Yesterday, I finally got a chance to revisit my conversation with Sheila Viers of LiveWell360.com.  We TRIED to meet up about a month ago, but as we mention here, the weed whackers, lawn mowers, and any other person who takes care of the gardening in Santa Monica didn’t want us too!

I met Sheila a little over a year ago at the first Red Carpet Ready reunion here in LA and I’ve learned a lot from her blog.  I thought it was high time we talked about the experience of finding the right teacher and then becoming one yourself!

Sheila’s story is inspirational, but you might find that it’s not unlike your own.  Listen in and enjoy!

Here’s some of the things you will learn in this call:

1. Why Finding the Right Teacher is So Important
2. How to know when you’ve found the right teacher
3. Why Going It Alone Works Only So Long
4. What it takes to become a teacher yourself

Click here to view the embedded video.

Here are some of the resources mentioned in this video:

Leigh Peele

Body Rock

Valerie Waters

Live Well 360 Core

Leave a comment below and if you enjoyed this interview, use the buttons below to SHARE it with others on Twitter and Facebook!

Have a fabulous day!

How many of us have secretly started a new diet, looked for a new job, perhaps began dating a person all without telling anyone in our normal circle of friends, family or co-workers?

You lurked around getting some workouts in, submitting resumes, planning meet-ups in off the beaten path places…it was a little bit exciting…

How Did Keeping The Secret Work For You?

Did you lose the last 10 pounds? Did find your purpose? Did you meet Mr. Right?
Perhaps, but I bet your success hit a ceiling at some point and then you simply had to tell everyone who would listen what you’d been up to.

I personally can’t keep secrets–I could barely contain telling strangers the day I found out I was pregnant with Mila.  I like having people know what I’m up to, maybe I like the encouragement or the sense that someone’s watching me (so I better not screw up!) to fuel me forward.

You could probably use some form of public accountability to stay on track, too.

Think about it.

The Wrong People

If people you knew and cared about knew what you were up to, they’d be able to support you, push you when you needed it, question you so you could clarify what you’re doing, and let you know when you might want to change what you’re doing….

Oh wait, those might be the same reasons why you DIDN’T tell them.

Sometimes getting people we know and “trust” involved in our specific goals is tough.  When you have a dream of a better body, a better career, a better life, a better relationship, it’s hard to have someone you care about squash it with a small unintended comment.

But we forget and often spill the beans to the wrong people.

So, if we all need some form of public accountability to achieve success, where can we get it without all the emotional entanglements that our family/friends often come with??

Get support and advice from people who don’t know about your life’s baggage.

I’m going to share one of the best ways to go public with your goal and get the support, advice, and direction you need.

But I’m getting ahead of myself … I think you still need some convincing to make your journey public.

Case Study: Taking Your Fitness Journey Public…Very Public

Ever watched The Biggest Loser?  Well, I watch it.  I love watching the struggle, seeing their emotions, and watching the contestants pushing to change their lives.  Yes, the contestants are in a highly bizarre and controlled situation.  But beyond that…I think the reason why it works so well is because these people have opened up their struggle to us. They are on public display.

I don’t know about you, but I think that’s pretty good motivation for staying on target.

Now…imagine how you’d feel knowing someone might see you eat that twinkie or miss that workout…or give up running only 1/4 way up the mountain.  Yes, this is an extreme case of being in the public eye, but think about how it works for you now:

You might hide your eating from others.
You might say you go to the gym.
You might say you don’t drink alcohol often.
You might say you live a healthy life.
You might say you plan all of your meals.

But who’s to know if you really are.  You’re on the honor system. Right?

Put up or Shut up.

If you’re ready to get real with yourself and maybe with a larger audience around you, I encourage you to do 1 thing.  No eye rolls, please, this stuff works!

Start a Blog and start blogging. I know a few of you are already doing this…in fact, I’m gonna put you on display right at the end of this post, so keep reading.

Yes, you heard me right…blogging.  It’s a way for you to be in the public eye.  You allow others to see what you are doing without them knowing you’re every life detail or judging you or putting you into your place.  Believe it or not, you’ll benefit from blogging no matter how many eyes read your posts.

And if you are rolling your eyes right now, thinking, Anne I am not starting a blog…consider this:

1. You don’t have to use your real name.
2. You get to share the good & bad about your journey.
3. You choose whether to share your posts with friends, family on Twitter, Facebook or other social media sites.
4. You have a built-in food & exercise journal that you can update anywhere–work, home, or vacation.
5. You create a public record of your progress — one that you can go back over to see what worked and what didn’t.  Remember my series on Kickstarting your Weight Loss? You can do it all online.

