Happy September!

Over the past few months, I’ve been sharing a few of my top tips on how to ignite your fitness fire, a topic I’m extremely passionate about because I firmly believe that mindset is everything when it comes to attaining – and maintaining– our health-related goals.

I’m back this week with another tip but before I dive in, here’s a summary of what’s been covered thus far.
To ignite your fire:

• Establish Clear Goals
• Don’t Just Think – Take Action
• Don’t Be Driven By Vanity
• Never Stop Learning
• Never Arrive
• Don’t be Afraid of Failure
• Work on Your Mental Strength

Never Be Envious of Others’ Accomplishments

“Jealousy is, I think, the worst of all faults because it makes a victim of both parties.” – Gene Tierney

• My greatest possessions are God’s Holy Spirit living within me and His Word, the Holy Bible.
• Satan wants me to desire physical and worldly “success” and things and to fixate on the things I do not have.
• I am abundantly blessed. Even if lost everything today, I would still have the love and righteousness of Christ, and that is enough.

 

 Happy August!

I hope your summer has been fantastic! It’s been “hot as Hades” (as my mom says) here in Texas, so working out in our non-air-conditioned gym has been challenging, to say the least! But sweating is good for you, so they say – as long you don’t drop dead from dehydration! Ah, I can’t wait for pumpkin-flavored-everything season, a.k.a. autumn. What I wouldn’t do for a sub-80-degree day!

Speaking of working out, I just released my fifth fitness book (how’s that for a subtle segue ;-)), the third in the Perfect Fit series. This one, titled No Excuses: 15-Minute Workouts for Life’s Busiest Days, was written, as the title suggests, for those days when everything seems to be conspiring to prevent you from working out.
Whether it’s a late night at the office, an extraordinarily jam-packed schedule, or simply a case of Excuse-itis, this book is the answer to the question, “Do I even have time to workout?”  (The answer, by the way, is Yes!”)

This book features 24 workouts that are 15 minutes total – and that includes a thorough warmup! And every routine can be performed with little or no equipment, so you don’t have to leave your living room or invest in a Bowflex.

I’ve included a sample workout, one of eight in the book that requires zero equipment. Give it a go on your next exceptionally busy day, and let me know what you think!

The book is discounted at 99 cents for a limited time!

Verse of the Day: “Be strong and take heart, all you who hope in the Lord.”—Psalm 31:24, NIV

Warm-up
•             30 butt kicks
•             30 high knees
•             15 slow air squats: hold at the bottom for 5 seconds, driving the knees out with the elbows to open up the hips
•             10 mountain-climbers
•             20 arm circles each direction

Workout 
•             1 minute of as many push-ups as possible (traditional or modified)
Rest 1 minute
•             1 minute of as many tuck-jumps as possible
Rest 1 minute
•             1 minute of as many broad jumps as possible
Rest 1 minute
•             1 minute of as many reptiles as possible
Rest 1 minute
•             2 minutes of as many sit-ups as possible

If you’d like more quick, efficient, fat-burning workouts like this one, be sure to check out the book here!

Exercise Instructions (in alphabetical order):

Air squat
1.            Stand with your feet spread apart at a distance slightly wider than your shoulders. Position your feet so that your toes angle out. This will vary from person to person, but it should be about a 30-degree angle. Keep your weight on your heels to prevent yourself from rolling up onto the balls of your feet.
2.            Keep your chest up, shoulders back, head up. This helps promote a nice, safe, intact lumbar curve.
3.            Place your arms straight out in front of your chest. They should be in a comfortable position as they act as a counterbalance to the motion of the exercise.
4.            Bend your knees as you lower yourself. Pretend there’s a chair behind you that you’re sitting down on. Your knees should track over your feet and not jut out over them. In other words, your knees should be pointing in the same direction as your toes. If you find your knees starting to cave in, focus on pushing them out. A good way to achieve this is by imagining you are tearing the floor apart with your feet.
5.            The push up again should be generated from your hamstrings and glutes. Your chest and head should remain pointing straight ahead. As you rise, your arms will probably lower to your sides naturally. Make sure your knees keep tracking with your toes and don’t begin to buckle inwards. Also, be sure to keep your lumbar curve intact (curved). Generally speaking, if you keep your chest and head up, your lumbar curve will be in the correct position.

Arm circle
1.            Stand in a neutral position with your feet hip width apart. Your arms should be straight out to the sides so your body forms a T-shape.
2.            Begin making slow circles in a forward motion with your arms, gradually making larger ones and completing the given number of repetitions.
3.            Repeat in the opposite direction.

Broad jump
1. Perform an air squat (see description of “Air Squat”).
2. At the bottom position of the squat, swing your arms back and extend your knees and hips to jump powerfully forward.
3. Land softly and quietly on the mid foot, rolling into the heels. You should be in a squat position. Repeat for the given number of reps.

Butt kick
1.            Begin by jogging normally, either in place or traveling for a short distance.
2.            Begin raising your heels toward your bottom as you jog, using rapid, forceful movements. Again, you can do these in place or when traveling.

High knee
1.            Begin jogging, either in place or over a short distance.
2.            Drive one knee up toward your chest and quickly return it to the ground. Follow immediately with the opposite knee.
3.            Continue alternating for the given number of repetitions.

