Finding motivation when it seems to be lost

As a fitness coach, one of the things I hear the most is, "I'm just not motivated". This is understandable since we humans like to be interested in what we are doing and to feel driven in the  direction our lives are going.  Questions I get are "where do you go to get motivated?" "What happens when there is too much bad stuff on my mind to focus on anything else?" "Are some people just naturally motivated while others are not?" "How do I become more motiated?"Well, here's some things I've learned along my 4 year journey with fitness, feel free to use these in any aspect of your life!

What a GPS system is to a car is what Motivation is to you. We can get a little lost or completely off track without it. Sometimes it feels uneasy driving without it, you question yourself and where you may be leading yourself to. Funny, if I would have been trying to explain this a decade or so ago I would have said a map or road atlas. Anyway, we need to feel certainty in what we are doing so that we are more comfortable with doing it. When we see other people doing one thing and getting a certain result, its much like the validation of looking down at your navigation screen and seeing which turn to make next. 

So step 1 to finding your motivation, is to find people who are successful at what you want to be successful in and also find people who are interested and passionate in what you want to succeed in. When you have this support group around you, the uncertainty starts to fade away and you can focus on other things. When you don't have to worry about where you are going, don't you enjoy the drive more? The more we can enjoy what we are doing the more successful we are going to be at it. 

Now that we have driven to a little township of successful and passionate locals, the next part is to blend in. Listen to what these people are saying, absorb it like a sponge, study their ways. Soon, their ways will feel like they are your ways. You will want to make the same kinds of choices as they do, you will want to get the same type of results. You will find yourself talking about it, dreaming about it, and living it! 

A rainy day in Motivation Springs? OH NO! What do I do on the dark and dreary days? To leave the metaphor of this road trip for a moment and make myself perfectly clear here: I DON'T FEEL LIKE DOING ANYTHING! This goes through everyone's mind no matter the skill level. Pros as well as amatuers all struggle with that inner voice telling us the various reasons we just cannot go on today. Deep down, most of them are excuses, but valid points do come across the desk from time to time. 

That negative and nasty person inside of you may be telling you that what you are doing is not working. You tell that voice that it is working for everyone else in town, but they didn't become successful overnight!

You hear it tell you that it's just a bad time since you are stressing about something else going on in your life. Remind yourself, there are 24 hours in a day and just 30 minutes is almost 1/50th of a day. Seems like just a tiny bit of time to spare for yourself when you look at it that way.

Basically, whatever the negative voice tells you, you need to have a witty comeback for. Always, and I repeat ALWAYS be stronger than that voice telling you no! 

The most simple advice to give, but sometimes the hardest advice to take is this:

Just Do It!

There's a reason why Nike has coined that phrase. It get's results! It's not easy, but nothing ever worth having is easy. Athletes are governed by the same set of rules as the rest of us human beings, but look at how successful and amazing they are! They, JUST DO IT! 

On those days where it is raining in your little motivational town, weather the storm! You may want to stay inside, you don't want to expose yourself to those cold and dark elements, but you know that you need to and you JUST DO IT!

I had this day yesterday! I was not motivated. I guess that answers the question "are people naturally motivated" ummmmm NO! We all need a kick in the butt, we all need a support group, and sometimes we just need to suck it up and stop being a pansy! 

Back to what I was saying, I woke up, it was pitch black outside, my kids were slow to get ready for school, I was tired, I was achy from the previous days workout, and I was not looking forward to the cardio that was scheduled for the day as opposed to my regular weight training. My usual workout time arrives and my motivation doesn't show up. I start to wander around the house a little bit, seeming lost and not knowing what to do with myself. I knew what I should have been doing, its time to workout! The GPS in my head is telling me to make a U Turn, I'm going the wrong way. The motivation and I never did wind up finding eachother during my workout window, so I had to go with the "JUST DO IT" mentality. 

I put my cardio disc in the dvd player, pushed play, and got through the warmup grumbling and mumbling about how I don't want to be doing this. about 5 minutes into the workout I was getting a good sweat on, had a little burst of energy that hadn't been there all day, and by the end of the workout I felt FANTASTIC!!! I had tons of energy, the endorphins flood gate had burst open and I was in a better mood, I was incredibly proud of myself for doing something that I needed to do yet was not driven to do. Pride in oneself is a huge treat, the endorphins and energy were just the icing on the cake! 

