Chalene Johnson's Blog, page 122

What is the Best Shoe for my Workout?

Whether you’re starting a new workout program, or you’re already married to your soul mate workout, one very important part of exercising is your shoes.  And, I’m not just saying this because I have a major shoe addiction.  Shoes really can make all the difference in your workout.  The wrong shoe can result in an injury, like the very common plantar fasciitis.  The right shoe, on the other hand, can make your workout much better and help you stay injury-free.

People continually ask me what shoe is best for their workout.  While I can’t give a specific answer because everyone’s needs are different based on the shape of their specific foot – and I don’t recommend a particular brand for everyone – I will give you a few pointers on the best type of shoe for my programs and similar workouts as well as some things you’ll want to avoid.

Recommendations for Workout Shoes

For a cardio kickboxing program like Turbo Fire that involves a lot of side-to-side movement and optional plyometrics, you’ll want a shoe that provides support for lateral movement and impact.  Basketball shoes or cross trainers are both good options.   Choosing a shoe with great arch support and forefront cushioning can help you have a safe workout and avoid plantar fasciitis.

While the barefoot running shoes are incredibly popular at the moment, I would take caution when using them for a program with a lot of lateral movement and impact. Oftentimes, people feel they can jump higher and go harder with a shoe like this because they are so light. However, the support is minimal, and it is very likely you could end up with an injury or plantar fasciitis.

Overall, be picky with your workout shoes.  When doing lateral movement and impact exercises, be sure to get a shoe with lots of support.  Everyone’s foot and needs are different, and so is every brand.  Be open to trying a few different kinds to find the one that is best for you.

Getting through Challenges and Finding Life’s Greatest Rewards

We all go through challenges and rough patches in life.  But I want to remind you; whatever you’re going through right now, you will survive and be better because of it.  Sometimes, the tough stuff – the really challenging and even painful things in life – are often where you will find life’s greatest rewards.

Whether it’s something like a hard workout, the first mile you have to run, or deciding to stay in a marriage that’s worth saving, or even if your kids going through a difficult time…. whatever it is, remember, you’re tough, and you will survive and thrive because of it.

 

How Can You be Better?

What you do to get through this tough time will help you grow.  What can you do to be better, so you’re better for the people around you? Is it going back to school? Starting your own business? Asking for the raise you know you deserve? Reading some books? Giving a speech? Working on yourself and getting yourself into therapy? Learning to be a better parent? Is it pursuing your dreams?

 

The Greater the Challenges, the Bigger the Rewards

Oftentimes, the scarier, bigger and more painful the challenges, the greater the rewards.  So, just know that you’re going through this right now for a reason.  You are so tough.  You’re tougher than anyone else.  You can get through this, and when you do, you’ll be handsomely rewarded by the great feeling of accomplishment.  You can do anything – I know you can!

 

From Chalene’s Motivational Monday audio clips. To hear this and more free motivational messages from Chalene, click here.

Pre and Post Workout Snacks

What should you eat before your workout to fuel your body for optimum performance, and what should you eat after your workout to recharge?  Well, the truth is, everyone’s different.  However, I can give you some suggestions based on my personal opinion as well as research.

 

Everyone’s Different

But first, you must know that pre and post workout snacks are not a one-size-fits-all deal.  Everyone’s digestion and internal clocks are different.  The amount of energy you have during your workout often depends on a number of things such as when you eat, how much you eat, and how long before your workout you eat… and again, everyone is different. 

However, the most recent studies show that it’s ideal to have protein before your workout and complex carbs after.  This is interesting, because it is contrary to popular belief.  It used to be the opposite.

 

Pre-Workout Snacks

Shakology no-bake cookies are a great protein snack. Click on the picture to see my recipe.

A small lean protein snack is said to be beneficial before a workout because it takes longer to digest.  As a result, your blood sugar won’t crash mid-workout, like it might do if you had a snack high in carbohydrates. 

An example of a good protein snack would be raw almonds, a protein shake, lean meat or tofu, or half of a protein bar.  While everyone is different based on the amount of calories you can consume in a day, I recommend sticking to around 100-200 calories for your pre-workout snack.

 

Post-Workout Snacks

Studies show that it’s best to have complex carbs – something higher in glucose level – post workout to level out blood sugar and replenish your muscles.  A good example of a snack like this would be red fruits or berries. 

