On Plan or Off Plan?

For many of us getting ready to enjoy summer feels like it can be an extended stay at …. (insert the worse place you’ve ever been).   Why do we make it so hard on ourselves? Summer means having fun, traveling, camping, boating or just getting away for the weekend - Right? Yes, but it can be easily done when you are prepared AND not totally derail yourself.

When you travel, boat or camp, initially you have to make the decision of whether or not you’re going to stay on plan or choose to deviate from your plan to some extent. Being mindful of the quantities you consume and simply not binging just because you can.  Simply stated, if you know what your goals are and how bad you really want them it will be easier to relax and enjoy yourself without beating yourself up.  It really is a mindset that YOU get to choose whether to stay on plan or off plan.

Too many times we give ourselves the excuses of “I couldn’t take my food with me, so I just ate whatever” or “there weren’t any healthy options.”  So I’ve listed just a few suggestions of how to stay on plan while traveling, camping, boating or whatever it is you like to do…

• If you know that you’ll be traveling away from home - look up hotels that has a kitchen then grab some groceries to prepare your meals.  If no kitchen, some hotels will charge you a small fee for a microwave or fridge if not already in your room.   
• Locate the closest gym if the hotel doesn’t already have one.  Some hotels have arrangements with local gyms to provide service as part of your stay.
• When camping, knowing what to pack for your stay ahead of time makes it less worrisome of what you’ll be eating.  Still enjoy yourself while out in nature and have the “treat” of your choice just be mindful of HOW MUCH you consume.
• Boating is another activity that we like to have excuses to go off plan. A simple cooler to keep your premade prepared foods in will help you stay on plan.  You can also substitute in non-perishable food items that can be packed in your purse or a bag
• If you plan to take your on-plan meals with you wherever you go, here are some ideas - ie… protein bars, nuts/seeds, tuna packets, canned tuna/chicken/salmon, peanut butter/almond butter, fruits..  There are quite a bit of foods that are safe for traveling without refrigeration.

It is perfectly OK to enjoy dietary balance while on vacation, provided you aren’t in the homestretch of a race or event. You of course have the option to just “wing it”  looking for healthier options so that you aren’t tempted to overindulge so that you don’t have to suffer consequences (slower progress of reaching your goals). All in all, the thing about vacations and traveling is that it doesn’t inherently have to totally derail you.  You can choose to be on plan or off plan, but ultimately is it a CHOICE.

3 words jumbled up!

Many years back I learned a really amazing principle that changed the way I do things forever. I was in a very large room with about 500 people...yep...a seminar. I was being taught things I had never heard of before and really caused my mind to bend. Just about everything I had learned up to that point was being challenged and I was hesitantly loving it but not ready to let it really soak in.

At that point in my life I was a huge perfectionist and had some serious protections in place so my heart wouldn't be hurt, I wouldn't have to look like a dork or be vulnerable. I was an incessant planner so that every aspect of my life would look good and I could receive the accolades of others.   I planned so much in fact that many things never got done or even started because the perfection factor wasn't there. Looking back I both giggle and throw up.

Enter new principle!  Fire, Aim, Ready! These 3 words jumbled up changed many things for me in some scary ways.  This now meant that I would take action before the entire plan was in place leaving out the perfection factor.  It meant I would most likely make mistakes and risk looking silly, dumb or unprepared in front of others. The thought of this was almost more than I could take at first.  I remembered times in my life when I intentionally was silly and realized I was still breathing and that helped as I adopted the Fire, Aim, Ready principle into daily living.

Now, instead of seeking perfection before I start a project, I look at what I want as a desired outcome, what steps would be beneficial to take, what tools will be helpful and then...I leap. Sometimes I land well and move forward easily.  Sometimes I stumble and have to dust myself off.  Other times, its a full on fall and I get may get some scrapes and cuts.  Each time however, I look at how close I got to the target, make adjustments and fire again.  

Sometimes this process seems a bit like I am flying like a leaf in the wind and I get uneasy because I still like to have things planned or written out. However, when I am able to let go and trust the process and myself, the results are usually better than I could have planned them out to be. I've watched this occur over and over in my life with amazing results yet still find myself wanting to go back to strands of perfection. 

I love that we will continue to get opportunties to learn a lesson until we finally get it. This past weekend I had the opportunity to put many of my fire, aim, ready skills to work and was simply amazed and humbled at the results that took place. We were put in a situation where all of our planning and preparation was compromised and no longer valid and immediate big changes were necessary. So...we fired. Took note. Aimed...and fired again, all in a mostly calm fashion.  Lets be real, intense feelings were felt but were easily let go of in order to move forward in an almost seamless fashion.

So, where are you planning and preparing to the point that you are frozen with perfection?  Are you willing to take a leap of faith to accomplish your goals or dreams? Are you willing to trust yourself, let go of old thinking and start practicing the new?  Enter Fire, Ready, Aim!  Where will you start to practice this principle that will set you free from the perfection monster and start reaping the rewards of purposeful creation? 

