Speak Your Truth to Create Positive Change

Tonight (October 5, 2017) we have a full moon in Aries. I love the moon, and I love Aries, so this is an exciting time!
What this means for you is that it's a great time to gain clarity on your personal truth, and use your voice to speak your truth in a dynamic way.
The full moon in Aries is directly across from our sun in Libra.

The sun in Libra encourages us to build healthy relationships and find peace within ourselves.  Libra is diplomatic, persuasive, and empathetic. The sun represents our identity, so, if you've been feeling these pulls don't fight it. It's all part of the weather. Libra's mantra is "I come in peace." Something we could all use a bit more of right now.

The moon represents our soul and emotions. Aries is dynamic, quick motivated, and pioneering. Can you think of a better pair to enact positive change?! If you have been feeling the pull of peacemaker and change maker this is why.

This is a very powerful time for those who are seeking to be heard, and to find their voice. This is a time for us to claim our power back in a peaceful and loving way. Harnessing the power of Libra to be a peacemaker and develop healthy loving relationships while honing in on Aries drive and initiative can and will create a powerful and peaceful tide of change.

"True power is driven by compassion and empathy.

It is fluid, and easy to share with others. Power allows you to prop others up, to speak with clarity for truth and justice, and to elevate the greater good without putting others down. Speaking your truth to others in power creates a connective tissue that bands everyone together, creating the kind of cohesion that even those exerting force over you cannot resist.”

If you have ever thought you were too small to make a difference, try going to bed with a mosquito in the room! All of us, no matter how “small,” have tremendous power. Mercury (the ruler of the throat chakra) and the full moon in Aries drive us to find it this month. With Aries’ qualities of action, planning and forward momentum, we have the strength to utilize our clear, compassionate communication for thoughtful change and influence on our immediate and global surroundings."

Alanna Kaivalya

Source

Now is our time our friends. One voice can make a difference. Your voice can make a difference. 

Namaste 

More Soul Weather Here 

Healthy Holidays Challenge

The holidays can be a tough time of year! Our stress levels rise, we get busier and busier every year, and it never seems to stop! 

Make this year your best year yet. Manage stress, eat healthy, and exercise to give yourself more energy, and more quality time to spend with your family. 

Bonus: enter for a chance to win great prizes!!

Register Now! 

The challenge runs Oct through Dec. Competition officially begins on Oct 1st and ends on Dec 31st. Registration will remain open through Oct 15th. 

What you get: 

Daily emails including nutrition and lifestyle coaching
Daily workouts customized to your current fitness level and goals
Access to private Facebook group with your fellow competitors
Monthly online webinars and coaching sessions
Chance to win incredible prizes

The cost:

$80/month paid monthly

or

$200 paid in full registration

Sign up now and get a free bonus! 

The Kitchen Rescue Pak

Yogic wisdom found Here 

Enjoying the Journey

When I was a child I was wild. I felt a sense of freedom that can only be found in a child who feels safe and loved. This is the time in my life when was most likely to be found "in the moment"  I'm certain it drove my mother crazy. It made no difference to me if we had places to be, or people to meet. I was looking at "my very favorite" potato bug, and that was all that mattered.



As I grew older I become more aware of appointments, meetings, regret, and fear. We are taught that these things are not just normal, but important. We must "learn from our past," and "plan for our future." While these phrases do have , at least some, merits. They do not carry the grace that we award them.

Life is a journey, and the only way we can enjoy that journey is to live in the present. Elkhart Toole has said, "The only thing that is real is the present. This moment" When we get caught up in planning for the future and learning from our past we put ourselves into a cycle of irrelevant fear and regret. There is nothing we can do about the past, and, since we can only control our own actions, very little we can do about the future.
I am not saying that there is no hope, or that learning from our past "failures" and "victories" is fruitless. All I'm saying is that, in order to really live, we must focus on the here and now.

Think of an athlete. When an athlete plays a great game, or has an incredible match, it's not because they were thinking about what they did in the tournament last year, or how they are going to do in the tournament next year. Any athlete will tell you they were "in the zone" and the "zone" is now. When playing sports milliseconds can make the difference between victory and loss. There is no time to analyze at what angle the ball is coming in, or how fast your opponent is running. There is only time to act.

Even if you are not an athlete this is a very applicable practice. Yogis call it mindfulness, and even Time magazine recognizes how beneficial it can be.

“If you are depressed you are living in the past.
If you are anxious you are living in the future.
If you are at peace you are living in the present.”

