“Live a life worth telling a story about” ~Todd Durkin

WRITE A NEW & BOLD CHAPTER! It’s the first full week of a NEW YEAR filled with endless possibilities. The greatest thing about YOUR life’s story is that YOU get to write it! I have yet to find a best-selling book with only one chapter where all stays the same. Like one’s life, every extraordinary book is made up of many great chapters. Change is constant, in particular if you desire to grow. Eagerly turn the page to focus on making your next chapter great, and enjoy finding out how your story will unfold.

The Dailey SLEEP Tip: AVOID SLEEP BUSTERS! If sleep is your challenge, make sure you set yourself up for success. What & When you eat can make or break a great night of rest! Here are some things to leave off your dinner plate at least 2 hours prior to bed time:

• Spicy foods, Citrus, Tomato Sauce- these foods –these foods can produce heartburn and other symptoms that disrupt sleep
• High Protein/High Fat/Fried foods- All hard to digest & inhibit the production of serotonin
• Mint anything- stimulating & will make you more alert
• Alcohol – keeps you from the deeper stages of sleep & makes you sweat, disrupts serotonin production

I’ve asked all of my students to get SERIOUS about their 2015 goals. Write them down…and not only that, be sure to attach a “WHY” to each of them. A reminder of why they are so important and WHAT will be better in your life when you reach them! Take your goal setting one step further by writing down WHAT you have to do to ensure you reach these goals…i.e. what you must change or do more of in order to succeed.

Ready….Set…GO!

“THE MAN ON TOP OF THE MOUNTAIN DIDN’T FALL THERE” ~Vince Lombardi

Great reminder that if you want to end up at the TOP…you’re going to have to put in the work to get there!

The holidays are OVER and it’s time to get busy on your 2015 goals. No procrastinating, no excuses…just ACTION! If you lost some momentum over the last few weeks, there is nothing stopping you from getting it back this week! If you are a Dailey Fitness student…make the commitment to your workouts by signing up today-for the entire week (or month!) & add them to your calendar. Regardless of where you train, treat your sessions as you would any other important appointment and DO NOT CANCEL them! Your health & fitness goals depend on your commitment & consistency!

The Dailey HEALTH Challenge: DRINK ONLY WATER for the month of January to flush out all of the Holiday “poisons”!

EVERYTHING you do counts! Every thought, every action, every set….every rep!

Shooting for 1% BETTER, every day!

Let’s DO THIS!

“When it’s all said and done, and you’re looking back at your life; wouldn’t you want to say that at least you took a chance?”

So why not do the same thing with this year! There may only be 2 days left in 2014, but that’s 2 more days filled with opportunity to become BETTER than you were before! Go ahead…TAKE A CHANCE! What’s the worst thing that could happen?

The Dailey FOOD FOR THOUGHT Tip: “Since when is food even insects are not able to eat, perfectly safe and healthy for humans to eat”?? We talk about this all of the time at  Dailey Fitness, but it needs to be discussed at the dinner table MORE often too! After a holiday weekend of “sugar binging”, you are likely FEELING the effects. It’s never too late to make changes that will save your life (or someone else’s)!

https://www.facebook.com/video.php?v=304526516382331&set=vb.144320512402933&type=2&theater

TAKE A CHANCE TODAY! I dare ya!

The countdown is ON!!

Only 3 more days left in 2014 after today!

How are YOU going to end the year?

After a few days of total disconnect from emails, Facebook, and work…I’m READY to get back to the trenches to MOTIVATE you to finish this year STRONG! By now, you’ve either been successful in reaching all of your goals of 2014 or you haven’t. Regardless, You still have 3 days to make something happen! Take advantage of the gift of each day to do your BEST! Don’t wait for 2015 to do it!

The Dailey FAT BURNING Tip: GET MOVING! Studies show that MOVEMENT not only burns calories, it stimulates the nervous system, elevates your mood, increases cognitive health, and can improve self-esteem! Dailey Fitness Students-Sign up for your workouts for the week today! (note that there IS a 6am class on Wed, NO pm class on Wed, and gym is CLOSED on New Year’s Day) Not a student at Dailey Fitness? (first of all-you SHOULD be!) Don’t let that stop YOU from busting a MOVE! The best way to jump start your goals for 2015 is to get your sweat on before the year ends!

“High achievement always takes place in the framework of high expectations.” –Jack Kinder

Expect the most of yourself! To be more…you’ve got to DO MORE! 1% BETTER every day!

“Discipline is the bridge between goals and accomplishment.” –Jim Rohn

There are now only 9 more full days remaining in this year before we ALL take on the challenges of 2015. It’s the perfect time to do a year-end review of your success/lack thereof with your goals for 2014…so you can set NEW goals & PROMISES to yourself to achieve in the new year ahead. If you found you didn’t accomplish all you set out to do this year…take a good look at the DISCLIPLINE & ACTION taken to decide what you can do to make a different impact in 2015.