Mountain-climber
1.            Place your hands on the floor, slightly wider than shoulder width. Step out with your feet to assume a plank position.
2.            While holding your upper body in place, alternate bringing the right and left knees toward your chest.
3.            Keep your hips down and increase the intensity by performing the movement faster as you feel comfortable.

Push-up (traditional)
1.            Get into a plank position on the ground, with your hands and feet slightly wider than shoulder width apart.
2.            Keeping your core (abdominals and back) tight, lower yourself slowly in a straight line. Make sure your neck stays neutral, naturally aligned with your spine. Don’t let your hips poke up in the air or your lower back sag.
3.            Continue to lower yourself until your chest touches the mat or floor or, for beginners, your arms form a 90-degree angle.

Push-up (modified)
1.            Get into a hands-and-knees position on a mat or the floor. Your hands should be slightly wider than shoulder width apart, with our fingers facing forward.
2.            Keeping your core (abdominals and back) tight, lower yourself slowly in a straight line. Make sure your neck stays neutral, naturally aligned with your spine. Don’t let your hips poke up in the air or your lower back sag.
3.            Continue to lower yourself until your chest touches the mat or floor or, for beginners, your arms form a 90-degree angle.
4.            Keeping your spine rigid and your tummy pulled in, and press your hands into the floor to return to the start position.

Reptile
1.            Assume a push-up position.
2.            Keep your core tight and bring your right knee in toward your right triceps.
3.            Return your foot to the floor and repeat on the opposite side.

Sit-up (grab your rolled-up towel or AbMat and place it above your waistband, against your tailbone)

1.  Lie on your back with arms overhead and feet in a butterfly position (soles of feet touching).
2. Take a breath in and forcefully “throw” your arms over your body as you sit up.
3. Touch your shoes as you exhale and return to a lying position, keeping the arms straight. Make sure your shoulder blades touch the floor at the bottom to achieve the full range of motion.

Demo Photos (in the order listed):

Butt Kicks

High Knees 

Air Squats 

Mountain-Climbers

Arm Circles

Push-Ups

Tuck Jumps

Broad Jumps

Reptiles

Sit-Ups

I hope you enjoyed the workout! Please don’t hesitate to email me at contact@dianaandersontyler.com or tweet me if you have any questions or concerns! I’d love to hear from you!

Happy July! 

I hope you’ve had a wonderful summer of fun, family, fitness, fellowship, and letting your light shine!

This month, I wanted to offer you a glimpse into my writing life (many of you know I’m pursuing a full-time career as a fiction author) in hopes you’ll be able to find a take-away for whatever it is you are passionate about.

A few weeks ago, I typed “The End” in the final book of my very first trilogy(#feelz) and am now trying to psych up for the long road of editing that awaits me! The first installment is currently in the publication phase and will release on August 9^th.

Along with gearing up for the loathsome editing phase (I know that many authors enjoy editing, but this one definitely does not! I would rather spend eight hours writing copy for the backs of shampoo bottles than edit a single paragraph. But I digress…), I am also working on the next three books of The Orchid Series. 

This part of the writing life – that is to say, the awkward lull in between book releases – can be quite daunting. Inevitably, questions of doubt and fear arise, such as What if my next idea sucks? Or, if you’re planning to write a sequel, like I am, What if the sequel isn’t as good as the first one?

And those questions only pertain to my next novel, still only an embryo in my imagination.

Regarding my finished books, an entirely separate set of demoralizing questions throw their own special toxins into this mix: What if no one reads your series? What if no one reviews it? What if it only gets one-star reviews? What if the cover’s all wrong? What if I just wasted months of your life, not to mention money I could’ve spent buying hardcovers?

Tolerate questions like that for too long, and any writer will soon find themselves in writer’s hell, that Dantean circle of the underworld reserved for writers slain by their own angst and trepidation. As punishment, they’re sentenced to live out their unenviable eternity asking themselves what-if questions:

What if I hadn’t listened to those voices that held me back?

What if I had written courageously, for the sheer love of writing?

What if I’d approached every project like a summer day meant to bless me rather than an icy lake meant to swallow me hole when I least expected it?

What if….
What if…
What if…

It’s amazing how powerful those two little words can be. Depending on their context, they can shape or shatter our lives.

When asked out of fear, “What if” has the potential to utterly paralyze us and prevent us from achieving our goals.

When asked out of boldness, of unstoppable conviction, “What if” can help us think bigger, aim higher, and fly farther than we ever could have imagined.

How “What if” will operate for us depends solely on our attitude.

“Your attitude, not your aptitude, will determine your altitude.” – Zig Ziglar

I admitted to you earlier that I don’t like editing and that the thought of starting a new story from scratch after writing in the same fantasy world for roughly a year is a bit intimidating. Unstoppable people, no matter their vocation, aren’t in denial about their feelings. They don’t pretend to love every aspect of their passion. They are human, after all – vulnerable, fragile, imperfect and complex, with unique proclivities and tastes that affect how they view and interact with their art. What makes them unstoppable is not the absence of negative thoughts and emotions, but their attitude, their unwavering resolve, which overcomes them.

