Coach Erik

Back on Track

erikhajer — Tue, 13 Mar 2012 16:58:31 +0000

Are you looking to get back on track with your fitness and wellness?

If so, I invite you to claim today as a guilt-free, failure free, no-fault fitness and wellness day! Give yourself permission to be where you are without judgment, self-criticism, or guilt. Let go of the notion of “good and bad.” Go with your flow, learn from setbacks, and have faith that your way will present itself. Instead of striving for perfection consider slow and steady progress. Allow yourself room to evolve without pressure. Seek joy in the adventure. Notice the inner space and lightness that’s created when you decide not to weigh yourself down with expectations and “arrive” every day. If you fall off your path.. be honest with yourself, let it go, and resume your quest! If you miss week of exercise.. let it go! If you binge on foods that are not in line with your plan.. let it go and resume! If you feel as if you’re constantly taking one step forward and two steps back… don’t sweat it! The question is, how are you going to turn this challenge onto a positive?

The good news is you get to make thousands of choices today. No matter how disconnected you may feel or how may setbacks you may have had, one action, no matter how small, toward your intention and vision is a game changer, a cause set in motion.

Take away: Clam today as a guilt free, failure free, judgment free fitness and wellness day. Let go of the past, stay open, take action and never ever give up!

Live Fit and Be Well,

Erik

About:

Erik Hajer is an award-winning trainer, blogger and author of the book, LIVE FIT AND BE WELL: A Personal Transformation Workbook.

He has helped thousands of people live the fit, vital and empowered life they deserve.

In addition to training for life, he is a 13-time marathoner and 5- time Ironman Triathlon finisher.

www.coacherik.com

Willpower Doesn’t Work. This Does.

erikhajer — Fri, 10 Feb 2012 14:45:32 +0000

Coach Erik here:

Have you ever felt as if you were fighting your mind as you pursued positive changes in your life? Have you ever felt out of control, behaving in ways that you knew did not support your wellness? If so, you are not alone. At one time or another, most of us have experienced self-sabotaging behavior. And we generally rely on willpower to get us back on track.

My offering today is excerpt is from my book, LIVE FIT AND BE WELL (Amazon: http://amzn.to/uDXfxa) inviting you to let go of willpower and instead utilize the transformative might of what I call your whole power.

Using willpower to overcome internal roadblocks is like trying to break through an iceberg by chipping away at the tip. Unless you address what lies beneath the surface, you will remain stuck in your old patterns. That’s because when you rely on willpower to make changes in your life you are most likely focusing your attention on what you don’t want. If you’re constantly saying, “I don’t want to be overweight,” you are attracting fear and anxiety about things that contribute to being overweight. Trying to resist what you don’t want will only attract more of the same. Whatever you resist you empower. The transformation begins when you shift your focus from what you don’t want to what you do want. For example, “I want to be happy, healthy, and active!”

While mainstream diet and exercise plans focus on willpower, I invite you to discover your “whole power.” You’ll begin to leverage your whole power when you learn to align your thoughts and actions with what you intend to create in your life. When you unleash your whole power in the direction of your dreams, you become inspired to take action-not because you should but because you must. The difference is feeling as if you are purposefully gliding down the river of your life versus forever fighting the current.

About:

Coach Erik Hajer is an award-winning trainer, blogger and author of the book, LIVE FIT AND BE WELL: A Personal Transformation Workbook. He has helped thousands of people live the fit, vital and empowered life they deserve. To learn more about Coach Erik and how to awaken your whole power, visit his website:

www.coacherik.com

Quick Fix Diets Don’t Work. This Does.

erikhajer — Fri, 03 Feb 2012 16:27:55 +0000

Coach Erik here:

Quick fix diets lead to long- term frustration. I believe the solution to eating well for life lies in the principal of mindful eating.

Mindful eating can help you:

1) eat in a way that supports abundant fitness and wellness.

2) cultivate a positive, empowering relationship with food that does not require obsessive dieting, deprivation, or “willpower.”

3) make food choices from a position of strength and awareness.

