Monday, May 19, 2014

Makeover in Minutes Monday

It is a picture perfect Monday following a picture perfect weekend here in New Jersey.  I just took a very brief walk and held up face up to the sun to let it warm me, listened to the birds sing and let myself breath in the moment... ahhh... a micro vacation.  Beautiful!

In between the tornado of activities that is my life lately, I am battling to become more mindful, more intentional and more successful in completing tasks towards my goals.  It really is a fight sometimes, isn't it? 

Even as a personal trainer and health/wellness coach, I struggle to fit in exercise when so many of my activities cram in to fill the gaps.  I know how hard it is and I empathize with you, my wild woman sisters.  When?  When can I fit in an hour of exercise????!??  

Well, sometimes you have to plant seeds of exercise throughout your day.  After a bathroom break I will do 25 pushups against the sink.  Keep weights by your desk, or a kettlebell, and do some lifts on a break, or swings.  Get up and walk around the building/house.  Run in place for five minutes.  Naturally you want to schedule in serious workouts on your calendar and keep those appointments with yourself sacred and untouchable.  But let's face it - there will be times when kids demand your schedule, work requires overtime, or you simply cannot get up early on a given morning.  It happens.  So while I'm not saying design loopholes for excuses not to exercise, I am saying plant those little seeds of of success so you can still exercise in spite of obstacles that come your way.  

Today I found on Pinterest I found a very good quick AB series that you can do in 10 minutes.  You can do ANYTHING for 10 minutes (okay... maybe not hold your breath or stand on hot coals...but seriously) and here's a sweet little series of moves to get that core tight.  

As always, check with your doctor first before starting ANY exercise program and do at your own risk.  The only one I don't personally recommend on this routine is the 20 leg raises, as that can put undue stress on your lower back and the way they show it there is no support for your neck - refrain from this exercise!  I would also put my hands behind me to stabilize myself on the flutter kicks.  Additionally, on the crunches, keep your elbows behind your line of peripheral vision and look straight up at the ceilNever do any exercise that causes you pain.  If you can't do all of these in one set, then do one here, one there during the course of your day.  Use common sense, do what you can, slowly, when you can - no competition.  

Start your week off right - be mindful, be intentional... plant those seeds and before long your body will blossom with health!  And speaking of daily things to do for your health, I am LOVIN' my shakes by Shakeology and HIGHLY recommend them for the best "meal" of your day.  For more info go to:  Lose weight, feel great, and delish to boot!   


Coach Linda Bush

Monday, May 12, 2014

Mindfully Make the Most of It Monday

Have you ever spent time around someone who wore cloud gray-colored glasses (the opposite of rose-colored glasses)?  You could be in a perfectly content and happy mood, and their constant negative comments begin to drain you until you are completely exhausted.  Or… have you been guilty of being that person that is draining those around you?

Trust me, I can be the queen diva of critical crabbiness.  I know when I’m being that way because I get sick of hearing myself talk and whine and complain.  I don’t even want to be around me.  Not all that long ago my dear best friend called me out on this (God bless her courageous loving heart that kicks my butt when I need it) – alerting me to the fact that I seemed to always have something negative to say.  I was really surprised, because I think of myself as generally being a bit south of sickening sweet positive Pollyanna.  Boy, was I wrong.  I had chosen to allow myself to put on the blinders to all that which was good and see only the "yuck" of things in my life.  So I’m not pointing fingers and judging here.  And I'm not talking about the occasion moods or down moments, either -- we all have those occasionally.  Nor am I addressing the seriousness of depression.  What I’m trying to highlight today is our need to be careful – mindfully weeding out the words and attitudes that drag you and those around you down like quicksand. 

Negatively litters your world (and everyone else’s, too).  Instead of looking at the beauty of the spring wisteria blooming alongside the road, you complain about a pothole or the driving of the person in front of you.  You grump about what you don’t have instead of everything around you (including people) that you do have in your life.  You get so self-focused on “all” that may be going wrong in your life that you forget to see the blessings and gifts you are surrounded by at every corner.  You spread your wet blanket over others and become the Eeyore that people will begin avoiding because your words and attitude are unintentionally pushing them away.  It’s unhealthy for you... and for those you love and love you.

I want you to take a moment to look around the room you are in, and notice everything red.  That’s right, take minute and intentionally focus on the red.  Now close your eyes.  Think about everything in the room that is… GREEN!  Yup, green.  Very simple lesson – what you focus on, give your time and attention and thought life and energy to… is what you remember and what affects you and what you see.  So stop your whining and complaining and grousing… and begin focusing on all you are and have and can be.  Stop driving away the people and beautiful moments in life and begin embracing all the many wonderful and positive things. Make it a practice each morning to think of three things for which you are grateful, and before you go to bed at night write down three blessings that happened in your life today, from the big things to a butterfly you may have seen to the fact that you have clean drinking water and a flushing toilet and eyes to read this blog posting!

The pity party is over my friend… close and lock the door on it, toss away the key, and begin celebrating your life... which is too short to spend it any other way!


Wednesday, May 7, 2014

Tickle Me Tuesday

Because some days you just need one little thing to make you laugh so hard your stomach hurts (which, in turn, works your core muscles)!!!

Exercise your core and enjoy!


Coach Linda

Monday, May 5, 2014

Motivation Monday

I'd like to take this Motivation Monday to announce that I am now an official independent Beachbody® coach!  In addition, I am psyched up to switch up my workout routine by adding the P90x to my routine, along with my "Linda's Lollapalooza Wedding Workout" that I'm training myself for... since the big day is only six weeks and four days away - that's right, in 46 days I have a beautiful wedding dress to fit into as I walk down the aisle to that man o'mine!  Yikes!  Is there any woman that doesn't freak out a bit about her body when faced with this?!?!?!  I love a workout motivational phrase I read recently:  "The harder you work out, the weaker his knees will be!"  LOL!

So, I am adding P90x to my repertoire of Pilates mat, Pilates Reformer, Body & Soul group fitness, kettlebells, TRX and stretching.  Yeah, I get bored easy!  

In addition, I am adding a delicious and nutritious health option to my clean and healthy eating habits - the Shakeology® shakes.  I have known about them for awhile and curious, so after research and then taste tasting them, I was sold!  Talk about yum-eeeeee!  Lovin' it - I feel like I'm cheating when I have this mouth-watering, creamy, icy cold and oh-so-satisfying shake.  What's better than that?!?!?

If you'd like to join me in kicking up your own workout, here are my links:

Beachbody P90x:

And while I'm taking a brief sabbatical from life coaching until after the wedding dust settles, mark it on your calendar that I'll be back coaching in person, via email, phone or Facetime/Skype in July!  In the meantime, keep following me here, and join me as I coach myself into the best physical shape of my life.

Blessings for your optimal 360 health,

Thursday, May 1, 2014

Wild Woman Wednesday

Wild Women are courageous!

Recently I shared with you information on a speaker/author that I found very powerful - Margie Warrell.  In fact, I'm featuring her book as our book of the month in May.  Well, here's a fun yet revealing quiz that Margie has on her site - it's the "Courage Quiz", and will help you discover your "Courage Quotient."

I think these kind of quizzes can be very helping in discovering your strengths as well as areas where you might like to work on to improve.  It will only take a few minutes to answer, and I hope you will have new insights into your courage levels.  You may be surprised!

So exercise your courage and take the quiz today!


Coach Linda