AshleyMahaffey.com Fitness Strategy Specialist with Powerful Coaching DNA

Thanks to my friend Dave for passing this along today.

Go be a Champion!

“Elements of Greatness”

Posted under A Measure of Inpiration

System of Accountability 

It’s pretty clear cut that willpower has a short leash. Most winners don’t succeed based upon sheer willpower. They have supporters along the way.

If you are a parent you know that encouraging your child and setting up a reliable routine yields the best results. In our family children get to watch one show if they follow 2 simple rules of behavior in our house each day. We have a chart and I remind them when they start treading close to the thin line. The chart + my focus on their success = desired result most of the time.

My clients participate in the action of winners when they start journaling their exercise and nutrition, join a group fitness class and/or follow a detailed fitness protocol. I don’t ask them to rely on their willpower. I’m requiring that they use me for support and follow through on the steps within their System of Accountability.

Setting up a Fitness System of Accountability

1. 3-ring binder (I use a legal pad in combo with tracking software at TheFitWinClub.com) and journal your exercise and food intake, daily.

2. Create a Monthly Plan of Exercise Action - print out a calendar month. Write the cardio type and duration in red. Enter the strength training routine in blue.

3. Plan menus for 1 week at a time, to include 3 solid meals and at least 1 snack for some, 2 for most.

3. Enlist one or more forms of physical support: personal trainer, workout buddy, group exercise class.

I suggest you make notations each night on your monthly exercise planner of what you actually completed. It’s good to see the prescription and the actual course of action in a big overview format.

Additionally, I encourage tracking of your food at the end of each day. It gets difficult to remember what you ate for a morning snack 2 days after the fact.

Lastly, lean on your physical support! The more successes you have the more your champion mindset will flow into all areas of your life.

Now, go be a Champion!

And, Best of Energy!

Ashley 

Posted under Uncategorized

Gendarme Descent by Dru!

We all need footholds to get to the top. The key of Champions is that they have secured themselves with one or more granite footholds.

There are Sandy Footholds and Granite Footholds. They are different but both appear supportive at first glance.

Sandy Foothold

A Sandy Foothold is something that appears to be rock. But, instead of supporting you to the top, it gives way. These types of footholds can show up as quick fix weight loss gurus or the cautioning family member who doubts your ability, and fears that you may stumble.

Granite Foothold

I’ve discovered that winners have experienced Granite Footholds. These often come in the form of a coach, a teacher or mentor. They are the people that won’t let you waive the white flag. Instead they lovingly prod you, sometimes uncomfortably, to experience what was fully intended for your life.

Personally, I have had remarkable Granite Footholds. The earliest came from my Dad. He always told me, “You can do anything you’re big enough to do.”  Since that first utter to me, at about 7, I’ve bought into his encouragement by framing it into a question: “Am I big enough to….?” Using that question continues to be a very powerful internal dialogue.

Another early Granite Foothold was my lacrosse coach at Greenwich High School (CT), Ms. Renee Spellman. She was not the best coach from a skill perspective, but she put together a championship team by encouraging and pushing her players. She helped to secure my college scholarship and always held me to the highest standards. I’m grateful.

Finding Granite Footholds

To live each day to the fullest blessing then you will need to start finding a Granite Foothold. The secret is to remain conscious as to what a Granite Foothold should be for you.

As a personal trainer I’m a Granite Foothold for my clients. I push my clients farther than they would on their own. I help them move past what they think is possible.

Although you may not have a trainer, you may have someone that is already doing that for you. Acknowledge that person today in an email or phone call. You will be sure to grow that relationship.

If you’re looking for your Granite Foothold, consider that there is already a person you know who might be that for you but you’ve just not asked her.  I encourage you to take action.  Ask that person if she would be your Granite Foothold. Do that today.

Now, go be a champion!

Posted under Wellness

Grab your fitness journal. If you don’t have one, get one. I use small spiral binder. You can go fancy and get a bound book or in a pinch use a fresh legal pad.

