Fit Tip Newsletter: February 3, 2014

by in Fit Tip Newsletter February 17, 2014

       Fit Tip Newsletter

        February 3, 2014

Fitness Coaching that Works!                                                                       Georgetown, Texas & Online

How Bad Do You Want It?So…here it is…the first week of February.  Yes, already! 

How are you doing on your New Year’s Resolutions?  Did you boil them down to your ONE THING?  Did you develop a system of accountability for yourself with regard to your ONE thing, like a daily checklist, or a calendar at your desk, or a reminder set on your phone??


If you did, then I imagine you are well on your way to creating some great new habits in your life!


If you didn’t, are you kicking yourself in the butt?  Did you have one of those days where you missed your focus, made some less-than-supportive decisions, and then just decided “heck with it!” and it’s all gone downhill from there?


Okay then.  If you fall into the first category, congratulations!  Keep your focus and keep drving forward!  If you have been working on ONE thing and you’ve been hitting your target everyday, then maybe it’s time to add in ONE more thing.  NOT five…just one.  What’s next on your list?  What ONE thing can you add in or take out of your life that will work concurrently with the other ONE thing you have been focusing on?  Add it to your plan.  Create some reminders….and you are well on your way to developing *another* great healthy habit!


If you fall into the second category, and you gave up on this whole ONE thing “thing” sometime after you started, then it is time to re-focus.


First of all, you are NOT a lost cause.  Change IS hard, and it’s certainly not easy.  It *does* take concerted effort to make changes in your life.  And just because you goof up once in a while — well, you’re human, just like the rest of us!  Buck up!  One little goof is NOT the end of the world, nor should it be the end of your efforts to make positive changes!


It is very easy to be overwhelmed by information, influences, advertising, peers, family and friends.  Regardless of the decision you have made to focus on this ONE thing to improve your life, it is highly likely that *someone* in your circle of influence will not agree with your decision.  They may or may not tell you they don’t agree; in fact, they may even (unconsciously) try to sabotage you and your resolve.


Do you remember one of my holiday fit tips that talked about how to address Food Pushers at your holiday parties and get-togethers?  Well…it’s those kind of people…sometimes the ones closest to you, that will be trying to sabotage your focus!  Even though you are trying to do something that is ultimately improving your health and well-being, THEY may not see it that way.  In fact, they may feel threatened, or actually be JEALOUS of your resolve and commitment to actually see it through and make the change!


When this happens, it becomes extra hard to stay focused on your goal.  But this is ALSO the time when the MAGIC HAPPENS!  Yes!  It’s the point of time when you will determine how badly you want that ONE thing in your life; when you acknowledge that your ONE thing will improve and enrich your life!  And once you realize the impact that ONE thing has on your future, your resolve to keep moving toward your goal actually becomes stronger than the influence of that person who doesn’t support you.


How bad do you want it?  After all, that’s what it boils down to.


Do you REALLY want to lose the weight?  Do you REALLY want to be able to run around after your grandchildren without getting winded or sweaty?  Do you REALLY want to be able to retire and be healthy enough to travel the way you said you would?  Do you REALLY want to be able to rock that two-piece bikini at your high school reunion or the figure-flattering dress at your daughter’s wedding?  Do you REALLY want to show the world a better YOU in your 50s than you were in your 20s?


How bad do you want it?


Life is always about choices.  Day in.  Day out.  Choices. From the minute you wake up to the minute you go to sleep, you are making hundreds, if not thousands of choices.  No one else is really involved — yes, you are influenced by many people, but no one is forcing you to make the choices you make today, tomorrow and thereafter.


So let’s go back to your ONE thing.  Is it really YOURS?  Is it something you truly want for yourself, for your health, for your overall well-being??