So....Hopefully what you have taken away from this is that you need a support group of people who are doing the same thing as you. You need to engage with these people and/or study them to see what actions yield the results that you want. You need to beef up security in your brain so that a big muscular bouncer can throw the negative voices  out when they start to disrupt the party. Lastly, when all else fails to motivate you, Just push play, Just do it, Just get it done! You will feel amazing once you have and every single time you do this, it helps to beef up those bouncers in your head! 

In need of people to surround yourself with? Join my team of coaches and clients

www.beachbodycoach.com/suzycutie86 click on the join button its free!

Also find me on facebook ;) 

Having the right friends

There's nothing on this planet that's worth investing more into than yourself. If you want to be successful, happy, and the best version of yourself that you can be (who doesn't), then you need to be surrounded by the right kind of people.

You've heard it before, but here it is again: Quality over Quantity. You can have 1,000 aquantances but feel pretty dang lonely, especially when times get tough. Instead, you should engage in deeper connections. If you have trustworthy, loyal friends who care about you, there's really no time for those 1,000 nobodies. It takes time and commitment to have the right people in your life. Though that sounds like a chore, it pays off when you do need help or are going through rough times. 

Attitudes are contagious. If the people around you are in rotten moods, you are bound to contract some of those symptoms. Likewise, if you surround yourself with people who love life, love others, and are generally happy energetic people, you will catch the fever! Instead of getting caught up in dramas and "poor me"stories, you are going too see life in a whole new light. Positive people look at the bright side of things, even when you think there is only darkness. These people are important to your own character development and personal successes.

It may sound selfish, but dump the drama queens and kings! They will only drag you down. You need to be around people who lift you up. It's hard to break up with people that you feel are friends, but in reality, if they are toxic, they need to go! If you knew the food in your house that you just invested money in was contaminated with a toxic chemical, would you eat it or throw it away and call it a loss? Same with friendships, it doesn't matter your history and what has been invested, it's the future that is important.

Sadly, sometimes it takes a hard time to realize who your true friends are, but it gives you a clear view of who should be important to you. Now that you have pinpointed those friends worth being a part of your life, you need to be the same kind of friend to them. They give you support when it's needed and they celebrate your achievements, you need to genuinely want to return the favor. One sided friendships aren't healthy and not fair to people who are making a positive impact on your life. Be the kind of friend that you would like to have.

So, What you need to take away from all of this is simple: Find quality friends who are strong enough to lift you up in bad times and celebrate you in good times. Likewise, be that positive person to others! It feels good to have a friend that is like that and to be a great friend yourself. It will be hundreds of times harder to become successful and lead a happy life if you don't sift through your friends and cherish the legitimate relationships while detaching from the superfluous!

Now go out there and be the best version of yourself that you can be with the best friends a person could ask for! 

Beachbody Challenge

Follow the link to my personal Transformation story that won  me 500 dollars!

http://www.teambeachbody.com/teambeachbodyblog/success-stories/im-finally-role-model-suitable-children?TRACKING=SOCIAL_CD_FB&linkId=9784298


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Pumpkin Pie Oatmeal

Raise your hand if this time of year tempts you with all things Pumpkin spice. I'll assume that you all raised your hands...or at least raised your hand in your mind. For those of you who did not...well you aren't human! There, I said it! For all of us who are trying to eat healthy, but are surrounded by pumpkin pie and other delectable fall treats, I present to you, PUMPKIN PIE OATMEAL! 

Okay, So its not as satisfying as pigging out on a fall inspired dessert, but you will be satisfied with making healthier choices while fueling your body with good carbs that help you power through a good workout. Make this an hour or two before you hit a workout and you will have a little extra boost of energy! Pumpkin is a fantastic starch, and what better time than fall to indulge!?!

Here's what you are going to need:
Milk or Almond Milk (1/4 C)
Oatmeal (I used Irish, but also had Gluten free rolled oats on hand if I were making this for my son)
A can of Pumpkin (1/2 C) 
A packet of Stevia
Pumpkin Pie Spice
Ground Cinnamon 

Cook your oatmeal according to package directions, I did mine on the stove using 1/4 C milk and 1/2 C water. Once cooked add in your Pumpkin, Stevia, and Pumpkin Pie spice (just sprinkle it in there) 

Transfer your oatmeal to a bowl and liberally sprinkle the top with Cinnamon. You can also add chopped nuts to the top, but I went the extra mile and made some country apples.

