Total Customized Fitness

07/20/2022

Total Customized Fitness is part of The Wellness Coach! Check out recent posts here ➡️ https://www.facebook.com/thewellbeingnesscoach/

Leadership development focused on mental, emotional, and physical health, energy, and performance.

05/24/2021

Now this is inspiring! Michelson hadn't posted a top-10 major in five years and yesterday he became the oldest person EVER to win a major championship. The odds were stacked against him. And, he just kept plugging along. He did it. He won. Wow!

The most intriguing part to me was his mental and physical prep. "Elongating your focus," defines how he practiced focusing. He would play for longer periods of time, 36-48 holes literally to practice keeping his focus for longer periods of time. That's a LONG time to focus! That's inspiring to me as I practice staying focused to follow through on what is on my calendar today.

As for the food part, the bottom line, he just cut out the crap.

Simple? Yep.
Easy. Not necessarily.

I love Phil's story because he reminds us that victory, on the course, or in life, doesn't have to be complicated. And it doesn't have a shelf life.

Congratulations, Phil.
And thank you for the inspiration!

05/21/2021

A friend sent me an excerpt this morning that hit home. We've been working on relationships this past month & the role of "victim" comes up frequently. We can be victims of many things-crimes, physical assaults, verbal abuse, accidents...the list is literally endless.

But, the worst victimization of all is created in our own minds. I see this regularly in my own life & in others when we blame our thoughts & actions on the external environment. It can be as minor as breaking a promise to ourselves so that someone else will feel better....we tell ourselves that we "had" to do something for the betterment of another person. This is super prevalent in choosing unhealthy behaviors & justifying them. I know. I am guilty of this too.

That is why I love this quote & Victor Frankl's work so much. Even in the midst of the most atrocious circumstances, he still maintained control over his own mind, his own world.

I am humbled & awed by this ability. And, oh so grateful to be reminded of when I have let myself slip into victimhood, and, most importantly, how I have the ability to slip right out of it.

Simple? Yes.
Easy. Not at all.

But, if Dr. Frankl & so many others could do it in such circumstances, then I certainly can too.

From my friend:
https://lnkd.in/gqcYEHd

05/17/2021

The Mason-Dixon Line. The Berlin Wall. The 38th Parallel.
The fence in your yard.

We have geographical boundaries.
And we have mental, emotional & physical boundaries.

Or at least we try to.!
With access to technology and constant communication, it is easy to get sucked into other people's words and literally, put their needs before ours. It's easy to blur the boundary lines.

We inherently can tell the difference when someone is giving a healthy boundary, versus when they are trying to intimidate or manipulate us.

"If you need to smoke in here, then I'll step outside," is a clean boundary. Especially when it is said with genuine neutrality or empathy.

"If you don't put that cigarette out, then I'm going report you," is a threat.

And..drum roll. "If you smoke in here, then I will report it to the boss," can also be a boundary.

It's all in the intention, which is clearly articulated with tone of voice, body language &, of course, action.

So, set your intention.
And, start with you.
What boundaries do you need to create the healthiest body & mind? Start with the non-negotiables-family & friend time. Time for your wellness - your sleep, meals, exercise and down time.

Then, practice sharing them.
And practice keeping them.

05/14/2021

Committing to love is not easy. especially when:
🚽 they keep leaving the toilet seat up,
👂🏻 or keep reminding you how you don't listen,
❤️ or they don't say I love you often enough.

"I do love them, I am just angry right now."

Committing to love literally means finding your feeling of love inside your own body. Right in the midst of their behavior! Gulp. That's a hard one-especially if you are used to crossing your arms across your chest, giving the silent treatment or slamming cabinets.

We somehow believe that there is some value in putting the feeling of love aside in order to feel something else.

That is just down right silly.

No one else gets to feel our anger or annoyance. We are the ones who get to feel it! WE voluntarily forgo the good feelings for the other. (Which, by the way isn't good for OUR health!)

Committing to love (or any positive regard) isn't easy. When we commit to love, it doesn't mean we agree with the other person or even that we won't leave. It does mean that we are committed to feeling love in the midst of that.

It means that we will have a clear head & heart to take our next right action.