Unstoppable people take action when negative “What if’s” spring up like weeds between their ears. They pull them out and throw them to the wind, knowing that they are nothing but pernicious assailants, mischievous minions of Resistance. They have power only when we allow them to linger and choke out the healthy, life-giving blooms of perseverance and purpose around them.

I’m choosing to reject Resistance. I’m choosing to ask the positive what-if questions: What if I write about this? What if I set the novel here? What if readers really love my trilogy? What if the next cover is the best of all my books thus far?

Will editing still be dull at times? Yes.

Will the road to publication still be a long and tedious one? Yes.

Will marketing the books still be frustrating as this introvert dons her saleswoman hat? Heck. Yes.

Will drafting new books be challenging? Without a doubt.

But I can do it. And so can you do whatever goal is pulling at your heart like a magnet because unstoppable people don’t let uncertainty or discomfort erect walls between them and their dreams. The unknown excites us and piques our curiosity. We see it as a sparkling new chapter, and we just can’t wait to turn the page…

I hope you enjoyed this month’s post! What are you doing today to become more on fire in your spiritual and physical walks? Tweet me @dandersontyler or reply to this email and let me know!

Now for the Exercise of the Month!: 

Bulgarian Split Squats!

If you’re in the market for a lower-body exercise that targets all the muscles in your legs and can be done just about anywhere, with or without equipment, look no further than the Bulgarian split squat! This movement is excellent for those for whom squatting is nearly impossible do to poor flexibility and prior injury. 

Here’s how it’s done:

1.) Stand in front of a bench with your arms at your sides. If you are using dumbbells, you should hold one in each hand or one between your hands at your chest (as I do in the photos below).

2.) Reach your right leg behind you and rest the top of the foot on the bench.

3.) Bend at your knee and slowly squat down until the right knee is just above the ground.

4.) Return to the starting position and repeat. Perform the same number of repetitions on each leg. I recommend 3 sets of 6-8 reps for beginners and 4-6 sets of 10-15 reps for those more advanced.

Happy June!

I hope the summertime is treating you well and that you’re fueling your activities with plenty of healthy food and energizing workouts!

In my last post, I shared one of my favorite tips on how to ignite your fitness fire, and I’m back again with another! But first, let me recap what’s been established thus far.

To ignite your fitness fire:

• Establish Clear Goals
• Don’t Just Think – Take Action
• Don’t Be Driven By Vanity
• Never Stop Learning
• Never Arrive
• Don’t be Afraid of Failure

Now for the tip of the month:

    Work on Your Mental Strength

“Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.” – Thomas Jefferson

The power of on-fire people begins in their minds. We know how potent the mind can be, as we’ve been felt it take over and fill us with toxic emotions and initiate damaging behaviors.  From holding a grudge and giving into fear to over and undereating as a way to cope with stress and insecurity.

To remain on fire in our fitness journey, we must have fierce control over our thoughts. Wherever our thoughts go, our lives will follow.

“You’re wasting your time. You’re never going to lose weight.”

“Your family needs you. It’s selfish of you to be here at the gym.”

“Wouldn’t you rather grab a pint of ice cream and watch Netflix right now? C’mon, you deserve a break.”

“You don’t have time to work out.”

“You can’t afford to buy healthy food.”

Those, my friend, are toxic thoughts that threaten to throw cold water on on-fire people. We must stomp on those thoughts the second they rear their dream-squashing, progress-hating heads.

Everyone has different strategies for how best to deal with negative thoughts. Ignoring them, however, is typically not recommended.

When a negative thought sprouts in your mind, take a moment to acknowledge it, then try applying one of these four defenses that I’ve had success with in my own fitness journey:

• STOP IT. This one is the simplest because all it requires, after the acknowledgment, is a firm command from you to you. Interrupting the “stinking thinking” with an authoritative “Shhhh!” (or something harsher, depending on your preference) will prime the pump for more productive thoughts to flow.

• SWAP IT. If you want to take “STOP” a step further, replace the negative thought with its opposite, positive counterpart. For example, if the thought was, “I don’t have time to exercise today,” tell yourself, “I have ten minutes [identify the time slot]. I can definitely do a high-intensity workout in that amount of time.” Or, if the bad thought was, “I’m never going to lose fifty pounds,” think “If I just take things one day at a time, and eat healthy every day, the weight will come off!” instead. Add some punch to this positive thought by saying it aloud. Hearing it come out of your mouth will reinforce your resolve to tune out the negative.

• SEE IT. A third favorite defensive strategy of mine is to get still, silent, and then visualize what it is I want to accomplish. As soon as negative thoughts come cascading into my brain, I turn on peaceful music (I love Spotify’s “Cinematic Chill-Out” and “Praise and Worship Songs”) and let the thoughts rush out as fast as they spilled in. Once they’re gone and my mind is clear, I envision my current short-term goal and the next immediate step to reach it. If the goal is to complete a workout, then most often my next step is simply to get my gym clothes on. I imagine going to my closet, selecting a top, lacing up my shoes, and heading out the door. Mentally going through the motions of productivity prepares us to carry them out in reality.

• SCRIBBLE IT. Jotting down the negative, discouraging thoughts as they come will bring awareness to them and make you realize just how toxic and destructive – and often ridiculous – they really are. Once we see the thoughts on paper, we better understand what we need to think, say, visualize, and do to prove them false and unfounded.