Remember, these are general guidelines.  Everybody is different, and we all have different needs.  You may respond better to certain foods before or after your workout, so experiment with different snacks to see what works best for you.

You Can’t Fail – Stay Motivated to Reach Your Goals

Are you one of those people that believes if you don’t do something perfect the first time, you’ve failed?  Or do you hesitate to go after your goals in fear of failing or doing it wrong?  Well, get this: the only way you can fail is by giving up.  Don’t give up! 

I’ve met many people that struggle to stay motivated to reach their goals when they hit a bump in the road.  They think if they’ve tried something over and over again without success, that it simply won’t work, and they give up.  But do you realize there’s a million ways to accomplish your goal?  There’s not just one way!

Don’t Give up on Your Goals

So, stop throwing your hands up in the air, take pen to paper, and figure out a solution. There IS a solution!  You just have to be creative and refuse to give up.

Think about it… If you needed to find a way to get to a particular destination, and there was a roadblock, you wouldn’t throw your hands up in the air and say “Well, I tried” and head for home.  No.  You’d get out your GPS and find an alternate route.

Find a Solution

Take the same approach with your goals.  Instead of continually hitting the same roadblock over and over again, figure out another way to get there.  Don’t keep going back to the same thing you’ve been doing over and over again – the thing that doesn’t work.  Get out your pen and paper, and start coming up with other possible solutions. 

What can you give up in order to get what you want?  What relationship do you need to work on?  What tools or education do you need?  What do you need to get there?  Make a list, and start chipping away at possible solutions. 

You Can’t Fail – You Just Figure Out What Doesn’t Work

If the first four or five things on your list don’t work, move on to the next one.  You didn’t fail; you just eliminated some options and figured out what doesn’t work. And with each item you eliminate, you’ll be one step closer to figuring out what DOES work! 

Keep coming up with solutions.  Think outside the box; I guarantee there’s more you can do.  You CAN’T fail, because you won’t give up!  If you’re creative and make a plan, you can get wherever you need to go. You can do anything!

How to Find Your Life’s Purpose

“How do I find my life’s purpose?” This is a question I get over and over at my seminars and also a question I know many of us continually ask ourselves.  A lot of people are obsessed with the notion of finding their life’s purpose, and it seems we put a lot of pressure on ourselves to do so. 

 

It’s almost as if we think the skies will part, a beam of light will shine down, and there it will be – our PURPOSE!  Believe it or not, finding your purpose doesn’t have to be an earth-shattering experience.  And, you can have more than one!  I think we’ve done ourselves a great disservice by labeling this with singularity.  You have MANY purposes!

Finding Your Purpose

Oftentimes, they’re right in front of us, and we don’t even realize it.  From the day you were born, you began living the many purposes God gave you.  For instance, you don’t have to be the CEO of a major company…being the CEO of your household – raising happy, healthy, confident and self-sufficient children – is a major purpose!

I always thought my purpose was helping people solve their problems and better organize and balance their lives.   Yet I found myself in the fitness industry getting so frustrated when people only wanted to talk to me about getting abs. Instead, what I really wanted to do was help them balance their lives and find happiness.  But then, I realized fitness was simply my vehicle to reach people – it was a jumping off point for helping people solve bigger problems on the inside.  I figured out how to use my purpose in the situation I was already in. 

 

Using Your Purposes to Impact the Lives of the People Around You

Think about all the different ways you’re able to impact and improve the lives of the people you come in contact with every day.  Whatever you’re doing now, whether you’re stocking shelves in the grocery store, taking care of your kids, running your own business, or working a 9-5 job, what can you do today to use the gifts and talents you know you have within you?  THIS is your purpose!

Every time someone thanks you for something, this is an acknowledgment of one of your many purposes.  So, think about all the ways you can impact the people around you where you are in life now.  And as life changes, you’ll realize you have even more purposes.  You’re an amazing individual, and you can do whatever you set your mind to.  Don’t forget to acknowledge and honor the many purposes you have in life!

How to Lose Weight Fast

“How do I lose weight fast?” is a question I get pretty frequently.  Another common question is “How do I get rid of belly fat fast?”  Nowadays, we’re so used to instant gratification that many of us fail to realize that losing weight and keeping it off is a process, not something that can be achieved instantaneously.   Unless you have a large amount of weight to lose (we’re talking 100+ pounds here), it’s not only difficult to lose a large amount of weight in a short period of time, but it’s also unhealthy.

