chicken salad. That one small change requires very little effort (far less effort than packing your lunch every day!). If time management is an issue, then designate short, specific windows of time when you will check Facebook, email, voice messages, etc. and only engage in those activities during the designated time. You can still be in the know without spending ALL DAY checking in for the latest status update or Groupon deal! J

Be consistent. This is perhaps the most important thing you can do in order to achieve success. You dont have to be perfect when making changes and adopting new habits, but you do have to be consistent. The little things matter the most. If you want to be healthier, lose weight, and have more energy, and more time to get things done then you have to act like it. Its not good enough to eat perfect for a week and then binge and go back to your old habits. Its not good enough to workout for two hours on Saturday and then do nothing for a week because you are too sore to move. Its not good enough to sleep for 10 hours on weekend nights and then spend the workweek exhausted because youre only averaging 4-5 hours of sleep each night. This goes back to picking the one thing and being consistent with it day in and day out no excuses.

Examples of small changes:

Exercise for 10-30 minutes most days. Walk, jump rope, do pushups. Keep it simple and do it at home!
Add vegetables to each main meal (or even one meal).
Choose grilled lean meat over fried, fatty food.
Go to bed 15 minutes earlier or set your alarm for 15 minutes earlier.
Choose nuts instead of candy when visiting the vending machine.
Reserve one hour of time in the morning and/or evening to check email and Facebook.

When these small changes are practiced consistently over long periods of time they become habits. When we are consistent with each small daily habit we will achieve success. Its just like brushing your teeth. You couldnt imagine NOT brushing your teeth every morning (that would be disgusting and youd have some serious dental problems, lol!). Find your ONE thing and practice that until you just cant imagine NOT doing it.

In another post Ill share one of my recent personal stories on how consistently focusing on the small things helped me to overcome one of my health challenges.

Until then, I want you to decide what your one small thing is and then do it! Stop wishing, thinking, asking, and regretting and start DOING one thing consistently that will help push you toward success!

Let me know how you do!

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5 Ways To Get Over Your Exercise Insecurities

January 12, 2013

By Lisa English

Id really like to try your boot camp, but I dont know if Im in shape enough to do it I would come to your boot camp, but I dont want to look stupid in front of all the fit people I need to lose some weight first, and then Ill come to your classes I dont feel comfortable exercising in front of people I dont know.

Do any of the above statements sound familiar to you? They do to me because several of my clients have expressed these concerns before coming to train with me. Lack of time and money are two of the most commonly cited reasons for not exercising; but a growing body of evidence has shown that the fear of embarrassment is also a significant barrier. I believe that it could be even more of a barrier than time or money for a lot of people.

So if you or someone you know is intimidated by going to the gym, what can you do to get active? Im going to share with you 5 strategies that can make getting active less intimidating and more comfortable.

Enlist the help of a workout buddy. Social support is one of the key drivers of success whenever we are trying something new or making a change. Having a friend to go walk with, take a class with, or to show you how to do some basic exercises can remove some of the fear factor from working out. You also get the added benefits of built in social time and accountability!

Downsize. Instead of going to a typical big box gym, go check out some of the smaller private studios in your area. These are often more intimate environments that offer a sense of community. Classes tend to be smaller and youre likely to find people just like you who are too intimidated to go to a big gym and want more out of their workout experience than just big machines and cardio theaters. For example, I own a private, in-home training studio where I offer personal training, small group or partner training, and boutique boot camps. I promote an inclusive and welcoming environment where all fitness levels, sizes, ages, and personalities can come together for a common goal. I also have a private Facebook group for all of my clients that serves as a safe, social support forum for people to interact, share, ask questions, or just observe. Its amazing to see the friendships that have blossomed! My clients show up for one another in ways that go Beyond Fitness and transcend into genuine care and concern for what is happening in everyones day-to-day lives. To me, that exudes comfort, inclusiveness, and trust. Theres no room for intimidation or embarrassment.

Try working with a personal trainer. An experienced fitness professional can help you get started with an exercise program that fits your ability level and your lifestyle. Its important to find the right fit when looking for a trainer. Research has shown that the most important traits that clients look for in a personal trainer are personality and the ability to understand the client. I always offer a complimentary consultation (either by phone or in person) so that potential clients have an opportunity to meet me and get to know me. This is a time for you to essentially interview a trainer. You will most likely know after that initial meeting if that trainer is right for you.

Work out at home. If you really just want to have complete privacy when you begin your exercise program, try doing something at home. You can exercise on your own time, you dont have to travel anywhere, and you dont even have to brush your hair or have on matching socks, lol! All you have to do is start moving and if you dont know what to do purchase an at-home program to follow. I recently launched an on-line 8-week challenge that can be done at home. It includes workouts, a nutrition plan, weekly motivational coaching emails, and bonus educational materials. You can learn more about that in the video below.