I hope you’ve found this post helpful! I’ll be back soon with more tips on how you and your fitness can be even more on fire!

If you need some quick, effective, do-anywhere workouts for the summertime, be sure to check out my Perfect Fit books, Perfect Fit: Weekly Wisdom and Workouts for Women of Faith and Fitness and Perfect Fit: Couples Edition. 

Happy May!

I hope this post finds you well and that you’ve been enjoying some pretty spring weather!

East Texas (where I’m from) was hit hard with severe storms over the weekend, but as I write this, the weather couldn’t be lovelier – not a cloud in the sky and all the birds are singing.

It’s a wonderful metaphor for life, isn’t it? The storms, dark, fierce, and threatening, are what usher in the bright green grasses, the life-giving crops, and the bursting blooms. They make us stronger, more productive, and infinitely more grateful for days devoid of sinister gloom and thunder.

Last month, I shared a few of my top tips on how to ignite your fitness fire, and this week I’m back with another! But first, let me recap what’s been established thus far.

To ignite your fitness fire:

• Establish Clear Goals
• Don’t Just Think – Take Action
• Don’t Be Driven By Vanity
• Never Stop Learning
• Never Arrive

This month, I’m sharing a tip that I wholeheartedly believe is one of the most important because any time we let fear influence our decisions, we almost always wind up hindering our progress and extinguishing our fire.

Here’s the tip:

    Don’t be Afraid of Failure

“I honestly think it is better to be a failure at something you love than to be a success at something you hate.” – George Burns

Let’s face it. It’s human nature (unless you’re an adrenaline junkie) to stay put on terra firma where it’s safe. A fall from thousands of feet up can kill you, after all, whereas falling a mere few feet will probably just leave a few scratches. Most people never reach for the stars or walk out on a limb because the distance away from their comfort zones is just too great; the fear of falling – of failing – holds them back.

I posted a quote on my fitness-related Instagram account that says, “Every failure is a lesson. If you are not willing to fail, you are not ready to succeed.”

Failures are part and parcel of success.They lay the foundation of wisdom, knowledge, and understanding we need to realize the dreams fluttering around in our hearts.They fortify us with the character necessary to manage success humbly and gratefully.They teach us invaluable lessons which we will call upon in the future to ensure we don’t make the same mistake twice.

On-fire people know that there is no success, nor satisfaction, apart from failure. Therefore, they don’t see failure as a foe, but rather as a mentor figure, a Yoda or Mr. Miyagi if you will, whose job it is to rough us up a bit and instill in us the discipline we need to truly thrive and persevere.

“I can accept failure, everyone fails at something. But I can’t accept not trying.” – Michael Jordan

This no-fear mentality applies to just about every area of life, including our fitness journey. I’ve seen fear of failure get the best of many people seeking to grow stronger and get fitter.

They fear they’ll throw in the towel.
They fear they’ll fail to reach their goals or meet others’ expectations.
They fear sore muscles and new eating patterns.
All in all, they fear they’ll disappoint themselves and, if they have one, their workout partner or trainer.

The truth is, anyone who’s ever set out to become fitter has failed in one way or another.

I tried Zumba for a week and “failed” miserably in that I was a terrible dancer, utterly hated it, and wasted money by not continuing to go despite having paid for a month’s worth of classes. In CrossFit, I’ve failed multiple times in multiple ways. I’ve quit during workouts because I grew mentally fatigued and frustrated. I’m still trying to get cleans and bar muscle-ups down, and I’ve been doing CrossFit for almost six years!

Failing at something doesn’t mean you are a failure. On the contrary, it’s evidence that you’re a pursuer, that you’ve pushed yourself, that you’ve tried something new. It’s also a sign that you’re headed in the right direction.

We only truly fail when we quit for good. When we stop trying to improve and reach our goals.

For me, I will fail if I refuse to try to take on new challenges. I will fail if I habitually allow a bad attitude to cut my workout short. I will fail if I let negative thoughts and fear-based decisions get the better of me.

 

This month, I encourage you to let go of the fear of failure and instead embrace faith for the journey.

Becoming fitter mirrors our spiritual walk in many ways, one of which is that it requires us to welcome the good with the bad, the easy with the challenging, the pleasures with the pain. All of it is being used to shape us mentally, physically, and emotionally.

Failure isn’t something to be afraid of. It’s something to be prepared for, certainly, but never feared. Humbly accepting failure and not allowing it to embitter and harden us, but rather teach and soften us, is a major part of growing as human beings and children of God.

As C.S. Lewis so eloquently put it, “Failures are finger posts on the road to achievement.” They don’t stand in the way of our goals and dreams; they’re stepping stones to reaching them.

What has a fear of failure been holding you back from lately? I encourage you to spend a few minutes praying about it, and asking God to remove that fear and lead you back toward a life propelled by confidence and faith and trusting obedience.

“For God has not given us a spirit of fear, but of power and of love and of a sound mind.”- 2 Timothy 1:7 

I hope you’ve found this post helpful! What are you going to change this week to fan your fitness fire? Reply to this email or tweet me at @dandersontyler and let me know! I’d love to hear from you!