Lau Tzu

I often grew (see also grow) impatient waiting for the next phase of my life to come along. Thinking that when I'm older this will be easier, or when I've finally fished school (don't even get me started) life will be so much better. This kind of thinking draws me away from the joy that exists all around me. Not only can I not enjoy my math class simply because it's math, but I am blocking myself from feeling the excitement of learning something new, or celebrating how quickly I remember an old concept by worrying about when it will finally be over.


I used to be less healthy than I am now. I was constantly fluctuating between being very thin, but not healthy, and relatively heavy, and not healthy. 
When I finally started digging into fitness and learning what it meant to eat healthy and exercise I was obsessed. Each day I marveled at the heavy weights my body could move, and was shocked at the amount of healthy food I was eating and how good my body felt. Each day I was in love with the journey. I am so grateful looking back that I was not so wrapped up in the past or future that I was able to really live that journey.

My wellness journey is still ongoing, and since its lost a little bit of its newness I fall in and out of love with it. I try to celebrate each moment. I am still amazed at the incredible things my body can do, and am constantly fascinated by the complicated internal reactions. I am loving this journey.

There is only now. This moment.

To learn more about ProCoach with Alaina Wood Fitness flow this link. 


Yogic Wisdom Here 

Freedom For All! Holiday Fundraiser

This year we are benefitting Operation Underground Railroad. This incredible organization works closely with the Elizabeth Smart Foundation, and travels around the world (and the US) rescuing children from slavery!. To find out more about OUR follow this link.

The incredibly talented StephAnn Knots has designed these killer t-shirts, being sold here. 

All of the proceeds will be donated to OUR!

If you would like to donate without purchasing a shirt you can donate online here. 

The Half Plate Challenge

Join us for the Half Plate Challenge by filling half of your plate with vegetables and fruits! Share your pictures on Instagram, Twitter, and Facebook by using #halfplate
I will be sharing recipes through out the competition.

Date: July 13th-August 9th  

Rules: Whole foods only

Serving Size: Portions will vary from person to person
One serving is equivalent to the size of one fist, with the exception of leafy greens; one serving of leafy greens is equal to the size of two fists.

No Supplements such as greens plus or greens to go or any other fruit or vegetable based supplement, powders, or additives. Bars, fruit leather, fruit snacks, and other such processed foods will also not count.

Vegetable and Fruit juices are not eligible. However you can drink vegetable and/or fruit smoothies.  Juices are defined as liquid based drinks extracted from fruits and vegetables and exclude the peel and or seeds. An example would be V8 juice, Bolthouse, or any other variation made at home with a juicer.

Smoothies on the other hand include the peel and/or seeds and are generally made in a blender, and can be counted as fruit and vegetable servings.
Chips, fries, and potatoes in any form will not count as a vegetable serving.


The USDA's Dietary Guidelines recommend adults eat anywhere from 5 to 13 servings of fruits and vegetables per day depending on age, gender, physical activity, and overall health.

Setting New Year's Resolutions that You Will Actually Keep

 

 

The New Year is upon us! Did you set any New Year’s resolutions? How about last year, did you set, and keep your New Year’s resolutions? We see it every year, the “resolutioners” in the gym, and at the health food stores excited about reaching their goals, “This is the year!” they say.  Then a month or two later they are gone.

Why is it so hard to reach our goals? Are we not motivated, or talented enough? Would we be able to reach our goals if we just worked a little harder, maybe if we just wanted it a little more?  Maybe we are not the problem, maybe it’s our goals.

We are going to talk about setting SMART goals, goals that we can actually reach.  Here are some basic steps. 

1:  “S” is for Specific.

Who? What? Where? When? Why?

We often set goals that are very vague. “I want to lose some weight”

Our goals need to be more specific, we should be able to answer the “W” questions, “Who, what, when, where, why” Instead of saying “I’d like to lose some weight” our goal can be  “I’m going to sign up for weight training classes at the local gym, and go three times a week to help build muscle and lose fat”   

This goal helps us reach the ultimate goal of “losing some weight” but is specific enough that we have an action plan.

 

2. “M” is for measurable

How will I measure progress? How many? How much?

Another problem with vague goals is that we have no bar set to know if we have met the goal. In our example above “lose some weight” there is no way to know if we have met or fell short of the goal, and therefore will never reach it. In the goal of going to weight training classes three time a week it is very easy to measure if we went three times in a week.

Setting shorter term deadlines can be very helpful in keeping goals. Going to the gym three times per week is much easier to track than going to the gym 156 times in the year, even though they balance out to the same amount of gym sessions. 

Remember, for a goal to be measured you will need numbers, days per week, pounds lost, dollars saved, etc.

