1/23/13

WooHoo for WEDNESDAY!!!

How is that “TOP 5” list coming along?! Are you steadily working to cross those goals off of the list this week? We may be half way through with this week already…but that leaves you another half to make things happen! Stay focused! Eliminate negativity and distractions that keep you from going forward. Remember that you ARE good enough, and you CAN see your way past every obstacle in your path to reach your final destination! Believe in yourself as much, if not MORE, than others do!

The Dailey NATURAL CHOLESTEROL LOWERING TIP: EAT RED GRAPEFRUIT! This fabulous fruit often gets overlooked in favor of more popular citrus fruits. Just one Ruby Red per day can lower cholesterol! Although all grapefruits are beneficial to your health, the RED variety is much more effective in lowering blood triglycerides. And don’t throw away all of the white pulpy stuff that most folks peel off and toss! Leave it on to get benefits of all 170 different vitochemicals identified in citrus fruits!

CLASS UPDATE: 6:00 tonight…Functional Fitness! Come GET YOUR SWEAT ON! I’ve been taking requests, so get ready!

If you can’t make it tonight, Thursday is sure to bring the 6am & 9:30am Functional Fitness groups another dose of it!

Of course who can resist the calming & balancing effects of the Functional Flex Thursday at 6pm?!

The “W.O.W.” is RESULTS!!! You can have excuses, or you can have RESULTS….you can’t have both!!!

HAPPY HUMP DAY!

Nicole Dailey Bergemann

p.s. your Dailey thought…

“It is impossible to live without failing at something, unless you live so cautiously that you might as well not have lived at all– in which case, you fail by default.”

~ J.K. Rowling

1/22/13

TREMENDOUS Tuesday!!!!

“It’s better to look back on life and say: “I can’t believe I did that,” than to look back and say “I wish I did that.”

What a great motto & creed to live by. Too often – we let opportunities of all sizes slip right by us…because we hesitate! Make today TREMENDOUS & just GO FOR IT!

Live today with NO REGRETS!

The Dailey NUTRITION Tip: LOOK FOR “CODE NAMES” ON THE FOODS YOU EAT! The food industry slips all kinds of ingredients into our foods to make them look fresher, increase the shelf life, & change their cooking times. These “code words” even make them sound healthier! For example, did you know that the simple phrase “natural flavors” could refer to beef extract that can be found in a milkshake? Or that something called propylene glycol, the ingredient found in anti-freeze, can also keep ice cream running smoothly and salads crisp in a fast food restaurant? Look for the terms like “natural flavor,” “extract” or “essence.” They are code names for a whole list of other things and can be used as synonyms to disguise hidden ingredients. My best advice…eat foods that don’t have an ingredient list! Foods from the earth in their original & natural state! You are what you eat…make good choices!

CLASS UPDATE: Who’s coming to the 9:30am Flex on Wed? Attendance has been hovering between 2 & 3 people for this class over the last few weeks…which means it’s subject to getting bumped off the schedule! I never want to take away a class of interest…so let me know if this one is still of interest!

There’s still a 6pm Fitness class that is going STRONG on Wed…looking forward to another fantastic group tomorrow!

RESULTS! How are YOURS coming along this week?

GET AFTER IT!

p.s. your Dailey thought…

“Progress however, of the best kind, is comparatively slow. Great RESULTS cannot be achieved at once; and we must be satisfied to advance in life as we walk, step by step.”

~ Samuel Smiles

1% BETTER every day!!!

1/21/13

Happy Monday!!!

One of my mentors posted this quote today…and it SPOKE to me:

“Stop complaining. Instead, use that energy to DO SOMETHING!”

Wow, that about sums it up doesn’t it?! If you are going to spend the time focusing on what’s NOT working…then take the time to CREATE a different outcome. Maybe that means you: reset your goals; stop making excuses for not being as productive as you need to be; or maybe you are sick & tired of being “SICK & TIRED” & you’re ready to take action & gain momentum. Whatever it is, put your energy where it’s needed most! (Another great piece of advice from my fantastic business coach -Jeff St. Laurent – www.trueyounow.com!) Stop wasting time with the energy “leaches” in your life!