Today’s offering is an introduction to mindful eating taken from by book, LIVE FIT AND BE WELL: A Personal Transformation Workbook.

Most diets focus on controlling what you eat. Over time this often leads to deprived, guilty and frustrated feelings. Mindful eating invites you to create a harmonious relationship with food that is void of judgment of self-criticism. It empowers you to enjoy all that food has to offer while nourishing, healing, and energizing your body and your life.

The cornerstone of mindful eating is awareness. For example, an awareness of hunger, fullness, cravings, mood, taste, surroundings, etc. Deliberate awareness promotes balance, choice, wisdom, and acceptance. Over time deliberate awareness can free you of reactive habitual patterns that affect how you think, feel and act.

As you become more attuned to the direct experience of eating and the accompanying feelings of health and vitality, you gain insight into how you can achieve specific fitness and wellness goals without dieting. This intuitive approach is internally directed and gives you the power to make choices that are void of “good” and “bad” as well as self – criticism and judgment.

About:

Coach Erik Hajer is an award-winning trainer, blogger and author who has helped thousands of people live the fit, vital and empowered life they deserve.To learn more about Coach Erik and his new book, LIVE FIT AND BE WELL, visit his website:

www.coacherik.com

Let The Light In

erikhajer — Wed, 01 Feb 2012 21:33:45 +0000

Coach Erik here:

My offering today begins with a famous quote by songwriter and poet Leonard Cohan:

“There is a crack in everything. That’s what let’s the light in.”

It’s not a matter if you will face adversity in your life it’s a matter of when. When adversity strikes, I invite you to use it as an opportunity to let the light in. Know that you are NOT alone. Stay open. Stay positive. And as always remember, you are a lot stronger then you think you are.

For those of you who are struggling, or going though a rough patch, please know I am thinking of you today. I offer you this poem in hopes of reminding you that you are not alone.

You Are Not Alone

By Erik Hajer

It may feel like it will never get better.

Know that it will.

It may feel like the mountain is too high or the abyss is too deep.

Know that it isn’t.

It may feel like you are all alone.

Know that you are not.

I invite you to stay strong today. Know that there is something inside of you that is superior to your current circumstances.

Thinking of you,

Erik

About:

Erik Hajer is an award-winning trainer, blogger and author who has helped thousands of people live the fit, vital and empowered life they deserve. To learn more about Coach Erik and his new book, LIVE FIT AND BE WELL, visit his website:

www.coacherik.com

The Joy of Judgment Free Exercise

erikhajer — Fri, 13 Jan 2012 02:50:04 +0000

Coach Erik here:

Children play with abandon. They aren’t concerned with what other people are thinking of them, could care a less how long it takes them to run across a field, or how “good” they are at climbing on the jungle gym.

I was reminded of this the other day as I witnessed Bianca (our 4 ½ year old) sing and dance her heart out in a private performance for Francesca (our 2 year old.) What struck me was the unabashed, unconstrained joy pouring out of her. There was no self-consciousness, no “am I good at this?” no “what will Francesca think?” No fear. No judgment. Bianca was at ease in her element. Expressing. Being.

I invite you to remember that you too can exercise and live with joy and abandon. To remember that you were once a child, not tainted by expectations or a need to prove your worth, but simply a need to express yourself, as you are, without shame, in all your glory.

Live Fit and Be Well,

Coach Erik

About:

Coach Erik Hajer is an award-winning trainer, blogger and author of the Book: LIVE FIT AND BE WELL: A Personal Transformation Workbook.

In addition to training “for life” Coach Erik is a 13-time marathon and 5-time Ironman triathlon finisher and was named one of the top trainers of 2011 by Boston.com. Erik lives and plays outside of Boston with his wife and two daughters.

For more about Erik and the LIVE FIT AND BE WELL visit his website:

www.coacherik.com

Facing Your Dragon: Breaking Through Fear & Self-limiting Beliefs

erikhajer — Mon, 02 Jan 2012 16:03:35 +0000

When I was 5 years old I was convinced there was a dragon living under my bed. To protect myself, I coerced my way into sleeping on the sofa in the living room (much to the chagrin of my parents!) After a few nights of heated coaxing, I mustered the courage to look under the bed and face my dragon. Armed with a plastic knife, catcher’s mask and baseball bat I peered under my bed expecting to do battle with my dragon. To my surprise (and relief) all I found was a few dust balls and ironically, an old Puff The Magic Dragon sing along book from nursery school (not the fiercest dragon in the world!

