“Physical Energy & Mental Focus are two of the most precious resources we have. Make sure you do something each day to nourish them!” ~Todd Durkin

It’s the LAST week of 2015! Don’t discredit all you have put forward this year by ignoring these resources over the next few days. End your year STRONG by nourishing your precious resources so you can start 2016 ahead of the game! You owe it to yourself to LIVE YOUR BEST! You are worth it!

The WARRIOR Nutrition Tip! CHUG-A-LUG some EXTRA water today! Unless you have completely by-passed the holiday goodies, foods packed with fat/sugar/salt, and skipped the alcoholic beverages…your body will thank you for consuming MORE water to help flush the system! This will also help to restore the systems of the body and get your hunger cravings back under control! You can’t undo what’s been done…but we can do BETTER moving forward!

Get ready…this last week of 2015 is going to be the BEST of the year!

Who’s ready to END STRONG!?

“You cannot brighten another’s path without first lighting your own.” ~ Frank McKinney

Powerful-yet difficult words to live by. ‘Tis the season of hustle and bustle! There are a million things to do, and never enough hours in the day to do them. I advise you to SLOW DOWN each day. Take a breath. Do something to light your own fire from within…so that you may be able to bring light to others! Get your workout in-no matter what. Fuel with good nutrition each day-no matter what. Drink a lot of water-no matter what. Get enough rest each night-no matter what. Do these simple things each day and I can assure you that there will be MORE of you to give to the world!

Warrior NUTRITION Tip: Stay away from Agave! Did you know that Agave Nectar is even worse than eating refined sugar? It is claimed to be natural, raw and marketed as a diabetic-friendly sweetener that doesn’t spike blood sugar levels. Agave Nectar is made by processing the bulb with heat and chemicals until a sweet concentrate is produced. It also has an extremely high amount of fructose which is a simple sugar that is found in almost any mass produced, processed food and plays a huge role in obesity. A diet high in fructose has been linked to everything from cancer growth, memory loss and inflammation, which can lead to all kinds of minor & chronic DIS-EASE. Agave syrup has a fructose content somewhere around 70%, if not higher! Almost 20% more fructose than high fructose corn syrup. Stick to honey, raw stevia leaf, coconut palm sugar, & even REAL maple syrup if you need to sweeten things up.

There are some amazing things happening at Dailey Fitness/TFW-Greensboro! Not only are our students blowing me away with their energy & commitment to their health & fitness goals…but they are continuing to expand their boundaries to do things they have never been able to do before! It’s happening EVERY day! If you know someone who is in need of motivation, accountability-we have an 8 Week Transformation Challenge kicking off in Jan! (Jan 11-March 5) It’s the perfect opportunity to help your family and friends improve their health & fitness, & light their fire from within! Stay tuned for the details!

LIGHT IT UP this week!!!

“The harder you work, the harder it is to surrender.” ~Vince Lombardi

A new & full week is in front of us…filled with opportunity to work hard & CRUSH your goals! As November comes to an end, we have one month left to leave our mark on 2015! This is NOT the time to surrender…this is the time to work harder than you have all year long, to stay focused on the things that matter the most to you, and to let 2015 come to an end with your hands high with VICTORY!

PLEASE COME!!!!

…to our 1^st annual Holiday Open House workout & social this upcoming Sat, Dec 5^th!

FREE workout to our students and guests from 10:30-11:30am…followed by a lunch social as well as special guest vendors at your service: Dr. Brad Banker from Greensboro Physical Therapy, Spencer Lee with Cardio Savers CPR/1^st Aid certifications, Joey Wall-licensed massage therapist & Joel Tull-licensed sports massage therapist & instructor. Get your questions asked, and sample some of the great work all of these folks do to make your life BETTER!

The more the merrier folks! This event is a GIFT to you and anyone you know that wants to see what we are doing at Dailey Fitness/TFW-Greensboro & could possibly want to create bigger changes for themselves in 2016! (RSVP if possible so we will know how much food to serve!)

Warrior Nutrition Tip: Clean out the refrigerator!!! As painful as it might be…TOSS all of the unhealthy Thanksgiving leftovers! You’ve had your portion, enjoyed it, and not it is time to move on! RESET your mind and body by replacing the casseroles & pies with fresh veggies & fruits, healthy fats like avocados, nuts, & oils, and getting some healthy lean proteins back in your rotation!

Monday is GO TIME!

CREATE your EXTRAORDINARY week!

“Align your DOING with your BEING. Commit to what you love in a way that makes a daily positive impact. Living with purpose and passion, spreading personal expansion.” ~ Peter Twist

GREAT wisdom to start this week. Are you DOING the things that fueling your passions in life, the things that represent who you are at your deepest level? Are you living each day with purpose, or simply going through the motions? MONDAY is the perfect day to start the week fresh, strong, and with PURPOSE!

The Dailey WARRIOR Nutrition Tip: How many shakes in a day would be too many? In other words how much of the DRI should come from food and how much should come from supplements?