Date the entry and write the following question:

What 5 statements describe the exact feelings I would have if I were in my dream body today?

Start the statement in the present tense.

For example, "I am…"

After you’ve written them down I want you to put your statements on five individual index cards and put them next to your bed. Review them each night before you turn out the light and each morning before you get out of bed. Say them out loud.

Additionally, write them in a bold color on your working board (dry erase, etc.) or wherever you spend a large part of your day.

This simple action item will help reprogram your mental tape about what you think is possible. People stay stuck physically largely because of psychology. The mental limits - ‘Mind Garbage’ - we have impressed upon ourselves have tremendous power.

Whether you are a world class athlete or weekend warrior you have work to do. Make that mental power work for you.

Posted under Wellness

On Sunday, Pastor Bob Botsford gave a message regarding humility. He quoted scripture which begins, “Deny Yourself…” He went on to say that if we had denied ourselves then our country wouldn’t be in our current economic crisis.

As I sat in my seat the personal trainer in me was was thinking, “Yeah, Pastor!”

Glutton is everywhere.  And real wins come from the hard choices to deny ourselves.

Want to fit in your jeans?  Restrict your calories.

Want to PR in your next race?  Commit to the last lap of speed work when your lungs are burning.

Want to lose fat?  Finish the last set of strength training when you really want to lie back on the mat.

Want the energy to enjoy your work and family? Get your workout in no matter what your day looks like.

Posted under Wellness

I took the TRX Suspension Course Sunday in San Diego. Admittedly, I thought it would be a relaxing day of sipping my morning coffee, getting good demos and maybe a little practical work. I was wrong.

The day was packed with hands on, muscles engaged work. The course was stacked with fitness professionals with tons of experience. Additionally, there was woman in her 50s who signed because she wanted to workout at home or while on travel with her job.

Your ‘Anywhere’ Workout Equipment
Because the TRX (Total Body Resistance Exercise) is self-regulated for all levels of difficulty - anyone can use it. I use it with my clients and I just found out that my 66-year-old mom uses it with her personal trainer in her hometown. Because it attaches anywhere - vertical or horizontal, even a door - my clients can take it with them when they travel. It’s folds up compactly into a little mesh bag no bigger than a folded hand towel. A no excuses, no frills piece of equipment, for sure!

Your Bonus Win
If you buy a TRX Suspension Trainer (click here), I will give you a free training phone consultation. That is how good I think this ‘gym in a bag’ is. 

Exact Product I Recommend
Here is the exact product I recommend for personal use - click here.  It has a great DVD, door anchor (a MUST have) and a handy laminated exercise demo chart (folds up small). As I promised, I’ll give you some great insight on how to use your TRX to accomplish your fitness goal, but if you get a chance to take a TRX course in your area do it! It was well worth the investment. I made some good connections and was able to get some great ideas from other professionals.

Best of Energy!

Posted under Physical Fitness, Uncategorized

A bulletproof fitness strategy has to protect you from the potential detractors associated with travel.  Here are key action items for your success.

Fuel for Transportation

If you’re travelling by car pack a cooler with healthy snacks - fruit, carrots and hummus, lean meat sandwich.  Also, fuel up at the pump.  Don’t go inside to pay.  The temptation to grab high fat, high sugar and high sodium foods is ridiculous.

Assuming you travel by airplane (and it’s not a private jet <yet!>), you or your assistant can call the airline ahead of time and request a lowfat or vegetarian meal.  Don’t get stuck with the low nutrient options onboard.

On Location

Once at your hotel ask the concierge for alternatives to the fast food burger joint.  Additionally, stay away from the minibar.  If nothing else, think of it as being generous to your expense account.  This should hit home for most of you, especially if you are an entrepreneur. 