 

3. “A” is for attainable

Can this really happen? Is it attainable with enough effort? What steps are involved?

Our goals should be realistic, setting a goal that is impossible to reach, or out of our control is setting us up for failure.  Goals such as winning the lottery, or growing six inches, are goals that are (for the most part) out of our control and unattainable.

When we set goals for ourselves we also need to be aware of our current status. If you’ve never exercised before it’s unlikely that you will be able to run an Iron man race by the end of the current month, it is however possible to train up to such a goal.

Set a goal that is realistic, and that you are willing to put in the effort to reach.

4. “R” is for relevant

How and why is this goal important to you? Does the goal reflect your values?

What is it that you really want in life, and does this goal help you get there?  If you want to be able to play with your grandkids, or walk up the stairs without being out a breath, then a fitness goal is in line with your ultimate goal.

 When we set goals that don’t line up with our values, or we don’t have any emotional investment in, there is very little chance that we will have the motivation to reach them.

5. “T” is for timely

 Can I set fixed deadlines? What are the deadlines?

We need to have a specific deadline for our goals. The original goal of going to the gym three times a week gives us the deadline of the end of the week. Having a short term deadline can help keep us from veering too far off course. For example if I miss one entire week, I now have the new week to re-set and get back on track, as opposed to missing a few months before I realize how far off track I am.

Setting a deadline is crucial for any goal; it helps keep us on track, and motivates us to push through when the going gets tough.

 

Specific:   Who? What? Where? When? Why?

Measurable:   How will I measure progress? How many? How much?

Attainable:   Can this really happen? Attainable with enough effort? What steps are involved?

Relevant:   How and why is this goal important to you? Does goal reflect your values?

Timely:   Can I set fixed deadlines? What are the deadlines?

 

                       

Tis the Season of Giving Update

Thank you for everybody who has donated already, and to those who are planning on donating. I have more information about the family and their needs, for those of you who are planning on donating gifts! We will be accepting new and gently used toys and clothes for the family, and any money donations will be given 100% to the family!

Family Needs (General):

1.  Lamps, they have no lighting in their living room
2. Grocery store gift cards (Smith's Wal-Mart, etc..)
3. Size 2 Diapers for baby girl
4. Bedding For Toddler Beds

Dad:

• Shirt Size XL
• Loves board games

Mom:

• Shirt Size XL
• Loves Board Games

3 Year Old Boy

• Size 3T
• Loves Action Figures, Legos, Plains, Trains, all things boy
• Could use warm clothes for winter

2 Year Old Boy

• Size 3T
• Loves Action Figures, Legos, Plains, Trains, all things boy
• Could use warm clothes for winter

Baby Girl

• Size 6-9 months
• Needs warm clothes for winter
• Binkies (Soothie Brand)

Tis the Season of Giving

 

Thank you so much for all of your nominations. We recognize that there are many families in need, and wish we could do more to help all of them. While our Secret Santa will only go to one family we will be making a donation to ALL families nominated! 

 

Now we need your help to make Christmas extra special for a family in need.

I have great news! Another organization picked up this family for their Christmas fundraiser, so that opens us up to help another family!

 Aren't the holidays the best?!

The new family we will be helping is also in great need. The dad was laid off from his job, and has been searching for work. He was finally able to secure a job, but it does not cover the needs of his little family. They have three kids, ages listed below.

 

Dad

Mom

3 yr old boy

2 yr old boy

3 month old girl 

 

This is a family trying their best just to get by. Any donation will help, and 100% of donations will go to the family! 

We will be accepting unwrapped gifts as well as money donations. To donate money click on the link on the blog, or give it to me in person, to donate gifts you can give them to me personally, or at The Pit Elevated.

Please let me know if you have any questions! 

Thank you in advance for helping this wonderful family in need. 

 

 

 If you would like to donate to this family please specify on your donation.

This is a large family Mom, Dad, and SEVEN kids! Both parents are struggling to find employment, and working hard to keep food on the table and a roof over their heads. 

Since this is going to be a SECRET Santa style fundraiser I won't give too many details about the family, but here is some info. The kids, in order...

14 yr old girl

13 yr old boy

12 yr old girl 

10 yr old girl

9 yr old girl

1 yr old boy and girl 

 

March Madness!!

It's that time of year, time to set our March Madness goals!

A quick review of what that entails. You all need to set a goal, but not just any goal, here are the "rules"

*The goal can not be body composition based (ie no weight or inches lost/gained goals)
*You must be able to obtain this goal within the month of March
*It needs to be a goal that I can measure (if you'd like to do a triathlon that's great, but I am not able to put together a triathlon for you in a months time)

So... now you're asking what can I have as a goal. I'll give you a few examples. :)

-Do a handstand
-Row x meters in x time
-Run x distance
-Do x unassisted pull ups
-Do x push ups
-Bench press x lbs
-Throw a football x yards (in my case around 2...)