If you need some extra motivation and fuel for your fitness fire, check out my Perfect Fit books, available in both print and e-book formats here on Amazon!

Hello, gorgeous!

I hope this blog post finds you well and that both your fitness and spiritual walks are going swimmingly!

Last month, I shared a few of my top tips on how to ignite your fitness fire, and this week I’m back with two more! But first, let me recap what’s been established thus far:

To ignite your fitness fire:

• Establish Clear Goals
• Don’t Just Think – Take Action
• Don’t Be Driven By Vanity

While it’s okaaaaay to stop this fire-starting lesson with the three aforementioned imperatives, why not go a bit further? After all, another excellent way to ensure your fitness flames are fanned is to…

Never Stop Learning

Let’s face it. Most people in gyms today don’t branch out and try new things very often. Using myself as an example, it took several months of hearing about and observing CrossFit before I ever tried out a class.

Despite friends urging me to break out of my comfort zone and give CrossFit a go, I was hesitant, and had even made up my mind that it wasn’t for me solely because it, well, looked tough! I’d been doing my own “globo gym” thing for seven years, and even though I was beginning to feel burned out from the same ol’ same ol’, I was too lazy (and honestly, a little scared, too!) to learn a new training style.

I’m so grateful that I decided to be brave and introduce myself to the wide world of heavy barbells, kettlebells, and lots and lots of burpees!

Not only did I meet my husband Ben through CrossFit, but I’ve since learned so much about true health and fitness that I hadn’t the foggiest idea about before – and I was a personal trainer! I now move better and more safely, lift heavier, run farther and faster, and eat healthier all because I decided to educate myself on what at first seemed alien and yes, a wee bit insane.

One of the things that separates on-fire people from fizzled-out people is the former’s passion for learning over lounging, for continually educating themselves, even about things that may at first seem odd, unnerving, unimpressive, or downright nuts.

Part of igniting and maintaining our fitness fire is to proactively fight complacency. And one of the best ways to do that is to commit to constant learning.  We should regularly be on the hunt for ways to optimize and improve our fitness skills while increasing our knowledge.

Fortunately, we live in a time (aptly called The Information Age) when knowledge is quite literally at our fingertips. From books and magazines to podcasts and YouTube tutorials (heck, even Instagram and Snapchat boast fabulous in-the-know fitness pros!), there are loads of resources just waiting for us to access them.

On-fire people know that our fitness education is an ongoing process. The second we stop learning is the second the flames begin to weaken and motivation starts to wane.

Never Arrive

“Winning is fun… Sure. But winning is not the point. Wanting to win is the point. Not giving up is the point. Never letting up is the point. Never being satisfied with what you’ve done is the point.” – Pat Summitt
While that quote is from a women’s college basketball coach, I think it applies to just about everyone.

Winning, for us, represents accomplishing whatever goal we’re presently pursuing. For some, it may be losing thirty pounds. For others, it could be running a half marathon or simply making it to the gym three times a week.

Whatever the goal of an on-fire individual, meeting it is not his or her destination. It’s merely one win, the end of one journey and the beginning of another.

Just as on-fire people aren’t driven by vanity, neither are they satisfied by external merits, outside validation, nor the satisfying number on the scale. They use the momentum of the last triumph to launch themselves even higher. They let previously achieved goals motivate them to keep going, keep learning, keep improving.

“No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it.” – Hebrews 12:11, NIV

On-fire people are more interested in climbing than lingering too long to enjoy the view. This doesn’t mean they don’t take time to celebrate their victories, take breaks, and recharge their batteries. It just means they refuse to grow complacent or dwell safely inside their comfort zones.

They know the magic happens when they’re chasing something new, something uncomfortable, and just a little bit scary.

I hope you’ve found this information helpful! What are you going to change this week to fan your fitness fire? Email me at contact@dianaandersontyler.com or tweet me at @dandersontyler and let me know! I’d love to hear from you!

Hello, beautiful!

I hope your week is off to a stupendous start! I just got back from the CrossFit Level 1 seminar in Austin (I can’t believe it’s been five years since I attended the first time!) and am feeling extra passionate about the fitness lifestyle! One of the things I appreciate most about the CrossFit methodology is its emphasis on quality of life. Despite what you may see if you tune into the CrossFit Games on TV, CrossFit isn’t about creating superhuman specimens capable of achieving incredible feats even Thor would be jealous of, but rather about helping people – all people – live the fittest, healthiest lives possible.

Anyway, I’m getting off track, but attending that seminar truly did rekindle my fitness fire! If you’re ever in a motivation slump, I encourage you to check out some of CrossFit HQ’s videos on YouTube. Their trainers are dedicated to educating the public on the WHY behind fitness!

Now, on with the post!

This world is filled with fitness enthusiasts. Some are world-class athletes, full of God-given talent, impeccable skill, remarkable mental and physical strength, and an innate sense of discipline. Others, while not as extraordinary, are nonetheless passionate about exercising and keeping themselves in stellar shape. They seem to have no problem bursting from their beds at 5 a.m. and hitting the gym or pounding the pavement before they head to work. They eat their veggies, take their vitamins, and get an adequate amount of sleep each night.

