Chalene Johnson's Blog, page 121

Could a Lack of Sleep be Affecting Your Weight Loss Results?

Everyone knows that to lose weight, you need to be more active.  But did you know that a lack of sleep can actually hinder your weight loss efforts?  With the obesity epidemic spiraling out of control, so many studies are … Continue reading →

Your Attitude Equals Your Potential

Did you know that 87% of your success in life is determined by your attitude?  In fact, most top performers are hired not because of their knowledge but because of their attitude. Your attitude equals your potential. You’re capable of … Continue reading →

What Comes After Turbo Fire or ChaLEAN Extreme?

People always ask me, “After I complete Turbo Fire or ChaLEAN Extreme, what comes next?”  Well, for starters, keep going!  Just because these programs come with a workout schedule for a set period of time doesn’t mean you can’t continue … Continue reading →

For Success, Be a Student of Life

As our kids head back to school, or for some of us, we begin a new school year or routine, it’s a good time to remind ourselves that a formal education is just STEP 1 to success.  Being successful is really a factor of so much more than a diploma…

College Speakers without College Degrees

Last school year, my son had to give a speech, and I helped him do a little research. To get ideas for his speech, we watched YouTube videos of college commencement speeches. 

The funny thing about this research was that most of the extremely successful millionaires and billionaires giving these college commencement speeches had never actually received a college degree themselves.

 

So, what does that say about success?

What I think it says is that a degree doesn’t guarantee you’re going to be successful.  In previous generations, we were taught that if you got great grades and got into the best school and received the best education, you’d get the best job and be successful.

NEWSFLASH! Those days are over!

With the economy and job market the way it is, a great college degree doesn’t necessarily provide you with any extra security or mean as much anymore.  Even with a college degree, you can still get laid off, terminated, or replaced by somebody younger who’s willing to do the same job for less.

So, while I’m certainly not discouraging you from getting a degree, I want to remind you that to be successful, you have to be a student of life.

 

 

Develop Qualities that Make People Sit up and Take Notice

Become engrossed and obsessed with learning more about how to be a better you.

Learn about loyalty, honesty, and integrity.
Learn the habits of successful people. 
How do you develop these habits and characteristics and maintain them, so they become a part of your moral fiber? 
What types of skills do leaders have?

You know, leadership isn’t necessarily about charisma these days. 

There are some tremendously powerful leaders who don’t have charisma, but what they do have is loyalty, honesty, and integrity.  They have character.  They have opinions, beliefs, and commitments to other people. 

These kinds of qualities cause people to sit up and take notice.  Think about it… we are inspired and motivated by people with these qualities, and we identify them as strong leaders.

 

Become a Student of Life

So, as you send your kids off to school, or you begin a new school year or endeavor yourself, remember, a degree is just a small piece of the puzzle.  To truly be successful, you’ve got to be a great student of life.

Listen to audio programs in your car and make reading a priority.  Continually seek out ways to become a better employee, business owner, spouse, parent, friend, person…a better YOU!  Become a student of life!

Know that when you’re working on yourself, that’s the BEST way to improve your level of success in your career, your relationships, and all areas of your life.   And oftentimes, this information is free. 

So yes, a degree is valuable, but what’s MOST valuable and increases your level of success the most is working on YOU…because YOU can do anything.  Anything anyone else has done, you can do, too.  You just have to believe in yourself!

How to Deal with Life’s Setbacks

How do you deal with life’s major setbacks?  Well, first and foremost, know that you’re not alone – everybody has them!  There are some things in life we simply can’t control, and sometimes our course will be altered because of them.  Instead of focusing on the things you can’t control, to deal with life’s setbacks, you must focus on what you can control and realize two major things: 1) you might have to let go of your plan, and 2) it’s not personal.

 

To Deal with Life’s Setbacks, Focus on the Things You Can Control

Some situations you just can’t control.  For instance, someone you care about might betray your trust.  Or, no matter what you do and how hard you try, you might not be able to win over that person you’re trying to impress.  There will be people who can’t stand you no matter what you do, and then there will be people that adore you no matter what.  Situations like these – situations you can’t control – will arise throughout life, and they may change your course. That’s just life.  It is what it is.