Our bodies are amazing, and they can do incredible things! Sometimes we just have to train them...

Please post your March Madness goals below. I will post follow up blogs on ways we can achieve our super fun, and challenging goals!

We did this last year and it was so fun! My goal for this year is something that I've been really struggling with for a few months. Hopefully March Madness will give me the extra push I need to get there. My goal is to be able to do a handstand, something as a soccer playing young girl I never learned. 
I look forward to hearing your goals, please let me know if you have any questions!

How To Be Successful

Success is a funny little thing that seems to elude some and be given abundantly to others. Unfortunately there is not one trait that differentiates those who are wildly successful and those who wind up quitting/failing every project they take one.

I love this info graphic showing some of the habits that can help you be more successful! 

In All The Places You Find Love

It feels like Christmas

This year for my annual fundraiser we are going to do things a bit differently. This year we will be doing an anonymous fundraiser. Let me explain... 
This year we will be doing a "Secret Santa"  style fundraiser! I am so excited! 

This means that I will be accepting PayPal donations as well as toys, food, and anything you can spare. As usual, I will be giving you a little something for your generosity. 
This year I'll be offering a full body exercise program. These workouts will help you tone your body while also developing the strength and flexibility you need for your day to day activities. 
If you would like to make a PayPal donation just click on the link. If you would like to donate goods, gift cards, or clothing you can bring them to the gym, or my home.  If you do this please label them. It should look something like this. 
For: Alaina Wood Fitness
From: Your name and email address 
I will be sure they get put to good use! 

As always 100% of donations will be given to the family in need! 

Enough about me, let's talk about the wonderful family that needs our help this season. 
Mom, dad, and three kids live in a tiny apartment. Life has not been simple, or easy for this little family. After mom left an abusive husband she was lucky enough to find someone who truly cared for her and her children. As you can imagine, the responsibility of taking on a new family has been anything but easy for this loving man. He works hard to provide the basics of life while mom stays home to care for her young children, but could use some help this holiday season. The children are happy, and relieved, to finally be in a peaceful home. 

I feel so blessed to be able to help those who are in need this season, and hope you are able to make a small contribution to bring a little Christmas cheer to this sweet family. 

Thank you in advance for your generosity, and Happy Holidays to you and yours! 

If you would like to donate goods/gifts here are some details (I won't divulge too much since we are keeping this a secret!)

There are two young boys between the ages of 7-9
One toddler boy who is just under 2 years
Mom and dad primarily want for the necessities, and to give their family a nice Christmas,  but I'm sure would love to be a little pampered.  ;)

If you have any questions please comment below or email me awoodfitness@gmail.com

It's not too late to register!

We are almost a week into our 90 Day Fit Challenge, and we are having a blast!
I just wanted to let you know that there is still time to register. Here are some of the perks of competing.

*A tried and true exercise program.
I've been using this program for 2 years in my business, and I've been exercising with it for over 3! This is the same program that took me from 5'5" and 150lbs to 115lbs! It really works! Also it's fun!

*Practical Nutrition
There will be no calorie counting, no food deprivation diets, no gimmicks, just solid research based nutrition. Eating right will make a huge difference in your weight loss and muscle gain, and I can help you get there!

*Great motivation to win amazing prizes
Not all of us will admit it, but there is a small part of us that just wants to win sometimes. I mean, it's fun, and exciting! However, you can't win if you don't sign up!
Here is a look at the Prizes
Grand Prize:iPad

Version will depend on what has been released by end of competition. 

1st Runner Up:At Home Suspension Training System

2nd Place: Foam Roller 

Along with all of these great benefits you will learn the skills required to live a healthy life!

Follow the link to read more details about the competition, or contact me directly! 

90 Day Fit Challenge

It's time for another 90 Day Fit Challenge! After the success of last year's competition we decided to go for round 2! 

This is a great opportunity for anybody who is looking to make healthy life changes, and will provide an opportunity to win some great prizes! 

Grand Prize:iPad

Version will depend on what has been released by end of competition. 

1st Runner Up:At Home Suspension Training System

2nd Place: Foam Roller 

You can participate in three different ways, 

*Training with me three times a week

*Training with me two times a week

*Independent Training (I will email you a workout schedule and routines) 

To register click on the Pay Pal button on this page and click on the training package of your choice. I will send a follow up email to welcome you to the competition and schedule your session time(s).