I think we would all agree that the people I’ve just described are a rarity in today’s largely sedentary society, an unfortunate fact that is exacerbated by many Americans’ “McDonaldized” love affair with convenience and instant gratification. Eating well and moving often go against the grain of our culture, making the fitness lifestyle look entirely foreign and unattainable. We look around at the athletes, the gym bunnies, the meat heads, and all the “perfect” physiques splashed upon magazine covers and social media feeds and are often overcome with self-loathing and comparisonitis.

Fit Fact: The average American spends an estimated $1,200 on fast food each year.[1]

“No matter what I eat or how often I work out, I’ll never look like her.”

“I don’t have time to work out. I might as well not even try.”

“I’ve tried working out in the past and was never able to stick with it. I’m just not motivated enough.”

“I hate working out. Why put myself through it?”

“Maybe one day I’ll work out consistently. It’s just not a good time right now.”

Have any of these lines ever run through your head? I know they have for me! That’s why I’m writing this post. It’s time to extinguish the flames of laziness, comparison, self-hatred, and fear and ignite the fire of discipline, contentment, confidence, and courage stirring within each one of us.
We’re told several times in Scripture to glorify God with our bodies, so why not start today?[2]

Here are a few suggestions to help you fan those flames.

I.                   Establish Clear Goals

“All who have accomplished great things have had a great aim, have fixed their gaze on a goal which was high, one which sometimes seemed impossible.” -Orison Swett Marden

There are copious amounts of psychology research out there showing that the most motivating goals are clearly defined and time-bound (I know we don’t like the word “deadlines,” but they are undeniably effective when it comes to yielding results!).

Goals can either be geared toward your behaviors, such as getting to the gym a certain number of times per week, or on a particular outcome, like losing X amount of fat.

Most of us will find behaviorally focused goals the more motivating of the two. However, there’s nothing more powerful than a strong Why driving you, so always keep the desired outcome in mind.
Having specific, well-defined goals and daily, actionable steps to reach them is critical to maintaining a steady walk along the fitness path not just for a season, but for a lifetime.

II.                 Don’t Just Think – Take Action

“The path to success is to take massive, determined actions.” -Tony Robbins

As wonderful as plans of action are, they mean nothing if we’re too afraid to act on them. We must refuse to over-analyze and think of ways our goals might fail. So many wrong decisions happen when we quench our fire in favor of going the safe route or listening to others’ opinions (opinions likely rooted in their own self-doubt and bitterness).

The Lord rewards those who step out in faith to obey Him, even when failure seems certain and when doubts pour down like a deluge. Don’t believe me? Turn to His Word (Hebrews 11 is a great place to start!). It is filled with numerous examples of men and women who made the active decision to abandon fear and let faith lead the way.

Fit Quote: If your next move doesn’t scare you a bit, it’s probably not big enough.

III.              Don’t Be Driven by Vanity

Slim arms, sculpted shoulders, six-pack abs, a perky rear end… Those things are great, but in the eternal scheme of things, they’re small potatoes and ultimately meaningless. We’re not to work out and eat right to acquire more desirable bodies and be the envy of our peers. We’re to do so because healthy bodies enable us to better serve and love others and thereby glorify our Creator.

Just because many worldly people pursue fitness for reasons of ego and vanity doesn’t mean the fitness lifestyle is off-limits for Christians. On the contrary, we should make it our mission every time we’re in the gym to point others to Christ. Who says gyms can’t be miniature mission fields? Who says conversations about our faith can’t happen at the smoothie bar or squat rack?

The world is accustomed to seeing fitness that’s motivated by selfishness and inspired by pride. Let those around you be pleasantly surprised when they learn that we work out for a reason that far transcends physical appearances and the praises of men.

“Everyone who competes in the games goes into strict training. They do it to get a crown that will not last, but we do it to get a crown that will last forever.” – 1 Corinthians 9:25, NIV

“Be the person with embarrassing goals and impressive results instead of one of the many people with impressive goals and embarrassing results.” – Stephen Guise

Hi, everyone! How’s your 2017 going thus far? Have you been sticking to your New Year’s resolutions and making progress toward your goals? If not, you’re in the right place.

Goals, as we all know, are easy to make, but not so easy to reach. We have genuine intentions and strong desires, and yet we still fall short of seeing our goals achieved and wind up disappointed and often cynical about the whole goal-setting process. Why set goals if our track record proves that we never succeed in reaching them? None of us wants to feel like a failure.

I don’t know about you, but a series of unreached goals left me convinced me that I was the problem. I was undisciplined, weak, unmotivated, lazy… At least that was the harmful narrative playing like a broken record inside my head.

And it was wrong.

The problem wasn’t with me, but with the nature of my goals. They were too big, too overwhelming. I felt defeated before I even began pursuing them. So, I did something that seemed completely counterintuitive and in fact foolish. I thought smaller.

Instead of telling myself I would write for four straight hours a day, I set a goal to write for 10 minutes without any interruptions.

Instead of telling myself I would eat a green vegetable at every meal, I set a goal to put a handful of spinach in my omelet in the morning.

Instead of telling myself I would pray for 20 minutes every morning before getting out of bed, I set a goal to sit still before God for five minutes first thing.

And guess what happened? These small, “embarrassing” goals yielded impressive results.