Dont let fear, embarrassment or intimidation keep you from getting healthy and reaching your goals. . This is more of a mindset strategy and perhaps the most important one of all. You have to value yourself enough to take care of yourself. You deserve to engage in exercise and not feel self-conscious. You are entitled to a healthy, vibrant, fulfilling life. All you have to do is take the first step and know that you are worth it !

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Busting Boot Camp Myths

December 9, 2012

By Lisa English

Are you ready for boot camp? Dont let the name scare you! Im here to clear up some common misconceptions about boot camp and why you CAN be a Beyond Fitness with Lisa Boot Camper. I can assure you I will not yell in your face to get your attention, although I have been known to break out my best dance moves for your entertainment

1) Its too hardcore: If the name boot camp sounds scary to you, then fear no more. Beyond Fitness with Lisa offers a different kind of boot camp! Sure, you can expect to sweat, get out of breath, elevate your heart rate and feel the burn; but all while being encouraged to work at YOUR own pace and fitness level! This boot camp is designed to empower you and build you up, both mentally and physically. The typical military style of tear you down and then build you back up is not a part of this boot camp.

2) I dont have time: We all have busy schedules and lots of demands placed on our time. The participants in this boot camp are working mothers, busy professionals, and doting grandmothers who all wear multiple hats. The boot camp only meets 2 times per week for an hour. Participants have reported benefits such as: reduced stress, improved health, better sleep, more energy, more confidence, inches lost, improved fitness levels and a feeling of accomplishment. Thats a lot to gain from just two hours a week!

3) It doesnt fit into my budget: Lets be honest eating lunch out, going to happy hour, impulse shopping at the drugstore, and just buying beverages like coffee and soda can easily add up to more than the cost of one boot camp session. By skipping some of these things, we can not only come up with the money for boot camp, but also eliminate some of the things that are sabotaging our health and fitness goals! Its all about choices; and with all of the benefits that boot camp has to offer (refer back to number 3), it seems to offer more bang for your buck! Just sayin.

4) Im not fit enough yet: No matter what your current fitness level is, the goal is to improve at your own pace on your own terms. (Hear what Char and Krystie have to say) YOU are in control of your workout the entire time; I just guide you through the exercises and provide encouragement! I use a unique technique from my friends at Metabolic Effect called rest based training (RBT). Thats right you are encouraged to REST during these workouts. My goal is to get you push hard enough that you have to rest multiple times during the session. Youll know youre doing the workouts right when you have to rest. How do you know when to rest? You rest whenever you feel like you need to! Whether your muscles are burning, the weights get too heavy or you just need to catch your breath, your goal is simply to push until you cant, rest until you can. Depending on your fitness level, you may spend more time resting at first than you do working; and that is ok.

5) I dont like to be yelled at: If you dont like the stereotypical Jillian Michaels in your face approach, then the Beyond Fitness with Lisa Boot Camp is perfect for you! I will push you to your limits while using positive reinforcement. The only things youll hear me yell are Thats the way to push!, Looking strong!, and You got this!

Click here for details on the next available boot camp and how to register. I hope to see you there!

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Say YES to Yourself!

August 7, 2012

By Lisa English

Have you ever noticed how we often have a hard time saying no to others, but it is somehow natural to say no to ourselves. We have different ways of telling ourselves no. Here are three of the more common ones and what you can do to start saying yes.

1.) I dont have time. There are 24 hours in every day, yet we struggle to find even one hour that we can claim as our own. We have time to clean, help others, cook, help others, take care of kids, help others, go to work, help others you get my point. There are always those things that have to be done. Aside from that, the other things can either wait or just not get done.

Taking care of YOU needs to be on the list of things that HAVE to be done. You know the priority list ?

The truth is you DO have time to exercise, eat well, relax, take a bath whatever it is that keeps you healthy and balanced. You dont need to find the time; you need to give yourself PERMISSION to be a priority.

2.) I cant afford it. I would argue that you cant afford NOT to do things for yourself. When we ignore ourselves and our needs, our physical, emotional, and mental health suffers. When we are running on empty that spills over into our relationships and our jobs; and we end up not really being 100% present or effective at anything. For example, I often hear people say theyd really like to work with a personal trainer, but they cant afford it. These same people often spend $50 or more a week on miscellaneous items including coffee, take out, happy hour, tabloid magazines, energy drinks, etc. (If I just named everything on your list its because Im guilty of this frivolous spending, too!) If you add all that up, you could easily afford one personal training session a week. When you give yourself permission to make yourself a priority, you will surely place more value on yourself than that $5 coffee or the latest gossip magazine. If you still cant afford a personal trainer, thats o.k. Get your friends together for a healthy hour and take a walk or prepare a healthy meal.

3. Im not good enough. This ones a biggie. This type of fear-based thinking can literally paralyze us. Our own self-limiting beliefs cause us to say no to possibilities; therefore, we are saying no to ourselves. When we tell ourselves that we are inadequate, we begin to believe the lies (Im: too fat, too short, not smart enough, not pretty enough, not fast enough, not disciplined enough, not as good as everyone else. the list could go on forever) that our inner critic tells us. We deny ourselves the opportunity to even TRY to do something for ourselves. If we want to change that then we have to challenge the negative thoughts that clog our minds. When we unclog our minds from the negative self talk, we can begin to see that we are good enough RIGHT NOW. When you believe that you are good enough, worthy enough, and capable enough to do whatever it is you want to do you will finally be able to say YES to yourself!