Perhaps the greatest obstacle in the quest to take inspired action is fear. Fear in this context is fueled by beliefs. ”What if I fail?” “What if I succeed?” “What will I have to give up__” “What will people think?” “I’ve never been able to stick with it in the past” “I’m not athletic” “I’m lazy and unmotivated” “I don’t have what it takes” “I don’t deserve it” “I don’t have time” “It’s always been this way.” etc.

Beliefs are rooted in the past. We base our beliefs on past “evidence” and use this evidence to make decisions based on what we believe will happen in the future. The challenge is we can unintentionally hold our ability to take inspired action hostage by not embracing the unlimited possibility of the present moment.

Breaking through fear and self-limiting beliefs is similar to a 5 year old looking under the bed and facing his/her dragon. Chances are the dragon is not real and you discover you’re more powerful and magnificent then you thought you were!

Here are a few suggestions for taking inspired action in spite of fear/ self- limiting beliefs:

1) Stand Up to Your Fears/Self-Limiting beliefs:

Standing up to fear/self-limiting beliefs is like standing up to a schoolyard bully. You must look the fear in the eyes and say, “I will not be controlled by you any more!” Notice how fears/self-limiting beliefs cower in the presence of your authentic self.

2) Challenge Your Fear/ Self- Limiting beliefs With New Evidence:

Nothing challenges self-limiting beliefs and fears more then creating new evidence in the present moment. New evidence supports new empowering beliefs, which over time can dissolve fears/ self-Limiting beliefs.

3) Argue with Your Fear/Self-Limiting Beliefs:

Someone once said F.E.A.R stands for: False Evidence Appearing Real. Make sure you tell the fear, “You are not real” Support your argument your new empowering evidence. Build a case for a new empowered path.

4) Have Courage:

Fear is often not rational. Is this fear real? Is there a way to adapt and adjust? What’s the next baby step? Keep in mind courage is not the absence of fear, but inspired action in spite of fear.

5) Have Faith:

Trust that the way through self-limiting beliefs/fears will present itself. Dwell on why you must breakthrough this self-limiting belief/fear. How would your life be transformed if this belief/fear were no longer true?

6) Get Creative:

I invite you to use the following mantra to spark creative ideas for breaking through limiting beliefs/fears:

I am confident I can / I am_____ (Attribute/Action) Even though I have felt (Self-limiting belief/ fear) in the past.

Take Home Message:

Is there something you’re putting off? A decision you need to make? A conversation you need to have? An action you have wanted to take? Is there a particular self-limiting belief or fear that has been holding an area of your life hostage?

To begin the process of breaking through I invite you to:

Stand up to your fears/self- limiting beliefs

Challenge fears/self- limiting beliefs with new evidence

Argue with fears/self-limiting beliefs

Have courage

Have faith

Get creative

Take action!

In closing, I invite you to get off your “sofa” and courageously face your “dragon.” It doesn’t have to be perfect. You’ll be amazed at how good it feels. And at the very least, you will be able to sleep a little sounder in your big boy/ big girl bed!

Live Fit and Be Well,

Coach Erik

About:

Coach Erik Hajer is an award-winning trainer and author of the Book: Live Fit and Be Well: A Personal Transformation Workbook. In addition to training “for life” Coach Erik is a 13-time marathon and 5-time Ironman triathlon finisher and was named one of the top trainers of 2011 by Boston.com

Erik lives outside of Boston with his wife and two daughters.

Adapt & Adjust

erikhajer — Tue, 29 Nov 2011 22:01:24 +0000

Coach Erik here:

When life challenges you there are two words that when put into action can immediately turn things around. Those two words are, ADAPT and ADJUST.