The Dailey NUTRITION Tip: JUMP START your 2015 goals!!! THROW OUT all the junk food, and items in the pantry that have long lists of ingredients on the labels. It’s a perfect time to start with a clean slate! If it’s not in the house, you are less likely to eat it! Donate the canned and packaged products to a local food pantry & only buy what you NEED moving forward. Try to buy foods with a true expiration date-as in they will go bad if you don’t eat them within a few days!

CLASS UPDATE: Please note that there was a data entry ERROR when putting the 9:00am class on the schedule for Tuesday (tomorrow)-regularly 9:30! However, Due to request, we are KEEPING the class at 9am tomorrow! If you don’t usually train on Tuesdays because of the later start time, maybe you CAN come tomorrow and get in an extra session before the holiday! Metabolic Circuit…should be a good one! SIGN UP!

Happy MONDAY!!!

“Before you remove sugar, fat, carbs, dairy, cholesterol, & gluten to improve your life…maybe you should start with your fear, doubt, TV, video games, couch, & excuses.” ~Martin Rooney

Most of us look to the latest “fad”, trend, or magic pill to “fix” us, or point at other external sources contributing to our lack of success….when most often we just need to look in the mirror & be honest with ourselves, take responsibility, & change a few habits-start DOING WHAT WE KNOW-to reach our full potential!

The Dailey HEALTH Tip: PROBIOTICS ANYONE?! If you’re not taking one…you might want to consider it.  Here is a fantastically informative blog post from Dr. Jillian Teta (Winston-Salem) about WHAT they do, HOW they help, and what you want to look for in a good probiotic. I don’t know anyone that would not find benefit, but if you have food sensitivities, GI distress, or digestive issues…there is no doubt that a probiotic will help you! http://fixyourdigestion.com/probiotic_guide/

CHRISTMAS IS ONE WEEK AWAY!!! As you gear up for the holiday ahead, take a moment each and every day to cherish the gifts you already have been given. Most of these gifts didn’t come neatly wrapped in a box. In fact, many of the gifts were given to you by your family & friends in the form of love, friendship, & trust-even hugs & kisses! Be grateful for these gifts…and GIVE MORE of the same!

The countdown is ON! 14 days left in 2014! How will YOU close the year??

“Aim higher and you will end up higher. Expect more of yourself and you will end up getting more from yourself.” ~Ralph Marston

Try not to let what you didn’t do yesterday stop you from DOING IT today! I’ve been asking my students how they are doing with nutrition during this holiday season, & how their “choose one-lose one” habit is going…and I’m getting a lot of “TERRIBLE’ as the answer! Remember, everything is a choice. It’s not physically harder to make a good choice vs. a bad one, it just takes a little more discipline. You’ve got to raise your expectations of yourself. PRACTICE this over and over, and soon enough if becomes hard to get wrong!

The Dailey COOKIE Recipe: Ok…so you KNOW you’re gonna eat some cookies this holiday season, so why not MAKE them healthier?! Found this great recipe & can’t wait to try them out! (FYI…if you bake them before I do, bring me a sample!!!) http://foodbabe.com/2013/12/22/healthy-sugar-cookie/

GROUP TRAINING UPDATE: Note the shortened week on next week’s schedule! PLAN AHEAD to get your workouts in! Get an extra one this week, or come on a day you don’t typically participate next week. No classes Wed PM/Thurs/Fri. Don’t let that stop YOU from moving ahead with your fitness goals this year!

Shoot for the stars today!

“What you are will show in what you do.” ~Thomas Edison

And guess what, you WILL be remembered for what you do…not what you talk about doing. Are you living a life worth telling a story about?

After attending 2 memorial services in 2 days…this topic is hot on my mind. I can’t help but wonder what stories people will tell about my life, what impact I have had on them, and what legacy am I leaving behind? The fact of the matter is that none of us will get out of this life alive…so we must do the most we can with the time we have! Follow your passion, LIVE your best, and remember that everything you do has an impact! Make sure it’s a positive one!

The Dailey HEALTH Tip: Tis the season for eating out & eating wrong! When you are out to eat at your favorite restaurant, choose the HEALTHIEST option on the menu instead of your usual meal. And don’t be afraid to leave plenty for leftovers later!

Yesterday’s the past, tomorrow’s the future, but today is a gift-which is why we call it the present!

“If I had just a year to live, how would I live differently? What exactly would I do?”.

We take this thought for granted. If you are awake, your eyes are open & your heart is beating, you might as well try to make it your BEST day. It’s going to be a lot tougher when those 3 things stop. Once you make today your BEST, you now have something to build upon. Tomorrow is promised to none of us…so feed your mind and body with positive dynamics, consuming foods that fuel strength-not weakness, & surrounding yourself with those that build you up-not break you down!

The Dailey HEALTH Tip: We’ve ALL binged on something we shouldn’t have lately, so here is a great blog post from Dr. Jillian Teta with WHAT to do if it happens to you! http://fixyourdigestion.com/debloatfast/ Keep in mind…this is not a fix that is intended to allow you to routinely BINGE without guilt or consequence.

Happy HUMP Day!!!