You have gifts and talents that only you can share and people are out there waiting for you to be brave enough to share them.  Your story and experiences and valuable beyond measure and what you give them credit to be. It's time to stand up to the line, take your talents, fire and start making a difference, not only for others but for yourself too. Just like exercise strengthens the body, everytime you fire strengthens the core of who you are.

Fire!  Aim!  Ready!  Keep Firing!  Keep firing til you reach your goals. Watch how you get closer. Laugh at yourself. Celebrate.  Fire again. And again. And again!  We're ready and waiting to be blessed by your gifts and talents.  

As I end this blog I am firing to my next adventure. I say thank you for reading my thoughts over the past few years and for the interactions I have had with you. Your lives have touched mine and I look forward to what our new adventures will be as we continue to Fire, Aim, Ready.  Here's to hitting our targets!

Until Next time...Go BE Great!

Jennifer Saunders

ACE Certified Personal Trainer

Reiki, Adventure Coach

ButtinGear, Every Day Superhero 

Plank Variations

Welcome plank challenge participants!

I hope your first week of the challenge has proven successful and you are more encouraged than ever! If you did not receive, or need another copy of the recommended plank training plan, here it is:

This plan includes regular stomach planks only, as shown below:

The stomach plank is what you will be tested on, but I wanted to give you some plank variations that may be fun to incorporate in your training that will help keep you excited throughout the month of April. Check out the following article by runningcompetitor.com that gives some great explanations and visuals. 

http://running.competitor.com/2014/09/training/7-plank-variations-strong-running-core_113126

Enjoy!

Until next time!

Hayley Earley, BS, CSCS, Pn1

hearley@mvhospital.net

Planks!!

Friends don’t let friends PLANK alone….

The plank exercise is one of the most unlikely exercises for you to have in your workout routine. The plank however is one of the most important components in building core strength and endurance for exercises such as push-ups. It is not exciting or flashy like the Power Clean, or Bench Press, but it will help you build strength in places those big lifts do not.

The plank works quite a few muscle groups including the Rhomboideous, Deltoideus, Triceps Brachii, And Biceps Brachii. All of which help you have great looking shoulders and arms. The Obliquus internus

 which gives you a tight tummy. Not to mention your lower body and hips working on the rectus femoris, Tensor Fasciate latae, and Tibialis anterior.

Here are a few tricks to getting your plank down perfect…..happy core work my friends. 

ghouston@mvhospital.net

Something New

Spring is here!! With the first day of Spring finally grazing us with its presence, there is a hint of cabin fever in all of us. Although there is no snow on the ground, there is still a chill in the air, and I know we are all eager for the warmth to come back. The sunshine, activities outside that don’t require wearing layers and layers of clothing, flowers and trees blooming. This is one of the times that I actually like change. Most of the time I try avoid it at all costs because it is uncomfortable and challenging, but the changing of the seasons I love! On the subject of change I would like to throw out a challenge to try something new this spring. With the weather getting warmer there are a lot more activities that are about to become available, I know we all have our favorites and tend to stick to those. But how do you know if you like something or not unless you are willing to try? In trying new things you may find a new hobby or love of yours! Now activities that I am suggesting are the type that will get you moving and active. But what is there to do you might ask; well let me help you with that. 

We live in a part of the state where we are close to many outdoor recreational treasures, there are so many new sites to see and experience. We have the Tetons and Yellowstone at our finger tips and if you haven’t been there lately or at all PLEASE take the time to do so, the beauty and the trails are endless and well worth the sort drive to behold all that they offer. Many of the trails and hikes are not difficult, they are as easy as walking the green belt that we have here, only difference is instead of seeing cars drive by you may see a buffalo or geyser shoot off. 

But we have many options closer that get you outside in the sun and moving such as...

Golfing – we have three golf courses here in Idaho falls, I am no pro that’s for sure but it is always fun for me to just hit the ball (or the grass when I miss) and it gets you walking around.

Green Belt Loop – Like I mentioned earlier we have a beautiful paved walk way by the river, grab a friend and go for a run or a brisk walk down by the water and enjoy the fresh air.

Kelly Cayon – many go there to ski in the winter but have you gone there to do some mountain biking? Don’t have a bike you say, there are bike shops in town that rent them. And it is an activity that the whole family can do.

Frisbee Golf – Something closer to home, Freeman Park has a great Frisbee golf course set up. Regular Frisbee's work just fine, and again it gets you walking and being active and you can do it with just two of you or a whole group!

Batting Range -Can you handle the fast ball? Put your batting skills to the test at the Field of Green Batting Range.