This is based on hard science:

The human body is biologically hardwired to adapt and adjust to harsh environmental conditions. Humans have successfully lived in humid rain forests, high altitudes, deserts, arctic wastelands, and densely populated cities. In addition we have the innate ability to respond to internal and external stresses. Our body-minds have the ability to fight viral infections, deal with mental and physical trauma and reach amazing levels of peace and relaxation.

The take away message is this: when the situation feels hopeless, when you feel like you have no control, or you feel like giving up adapt and adjust. Perhaps this means adjusting expectations. Perhaps it means letting go of perfection. Maybe it means shifting your original plan and starting on a new path.

I invite you to stop fighting the situation and start adapting and adjusting to it. I offer you can control only two things in life, your thoughts, and actions. Take back control by asking yourself this key question: “How do I need to adapt and adjust?” Listen to your heart and take action.

Remember you are more powerful then you think you are.

Live Fit and Be well,

Erik

Giving Thanks on Thanksgiving

erikhajer — Tue, 22 Nov 2011 18:06:59 +0000

Coach Erik here:

Yesterday I was the recipient of a wonderful gift. A friend took my hand, looked me in the eye and said a heartfelt, “Erik I am so thankful for you. I will be thinking of you on Thanksgiving.” This simple statement touched me deeply at the core and reminded me of the power of gratitude.

I challenge you to give heartfelt thanks to at least five people this Thanksgiving. I invite you to notice how the experience of being thankful makes you feel.

I have a strong feeling you’ll be amazed at the results.

Live Fit and Be Well,

Erik

If you enjoyed this post you may also enjoy Erik’s other fitness sparks and wellness musings. You can find these and other transformational tools at: www.coacherik.com

Finding “It”

erikhajer — Thu, 17 Nov 2011 15:27:32 +0000

Warm greetings!

Coach E here:

Today’s offering is a poem I wrote about “digging deep” and going for it when the going gets tough in training and in life. I invite you to continue to look within. Chances are you’ll find exactly what you need to carry you through. Remember, you are a lot stronger then you think you are!

Live Fit and Be Well,

Erik

Finding “It”

By Erik Hajer

5am. Rainy.

The Hill Beckons.

Expectation. Trepidation.

Burn. Gasp.

The Hill Taunts.

Give Up? Cave In?

Strong. Scrappy. Steadfast.

Summit. Satisfaction.

Repeat.

If you enjoyed this post you may also enjoy Erik’s other fitness sparks and wellness musings found on his website: www.coacherik.com

Erik’s Blog: Remembering Your Greatness

erikhajer — Tue, 15 Nov 2011 18:08:55 +0000

Coach Erik here:

My offering today is an invitation to remember your greatness. You may be feeing stuck. You may be feeing overwhelmed and stressed. You may be feeling much less then “great.” If this speaks to you, I invite you to remember that you are bigger then any challenge you may be facing right now. Here are a few suggestions for remembering your greatness today:

1) You are in charge of your thoughts and actions. Think your way out of the “blahs” by focusing on what you CAN do instead of what you can’t do. Stay positive. This too shall pass!

2) Success leaves clues. Remember times in your life you felt empowered and strong. What were you doing? How did you talk? How did you walk? How was your life set up at the time? What “success clues” can you use in this situation.

3) Remember you are one of a kind. You are a once in history event. You are a miracle. What will you do with your miracle?

4) Remember you cannot go back and make a brand new past. But you CAN start today and make a brand new ending. How will you live today? Your choice.

5) Remember the truly great are the ones who help others feel that they too are great. If you’re not feeling it, help someone else feel it. Something magical happens when you give away what you want.

Take away:

You are bigger then any challenge you may be facing right now. I invite you to remember your greatness by focusing on what you CAN do. Success leaves clues. Are there other times in your life when you felt empowered and strong that can be recreated in this situation? Remember you are a once in history event. You are a miracle. To remember your greatness help someone else feel great. There is magic in giving away what you want.

Live Fit and Be Well,

Erik

If you enjoyed this post you may also enjoy Coach Erik’s other fitness sparks and wellness musings which can be found @ www.coacherik.com