The Dailey NUTRITION Tip: EAT MORE FRESH GINGER! Known as one of nature’s powerful “superfoods” & has a long list of health benefits! If you don’t prefer it raw, you can also find this in an extract form to add to water, teas, or mix into your dishes. Ginger can aid with weight loss by facilitating the thyroid’s function & detoxification, high levels of magnesium helps reduce muscle pain, has been known for reducing symptoms of nausea from motion sickness & morning sickness , is a natural heartburn remedy, & has even become a powerful weapon in the fight against colon & ovarian cancers. There are more reasons to consume this little herb than not to…so GET YOUR GINGER ON!

CLASS UPDATE: Tonight- 6pm: we have plenty of room for anyone who wants to drop in & get a great total body conditioning workout with the BEST machine ever created – YOUR BODY! No balls, no bands, no TRX, no PATCH…just your body moving the way it was intended to move!

Tomorrow, don’t forget we have 6am & 9:30am Functional Fitness…with Functional Flex at 6pm. Come to one, come to both…NO REGRETS!

The “W.O.W.” is RESULTS! Let’s get after them today!

p.s. your Dailey thought…

“Insanity: doing the same thing over and over again and expecting different RESULTS.” ~Albert Einstein

LOVE this one!!! One of my all time favorites & so true! Let’s CREATE change today folks!

1/20/13

Happy Sunday!

What a beautiful day! Days like this make those nasty rainy & cold days more tolerable. I hope you are able to get outside & soak up some much needed Vitamin D & fresh air!

The “W.O.W.” is RESULTS! At the end of each day, this is what brings a sense of purpose to our actions. We all want RESULTS! Keep your eye on the RESULTS, and you’ll stay on track to accomplishment. Keep the end RESULT in mind, and you’ll avoid getting sidetracked into activities that don’t accomplish anything. This week – step up your game to get RESULTS in at least one area of your life that feels stagnant & non-productive! Decide what RESULTS you want, and then adjust your actions to get them.

Write out your TOP 5 for the week ahead! These are the 5 most important goals you need to achieve this week to see RESULTS! Putting your goals (big & small) on paper make them real & gives you accountability. Sharing them with someone gives you even MORE accountability.

CLASS UPDATE: 6am & 6pm Functional Fitness on Monday! Who’s ready to start the week STRONG & FOCUSED on getting RESULTS?! Let’s DO IT!!!

Get ready to CREATE greatness this week folks!

RESULTS BABY…RESULTS!!!

p.s. your Dailey thought…

“The RESULTS you achieve will be in direct proportion to the effort you apply.” ~Dennis Waitley

1/17/13

Quick! Hurry to the store to stock up on bead & milk….SNOW is on the way!

(So, do any of you really do that? Somebody does since those particular shelves are cleared every time the threat of snow is mentioned!)

CLASS UPDATE: Tonight’s 6pm FLEX class is ON!!! TOMORROW (Fri)…If you are planning to come to one of the 6am or 9:30am Functional Fitness classes…check your email BEFORE you leave! This is the ONLY way I can alert my classes of a cancellation or schedule change. The current prediction is 100% chance of snow tonight with accumulation of 4-6″. IF the roads are sketchy, class will be cancelled as I don’t want anyone to risk life & limb to get there. We have plenty of classes on the schedule Mon-Fri EVERY week for you to get an “extra” in next week. If “extras” are not an option for you, talk to me individually about your situation! We’ll work it out!

The Dailey NUTRITION Tip: MAGNESIUM! Do you constantly feel run down, irritable, anxious, or weak? It could be a simple magnesium deficiency, which is crucial to over 300 bodily functions…many of which give you energy. Be sure you are eating at least 5 servings per day of magnesium-rich foods including: bananas, kidney beans, black beans, whole wheat bread, brown rice, lentils, oatmeal, quinoa, & spinach…just to name a few! Try to get in the ballpark of 400mg per day, and best to get from food sources for best absorption.