You see, the problem with very fast weight loss is that you end up losing two things that you actually need more of – muscle and water – instead of fat.  When you lose water, your body doesn’t function properly.  And when you lose muscle, your body loses its ability to rev your metabolism. 

So when attempting to lose weight quickly, you must be careful that you’re not losing too much muscle or water.  You want to lose the right kind of weight: FAT. Keep in mind the first place you put weight on is often the last place it comes off.  If you want to lose belly fat and have visible abs, you have to lose body fat.

 

Get Real and Know Your Numbers

So, if you’ve hit a plateau, or you’re attempting to lose weight as quickly as possible without doing any damage to your metabolism, you must set a realistic goal, get real with yourself, and know your numbers.  You must know an accurate number of calories that you’re burning each day and how many more you need to burn to lose weight.  If you’re off by just 100 calories per day, you can gain up to 10 pounds in a year!  That’s why you need to get real and know your numbers.

There are many calorie-tracking devices out there from the Bodybugg to Body Media, the Fit Bit, and now the Nike Fuel Band that will help you track your calorie burn.  If you don’t want to invest in one of these devices, you can always do it online with free sites like My Fitness Pal and LiveStrong My Plate.  However, be cautious – sites like these often give an average suggestion based on your weight, height, and age.  To be on the safe side, go a little lower than the suggested amount of calories.

 

To Lose Weight Make Sure You’re Eating Enough

On the flip side, you want to make sure you’re not creating too great of a deficit between the calories you burn and the calories you consume.  When this occurs, your body starts to metabolize the muscle and lean tissues that help you burn fat.  Instead, your body will begin to store fat, as it believes your body is under attack… and fat is a protector.

 

Do it Right

Overall, to lose weight safely and effectively, you want to do it right. A body fat test will provide you with an accurate understanding of your weight loss.  Typically, we lose 1% body fat for each pound lost.  You’ll know you’re losing muscle and water instead of fat if you get your body fat tested, and you’re losing pounds on the scale but showing no progress in your body fat tests.

In conclusion, if you want to successfully lose weight and keep it off, don’t look for shortcuts.  Know your numbers, track your calorie intake and calorie burn, and set a realistic goal for yourself.  If you do it right, slowly but surely, you’ll lose body fat and be able to maintain your progress.

Your Key Priority and When to Change It

When going through the process of setting goals and selecting a Push Goal, I ask readers to choose their key priority – the area of life where they need the most accountability.  After selecting a key priority, many people think they must stick to that decision no matter what.  But get this…throughout your life, situations may arise that change your course and require a shift in focus.  Your key priority (or priorities) that you established when setting your goals, might change, and that’s okay! 

 

 

It could be something tragic like the death of a family member, an accident or losing your job. Even happy events like winning the lottery, landing that big deal, or finding out you’re pregnant require a re-examination of your “key” priority.  No one is going to ask you to tattoo your key priority across your forehead. You can change it any time that life’s events necessitate it.

 

Your Key Priority must be Flexible like a Tree

You see…there are no hard fast rules when it comes to your priorities. Think of your key priorities like a tree. This area of your focus is strong, sturdy, obvious and ever present, but it has to be flexible. Rigid, inflexible trees are uprooted and die when they refuse to bend. Trees which bow when blown by the brutal force of mothernature will bounce back to their upright position when the storm passes. 

The storm is temporary. Think of a temporary “key priority” as the need to “bend” in the wind with the intention of resuming your upright position when the storm passes.  Don’t be discouraged if for a moment you need a temporary key priority.

 

 

A Real Life Example

Huh?  Okay… a real life example.  Let’s say that your intrinsic priority — the area of life that comes naturally and needs no accountability — is “Health and Fitness.” You’ve also identified that the area where you need greater accountability and focus, i.e. your key priority is your “Family.”  

You decided you’re not happy with this area. You want to do a better job. You know this will boost your happiness when you keep yourself accountable to your family on a daily basis through thought, action, and behavior. 

‘Til now you’ve always believed your family was very important, but through introspection, you realize you’ve spent much of your focus on your health and fitness, time volunteering at your church, and not allotted the time to your family that you feel honors what is in your heart. 

