Archive for coach

Treat Yo’ Self

I’ve been thinking a lot about rewards lately. And not just with fitness.

Whenever I did thing something “hard” or accomplish something, I used to think “Ah! This deserves a cupcake!” (Sorry I use cupcakes all the time guys, I LOVE THEM) Then I would eat said cupcake and it would all be over in 5 minutes (or less if I shoved the whole thing in my mouth).

But why does it always have to be food?

When I changed my diet last year, I didn’t let myself cheat AT ALL for the first few months. I couldn’t trust myself. I knew if I had a little piece of cake or a Richmond Station Burger (DROOL), I knew I’d fall back off. So how was I going to reward myself when I measured myself and lost a half inch in my waist?

I decided that I was going to make a reward Goal. If I lost 2.5 inches in my waist, at least 1 in my hips (the hardest place for me to lose) and 1 inch in my chest and thighs, then I would go out and buy myself a new outfit(s).

And that’s what I did!

2 Months later, I went shopping I bought 3 dresses and a couple of tops. And the best part? The shirts were a size small and everything else was a medium! (I was a large or or more before) I still have those dresses today and still love the way I look in them 🙂

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This is one of the dresses! (Matt’s favourite)

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And this is another one of them! I LOVE how bright it is 🙂

When I started 80 Day Obsession, I didn’t really think about rewards. I just jumped in. But after the first week, I saw a lot of progress in my strength and began thinking of what would push me harder.

The problem is, with so many successes, I don’t have the money to go shopping all the time!

So I decided on a long term reward. This may not work for some people but I think it will work for me! When I finish 80 Day Obsession, I’m going to get part of costume I want to cosplay for Fan Expo in September. Now I haven’t decided on which cosplay yet, I have a few in mind and they are a little pricy for me so I’ll have to do it little by little.

So after I’m done 80 Day Obsession at the beginning of May, I’ll decide on a another program and make my reward goal from there.

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I’m just using my planner to map out my days and tick them off. But you can use whatever format works for you! Example: A calendar on the fridge, an app etc.

Everyone is different and everyone needs different motivations. Some people need constant gratification for each step they take, while others are just madly driven by personal motivation. While some, (like me) are driven to better themselves but would work extra hard if there was something waiting for them at the end.

Goals also don’t have to be finishing a program! It can be like what I did before with losing inches or it could even be doing 20 push ups everyday for a whole week straight.

Whatever works for you and what you want to see progress in! Rewards also don’t have to be shopping. It could be a day with your friends, or maybe a movie or even taking the whole afternoon just to sit on the couch and watch Netflix.

One of the first things I ask my clients is “What are your goals?”

Ask yourself that, then ask yourself, “How are you going to get there?”

Please feel free to message me if you want set some goals for yourself, have questions about rewards or if you have questions about 80 Day Obsession! I would love to help and I swear, I’m a nice coach. (Not like the one I got at my old gym who just yelled at me to “PUSH HARDER!!” the whole time… anyhoo) But I will still give you a kick in the butt if you need it! 😉

 

Why am I doing this?

So I’ve been neglecting this blog for a while. I didn’t feel like I had anything to write and honestly had no time for it either.

But now I feel like this could be a great place to share my fitness journey and and my business!

So here it goes… Probably with a few tangents…

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Many  people wonder why anyone starts these ‘fitness crazes’ and I’ve got a lot of people asking me why, myself. My answer is simple. It makes me feel AMAZING.

I never realized how little energy I had before I changed my nutrition. I was constantly bloated and usually nauseous. I thought this was normal.

Guess what??? It isn’t!!

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(This picture was taken from our AMAZING honeymoon in 2016. I had SO much fun but I was tired everyday and needed a nap. I was also bloated AF. It was just a few month before I decided to change my lifestyle.)

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After I changed my nutrition (meaning I not only only started eating better, I added more protein to my diet and finally stopped eating things I was intolerant to) I felt SO much better. I wasn’t bloated anymore and wasn’t sick every day!

I also lost a fair bit of weight in only a few months, so not bad!

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(This picture was from our trip to Europe in 2017, not even a year after the last photo. This was also taken on one of the last days of our 30 day trip around Europe and eating A LOT. But I was eating smarter and not gorging myself at every meal!)

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I would work out as well, but I found it hard to motivate myself to do so, and I REALLY hated going to the gym. I was always self conscious there, unsure of what to do, and the weights I usually wanted were being used by other people.

It was also hard to get motivated when I had back pain all the time. (Back injury, ouch.) So I kind of stopped for a bit.

I didn’t gain anymore weight, I was still on track with my nutrition, but I wasn’t losing anymore inches and my energy was going down a little. I felt stuck.

Then I had a friend contact me asking if I was interested in being a fitness coach! While we were in school together, I had a great schedule of going to the gym after dance class in the mornings and I would always pack my lunches. She remembered that and thought this could be something I could share and improve upon.

I never really thought of being a coach until I realized I was kind of already coaching a lot of my friends and family on nutrition and fitness for a while after I had found success in my own nutrition. So why not coach officially? It would keep accountable for my own fitness and I’d be able to help others.

I’ve now been coaching for 1 month and I’m SO proud of progress of my clients and amazed by the progress I see in myself as well!

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(This picture was taken TODAY at one month of coaching. I’ve lost 1.5 inches in my waist, 2 inches in my hips, and .5 inches in my thighs since I’ve started!)

One of the reasons why I love coaching with online tools is that I can reach people all over the world, I don’t have to live in the same city as them! I even have a friend in Switzerland who has been using the programs! It also comes with hundreds of different workouts so you can always find at least one that works for each person. There are also recipes, nutrition guides you can follow, as well as me, helping you along.

Most of all, the programs I use are NOT a gimmick.

I know you see ads on the internet or hear about certain “Diets” or pills that say you’ll lose weight. And yeah, maybe sometimes those work but I’ve also seen a lot of yo-yo effects with solutions like that.

How I want my business to work is by dedication to yourself and HARD WORK. That is the only way you’ll see the results you want and KEEP them. By changing your mindset about the foods you eat and taking care of your body by exercising, (and pampering it with baths! :D) you’ll find that your life will change.

Best of all, you can work out at home! All you need is a space in your living room, bedroom, or in my case, my “Princess” room and you’re set! Some of the programs do need weights or resistance bands but you can get those online or at Winners for a great price.

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(This is pretty much all I use to work out now. Bands from Winners, my tablet with the workouts on it, and exercise gear! It doesn’t have to be Lululemon. My go to is usually Hyba or Winners. Or honestly you can work out in your pjs if you want to. Who cares? No one to impress at home but yourself!)

AND

It costs MUCH MUCH less than paying a ridiculous gym membership each month. (I was paying $80 a month at one point to go to the gym!)

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So what is really the reason why I want to coach others?

Let’s be honest, the past few years have been hard for a lot of people. And now that I’m getting older, I’m finding it harder to focus on my health and happiness so I know others are going through the same thing.

I remember how I felt when I wasn’t treating my body right. I had no idea where to start and I felt like nothing was working for me. It can make you feel awful. I want to encourage everyone I talk to that it IS possible to make a change and live a happier, healthier life without sacrificing everything! I don’t want anyone to feel the way I did before. If I could transfer the energy I have now, into another person someway, I would! It feels amazing!

Please don’t hesitate to reach out if you have any questions! Or if you want to just see what I do on a regular basis, follow my Facebook Page: Fitness and Nutrition with Cassandra Clifford

I look forward to talking to you!

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