Pullup to the Bar

I’m not speaking of the one with bar stools.  Stay away from the alcohol.  Consumption generally increases when you’re in a group and the corporataion is picking up the tab.  Instead, use the weighted bar in the gym.  Most hotels have a fitness center.  You can do a quick workout and not lose any ground.  A quick pick:  choose four of your favorite exercises.  Cut back by 25% of the weight that you normally lift.  Then, combine those four exercises into a ciruit with a 2 minute rest.  Four times through should get your sweat on. 

Dining Out

Always eat breakfast even if that means you have to bring some meal replacement bars with you on the trip.  To ensure your belly won’t find itself up against a big steak and onion rings be sure to have planned ahead what you will consume - lean source of protein, vegetables, two glasses of water. 

There are many people who have made their fortunes on the road and still look amazing!  Obviously, the professional athletes are an exception because most of them get catered meals and personal nutritionists at their sides.  However, Tony Robbins stands out as a mogul who has employed the tools and tactics to give him remarkable fitness success. 

Best of Energy!

-Ashley

Posted under Nutrition, Physical Fitness, Wellness

I made a post on Twitter today about a conversation I had today with a lovely woman who called me for fitness help. 

“I’ve gained 25 pounds over the last 12 months and I feel lousy inside and out.”

“What did you stop doing over the last 12 months that you had been doing years prior?”

“I was in a high intensity workout program 1hour for four days a week.  But, I stopped 13 months ago to work more on my new business”

As I led her through a series of questions I began to learn that she resigned from her corporate job and started her own consulting business.  Her circumstances had changed.  Overwhelmed by the stress of starting her new business she acted.  Her action - put the four hours that she had previously set aside for weekly workouts into her growing business.   That decision was the small hinge that opened the big door to her weight gain, sore joints (from the extra weight), loss of energy and desire to meet new clients face to face.

When circumstances change assess what has been working for you.  Don’t cut out what’s been yielding proven fitness results.  If you find that you’ve run yourself off course.  Take action to get back on track.  Plan your meals, workouts, schedule for the month.  Enlist those who support you and cheer you on.  If you can’t find someone, hire someone.  Act!

Posted under Physical Fitness

Why has President Obama been successful in fitness?  I’m sure there are several factors.  He probably makes clean food choices most of the time.  But, an obvious reason is his commitment to exercise despite his varied schedule.  It is common knowledge that he starts his day sweating on the basketball court.  He’s found something that he likes to do and practices it daily.  Like all of us, he has obstacles to his fitness ritual: events, meetings and travel are the most obvious.  What separates him from the pack is his planning. 

During his campaign he scouted out local clubs or schools while on the road.  Now that he’s in Washington he has access to a court on the lawn.  But, that’s not going to work when it’s below zero outside. 

There were rumblings that he was going to take out the bowling alley that has been around for four decades.  However, Jeff Boje, president of the United States Bowling Congress said he’d rally to refurbish it.  Does that mean the President will give up running aroud the basketball court in lew of bowling?  Surely not.  One thing is certain.  The man has a lot required of him.  And he’s not going to change what has proven to yield successful fitness results.

Posted under Nutrition, Physical Fitness

Powerful. 

Successful in your mindset.

a Respected and Disciplined physical presence in your business.

intimately Confident with your spouse.

living Fully. 

Honoring all that you were created to be.

The above is an excerpt from a past post.  It reminds me that I need to implement my clearly defined fitness strategy to maintain excellent fitness habits in 2009.  I am equiped to overcome the bumps in the road that are sure to come up regularly, including:

• overcoming scheduling obstacles
• mastering a workout for travel
• nutrition insurance during and after dining out/special events
• mindset keys to overcome distraction from family and friends

Top 3 Areas Influenced by Your Physical Fitness

Achieving the image you have for your fitness success will positively impact your relationships, health and wealth.  These three are woven together.  A powerful physical presence is not only respected by you, but by those that love you, buy from you, and joint venture with you.

The physical is impressionable.  When you cross over the chasm of where your body is now up to where others have successfully gone before then you change your mindset.  And, limiting beliefs are shattered in all three areas.   

So, what could that mean for you in this new year?

Posted under Wellness