Sports – The city offers numerous team sports for adults and kids just head to the parks and rec web page and take a gander and what you might like to try. https://www.idahofallsidaho.gov/534/Parks-Recreation

Racing – Racing season has just begun and whether it’s your first mile or 5k or you may want to try your hand at your first long distance race there are plenty of options to choose from in this area, just put on your running shoes and start preparing. You may even catch the racing bug and find yourself signing up again and again

The point is there are so many options and new things to try to help you get active or stay active. I know it’s hard at first, but like anything in this life some of the hardest things turn out to be the greatest blessings! So have some courage grab a friend and try something new!

Getting ready for Summer

It’s almost spring and we all know what that means! Summer is just around the corner - YIKES!!

For most of us that means, hiking, swimming, camping, trips etc… the list can be endless BUT if our bodies aren’t ready we won't be able to enjoy those activities as much.  It’s not that you need to go to a gym 5 days a week and spend countless hours working out.  It’s also about enjoying life.

Do you know what it takes to be ready for Summer or what that looks like?   No? Well it’s about adding small increments of activity into your daily life,  Here is a list of some ways to become more active:

 1 - unplug yourself from your electronic devices

 2 - take the stairs as much as possible

 3.- park as far away from the front door as possible

 4 - cleaning either your house or garage

 5 - purchasing a pedometer to keep track of your activity

 6 - have walk meetings or book clubs or just a walk with your family

 7 - drink plenty of water, even adding more fruit is a nice addition

 8 - stretching or yoga

 9 - pick a hobby that you enjoy - whether it’s painting, woodworking etc…

10 - get plenty of sleep

The best time to start is NOW!  Otherwise, when Summer is here you’ll be wishing that you started sooner.

Never Be the Same

So when I was in my late 20's I remember standing in my Sugar-Salem home looking out the kitchen window at the beautiful Grand Tetons. This is something I did often and wasn't out of the ordinary.  However, on this day, it was different. On this day, I remember thinking  and actually saying to myself, "I don't ever want to climb the Tetons." I also decided I didn't want to run a marathon and a few other things.

Hmmm...fast forward a couple years and you will find me atop the Grand Teton. One of the four times I climbed it!  It was an experience that changed me and the direction of my life.  I learned so many things as I took each footstep with my fellow climbers and my vision was expanded beyond my belief.  I was stretched in so many ways. I pondered my mortality in a whole new light. I was inspired and given insight to Who I Am and my purpose.  As I stood on top of those 13,770 feet of magnificence...I knew I was changed...forever!

Fast forward a few more years and you find me running my first 100 mile race...The Pony Express 100! One of three 100 mile events I would do in a calendar year.  Mind you, I had still not run an official marathon at this point. As I camped with my crew the  night before the race and we stood by the fire, I knew something big was about to take place.

The next morning as I toed the starting line, a myriad of emotions filled me. Was I really about to do this? What was I thinking? Excitment beyond measure. 100 miles?!  YES...one step at a time. Again each step brought insight, wisdom, several potty stops behind tiny bushes, growth and perspective...just to name a few.  I learned to depend on my crew, who showed up for me in the most beautiful and unexpected ways.  

As I prepared to cross the finish line, I watched the sun rise for the second time and I knew I would never be the same! Standing at the finish line I could hear the sniffles of my beautiful crew and I felt their love for me and also knew, they would never be the same. 

Since that time several years ago I have made and taken opportunities to Never Be the Same.  In those various experiences I had moments of great fear and intense doubt.  I wondered what the hell I was doing and why I continue to choose to do such things. For me its about limits and testing my mettle and knowing I can do hard things...and in those hard things...I am changed forever and am never the same.

People often ask what I am most afraid of when they hear I am doing a long race or going to a forgein country or whatever crazy thing they think I'm doing.  While the distances present a certain concern, my answer almost 100% of  the  time is, "what  I am most afraid of is what I am going to learn about myself." Hands down, bar none, the scariest thing for me.  Why?  Because I might just find out I Am Way More Amazing than I ever thought I was and I might just have to be responsible for that knowledge.   

So my question to you as we move forward in this year is...Are You ready to Never Be the Same?  It's a biggie and we all say yes, but really...are you?  What things, events or activities are you holding back on? Where are you waiting for a little more preparation? Where are you waiting for the "right" time or to have "enough" money? My friends...the time is now!

Stop waiting and wondering and allowing the scary stories to grow bigger in your heads.  Take action! Do the scary thing and sign up now, have the hard conversation now, trust in yourself...Now! Create a different story. Create a different life...where you actually get what you want, because you just go for it.

I am forever grateful for all those rocky steps that took me to high places and far off finish lines.  I am forever changed and I look forward, still with some trepidation, to more finish lines and the  journey of growth with each step.  Will you join me?

Adventure awaits and is out there for the taking! Get your brave on and take it!

I look forward to seeing the stronger you at the top!

Until Next Time...Go BE Great!!!

Jennifer J. Saunders

ButtinGear, Reiki Energy Therapy

Intuitive Life & Transformation Coach

Ace Certified Personal Trainer

Behavior Change Specialist

Everyday Super Hero!