Those 10 minutes of uninterrupted writing turned into hours. That one handful of spinach led to another at lunch and at dinner. Those five minutes with the Lord in the morning soon doubled and led to even more time with Him at night.

Food for Thought: Audacious goals might sound good, but what good are they if they’re not realistic for you right now?

A few months ago, writing five pages a day was definitely not a realistic goal for me, but I set it anyway because I heard that was an average minimum for many writers. But I wasn’t at that level yet, just like many of the new CrossFit athletes we coach at our gym aren’t ready to run a sub seven-minute mile with some of our seasoned clients or lift five hundred pounds off the floor.

We’re all at different stages. Don’t let people around you set the standard for what you should be doing to reach your goal.

You want to lose fifty pounds? My best advice is to set an embarrassingly small goal, such as:

• Exercise for five minutes.
• Do 10 bodyweight squats.
• Walk around the block before dinner.
• Eat one less slice of toast at breakfast and substitute a half cup of berries in its place.
• Drink water or herbal tea at one meal instead of soda and juice.

You get the idea. You will be surprised how much more you do once you’ve proven to yourself that you really can stick to a goal.

Positive behaviors, no matter how small, are deceptively powerful. They attest to the fact that you are moving forward, serving as an invaluable confidence boost which will in turn propel you toward your larger, ultimate goals.

You’ve probably heard this quote from Norman Vincent Peale:  “Shoot for the moon. Even if you miss, you’ll land among the stars.” Well, why not aim for something lower, like a power line or an airplane? The chances are good that you’ll hit a target that’s closer to you, and that will very likely encourage you to aim a little higher, and a little higher… Soon, you’re looking back at Earth from the moon or maybe even Mars!

What’s one embarrassing health and/or fitness-related goal you can set for yourself right now? How about an embarrassing spiritual goal, marital goal, or occupational goal? I challenge you to aim small. I bet you’ll be amazed by the impressive progress that you make!

And now, without further ado, time to save this photo so you can reference it for your next quickie workout! It’ll just take you eight minutes! (No excuses! ;-)) I’ve include how-to YouTube videos below as well!

Note: If desired, you may certainly use a weight for the Russian twists and/or dumbbells for the Pendulum Lunges.

Burpees: https://www.youtube.com/watch?v=JZQA08SlJnM
Russian Twists: https://www.youtube.com/watch?v=NeAtimSCxsY
Pendulum Lunges: https://www.youtube.com/watch?v=zDGTgPXrwUg

In other news, I am super elated to share that my first Christian Women’s novel, Armor for Orchids, is out now and has received some wonderful and encouraging reviews! Here’s the link to check it out in e-book and paperback!: https://www.amazon.com/Armor-Orchids-Diana-Anderson-Tyler/dp/1630991074/ref=sr_1_1?ie=UTF8&qid=1486849460&sr=8-1&keywords=armor+for+orchids

Have an absolutely amazing week walking with your King!

Quote of the Month: 

Finding, following, keeping, struggling,
Is He sure to bless?
Saints, apostles, prophets, martyrs, 
Answer, “Yes.”

I hope your 2017 is off to a fantastic start and that, if you made any resolutions, you’ve been sticking to them! I’m personally not a big resolution maker, but am totally a proponent of reflection, evaluation, and goal setting, which can and should occur multiple times a year. I believe that without taking time to honestly consider where we are and how we need to improve, we quickly become complacent and get stuck inside our comfort zones, which is a dangerous place to be!

Many people don’t make resolutions, or even set non-New-Year’s-related goals for themselves, for one simple reason: the fear of failure. This, to me, is a terrible tragedy because failures are an integral part of success…if we learn from them and dust ourselves off when they knock us down.

“Success consists of going from failure to failure without loss of enthusiasm.”

— Winston Churchill

Failure, as I wrote in my writing blog this week, is a stepping stone to success. It teaches us invaluable lessons, lessons on what not to do, what to avoid, what to adjust, and where to go for help and advice.
Just like sets to failure in the gym, failures in life strengthen us and build resilience, thereby preparing us for future hardships and trials that are out of our control.

Failure also draws us to the Lord and enables us to better comfort others. The Bible tells us that God “comforts us in all our troubles, so that we can comfort those in any trouble with the comfort we ourselves receive from God” (2 Cor. 1:4, NIV). If we don’t know what it feels like to fail, to have our hopes dashed, our egos bruised, and our hearts broken, then how will we be able to empathize with others in need of encouragement?

The most successful people in life tried and failed numerous times before they “made it.”

Thomas Edison famously tried more than 9,000 experiments before he created his first successful light bulb.

Stephen King’s first book was rejected 30 times.

J.K. Rowling’s Harry Potter was rejected by 12 publishers.

One year into her first contract, Marilyn Monroe was dropped by 20^th Century Fox because the producer thought she was unattractive and couldn’t act.

Beethoven’s music teacher said he was “hopeless” as a composer. As you may know, he also lost his hearing during his career, but he didn’t let that stop him!

When we stop to think about it, most of us learned the importance of failing when we were just infants. We learned to walk. And we learned it by failing – a lot. When did we let that childlike acceptance of failure get turned on its head? When did we decide that instead of failure being beneficial, it’s to be avoided at all costs?