But suddenly, you realize your financial situation has come to a head. The bills are piling up. You could lose your house, and the stress is affecting everyone.  In a situation such as described above, it would only make sense to quickly, and perhaps temporarily shift your “key priority” and focus to your financial situation with the thought and intention that your family is where your key priority will return when this storm passes. 

 

It’s OKAY to Change Your Focus

I meet so many people who express a deep level of confusion and even guilt when they have to temporarily shift their focus.  Remember, when you have a plan you have nothing to fear. Provided you give yourself a measure by which you know when you can change focus and return to your intended key priority, you have nothing to fear. Set a measure.

In the example provided above, I would suggest setting a very specific financial measure and include an action plan that allowed you to conquer the storm as quickly as possible. “I will take on a full time job for one year to increase my income and reduce our debt. I will limit my volunteer work as those additional hours will need to be spent with my family when I return to work. I will create a plan to cut spending, increase our savings and reduce our debt. Once I have paid off all 3 credit cards and have at least X amount in savings, I will return to working part-time hours.”

When life serves up the unexpected, it’s okay to take a step away from your current key priority and create a temporary key priority to bring you back to equilibrium.  

Take into consideration that your key priority and Push Goal may change. So what! You can’t fail. There’s no such thing as failure. It’s all just an experience that allows you to better understand what “not” to do.  Just promise me you won’t allow fear of making a mistake to prevent you from moving. Just keep shuffling your feet. 

The Stoplight Approach to Healthy Eating

When I wrote PUSH, I didn’t even want to include a diet plan.  Diet books are so popular because everyone seems to want “the rules” or a convenient list of foods that are forbidden.  While I’ll give you some guidelines, share my opinion, and explain possible consequences, I don’t believe a list of forbidden foods or a super restrictive diet is going to help anyone.   When it comes down to it, you need to be able to make decisions yourself, take responsibility for your eating habits, and craft your own success. 

 

 
The Stop Light Approach to Healthy Eating

I suggest using a system of traffic light tiers to quickly categorize your foods: Green means go. Red means stop. Yellow means proceed with caution.

Avoid labeling food as “bad” or forbidden.  Instead, use the traffic light tiers.  Labeling food in this way makes smart food choices far less confusing and easier to make. 

Each tier contains a sampling of foods.  You can find a more exhaustive list in PUSH.  When in doubt, Google the food.  Feel free to decide for yourself where different food items belong – this is just my opinion and my own version of the traffic light tiers.  Remember, these are just a few guidelines and examples.

 

Green Zone

These are foods that provide you with optimal nutrition and give you the nutritional power to perform at your best, look your best, and feel your best emotionally.  Strive to eat from this list 80 percent of the time.

Fruits: dark red fruits, dark-colored berries, vibrantly colored thick-skinned fruits, citrus fruits, pineapple, mango
Vegetables: dark green and vibrantly colored vegetables, dark leafy greens, sweet potatoes, avocado, eggplant, corn, cauliflower
Grains: quinoa, flaxseed, couscous, carb-control instant oatmeal, brown rice, whole grains
Meat: meaty fish, fatty fish, scallops, shrimp

 

Yellow Zone

This zone contains foods that are moderately nutritious or “indifferent.”  For instance, these foods might be healthy, but they have a healthier alternative in the Green Zone.

Rice milk, almond milk, low-fat dairy products
Lean deli meat without preservatives, shellfish, sushi with rice (non-crunchy), lean bacon, turkey bacon, lean red meat
Sugar-free/fat-free processed foods, low-fat granola, low-fat baked chips, pretzels
Whole grain pasta, whole wheat tortillas

 

Red Zone

You should eat foods from this tier very rarely.  Don’t think of these foods as “never,” “don’t eat this,” or “bad.”  Just think of the red zone approach like a stoplight.  Just stop to take inventory of the consequences and decide when you can afford to indulge.