I chopped up an apple and put it in a saucepan over medium heat with some brown sugar and cinnamon, cooked them until the brown sugar created a little glaze and put them on the side.

 My Hubby put them right in his oatmeal saying that they taste much better together than as side items. His recommendation is to chop the apples a little smaller and mix them right into the oatmeal. If you have a sweeter tooth, you may want to add 2 stevia packets instead of 1. do 1 and a half packets into your oatmeal and 1/2 a packet onto your apples. 

Simple Success Secrets

Good Morning Good Morning!!! 

Today I feel the need to share a few simple things you can do RIGHT NOW to be more successful in life! Now a lot of these apply to anything, so feel free to use them in any way that you like, I use these tips and tools mostly when it comes to fitness. 

 WRITE IT DOWN!!! Write EVERYTHING Down! Here are 4 tips that create an easy to follow system to success, just by pulling out a pen and paper! 

1) Goals are just dreams until they are collected on paper. Make sure that your goals vary in size so that you can meet some easier than others. This gives you instant gratification when you reach a smaller goal and keeps you motivated to work toward those larger goals. Also, make sure your goals are allover the board and not from a narrow mindset. Oh, and don't forget to post your goals somewhere you can see and not forget about them!!!
example list of goals: 
Lose 5 pounds
fit into my skinny jeans
do 15 pushups with perfect form
run the whole length of my block without stopping
drink no soda
only eat out once per month

When you reach some or all of those goals, make a new Goal and keep going!


2) If it goes in your mouth, it goes in your food journal! This can be done differently from person to person. Some people like to count calories, some like to keep an eye on fat and saturated fat content. Basically, if you aren't thrilled about the math aspect, skip it for now! Yes SKIP the calorie counting when you start and you can still be successful! By writing down everything (and I mean everything) that you eat, you hold yourself accountable to make better choices. You are going to have a nagging voice in your head say nope, I don't want to have to write that I ate at KFC, I'm going to go get a salad from Subway instead. Trust me! When I have days where I'm not at the house for hours upon end and I am driving by all the fast food joints, temptation becomes a very powerful and very real thing! Knowing that I have to catalog what I put in my mouth, helps me say no one a bad choice and steers me to a lesser evil. You don't have to be perfect to start, there will be slip ups, you can have cheats, but WRITE THEM DOWN! 


3)Having a good day? Did you reach one of your goals? Did someone compliment you at work on the way that shirt looked on  you? Did you hear the old, "have you been working out?" Well, guess what you need to do......WRITE IT DOWN! In addition to your goals and in addition to your food journal, you should keep a small journal or a section in your fitness binder (YES I have a fitness binder!) to write your emotions out on good days. I just increased my bench press by 10 pounds. i fit into pants I haven't worn in 5 years! My boyfriend told me it looks like I have lost size! I no longer crave a food that once controlled me.
This collection of thoughts is incredibly important to you staying on track. There will be bad days! You will think the scale is against you when it's reading a higher weight, your pants are a bit snug one day, you are feeling tired, you are in a bad mood, you feel like caving into pizza because everyone around you is eating it. This is when you read over your journal and realize what you are doing is working and it makes you feel good!


4) Schedule time for yourself. When it comes to work, school, meetings, and all the things life throws at us, we have to write down our schedules and hold true to them. The same should be for our fitness. Schedule a time to workout. give yourself a 30 minute window at least 4 to 5 times a week that is in CEMENT and cannot be moved. This means you have to find a time that will be uninterrupted by anything else so you can commit to it. I personally give myself a window from 12:30-2:00pm to get all of my fitness done. Do I take the whole time to do it, no! But I do need time to get my preworkout drink in my system and working, I need time to motivate, I need to collect my thoughts in my fitness binder and write down what weights i'm going to use for my strength training. THEN I work out, make my post workout drink and shower off. That's why I give myself so much time, but its a perfect time for me to do so. My daughter gets out of school at 2:15 so I know I'm on a deadline to do it, BUT I also only have my son around and i'll sit him down with lunch and a book and he's good to go for a while. Find a time, set it in stone, make it work! 


Good Luck and Get to it!!!! Have tips of your own? Feel free to share in the comments! 

www.beachbodycoach.com/suzycutie86
www.facebook.com/suzylonglais

New to Blogging

Hey Y'all,

Welcome to my very first blog post. I figured I'd introduce myself and give you a little insight on what this blog is going to be all about. 


