Why We Fail

I can

We fail when we say no to a challenge that scares us. We fail when we play small or wait to be picked. We fail when we let fear hold our life hostage. We fail when we hesitate to speak our truth, act in alignment with our core values or say I love you. We fail when we use our old outdated stories as an excuse for why we can’t have what we want in the present. We fail when we don’t get up when life knocks us down. You see the only failure there is failure to act. Failure to lean in, step up and make things happen. Setbacks are opportunities to learn and grow.

Take away: You were born with wings. Sometimes you have to jump off the cliff and know your wings will appear. They will.

Keep it lit!

Coach E

 

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Erik Hajer is an award-winning trainer, life coach, presenter, athlete and author. Check out his blog/vlog for more secrets to living a fit and happy life you love. http://erikhajer3.wpengine.com  

 

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Just Show Up

regret-that-workout

 

The secret to success in fitness and in life is consistently showing up. Often we blame out lack of resources for to taking action (the greatest of which is time.) Remember it’s not your resources, but your resourcefulness that determines your destiny. 

Today I invite you to meet yourself where you are and with what you have. Keep in mind it’s progress and not perfection that lights you up and makes you feel the most alive. 

 

Take away: Show up. Get resourceful. Take action. Notice how good this feels. 

 

Erik Hajer is an award-winning trainer, life coach, presenter, athlete and author. Check out his blog/vlog for more secrets to living a fit and happy life you love. http://erikhajer3.wpengine.com  

 

 

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4 Amazing Benefits of Interval Training

interval training

Interval training defined as alternating bursts of high intensity activity followed by intervals of lighter activity can have amazing effects on your health and physique. Here’s what it can do for you:

 #1 Burn more calories in less time.

 #2 increases your basal metabolic rate (the rate you burn calories at rest) so you will be a fat burring machine for the next 24 hours after an interval session.

 #3 Strengthens your heart and cardiovascular system.

 #4 You can do interval training using any exercise modality that elevates your heart rate. For example; power walking, biking, jumping rope or swimming. 

 

Give these two workouts a go:

 

Workout 1

Warm-up

10 x 1 min. @ PE 8.5-8.8 each followed by 1 min. recovery

Cool down

 

Workout 2

Warm-up

5 x 2 min. @ PE 8.5-8.8 each followed by 2 min. recovery

Cool down

Notes

1) PE stands for perceived exertion. This is a scale from 1-10 with 1 being lying on the couch and 10 being an all out effort. This is your perception of exercise intensity during your interval.

2) This can be done with ay type of exercise that gets your heart rate up.

 

Let me know how it goes! 

 

Erik Hajer is an award-winning trainer, life coach, presenter and author. Check out his blog/vlog for more secrets to living a fit and happy life you love. http://erikhajer3.wpengine.com 

 

 

 

 

 

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Need a Boost? Do This.

 

 good mood

Coach E here:

Food is perhaps the most abused anxiety drug and exercise is perhaps the most underutilized antidepressant.

Take away: If you need a boost get moving. Emotion is created by motion. As little as two minutes of movement can change your biochemistry and can give your day a hit of awesome!

Get after it!

 

How did you get your hit of awesome today? Post below and let us know! 

 

 

 

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Serious or Curious?

 

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Coach Erik here:

In life we get what we must and not what we “should.”

I invite you to think about all the times you’ve taken inspired action when you were absolutely committed to making something happen. Chances are you found a way no matter what obstacle stood in your way. Your mission was a must. You were focused. You were determined. You got knocked down yet you kept getting back up. You were petrified of failing, but you took determined action anyway.

Take away: Success leaves clues. When it comes to transforming it’s not a matter of can you, it’s will you. Will you?

 

Erik Hajer is an award-winning trainer, life coach, presenter and author. Check out his blog/vlog for more secrets to living a fit and happy life you love. http://erikhajer3.wpengine.com 

 

 

 

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WARNING: Exercise May Cause Abundant Health & Happiness

warning- exercise can cause health and happiness!

 

 

 

Coach Erik here: Most people begin an exercise program because of the way they want to look. They stay because of the way it makes them feel.

The secret to lifelong fitness and wellness is to focus on how good it feels to move. When you anchor joy to the experience of exercise you become emotionally and chemically anchored to that experience. This is the genesis of motivation and inspiration. I offer over time you will feel drawn and compelled to move not because you “have to” or “should” but because you “want to” and “get to.”

Take away: I invite you to focus on how good it feels to exercise without judgement. Make it fun. Remember the best type of exercise is the one you enjoy the most. 

 
About:  I want to help you live a fit and happy life you love. I am an award-winning fitness and life coach, key note speaker and author who has helped thousands of people take inspired action since 1995. 
 
Free videos and enlivening conversation @: http://erikhajer3.wpengine.com

 

 

 

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Liquid Awesome

liquid awesome

 

 

Coach Erik here:

 
Need a hit of awesome today? I invite you to move.  Move with unbridled passion. Move with  intention. Move with reckless joy. 
 
Take away: I offer being fit for life has nothing to do with how you look and everything to do with how you feel. Keep it fun today and remember, everything counts! 
 
 

About Erik Hajer: I want to help you live a fit and happy life you love. I am an award-winning peak performance coach, key note speaker and author who has helped hundreds of people take inspired action since 1995. 

 
 Free tools and enlivening conversation @: http://erikhajer3.wpengine.com

 

 

 

 

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Fit: Making Your Visceral Connection

good mood

 

Coach E here,

Emotion is created by motion. Exercise floods your body with happy chemistry (serotonin, epinephrine, dopamine and endorphin.) 