Some people are fans of choosing words or mantras that establish a sort of theme for the year. Personally, I am embracing the words “Make Mistakes” for 2017. I hope you will join me in abandoning comfort zones, taking risks, trying new things, falling flat on our faces, and picking ourselves up to try, try again.

I hope you all had a wonderful Thanksgiving and got your fix of your favorite festive foods! (Say that five times fast!).

I cannot believe there are only 21 days ‘til Christmas! Have you bought any gifts yet? I took advantage of the post-Thanksgiving sales to purchase a few, but there is still a handful of people for whom gift-getting is a Herculean task! If you know anyone whose tastes are hard to nail down, I hope today’s gift guide will be a help to you!

I’m going to share six gift ideas for the Christian fit chicks in your life, items that I believe will motivate, encourage, and inspire them to work out and honor their bodies for the glory of God throughout 2017! (And if you want to treat yourself to one or two of these as well, that’s okay too ;-).)

I. Awesome Etsy Tank Top #1

It’s easy to let fitness be all about us: our health, our physique, our waistline, our strength. But working out should ultimately be about others. (Do you remember the JOY acronym from Sunday school? It stands for “Jesus, Others, Yourself.” I learned it in second grade and still think of it often!) Being fit helps us better serve those God puts in our path, be they spouses we have for a lifetime, or strangers we encounter at the store. This top is a wonderful reminder of what fitness, and our faith, is all about.

II. Awesome Etsy Tank Top #2

“So be strong and courageous, all you who put your hope in the LORD!”

That’s the verse (Psalm 31:24) this tank top references – one of my favorites! I love how versatile this tank is; you can wear it to the gym with leggings or shorts, or even dress it up with a jacket, jeans, and jewelry! And its message is versatile, too, providing us with powerful words of strength for whatever obstacle we’re facing or load we’re carrying. Whether you feel weak at the gym, at home, or in your job or school, this tank top helps restore courage to our souls as we let Almighty God be our captain.

III. Awesome Etsy Hoodie

You don’t have to be an avid runner to love this hoodie! All of us are runners, by the way – if not literal ones, then metaphorical ones, as Paul compares us to runners in Hebrews 12: 1 and 1 Corinthians 9:24! The race we run is the one of faith, the one known in Old Testament times as The Way (Acts 9:2). It’s a narrow road we run upon with few other athletes running beside us, and it is undoubtedly filled with bumps and valleys, but it is beautiful, rich, life-giving and sweet, and leads to heavenly reward.

Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize. – 1 Corinthians 9:25, NIV

We need strength for this run, as it is a lifelong marathon that never ceases to test our endurance. Darts of temptation continually whiz by and life’s afflictions threaten to derail us at every stage of our journey. Without hope, we would cease our running far too soon and thereby miss out on God’s invaluable blessings and soul-purifying lessons.

IV. Made to Crave by Lysa TerKeurst

I received this book a few years ago at a writer’s conference for which Mrs. TerKeurst was a speaker, and I cannot tell you what a blessing it has been to me! As many of you know, I have struggled with disordered eating and exercising for nearly half of my life, so refreshing my spirit with godly wisdom from Christian women who have stood in my shoes is a regular part of my spiritual journey.

Made to Crave gets to the heart of our eating hang-ups and frustrations and reveals that what we trulycrave is not physical food, but spiritual sustenance. We were made to crave the goodness of God and to be satisfied by Him and in Him. When we are walking closely with Christ and are daily seeking to honor Him with every decision – “whether eating or drinking”[1] – we naturally feel more motivated to reach our fitness goals…and to do so the healthy way.

V. The Perfect Fit Books by Yours Truly

Okay, so I’m a little biased, but I promise I’m only recommending my own books because people have told me they’ve enjoyed giving them as gifts!

Perfect Fit: Weekly Wisdom and Workouts for Women of Faith and Fitness is, as the title states, a book exclusively for women looking to become fitter in mind, body, and soul. It features 52 devotionals written by Christian women and 104 workouts you can do in the comfort and privacy of your own home. Its sequel, Perfect Fit Couples Edition, is for men and women who want to team up and strengthen their marriage on a physical and spiritual level. It contains 31 devotionals and 24 partner workouts you can do with your hubby at home!

If you know anyone who regularly makes fitness-related New Year’s resolutions, these books will inspire them to view their goals from a new perspective and to pursue each one with Christ-centered intentions.

VI. Sadie Robertson Journal

I’m including this link to a plethora of gorgeous journals, but I personally really love this one! While there are tons of apps for tracking food and activity, isn’t it nice sometimes to grab an old-fashioned pen and piece of paper and just write?

When women come to me for advice on how to lose fat, gain muscle, increase their energy, etc., I always encourage them to log their nutrition and workouts every single day. Doing so not only helps keep them accountable but also serves to show them how they’re progressing and where they can improve.

And if recording food and workouts isn’t your thing, or if you already have a method that works for you, having a journal nearby is handy for simply releasing any frustrations and fears, jotting down aspirations and ideas, and even penning a personal psalm or prayer. There is something extremely therapeutic about writing, even doodling, which is why a simple journal is one of my top picks for a Christmas gift!

I hope you’ve found this gift guide helpful! Are there any items you would add to this list? Let me know by tweeting me @dandersontyler! I’d love to hear from you!