If you were unable to meet your protein needs with food for some reason and are considering a protein supplement than I would consider how much your intake is currently lacking. and supplement accordingly. Nutrition powders and drinks can help provide some of these nutrients but they are not recommended as a total substitute for food, as they lack some of the vitamins, minerals, fiber and phytonutrients found in whole foods and sometimes fall short on fat and carbohydrates. I would encourage everyone to get protein and other nutrients from food so ideally 100% of the DRI should come from food. (information provided by licensed nutritionist Mona Bostic, Food Matters 365 – www.foodmatters365.com )

SAVE THE DATE! Sat December 5th 10:30am-2pm!

We are excited to host our first ever HOLIDAY OPEN HOUSE at our new DOJO…and we want to PACK THE HOUSE!

There will be a group workout from 10:30-11:30, followed by a lunch social & FUN!

This is open to all Dailey Fitness members & their guests!

Let us know if you’re coming & who you’re bringing! The more the merrier!

CREATE a great week!

“Life is like a game of cards. The hand that is dealt you represents determinism; the way you play it is free will.” ~Jawaharial Nehru

No matter what is dealt to you this week…CHARGE forward and conquer! If you want to improve at something, surround yourself with others that are improving. If you want to keep a positive mindset, be sure to surround yourself with positive people. YOU are the only one who can be responsible for your thoughts and actions…so in a way…YOU hold all the cards! Play smart!

The WARRIOR Nutrition Tip: Healthy living doesn’t happen by accident. It’s how you train, what you do in the kitchen, and everyday life that counts. EVERYTHING COUNTS! You already KNOW what to do…you’ve just gotta DO what you know!

Get after it this week! Become UNSTOPPABLE!

HALLUSSA!

“The thing that is really hard, and really amazing, is giving up on being perfect and beginning the work of becoming yourself. “ ~Anna Quindlen

Be the BEST version of yourself possible by doing the simple things really well. When you can do this, something extraordinary happens!

Challenge for the week: Take “Mirror Test” Daily! Ask yourself these questions before they go to bed each night. When you can answer YES to all of them…consider it a successful day!

1. Did you exercise today?
2. Did you eat well today?
3. Did you learn something today?
4. Did you make someone feel good today?
5. Did you take a step toward your goal today?

The WARRIOR Nutrition Tip: PLAN your meals for the week! Tonight, make the effort & pack your meals/snacks for tomorrow so you are prepared to fuel your body for optimal performance. Little advantages that become habits make a massive difference. YOU are worth this effort!

Eat Well.

Train HARD.

LIVE INSPIRED

“If you can find a path with no obstacles, it probably doesn’t lead anywhere.” ~Frank A Clark

The challenge this week…go INTO THE ROAR!!! Run towards the thing you fear MOST! What change do you know you NEED to make to push you closer to your goals, but maybe you are afraid to make it? That is your ROAR this week. When we only make “convenient” changes, we limit our growth capacity. You want to BE more…DO more! …into the ROAR baby!

WARRIOR Nutrition Tip: GO TO BED EARLY!!! It is a fact that you can reap many benefits (nutritional & overall) from hormone release with adequate sleep. When you cut your sleep time short, your body doesn’t have a chance to release these hormones…diminishing your results when it comes to total health, weight loss & weight maintenance.

It’s a BEAUTIFUL sunny Sunday afternoon! You were granted 86,400 seconds today. Be sure to take one of them to give thanks and be GRATEFUL for all of them!

Get ready for an EXTRAORDINARY week!

HALLUSSA!

“When you clench your fist, no one can put anything in your hand, nor can your hand pick anything up.” ~Alex Haley

The worst thing you can ever say is “I already know that”! When you believe that you already have all the answers, it’s like clenching your fist. There is no room to bring in new information or ideas. This week’s challenge is to OPEN your mind AND your hand to embrace a new concept, a new practice, or to do something a little different than you have done before.

The WARRIOR Nutrition Tip: Don’t shop on an empty stomach!

You’ll be more likely to pile more in the basket than you really need…and if they have samples out around the store, you will be way more tempted to eat them!

Get ready for an amazing week! You will get from it, exactly what you put into it!

GIVE YOUR BEST!

“It is never too late to be what you might have been.” ~ George Eliot

TODAY is the day to DO what you’ve never done! You are where you are today because of yourself. Your choices & decisions have led you to your exact spot…whether it’s where you want to be or not! Whether it’s your health & fitness, family, friendships, career, spirituality…ANY aspect of your life that you want to be different…you can CHANGE IT! Make ONE different choice today that will begin to steer you in a different direction. Then make another. Let the snowball effect kick in and watch what happens!

The WARRIOR Nutrition Tip: If it CAME from a plant…EAT IT! If it was MADE in a plant…DON’T!!!

Accountability check: It’s the ½ way mark of the month! How are you doing with your goals? Are you gettin’ after your “Choose ONE, Lose ONE”? Are you DOING what you know???? Or are you still talking about it?

Less TALK…more DO!!!!