Alcohol, blended coffee drinks, soft drinks
Chips, salty processed crackers, nachos, taco shells, buttered popcorn
Ice cream, cakes, pies, candy, pastries, high-sugar cereal, donuts, toaster pastries, cinnamon buns, cookies
White bread, garlic toast, breaded food
Pizza, hot dogs, grilled cheese sandwiches, potato skins, frozen hash browns, fast-food burgers, onion rings, fried foods
Processed meats, sausage

Developing Discipline to Do More

Getting things done and doing what it takes to create the life you want takes three things: a plan, a to-do list, and discipline.  Anyone can create the first two, but not everyone has the discipline to follow through.  Decide today that you will develop the discipline to do the things others will not.  Take some time to think about and finish the following statements regarding discipline.  Put them in writing and stick to them.  You’ll be amazed at how much more you accomplish.

 

1.) DECIDE – My moment of clarity…

Developing the discipline to do more simply starts with a decision.  Write down your moment of clarity.  When was it that you realized your Push Goal?  Today, what will you decide to do to accomplish it?

 

2.) BELIEVE – I believe that I will…

What do you believe you will accomplish?  What we believe and think about most becomes our reality.

 

3.) BEHAVE – I will behave as though…

Becoming the person you want to be has a lot to do with your behavior.  If you want to be a fit person, behave as though you already are one.  If you want to be a successful business owner, start behaving that way.   Behaving as though you already are what you wish to become means you are taking actions that enable you to become this person.

 

4.) DELEGATE – I will start delegating…

You can’t do everything.  So, start focusing on the things you do well and the things that only you can do.  Delegate the rest.

 

5.) PROMISE – I promise…

What do you promise to do in order to reach your goals?

 

6.) TOOLS AND RESOURCES – I will immediately invest in…

What tools and resources do you need in order to accomplish your goal?  What are you lacking that is holding you back from reaching your goals?  Invest in it now.  For instance, if you’re trying to run a business, and you’re still using a flip phone, you NEED a smartphone – just make the investment.  The time you save and the increase in your level of productivity will more than make up for it.

 

7.) ENSURE – I will establish layers of accountability by…

You are much more likely to have the discipline to follow through on your plan when you have an accountability system in place.  Find a person or group of people that will hold you accountable for your goals and check in with you to make sure you are following through.

 

8.) FORTIFY – I will work on my fear/obstacle by…

What fear or obstacle is holding you back?  What dreaded thing do you need to tackle in order to achieve what is it that you want most?  Now, create a plan to work on this.  Is it therapy? Taking a public speaking course?  Learning a new skill?  Whatever it is that’s holding you back, take action steps to overcome it.

 

Aligning Yourself with the Right Mentor

As human beings, we feel good when we’re growing and becoming a better version of our self.  It feels good when we’re taking action and seeing the positive effects it has on the people around us. Stagnation, even in a happy state, leaves us feeling unfulfilled.  Therefore, we must continually seek out ways to improve and grow as people – and this requires having a mentor.

What is a good mentor?

A mentor is someone that will push you to reach your full potential.  He or she helps you make informed decisions about your career, business and/or financial goals.  The right mentor will act as a sounding board, be your voice of reason, hold you accountable, and continually raise the bar. 

Think of it this way… We’re like plants.  A plant must grow, or it dies.  A plant always grows away from the shade and toward sun. 

The sun is like a mentor.  We use its resources and continually grow toward it.  Although we will never be just like the sun, we learn and grow from our mentor and become a leader in our own way.

 

Finding one of my mentors…

I remember when I found my mentor, Brian Tracy.  I was just starting out in my business and attended a seminar with several speakers.  I actually attended the seminar to see a speaker other than Brian Tracy and didn’t even know who he was at the time.  The seminar seemed cheesy to me.   I wasn’t able to relate to any of the speakers.  I had mentally checked out.  Then, Brian Tracy spoke. I felt as if the whole auditorium wasn’t there and he created his message that day for me.   I was ready to hear it.  His message that day changed my life. 

 

Finding your mentors

When starting out in my business, I did not have the opportunity to work with Brian Tracy directly; he was my mentor from afar.  A mentor doesn’t have to be someone you become friends with and interact with on a daily basis.  A mentor is simply someone you can learn and grow from.

You will have more than one mentor.  Ideally, you should have three: a mentor in business, life practices, and relationships.  You may even find yourself needing a mentor in other areas as well, such as a spiritual mentor, a fitness mentor, etc.

 

Keep Growing

Even though you may be learning from someone from afar, the right mentor will help you grow in so many ways.  Keep reaching toward the sun and finding ways to continually grow and develop into the person you are meant to be.