But, you CAN control when you wake up in the morning, when you exercise, how you eat, who you choose to spend your time with, your decisions, your behavior, your attitude, your goals, and more!  When you stumble upon a setback in life, focus on the positive – focus on what you can control and what you can do to overcome it.

 

Let Go

Sometimes things will land in your path, which will force you to take another route.  It’s great to have a plan for your future, but avoiding getting so emotionally invested in a plan that you are unable to make adjustments in the event of a setback. 

You don’t have to marry yourself to an exact plan.  If you’re headed toward a destination it’s OKAY to make adjustments to your plan and take another journey to get to your destination.  Let go of your plan, focus on your destination, and be willing to make adjustments.

 

Don’t Take it Personal – Make Your Setbacks and Problems a Product

The first time I had a formal evaluation as an employee and received feedback from my manager, I was a high school student working as a claims checker at AAA.  While I was a people pleaser and a very hard worker, I was new to the work environment, and as you can imagine, I had plenty of room for improvement.  And that really bothered me. 

I felt like it was a personal attack on me as a person.  But before long and with some advice from great mentors, I realized it wasn’t me as a person that was being evaluated, it was my product.  My work productivity, my efficiency as an employee, and my value in the workplace was being evaluated, not who I was as a person.

You have to think of your setbacks as a product.  Here’s another example…  When I first started making exercise videos, I would take it personal if I read a negative review.  Comments like, “I don’t like your workout videos” or “I don’t like your style of teaching” really stung.  But I quickly resorted back to thinking of my work as a product.  It’s the product they don’t like, not me.

When you have this kind of outlook, rather than taking it personal and getting caught up in the emotional aspect of it all, you can make choices.  You can choose to improve the product.  When you hit a setback in life, don’t waste valuable time and energy taking it personal.  Figure out if you want and need to be more valuable to this person, organization, relationship, etc., and if the answer is yes, then improve the product. 

Tenacity is staying in the game no matter what setback you encounter.  Have tenacity!  Decide what you want the final outcome to be, and then, change, evolve, and create an improved product.

 

A Setback is a Setup for a Comeback

Ever heard that quote before?  It’s true!  When you experience a setback, get in the right mindset and make wise choices about the things you can control.  Remember, what you think about has a greater effect on where you’re going than anything else. 

Lastly, spend time with people that will force you to be better, live better, and try harder.  Don’t waste your time with people that make it okay to slack off, make excuses, personalize your problems and have an outlook that “the world’s against me.”

The world is not against you!  Simply make wise choices, adjust your course, create a better product, and seize opportunities to grow.  You can conquer anything!

Instagram Your Brand

NOTICE: Before you begin reading, please note that this is NOT a “How to get Started with Instagram” kind of article.  Instead, think of it as Instagram 2.0 or a 201 Level Course.
 

 
Here are your pre-requisites.  Before you read any further, you MUST:

1.) Have an Instagram account and use it often.

2.) LOL when your friend asks what “#” means or how you get your photos blurry around the edges.

3.) Have a business, brand, product, or service to promote, and you agree whole-heartedly that social media is NOT optional.

 

Now, here’s what you WILL learn in this Instagram series: some of the best practices to build your brand on Instagram as well as tips that will put you ahead of the pack (including a little known secret way to send a private message to a fellow Instagram follower).

 

All set? Great! Let’s get started…

 

1. Post consistently.

Instagram is unlike social media platforms like Pinterest and Facebook where followers can click on your page or photo to see all of your photos at once.  Instead, as of April 2012, Instagram streams all of the pictures posted by everyone you’re following in chronological order.

 

Think of Instagram as similar to how one might use/view Twitter with no way to sort friends or people you are really interested in.  After you post a photo, unless your target market is ONLY following you, their stream is filled with ALL the photos from ALL the other people they follow…in chronological order.

 

An Example: This means if you post one picture at 9am, and your target audience doesn’t get a chance to check their Instagram account until 3pm, they probably won’t ever see your photo.  Think about it: there’s no way they’re tracking six hours back into their stream.

 

The less you post, the less likely you are to be seen in the stream of an Instagrammer following many other users.

