Fitness: Making Positive Changes, by Sandra O’Brien

Have you toyed with the idea of improving your body for a while now? Whether your chief aim is to lose fat, improve your tennis swing, have more stamina in hockey or just feel better when your feet hit the floor in the morning, something has hit the fan to make you sense this time is different.

This time, you will stick to your guns and make it happen. You must believe in yourself. If you donโ€™t believe in yourself to make the needed changes in your daily habits, you do not stand a chance on making them. Belief and desire to make changes in your body and energy levels are key. You must change what you have always done to create a different outcome.

It is not hard to make changes to your body and energy levels. It is a choice. It begins with your thought process. Listed below are a few ideas to aid your journey of change:

1. Know your why. Itโ€™s not to fit into a size 4 — really, who cares? There is always some deep-rooted, emotionally charged reason why now you desire to make a change. Figure it out and it will make your journey (almost) smooth sailing. When you think you have your answer on why you are now ready, ask again, โ€œWhy is that important?โ€ Peel away the layers, until you arrive at the true answer. You will know in your soul when you have uncovered your true reason. It will anchor your journey. Knowing this reason will allow you to eat clean foods and stay committed to your workouts when life suggests you do otherwise.

2. Spend a minimum of 20 minutes each day visualizing your ideal body. What does it look like? How will you look naked? What will your energy levels be like? How will you carry yourself differently? How will you interact with others? FEEL what it will be like to strut your stuff in this awesome body you have created. The body you desire already exists underneath what now is. Focus on what you desire and make it so.

3. Ask yourself this โ€“ If I wear out my body, where will I live? You, and you alone, are responsible for what you ingest into your body. Eat foods that have come from a vine, a tree, the ground, have at one time walked, swum or flown. Eat single ingredient foods. Foods man has not mucked with. Free-range chicken and organic broccoli is a good example. Fast food, fried, frozen, boxed, nuked food, not so much. Eat organic whenever possible.

4. Drink a minimum of one litre of alkalized water for every 50 pounds (23kg) of body weight. Drink more when exercising or the weather is hot. Avoid pop, juice and energy drinks.

5. Move your body daily, doing something you love for a minimum of 20 minutes. Dance, swim, walk, yoga, tennis, running, whatever gets you off your butt and moving is great. To burn fat, keep the intensity level high. Having a workout buddy helps for accountability.

Until next month, live large, laugh loud and shine brightly!


Sandra O'BrienSandra O’Brien is a personal trainer and the owner and creator of the Bootcamp Goddess system for women. Sandra says, “It is my goal that you find within yourself the ability to look and feel your absolute best, inside and out. I want you to feel powerful, unstoppable, able to effortlessly handle every curve life may throw at you. I want you to look at yourself and feel sexy and desirable.ย At my heaviest I was 180lbs and 42% body fat. I am 5 feet 3 inches. I know first hand the challenges you face. The lack of willpower, the guilt felt eating what you know doesnโ€™t serve your desire to feel lean and energetic, the lack of discipline to stick to a fitness plan. I know the dread of putting on your โ€™skinny jeansโ€™ and having them not pass your knees. I know you can change your ways and create a body and lifestyle that will support you to live a healthier, happier and fuller life. There is nothing special about me. If I can do this so can you.”