I’m not going through a step by step on how to blog – you can find a great free video here that helps you get started and is really easy to understand. It says a professional blog, but really it’s a step by step plan to start any blog.  And who knows…maybe you’ll build a following simply from sharing your story…it’s happened before.

As always…have fun with this don’t be afraid to let people peek into your world.

Spending Too Much Time At The Computer?

I’m guessing the answer is yes…unless you have a job that takes you outside or isn’t in an office.

Hours can sometimes go by for me before I even notice that I’m cramped up and hunched forward — and I know better!

I hate to use this type of bullying, but if you don’t move it…you WILL lose it.

You must take several times out of your busy day to do some sort of movement.

Try the Pilates moves I’ve suggested below.  Be aware if you have any existing aches and pains.  And if you aren’t sure whether you should or shouldn’t do something, err on the side of caution and check with your doctor.

The sequence of exercises are somewhat Pilates-inspired, but you’ll see that these are pretty common moves…and won’t require you to put your ankle over the back of your head or get into some compromising position.

Who Needs To Move?

Everyone needs to move.  This exercise sequence is for anyone really – because quite truthfully, we are all spending too much time hunched over our little devices.  But – my inspiration was for the people who’ve signed up & are focusing on the next 2 months on this year’s newly named The Challenge.

Last year I spent countless hours writing, researching, setting up my test websites (I really got my geek on) …and MOVING WAY LESS than a Pilates instructor is supposed to move.  So, this year, I want that to change…not only for myself but for everyone involved.

This next series of exercises is for anyone that spends more than 4 hours per day at their computer. Today, while you are tackling the task of narrowing down that micro niche or trying to get through the training videos you missed while the boss isn’t watching, or simply banging your head against the monitor, take a moment to do this pilates inspired workout.

Here are a few things you can do that won’t cause too many giggles from your friends or co-workers or spouses…at least none that they’ll reveal to you while you are in the room. And you only need to leave your desk for one of them! Sound good?

Ok, here is a pilates-inspired series of stretches/exercises that you can try right now.

Get your energy revved up, get ready to the Challenge strong, and avoid that annoying crick in your neck & back.

Basic Guidelines For This Stretching & Abs Routine

• Hold the stretch only so that it’s comfortable for you…don’t try to over-stretch thinking you are doing more for yourself. You aren’t.
• Hold each one for at least 10 seconds and up to 30 seconds if you can. Use smooth, controlled movements, don’t bounce as you may have see someone do in the gym.
- Breath deeply through each exercise and stretch – think about breathing into the stretch. Each exhale might bring you a bit deeper.
• Consider using a timer from your Iphone or your computer to know how long you are holding the stretch.
• Remember that everyone has a different range of motion. Do what you can!

The Exercises

SEATED CHEST LIFT (opens chest & targets abs)

• Stay seated at your computer, Hands gently placed behind head.
- Inhale and lift the chest up, like you are arching backward
• Exhale and forcefully pull your belly in as you roll forward now. Hollow out your abs
• Exhale all the out and then immediately repeat.

SEATED PIGEON (outer hip stretch)

• Stay seated at your computer, cross the right ankle over the left knee, gently lean forward.
• Keep your back straight, head and neck in line with spine.
• Lean forward until you feel a stretch on the side of your hips and buttocks. You might want to press down gently on the knee.
- Hold for 10 seconds and repeat on the other side.

CAT STRETCH (focuses on your obliques and the “six pack” abs area)

• Stand one foot from your desk.
• Place on your desk only shoulder width apart. Your feet should also be about this far apart.
• Exhale as you round your back like a cat, drop your chin to your chest. Then also round your lower back – tucking under your pelvis.
• Inhale and Arch your back slightly in the other direction, pushing your bum back, lifting chest and raising your head upward.
• Go back and forth really exhaling as your round your back and inhale as your arch it.

BACK STRETCH (focuses on stretching the spine)

• Sit at the front of your desk chair and open your legs slightly wider than your hips.
• Lean forward from your hips and gently bend your upper back forward.
• Now just hang your head and arms forward toward the ground.