 

(BUT, keep in mind the value of your photos will dictate whether or not your followers actually LOOK for your pictures on your page, and whether they continue to follow you.

 

So, how much is too much? How often should you post your pics?

Just like all forms of social media, it has changed and will continue to change as more and more users jump on the Instagram bandwagon.

 

As a general rule for August 2012: most experts agree the best practice is to post two to three photos in a row no more than every two hours. Some of my personal favorites post two times per day at very specific times, and they load bundles of four to five related photos at once.

 

The key is to post consistently.  However, every brand is different. And remember, the only rule in social media is that THERE ARE NO RULES!

 

2. Provide a behind-the-scenes view.

Let’s be real…commercial photos and perfectly posed perfection just aren’t all that interesting. I follow a few celebrities…  and the celebrities that continually post pictures that clearly were not taken from their iPhone and instead have the glossy PR feel are missing the true “spirit” of the Instagram community.  If people follow you for your glamorous lifestyle, well, then by all means, give that to them… but do it from an angle that can’t be found anywhere else.

 

Instagram is all about voyeurism.  Your audience wants to feel like they have the inside scoop.  They want to see photos like the ones you would otherwise be texting to your bestie. Give them something they can’t find elsewhere.

 

A Celebrity Example: Kim Kardashian, is arguably one the most influential Instagrammers on the planet. Pics like this one of her and Kanye at Space Mountain are not likely to find their way into US Weekly, and this makes her account all the more follow-worthy for her fans.

 

Instead of using Instagram as another platform to post advertisements for your product or service, provide followers with a behind-the-scenes view of what your brand is really all about.

 

Click here to read Parts 2-4 of “Instagram Your Brand.”

How to Overcome a Fitness Plateau

Are you stuck?  Have you been working out hard and seeing results, but all of the sudden, you can’t seem to get the scale to budge?  You may have reached a fitness plateau. 

After many, many years of teaching fitness classes and personal training, I’ve had numerous people come to me with this problem.  “But, I’m doing everything right,” they say.  “I’m eating healthy and working out.  It worked before.  Why isn’t it working now?” 

How to Overcome a Fitness Plateau

Well, there are a number of reasons why you hit plateaus in your level of fitness and there are also a number of things you can do to break through them.  The key to overcoming them (and #1 on my list of ways to break through a fitness plateau) is getting real with yourself.  It’s time to take a closer look at what you’re REALLY doing, discover the reasons why you’ve hit a fitness plateau, and figure out a way to overcome it.

 

#1 – Get Real

You may think you’re eating healthy, but if you take a closer look and start keeping track of EVERYTHING you put in your mouth, you might find that you’re not eating as healthy as you think.  80% of your results are based on your nutrition, and only 20% is based on the exercise you do. If you want to see changes, pay close attention to what you’re eating, write it down, and aim to eat clean at least 80% of the time.

 

#2 – Know Your Numbers

You can’t make progress if you don’t have an accurate understanding of how many calories you burn each day and how many you can afford to take in.  Everyone’s metabolism and daily calorie burn is different based on a variety of factors such as your age, height, and the amount of muscle you have. 

While there are many websites that will help you calculate your metabolic rate and the amount of calories you should be consuming, the most accurate way to find out and keep track is with a calorie-monitoring device like a Bodybugg, Fit Bit, or the Nike Fuel Band.

 

#3 – Track Your Calories

If you eat it, write it down… every last bite!  Yes, even that handful of pretzels or the last few bites of your kid’s meal you finished off.  Everything counts!  Oftentimes, when people hit fitness plateaus, it’s because they think they’re eating healthy but are actually overlooking calories. 

In my opinion, the best place to keep track is on your phone because it’s with you all the time.  There are also many smartphone apps available that can help you do this.  Some favorites include My Fitness Pal and Livestrong My Plate.

 

#4 – Build Muscle

The more muscle you have, the more calories you burn when you exercise and at rest.  On a side note, there’s a myth out there that muscle bulks women up, and it’s not true.  Women simply don’t have the hormones to bulk up – they just get leaner and become calorie-burning machines! 