People who make their fitness connection for life have become neurologically, emotionally and chemically anchored to how exercise makes them feel as opposed to how it makes them look. Over time exercise becomes something they get to and must do as opposed to something they should do.
 
It all starts with action. Every act of fitness (no matter how small) is a cause set in motion that connects you to the joy of movement on a visceral level.
 
Take away: Getting viscerally anchored to how exercise makes you feel is a key to lasting motivation and staying fit for life. 
 
 
About: I want to help you live a fit and happy life you love. I am an award-winning peak performance coach, seminar leader and author who has helped hundreds of people take inspired action since 1995. 

 

Free tips and tools abound @: http://erikhajer3.wpengine.com

 

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Travel Fitness Tips: Staying on Track While You’re on the Road

maintain fitness while traveling By Mike Manning

 

Staying fit while on the road can be very difficult for many travelers. Temptations abound. Too often, when travelers return home they have lost all of their momentum from their fitness regimen. Sometimes they get it back. Sometimes they don’t.

Many of the common pitfalls that travelers fall into while traveling can be avoided with a little determination and planning. Let’s take a look at a few ways to ensure that your fitness does not suffer while you are traveling.

Booking your hotel

When it comes to travel fitness, planning starts with selecting a hotel. Many hotels now offer a variety of exercise options. Many have fitness centers in the hotel itself, exercise equipment, and running trails. Doing your research in advance can reveal these places. Go online before booking your hotel and look for hotels with gyms. On my most recent trip to San Francisco I booked a hotel that had a 24-hour gym by doing some research on a site called Gogobot, which gave me a large list of hotels in San Francisco. From here I was able to scan through the hotels and see which ones had the proper fitness amenities for my needs.

No gym? No problem.

If you cannot find a hotel with a fitness center, no problem. You still have options. For example, you could bring a yoga mat with you. You could perform yoga moves, stretching, and other types of aerobics right in your own hotel room. You could also bring a set of dumbbells or resistance bands. Resistance bands have the advantage of being more lightweight and packable.

Sometimes, a hotel without a gym does have walking or running trails nearby. If so, be sure to take advantage of the opportunity. Pack your running clothes and shoes. If you are unfamiliar with the area, be sure to ask the hotel staff if the area is considered safe.

You can also do aerobics near the hotel grounds. Jumping jacks, sit-ups, and other forms of aerobic activity do not require much space. Get moving. If your hotel has a swimming pool, bring your swimming trunks along.

Healthy eating

Probably the greatest temptation when it comes to travel fitness is overindulging in food or alcohol. While it is fine to indulge occasionally, it is important to show some restraint in this department.

Find a restaurant that caters to your individual dietary needs. Eat salads, while taking it easy on the fattening extras. Eat normal portions and take any extra food with you to the hotel.

When you return home, get back into your normal exercise routine as soon as possible. The hardest part is the first few days. Once you have resumed your normal habits, it will be much easier to maintain.

 

For more about Mike and his unique insights on fitness, nutrition, travel and life, visit his blog:  http://mikemanningmusings.blogspot.com/

 

 

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Make Your Fitness Resolutions Stick in 2013

 

Coach Erik here: 

 

We’ve all been there. We take a break from our fitness and wellness habits during the holiday season and resolve to turn it “on” in the New Year.

The question is, how can we make our resolutions stick when our New Years momentum begins to fade? My offering today is my top 10 tips for living the fit and well in 2013 and beyond.

 

Tip #1: Make your health and wellness a top priority. Have a plan. Schedule time for yourself. Guard your time fiercely.

 

Tip#2: Have a compelling “why” for taking consistent inspired action. If your why is big enough the how will show up for you.

 

Tip#3: Maintain a positive attitude. What we think about we bring about. Keep it positive.

 

Tip#4: Engage in exercise that is fun and compelling. Stop working out and start “Playing Out.” Make exercise fun.

 

Tip#5: Let go of judgment, shame, and guilt associated to your body and your actions. Instead of “failure” consider there is only success and learning (you get to set the rules of the game!) Consider you are perfect yet unfinished. Nothing needs to happen for you to feel love, joy and success NOW. Happily achieve versus achieve to be happy.

 

Tip#6: “Nuke” your scale and instead concentrate on how you feel. People often come to fitness because of they way they want to look. They stay because of the way they want to feel.

 

Tip#7: Let go of “have to” and “should” and dwell on “get to” and “Must.”

 

Tip#8: Actively feed your mind with positive books, people, and media. Surround yourself with positive energy.

 

Tip#9: Nourish your body with healthy, energizing foods. Notice how your food choices make you feel. Decide how you want to feel and ask yourself the question, “is this choice serving me or stealing from me?” (energy, health, well being etc.) Choose foods that serve your health and wellness.

 

Tip#10: Seek happiness and Joy in the daily journey of fitness and wellness. Give yourself permission to feel alive  and “arrive” every day!

 

Take away: I invite you to make every day your January 1st. Know that every moment is a new beginning filled with endless possibilities. Resolve to make fitness and wellness a joyful, judgment free lifestyle and not simply a means to an ends.

Now that is a resolution that sticks.

Live Fit and Be Well,

Erik

Erik Hajer is an award-winning trainer, blogger and author of the book, LIVE FIT AND BE WELL: A Personal Transformation Workbook.(Amazon: http://amzn.to/t3z97A) In addition to training for life, he is a 13-time marathoner and 5- time Ironman Triathlon finisher.

 

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