Try it today.
When you notice frustration or annoyance bubbling up, see if you cant choose love instead.

01/19/2021

Yummy!!!

Have you ever made farro? This Italian whole grain is one of my favorites! 🥰

Enjoyed this Farro Salad a couple of times this week as I adapted it from the Farro Salad recipe

1️⃣ Prepare farro like you make pasta: Boil 1.5 cups farro until tender and drain.
2️⃣ Add 3 tbsp chopped shallots to a small bowl with a pinch of salt and pepper and 3 tbsp lemon juice
3️⃣ Let sit for at least 5 minutes
4️⃣ Whisk in 3 tbsp olive oil
5️⃣ Add 2 tbsp raw honey
6️⃣ Add salt and pepper to 3 cups cooked farro and toss with half the vinaigrette.
7️⃣ Toss farro with 1.5 pound roasted vegetables of your choice.
8️⃣ Enjoy! It gets better as it sits. 😋

This recipe may seem heavy on the honey, but it balances out the 🍋 and shallots. It isn’t sweet but feel free to add less honey if you want.

01/11/2021

Here's a clip from The Getting It Done Series I started last week. I was talking about how we can use the thought, emotion, action cycle on purpose to create our results. And how flipping amazing it is how quickly and purposefully we can use our brain on purpose (instead of it using us!)

But what about when the world creates crazy situations and we find ourselves in fight or flight mode? Or, we find ourselves doing things against our own will-like drinking, eating, yelling at our kids, being late? How do we keep doing our next right thing? The short answer is practice.

And practice is so much easier when we understand what the heck is going on inside of our heads. When we shine a light on the activity that is going on in there and slow it own, we can see the TEA cycle at work. The TEA cycle states that all action is a result of emotion and that all emotion is caused by our thoughts. So, if that is the case, then when we aren't following through, when we aren't taking action, we get to look at our emotions and thoughts.

THAT is the secret sauce to getting things done!
If you want to practice with us this month, join us for a free 4 week series here!

In just 15 minutes a day, get to the heart of habit change. Tap into what it means to lead yourself to whatever change you want!

01/08/2021

Leading from Within. What does that even mean? And what does that mean in today's climate? It means the same thing that it means in every climate. That NO MATTER what is going on around you, the way that YOU CHOOSE to REACT or RESPOND is a clear indicator of your ability to lead your own thoughts, emotions & behaviors.

There is an immense opportunity right now to choose to LEAD FROM WITHIN by being conscious of how we are reacting or responding to the world.

A reaction is instant. It's driven by beliefs, biases & prejudices of the unconscious mind. It is based in the moment, is survival-oriented & is based in fear.

A response comes from both the conscious & unconscious mind & takes into consideration the wellbeing of not only you but those around you. It is in alignment with your core values.

Reactions & responses can look the same. But they feel very different. A reaction prompts your adrenal glands to release a surge of hormones, including adrenaline & cortisol which has a whole host of effects on your heart rate, blood pressure & IMMUNE SYSTEM!

So, for both the health of you & all of us, as the world does what it is doing, let us all LEAD from WITHIN & choose our responses carefully.

You are a leader.
Be that today.

12/21/2020

Today is a day of GREAT change! It is so GREAT that Google collaborated with NASA and replaced the homepage logo in the Northern Hemisphere with an animated Doodle!

Tonight is the longest night of 2020, it is an incredible astronomic event called the "GREAT CONJUNCTION !" Saturn and Jupiter (the 2 biggest planets) are overlapping. The last time this event was as easily visible was nearly 800 years ago!!!

So, today is definitely a day to celebrate! Look to the skies about an hour after sunset. And as Jupiter and Saturn reverse positions in the sky, know that this is an opportunity for us to shift our positions as well. To see 2020 not as a year to forget, but as a year to remember.

To remember how we connected and loved one another through it all.

To remember those we lost and to commit to living as vibrantly as we can with the time we have left.

To remember that no matter what is happening in our small world, that there are unseen forces always in our favor.

What a beautiful phenomenon today to help us celebrate this amazing world full of incredible gifts!

I'd love to know how and what you are celebrating?