So cardio junkies beware!  Yes, you might burn more calories during your workout when you do cardio than when you do a strength-training workout.  However, consistent strength training will enable your body to burn more calories all day every day.  People hit fitness plateaus when they don’t incorporate enough strength training.  Add this in, and you’ll be amazed at the difference it makes.

 

#5 – Change it up

Our bodies have an incredible ability to quickly adapt to whatever we do.  If you continually do the same workout, your body will adapt and the workout will no longer have the same effect.  By changing up your workouts, you can change your body.  Cross train and try different workouts.  Kick your soul mate workout up a notch by adding something new like high intensity intervals or weighted gloves.

 

#6 – Avoid Creating too Much of a Deficit

When people hit fitness plateaus, they often keep cutting calories and get frustrated when they still do not make progress.  One thing many people aren’t aware of is that you can actually damage your progress by creating too much of a deficit between your calorie intake and calorie burn.  When your body isn’t getting enough calories, your metabolism can slow.  If you’ve tried everything else, and still aren’t making progress, consider adding a few more healthy calories back into your diet.

5 Principles to Create Change

We all have someone in our lives that we love so much, but they literally drive us crazy! Well, that’s the natural tug and pull of any relationship!  We often struggle in relationships with the people we love and care about most because those relationships are important to us.  We want the best for them. While we often say things like “I wish this person would change or behave differently,” or “I wish this person would come to their senses,” what we really mean is that we want this person we love and care about to be happier, for our relationship to improve, and for this person to live to their full potential.  And after all, anything worth having is worth fighting for…  So how do you change another individual’s behaviors, actions, or beliefs? 

I think we all know that you yourself cannot change someone.  However, you can certainly create an environment where change is possible!  This means creating an environment where that person feels loved and supported and wants to improve his or her own life.  Let me share with you some very important principles for creating the perfect environment for the person you love to change and improve their lives… because it’s something THEY want to do.

 

5 Principles to Create Change

#1 – Understand that YOUR “why” is not important enough.

Your “why” – the reason you want this person to change – is not important enough to make them change their behavior.  Just because you want someone to stop drinking, find a job, or do whatever it is you want them to do, it’s not important enough.  It has to be THEIR reason.  So, how do you figure out their reason?  Listen, pay attention, and ask the right questions.  Their “why” is right below the surface.  If you’re too consumed with your reason why they should change, you’ll never hear theirs.  Helping this person discover their own reasons to change is step one.

 

#2 – It’s not change that people fear; it’s giving up control.

If you try to force someone to eat healthy, exercise, get a job, or stop an addictive behavior, the backlash you experience is not a result of fear of change… it’s a fear of giving up control.  The more a person feels in control of his or her own decisions, the more likely you are to succeed in creating an environment for change.

 

#3 – Timing is everything.

It’s a natural instinct to want to attack another person’s behavior or views when you’re angry.  When you’re heated, that’s when you want to go head-to-head, toe-to-toe and get whatever is on your chest OFF your chest.  But know that times like this are the absolute worst time to inspire change.  We are most open to change when we feel loved, supported, calm, and accepted… and we feel none of these things when we’re in a heated argument or a tense situation.  So as odd and as unlikely as it might seem, the best time to dive into deep conversation is when things are going well.  Instead of rocking the boat, you’re actually setting yourself up for an effective conversation because both parties are feeling calm and secure.  The best time to create an environment for change is when things are going well, so always consider your timing.

 

#4 – Everybody wants to be accepted.

Everyone wants to be who they are, NOT who you want them to be.  The ultimate way to make another person feel as though they have the love, support, and acceptance they need to make positive changes is to let them know you love them the way they are.  Consider putting it this way: “I love you as you are. This is just about having a better relationship and you creating the life YOU want. I’m here to support you as you take responsibility for your part.”

 

#5 – We all engage in negative behaviors because they serve us in some way. 

Yes, even YOU engage in negative behaviors… we all do, because in some way or another, they serve us.  What are you doing to reward your loved one’s negative behavior?  Are you giving that person control, giving them attention because of the drama they’re creating, providing a scapegoat?  Think about the negative behavior and how it serves this person.  The more you understand the motivation behind that negative behavior, the more likely you are to be empathetic and understand how to create an environment where that person feels safe, in control, and able to create the change they deserve.