All training packages include workout plan, nutrition program (via email), access to a blogger fitness forum, and the opportunity to win! 

Click here to read the fine print, and competition rules. 

Let me know if you have any questions. 

My 5 favorite fat loss "tricks"

*Eat veggies and Lean protein at every meal.

     Yes, even breakfast. I've been eating carrots for breakfast for about 4 years now, and I sort of love them. If that just won't work for you have omega 3 eggs with bell peppers or spinach, make a green smoothie, or juice. Once this is a habit you will feel incomplete without your breakfast veggies.

*Have 4-6 "feedings" per day

       This one is pretty common among fitness gurus and novices alike, so you may have already heard about it. You want to eat 4-6 meals all similar in size spaced (at least somewhat) evenly throughout the day. Try not to think of your feedings of meals and snacks, think of them all as fuel.

*Cut the carbs (except post workout)

      This might make you want to cry for the first week, but it works. For building muscle you can be a bit more lax on this one, but for cutting fat, especially belly fat, few things work better. There is a magical window of about two hours after you workout that your body processes carbs more efficiently. This is your golden hour to have bread and rice and pasta. Be sure to still eat the healthiest carbs out there, whole wheat and whole grain products.

*Protein, protein, protein!

     Especially after you workout protein is your new best friend. I like to supplement with a post workout protein shake, but you can eat chicken, nuts, eggs, legumes. green veggies, etc for your post workout protein boost. This will help your body recover quicker from your workout and help the damaged muscles rebuild themselves. It's a win all around. Again, you want to choose the leanest protein sources you can find. Some of my favorites are, chicken breast, lean beef, kale, raw nuts, and my protein shake.

*Water

    Most of you are probably dehydrated most of the time. Drinking more water will make you feel better, help your body function at a higher level, help you feel more full so you eat less, and help your hair and skin look and feel better! Wins all around. I love water. Try to drink a few liters a day depending on physical activity, and current weight. 

How to Succeed in... (Life) Without Really Trying

I recently read a couple of articles talking about motivation, these led me to dig deep to find where my motivation comes from.

 I still have no idea. 

The way I think about things is, "well, it has to be done eventually, might as well be done by me, now."  I know that's not what you want to hear.
You want some flowery saying about how you just need to put your head up so you can let your hair down, and you will be fine. The fact of the matter is, the best way to get something done is just to do it.

In this article titled The Key to Getting Motivated: Give Up, the author says:

"trying to “get motivated” can often make matters worse. The real problem isn’t that you don’t feel like taking action. Rather, it’s the underlying assumption that you need to feel like taking action before you can act."

Sometimes you've just got to "buck up buttercup" and do whatever the task is. I find this especially true when dealing with health and fitness. Since exercise and eating your vegetables are considered "non-essential" activities they are easy to slough off for "another day." 

What's the best way to start exercising and eating healthy?  

Just do it!

 Do it today, and tomorrow, and the next day. Do it everyday until it feels wrong if you don't.

Get out of your head and out of your own way. 

Speaking of getting out of your head, stop thinking so much! In this article by Precision Nutrition a few studies were performed. The subjects did not know what the study was, just that they got to test some food samples. The studies found that the subject who were actively counting calories generally ate more than those who were not. Not only did they eat more, but they felt worse after. It's the guilt circle. 

-I'm going to eat better, I'm going to totally cut out sugars and count my calories. 

-I'm so sick of salad I could vomit, but it's totally worth it. You have to be miserable to be fit, right?

-Well maybe just one brownie...oh they have pie too?!

-I just ate my weight in sugar, and all the calories allotted to me for the next three days!

-I'm a terrible person, I will never be fit, and as a result I will never make any friends, or find love.

-I'm going to re-double my efforts and start fresh, nothing but salad for a whole week!

-I'm so sick of salad I could vomit.....

You get the idea, right? 

I just want to say one thing, calm the bleep down! 

Everything is going to be okay. Correction, everything is already okay.

There have been times when the extra layer of fat on my inner thigh has sent me into a downward spiral, but being sad just made me want to eat chocolate, which made me more sad...and added more chub to the thighs. Vicious cycle.

Don't let small mistakes paralyze your progress. 

The best way to succeed, in this life, is to DO.  

Do your best, Do it often, and Do it now.

 Don't let small mistakes, or the idea that you have to feel "excited" paralyze your progress. 

In review; life can be hard, work is boring and stressful, exercise is not always fun, vegetables are not as sweet as candy, and you might occasionally be an outcast. But in the end whether you feel like it or not, just DO it.