Learning to say yes to yourself can be challenging. Its not easy to adopt a new way of thinking; but changing your mindset is really the first step to achieving your other physical, mental, and emotional wellness goals. If you feel stuck and want some guidance to help you move forward, check out my wellness coaching services . I can help you get started. All you have to do is say yes!

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Are You Living the Life You Want?

July 31, 2012

By Lisa English

Are you excited and grateful for each new day or are you simply going through the motions as days turn into weeks, weeks turn into months, until finally, another year has passed. Do you wonder where the time went as you shake your head in disappointment that you still havent accomplished that New Years Resolution, or finished the latest remodeling project, or cleaned out the junk closet, or quit the job you hate, or signed up for that ONE thing youve always wanted to try?

If you want something different or something more out of life then you have to create it.

As a recovering analysis by paralysis kind of gal, I know firsthand what its like to dream about all the things you want as time continues to slip by and nothing changes. So, how can you finally make your dreams come true? These are some of the lessons (some very recent ones) that Ive learned and steps Ive taken to help launch me into a whirlpool of action. Im talking about the kind of action that is so unbelievable, yet so easy, that you wonder why you didnt do something sooner!

1) Set goals. Napoleon Hill said, A goal is a dream with a deadline. I work with clients all the time on setting short and long term goals and helping them identify specific action steps they will take each day, each week, and each month until they hit their target. Im quite skilled at helping others to break things down into small manageable steps, encouraging them to see their potential, and guiding them through any challenges or obstacles they may face. Ive seen people achieve what they once thought was impossible, and then go do something even bigger! Facilitating change and growth is what Im trained to do; however, I have found it difficult to apply those same skills to myself. Im human I get stuck spinning my wheels just like everyone else, which is why I decided to switch roles and become the client.

2) Hire a coach. Sometimes we are our biggest barriers and if wed just get out of our own way we might actually get somewhere. Obviously, if we could see the light then we wouldnt be stuck in the same place year after year wondering why our dreams havent come true. Thats why I hired a coach (who I continue to work with) and she has been INVALUABLE. In just one month I was able to achieve all that I have dreamt about (and more) for the last 10 years! Now my coach is not a magician or a miracle worker. She is a master of her craft; a skilled, trained expert in facilitating change and growth while instilling confidence in others. Just like me, she guides her clients and helps them to discover that they have everything they need to achieve the life they want. She doesnt set my goals for me or tell me what to do. She is my partner, my sounding board, my teacher, and my mentor. She walks beside me on MY journey, she listens carefully, she helps me to see and learn the lessons in front of me, and she accompanies me up that great big mountain and then screams and claps and celebrates when I claim my stake. As a coach, I know the sense of reward and joy she feels when I can say, I did it! As a client, I know the overwhelming sense of accomplishment, pride, joy, and confidence that is a result of MY hard work.

3) Believe in possibilities. Im never surprised when my clients experience success for the first time. I am always able to see their potential even if they cant. For me, learning to let go of my own self-limiting beliefs has been life-changing. Did I mention that in one month of working with my coach I achieved 10 years worth of built up dreams? LOL! That didnt happen by accident; it happened by design. Once I committed to living the life that I want instead of thinking about it and analyzing it, things began to happen. I worked with my coach to set goals, take action, and focus on possibilities instead of the what ifs? That was scary at first; I felt insecure about the perceived risks I was taking. Very quickly the fear was replaced with excitement, the excitement turned into action, and the action created so much momentum that instead of worrying about all that could go wrong I was too busy trying to manage all that was going right! That, my friends, is the Universe at work. Believing in possibilities creates a life of ABUNDANCE. Yes, it takes work; but its so much easier than you think. As my coach said, it is difficult to operate in a world of abundance when you are mentally living in a state of lack. All we have to do is open our eyes.

4) Adopt an attitude of GRATITUDE. This one takes practice; and like anything else, the more you practice, the better you become. The more grateful we are, the more we have to be grateful for. Its like a domino effect. Sometimes we have to practice gratitude in the midst of loss, failure, and disappointment. That doesnt mean that we arent entitled to our feelings, but we can choose to look beyond that one moment, experience, or circumstance and see all of the things around us that are worth celebrating. Some of my greatest disappointments and failures have taught me the most valuable lessons and in the end presented me with some of the most precious gifts. Ive learned to try to practice gratitude as much during difficult times as I do during good times. Its easy to be grateful when I get my way; it builds character when I choose to be grateful even when things dont work out how I want them to.

If you are not living the life that you want, its never too late to start. These four steps can help you get the ball rolling. All you have to do is take the first step and be prepared to sprint because your life vision might show up a lot faster than you think!