 

Again, remember: anything worth having is worth fighting for.  If you want someone to make changes, and you love and care about this person enough, you will take the right steps to create an environment for change that is their decision and change is made on their terms.

For free Motivational audio clips from Chalene, please visit: www.soundcloud.com/chalenejohnson

How to Lose Belly Fat and Loose Skin

The most common area where people want to lose weight and look slimmer is their belly.   I’m constantly asked how to lose belly fat and loose skin.  Many people don’t realize that the amount of belly fat and loose skin you have is often a result of several different factors.  So here are some reasons why you may have belly fat and loose skin and how to get rid of it!

How to Lose Belly Fat

If you want to see your abs, you have to decrease your body fat.  Simple as that!  Unfortunately, we have no control over where we lose weight, so really, decreasing belly fat is a result of decreasing your overall body fat percentage.

While exercise helps, losing belly fat has more to do with your diet than anything else.  Ever heard the phrase, “Abs are made in the kitchen?”  Eating clean accelerates the process.  So pay close attention to what you’re putting in your body and eat clean!  Avoid processed foods, and go for dark leafy greens, red fruits, and whole grains.

 

How to Lose Loose Skin

This one’s all genetics.  You either have great skin, or you don’t.  Some skin has a ton of elasticity and snaps right back, while other skin gets stretched out and stays there. 

So you’ve done all the hard work and lost the weight, but you still have loose skin?  Before you get discouraged, consider this: as a rule of thumb, it takes up to a year for your skin to shrink to your capacity.  If you’ve had a baby or lost a large amount of weight, give it a little time.

If after about a year, you still have all that extra skin, and it really, really bugs you, why not fix it?  I know many people are opposed to plastic surgery, but if it’s something that REALLY bugs you and even affects your self-esteem, and you’ve done all the work and have the money, I say go for it.  You worked hard for those results!

 

Your Weight Does Not Define You

Overall, your weight has nothing to do with who you are as a person.  Having abs does not make you a good person… You might look great in a bathing suite, but what’s the point if your relationships and your personal life is a wreck?  While it’s great to be healthy, don’t forget to focus on being healthy on the inside, too!

Where You Need to Focus

To reach your goals more quickly, the one thing you need to focus on is your Push Goal.  But NOTE this: your Push Goal IS NOT your most important goal.  Let’s be clear about the difference and how to identify your Push Goal, so you can place your focus there and achieve ALL of your goals more quickly!

 

Your Most Important Goal

Your most important goal is the one that’s nearest and dearest to your heart, the one that’s going to give you the greatest joy and happiness, the one you think about happening and picture how it will improve your life.  Your most important goal is different from your Push Goal.

 

Your Push Goal

Your Push Goal is the goal that makes most of the others on your list of 10 goals for the year possible.  The only way to identify this goal is by writing out the things you want to have happen in the next year.  You don’t have to wait until January 1st to write out your goals for the year.  As a matter of fact, I recommend getting into the habit of doing this often…maybe even once a week!

 

Identifying Your Push Goal

There’s no time like the present!  So, take out a pen and piece of paper and list ten things that you want to have happen in the next year.  If you come up with three or four and hit a road block, think of all the important areas of your life: your health and fitness, relationships, family, environment, financial status, your purpose, leisure and hobby activities, etc.  What 10 things would you LOVE to see happen in your life this year?

Take a look at that list, and once you decide what’s most important to you, determine which of the items on your list will make it happen.  Which goal, if reached, would make your most important goal come to fruition?

 

An Example

Here’s an example: The past year, my most important goal was to spend more time with my family and take a month off from work.  While spending time with my family was most important to me, my Push Goal – the one I needed to focus on – was making my book PUSH a New York Times Best Seller, so I would have the financial resources to take a month off work to spend more time with my family.

Make sense?  So here’s what you need to do:

1 – Take out a pen and piece of paper, and make a list of 10 things you want to have happen this year.

2 – Identify which one of those is going to be the catalyst for all the others.  Rather than focusing on your most important goal, zone in on the one that will be the domino that knocks all the others over.  THIS is your Push Goal.

3 – FOCUS on your Push Goal!

It’s as simple as that!  You can do anything you set your mind to – all you need is a plan!