First off.....Hi! I'm Suzy, it's great to meet you! I have two kids and finally consider myself a fit chick! No, I was not born this way, it took a lot of trial and error (still going through those struggles actually) and a lot of work! As a kid my weight would go up and down like a yo-yo. I never noticed, because I was...a kid! It wasn't until I attended a very tiny  high school in a very tiny town, that I was thrust into varsity sports for the first time in my entire life. There weren't enough people to form a soccer team without me, and knowing nothing about the sport, I caved into peer pressure and joined. I also did cheerleading,and one season of softball. I loved soccer, the practices were 2 hours long and very intense. I lost a ton of weight and before I knew it, I had melted into a size 3 teenager from who only knows how big I was before. 


Well, college kicked in, and bye bye sports...hello minimum wage job at SEARS. I was eating fast food and not being active at all, instead of putting on the freshman 15 I went overboard and put on the freshman 40. Things just kept escalating after I was married to my college sweetheart some years later. I had gone through 2 pregnancies where I caved into my cravings for yucky things like McDonald's french fries on a daily basis and put on a tremendous amount of weight with each child. 


I hit a breaking point on an innocent family trip to a Bass Pro Shop. I refused to have pictures taken of me for several years because of my weight: it caused a lot of insecurity and depression in me. At Bass Pro they had a giant fishtank and I don't know why, but I posed for a picture with my kids. As soon as I saw the picture, my world SHATTERED! Do I really look that way? is that how other people see me? How Did I let myself get to this point? The very next day I started hitting the treadmill and the carrot sticks. I wasn't sure what I was doing since I knew pretty much nothing about diet and exercise, I was never "one of those" people! I thought of exercise as a chore and nothing more. Needless to say I was miserable! I was losing some weight, but I would wake up dreading my date running in place for 30 minutes and my almost vegetarian diet. 

This is what I looked like during my treadmill dates back in 2011

Then, a run of luck hit me!!! I had a facebook friend whom I had never met, but had friended because they played FarmVille and I needed more neighbors (I KNOW I KNOW! I don't play anymore obviously!) She happened to be one of those rare people who was naturally athletic and loved exercise (or so I thought) she kept telling me to stop torturing myself or I wouldn't stay on the fitness track, I would go off the deep end and gain the weight back. She said "working out can be fun" and I would laugh at her. She told me that my sweet tooth could be controlled and I didn't believe her. She happened to chat with me right after one of my horrid treadmill dates and made me an offer that I finally accepted. She asked me to join a group of people who were drinking Shakeology (a meal replacement nutrition drink) once a day and working out 30 minutes a day 5 days a week for a month. I bought Chocolate flavored Shakeology from her, and I bought Turbo Jam, a beginners kickboxing cardio workout. In her 30 day challenge group that she led on facebook via a private group, I was able to lose 13 pounds and 12.5 inches off of my body. I stuck with the whole Turbo Jam workout schedule, which was the first formal workout I've ever done in  my life and I drank my shakeology every day. I didn't like it the first 3 or 4 days I drank it but I experimented with recipes and measurements and now i've been on it for 3 years! I was hooked after that 30 day challenge, working out COULD be fun! I moved on to the next level of cardio kickboxing called Turbo Fire, I followed the whole 90 day program while drinking shakeology and lost another close to 30 pounds during that! 

This picture won me $500 for my results using Beachbody Products, taken in April 2014

If that much of the story isn't astonishing enough, get this......I went from about 190 pounds, depressed, low energy, angry, and very lazy to a 120 pound Turbo Kick live instructor! I teach the kickboxing program now at a Karate Dojo! Never in my entire life would I have guessed that I would become a fitness instructor, a fitness coach to dozens of clients, and an inspirational story that recently won 500 dollars for my transformation through Beachbody! 
I am on a mission to help as many people as I can, like my coach helped me! She still helps me! I've been a coach for years, but we need people to motivate and help us too! She's always been there for me and I want to always be there for my clients. I'm setting a great example for my family, we are truly a fit fam, we eat well, we exercise, and we love one another dearly. This has been a complete life changer, my depression is gone with the weight! This blog will be the chronicles of Suzy....all things about my transformation, my up to date progress and struggles, my family's involvement, and bragging on  my clients and fellow coaches as they reach their goals! 


for more information on the beachbody products I mentioned feel free to visit the website or come to me with any questions! Find me on Facebook as well! 
www.beachbodycoach.com/suzycutie86
www.myshakeology.com/suzycutie86