The “W.O.W.” is MAINTAIN…and I want you to consider MAINTAINING your inner child today! Remember the anticipation of the first snow of the season when you were a kid? Anxiously awaiting the school closing report to pop up on the news…hopefully BEFORE you went to bed? Were you up long before your normal “rise & shine” time to peek out the window to see if the snow was glowing through the blinds? Today, if you have kids…watch their excitement as they hope for a “snow-day”. Let yourself get caught up in the moment too! Try not to focus on the inconvenience of the possible lost day of work, change in routine, or the city shutting down. Remember that these occasional interruptions in daily life might just be a simple reminder NOT to always take life so seriously!

Now….Go CREATE a great day!

p.s. your Dailey thought…

“When I no longer thrill to the first snow of the season, I’ll know I’m growing old.” ~Lady Bird Johnson

1/16/13

Happy WET & WILD WEDNESDAY!!!

You made it! Half way through the week now & hopefully CRUSHING your weekly goals!

How are YOU planning to end this week? Are you going to finish STRONG with a sense of accomplishment? Stay true to the commitments you have made for yourself this week. Be better than procrastination & excuses! Remember this fact: You can have excuses, or you can have results…but you can’t have both!

The Dailey ENERGY BOOSTING Tip: EAT KIWI!! This little fuzzy green fruit is becoming well known for it’s many health benefits. One thing people aren’t so aware of is it’s energy boosting ability. Bite for bite, this is one of the most nutrient packed, energizing superfoods in the produce section. It’s loaded with magnesium which revs up your energy level. High levels of Potassium gives you the “get up and go” you need before a workout. Just one kiwi has about 270% of the daily recommended Vitamin C, to provide antioxidant benefits. Eat 2 a day (approx 200 calories) might be your “game changer” when it comes to your energy! Serve on salads, eat as midday snack paired with almonds or cottage cheese, or even puree with a touch of sugar or agave nectar & pour over frozen yogurt for a fantastic dessert!

CLASS UPDATE: Tonight, Functional Fitness at 6pm! It may be cold & wintery outside, but be prepared to SWEAT inside tonight! If you can’t make it tonight, we have 2 Functional Fitness classes at 6am & 9:30am on Thursday AND Friday!!!

Thank you for being such a BRIGHT SPOT in my week!

SHINE ON!

p.s. your Dailey thought…

“Never mind searching for who you are. Search for the person you aspire to be.” ~Robert Brault

1/15/13

BRRRRRR!

Winter is BACK! On days like this we need to BRING OUR OWN SUNSHINE! Think POSITIVE thoughts. Let movement warm your soul. Take ACTION to perform at your highest level today. We can make a million excuses for not getting something done today, but only ACTIONS produce RESULTS! Make it happen!

The Dailey IMMUNE BOOSTING Tip: EAT ASPARAGUS! This spear-shaped vegetable is truly a weapon for your health! Packed with antioxidants, asparagus ranks among the top fruits and vegetables for its ability to neutralize cell-damaging free radicals. Asparagus is also rich in folate, which works with vitamin B12 to help keep your brain healthy. Cooking asparagus minimizes its folate, so enjoy it raw. Simply wash the asparagus and snap off the tough part, leaving the easily digestible, tender portion of the stem. For a one-two immunity punch, dip your asparagus in your garlic salad dressing!

CLASS UPDATE! Can you believe we are already HALF WAY THROUGH January? Functional FLEX tonight at 6pm! The room will be cozy & warm while we realign our minds & bodies to restore balance & function! Bring a mat or use one of mine! If you have any particular areas of interest that you would like me to address, let me know! Tomorrow we have Flex again at 9:30am, & we’ll crank up the energy with a Functional Fitness class at 6pm! Who’s in?!

Help me FIGHT CANCER! Participate in a study that will CHANGE LIVES & help cancer research find a CURE! I joined this study a few years ago, and have signed up with the local Relay for Life/ACS office to help get more folks on board with this study. It cost you NOTHING, it is super easy to sign up, and after your initial registration you are done. www.cps3Triad.org Contact me for details on this & PLEASE….be a part of this study with me!

Tomorrow’s HUMP day!

YeeeeHa!

p.s. your Dailey thought…

“Even if you’re on the right track, you’ll get run over if you just sit there.” ~Will Rogers

1/14/13

Helllloooo Monday MANIACS!!!