If it is, then it’s time to RE-FOCUS!  Keep your eyes on the prize!  Stick to your guns!  If you had a setback, then just acknowledge it and move on!  Nothing worth having is easy to get!  It’s going to take a little work.  It’s going to take some stick-to-it-iveness!  It’s going to take some balls to stand up to the naysayers in your world!  But if your ONE thing is truly worth it to you, then you will fight for it!  And ultimately?  You will be a better person because of it.


The definition of insanity is doing something over and over again but expecting different results.


Don’t fall into that trap!  Change doesn’t come about from just WISHING it to happen.  You actually have to do the work.


Starting small makes it a bit more realistic.  Picking your ONE thing and sticking to it is like making change with “bite-size” pieces.  It’s more manageable.  We don’t need to make drastic changes overnight.  Just one small step at a time.  ONE thing at a time.


And let’s build in a congratulatory system for you, as well.  In addition to your checklist, or your phone reminder, or the notes in your planner on your desk, I want you to remember to congratulate yourself once you have completed that ONE thing each day!  Remind yourself how satisfying it is to get something done, even though it was tempting to skip it, or put it off until later.  Once you’ve done it, take the time to say “Good Job” to yourself!  It’s doesn’t have to be out loud…just be sure to say it.  It’s one more positive point that will work to reinforce the choice you made to complete that ONE thing that day.  And it feels good.

We all need to be better cheerleaders to ourselves.  Give yourself a mental pat on the back once you’ve gotten it done.  There may be no one else around who understands what you’re working on, or why — so they are certainly not going to be giving you congratulations,


Do it for yourself.  Quietly.  Or loudly.  However you prefer.  But celebrate your accomplishment each day, regardless of how small it may seem.  The small things add up over time, and grow in size, just like a snowball turns into a snowman if you roll it through enough snow!


Now go back to your ONE thing.  Make sure it’s the RIGHT thing for you to be focusing on right now.  And then get back to it!  Start today.


This is something you have to do for you, and no one can do it for you.  YOUR choice.


After all, how bad do you want it?


This is Cute….Do You Agree?

Think about what you see here.  Do you agree with all 10 statements?  Are one or two of them hard to agree with?

  Recipe of the Week: Crock Pot Balsamic Chicken This is one of my Go-To recipes that I use every week when prepping meals for myself and my family!  This chicken is great right out of the crockpot, or sliced into a salad, or served warm with wild rice.  Multiple ways to use it…I always make a big batch for the week!




1 tsp garlic powder

1 tsp dried basil

1/2 tsp salt

1/2 tsp pepper

2 tsp dried minced onion

4 garlic cloves, minced

1 Tbsp extra-virgin olive oil

1/2 cup balsamic vinegar

8 boneless, skinless chicken thighs or breasts

sprinkle fresh chopped parsley


Combine first 5 spices in a small bowl, then spread over chicken on both sides; set aside.  Pour olive oil onto bottom of crock pot, adding garlic in (swirl it around on the bottom of the pot).  Place chicken on top.  Pour balsamic vinegar over chicken.  Cover and cook on High for 4 hours.  Sprinkle with parsley to serve, if you wish.


Virtual “E-Coaching” AvailableAre you tired of trying to figure it all out on your own?Would you like to have an expert in your corner, to provide a specific nutrition and training plan and give you the support you need?I have Virtual Coaching programs available to fit any lifestyle, and any budget!

Contact me today and we will put together a coaching plan that is perfect for you!

Who is Melanie Daly?
Personal trainer, nutritionist, Gold Medal professional figure athlete, mom, wife…Melanie Daly specializes in amazing transformations.  Drawing on two decades of experience and extensive knowledge in personal training, and her expertise in nutrition programming, Melanie can take anyone who is frumpy to extremely fit, from overweight to outstanding, and the already-fit to even more fabulous. 

“I am a personal trainer in the Georgetown/Round Rock, TX area who is ready to help you meet your fitness and weight loss goals.  Call me today to schedule a complimentary consultation – we can work together in person or online!”


 Facebook:  Twitter:  @bodyworxfit

bodyworx fit by melanie daly
georgetown, tx 78626