It’s the beginning of a NEW week filled with opportunities & possibilities! Get your mind set RIGHT for productivity! Don’t mistake your BUSY day for a PRODUCTIVE one. Here is a great quote to get you thinking:

“Being busy does not always mean real work. The object of all work is production or accomplishment and to either of these ends there must be forethought, system, planning, intelligence, and honest purpose, as well as perspiration. Seeming to do is not doing.” ~ Thomas A. Edison

The Dailey NUTRITION Tip: DITCH THE REFINED GRAINS TO AVOID PAIN! Bet you haven’t associated your achy joints or chronic pain with the food you eat, have you? There is truth the the old term “you are what you eat”. In general, grains are considered inflammatory foods. The more refined (processed) they are, the more inflammatory they become. Whether you are trying to eliminate pain in your life, or just want to embrace cleaner eating, eliminating refined grains & sugars from the diet is a game-changer! Read your labels. If the ingredients say: “unbleached” or “enriched” steer clear! Although still moderately inflammatory, options that read whole grain are a better option. But for BEST results in lowering inflammation in the body, eat whole “REAL” foods such as fresh fruits & veggies, wholesome fats, etc.

CLASS UPDATE: Way to CRUSH a fantastic partner driven workout today! Both the 6am & 6pm groups rocked it! Way to challenge each other & take each other to the next level!

We have 3 great classes on tap for Tuesday! Functional Fitness at 6 & 9:30am. (Get ready to SWEAT!) Then at 6pm, Functional Flex will soothe the mind, restore balance, & relieve sore muscles & joints.

Don’t forget…there is no longer a 6am flex class on Wed!

Have a GREAT night & get ready to CREATE greatness tomorrow!

1% BETTER every day!

WooHoo!!!

p.s. your Dailey thought…

“Courage doesn’t always roar. Sometimes courage is the quite voice at the end of the day saying, I will try again tomorrow.” ~ Mary Anne Radmacher

1/13/13

Happy Sunday FUNday!

I don’t know about you, but I have SPRING FEVER today! This weather is INSANE & I hope you have been able to get outside & enjoy it this weekend. There is no doubt that “Old Man Winter” will show his cold and dreary face again, sooner than later…so SEIZE THE MOMENT!!!

This week’s “W.O.W.” is MAINTAIN! I’m not talking about just hovering where you are and coasting along a comfortable & well known path. I’m talking about MAINTAINING the areas in your life you may be neglecting. Our minds and bodies crave balance, and if we are giving ALL of our efforts towards one or two specific goals, often we lose sight of the overall big picture. Let the word MAINTAIN be strong and present this week. Where have you been neglectful in your physical, nutritional, mental, personal, business, or other aspects of life? Where do you typically back off or quit, rather than MAINTAINING your position & expanding your boundaries/limitations. This week…Step up your game & MAINTAIN to regain focus on your big picture!

*** CLASS UPDATE: SCHEDULE CHANGE!! In case you missed the Friday Dailey Mail, starting this week we now have a Friday 6am Functional Fitness schedule added to the schedule! There will no longer be a WED 6am Flex class! See the attached schedule for a complete day by day listing of all classes. Print it & post it where you will see it (and fill in YOUR goal of the month at the bottom)! Come to any and all classes you can! Remember, in the end…the more you come, the better your results will be!

Tomorrow: 6am & 6pm Functional Fitness! We’re going to start our week STRONG! Who’s with me?

The Dailey NUTRITION Tip: POMEGRANATES! This ruby red fruit is LOADED with health benefits & just may be worthy of making a staple in your nutrition regimen. Pomegranates (& Pomegranate juice) has been linked to: improved heart health; having cancer fighting powers; can lower blood pressure, reduce blood sugar levels, & reduce inflammation. Although the juice is more readily available, the real benefits come from consuming the seeds of the fruit. Since they are only in season & easy to find in certain months of the year, try buying lots when they are available & get the seeds out right away-store in a zip lock bag & freeze!

Have a great rest of your weekend! Get READY for an amazing week ahead!

It’s GO TIME!

p.s. your Dailey thought…

“Life is occupied in both perpetuating itself and in surpassing itself; if all it does is MAINTAIN itself, then living is only not dying.” ~Simone de Beauvoir