BACK STRETCH – (upper back strengthening and opens chest)

• Push your chair back a bit so you can bend forward without hitting your head.
• Open your legs about hip distance apart – you want to be able to lean forward through them.
• Rest arms on the desk about shoulder width apart.
• Lean forward from your hips and back straight. Widen your feet a bit so you can feel a stretch in your upper back.
• Roll yourself back up to start and then start again – hinging forward – reaching for the floor with your chest.

AB HOLLOW (below the belt abs)

• Stay seated or stand up – your choice!
• Put your hands on your hips or gently behind your ears with your elbows wide.
• Inhale as if into the sides of your ribs.
• As you exhale, focus on tightening a seatbelt just below your belly button. Pull your belly in as far as possible. Holding the contraction
• Keep the seatbelt tight and continue breathing – try not to hold your breath, just keep pulling in your abs tight on the exhale.
• Imagine trying to attach your belly button to your spine.
- Hold for ten seconds and release.

Remember – doing any type of movement during your day will make you more energetic and give you the stamina to keep working!

Like this article? If you do, sign up for my weekly newsletter The Quick Byte!

(Seriously, if there was 1 thing you need to know about reaching your fitness goals or seeing your dream body, what is it?)

Sometimes it’s easy to get caught up in the articles I write for you and for this blog.  I keep it real and my topics generally cover something I’m personally going through or are helping someone else through.

But today, I’m going to ask you what you need and want to know.

So, take a moment and think about this question:

What’s the #1 thing you’d like to know right now about getting in shape, staying in shape, or Pilates?

You know what I normally talk about, but don’t feel like you need to stick to that. If you have some extremely specific you want to know about, comment below or email me directly.  Either way, I’m going to answer each and everyone who contacts me.

So, take a moment right now, and think about what you really want to know.

Have a fabulous 4th of July!  Be safe.

Speak soon,

Anne

Measure & Monitor & Evaluate to Improve Your Fitness Results

Did you know that at least a few times every single week I analyze exactly where my YOU come from?

I track when you visit, where you come from, which posts you seem to like the best, what keywords you typed in to find my site.

I pretty much know right away if I need to improve a certain part of my site or write more articles on a specific topic.  And I know when you don’t like something…so I can do less of whatever that is.

Now, in much the same way that I measure & respond to my results for my website, I do the same exact thing with my diet & exercise habits.  I keep a diet & exercise journal.  I’ll admit that I don’t always want to write in it, but I do and it’s with me at all times in some form–small notebook or on my iphone.

Why Do I Need To Keep A Journal?

Measuring and monitoring your actions is the only way I know to stay on top of my game.  Without a clear record of what I’m doing and eating, I seriously go off the deep end.  I don’t remember from one meal to the next what I had and I can never remember if I had enough water during a day.

Once you start doing this, you’ll start to notice some cool things start to happen …

1. You’ll be aware of what you eat or drink while you are doing it, instead of feeling guilty later.
2. You’ll be making your health & fitness results a reality by writing them down in black & white.
3. You’ll understand more deeply what & why your results have slowed or stopped….you might even figure out why you aren’t fitting so nicely into those jeans anymore.
4. You’ll become aware of eating & exercise patterns linked to your emotions, stress and time management breakdowns.

Getting Started

Well, the easiest part is getting started–especially since you are probably reading this on a computer.  Open Word, Notepad, or some other type of word
processing program and start recording what you are doing.

Here are some other ways to start collecting data:

• You can also go pick up a simple, small notebook that you can carry with you throughout the day
• Consider putting together your own fitness journal. My friend Leeanne has a great website and if you sign up for her mailing list, she sends you a fitness journal.
• Start by recording everything you eat & drink and DO every single day.
• Note the times and amount you eat/drink.
• Include how you are feeling–physically, emotionally, mentally.
• While you will be tempted to include more journal-y stuff, try to keep it simple and to the point to start off with.

Take It Online

After a few weeks of going it alone, you may get bored or maybe you’d like to see what others are eating and how they are exercising.

Facebook and Twitter have a ton of health & fitness conversations/groups forming all the time.

Here are my top pics for Facebook groups to check out:

Valerie Waters
Jillian Michaels
Jorge Cruise
Tone it up

Here are some Twitter peeps you might enjoy following:

My Trainer Bob
Live Well 360
Andrea Metcalf
Anne Samoilov (wait that’s me!)

The best results I saw for myself were when I was journaling regularly. Now, whenever I need to get my eating back in balance or my exercise on track, I start writing everything down.
It really is the best way to have a clear view of what you are doing, what’s working, what’s not working…and helps you make sense of what you’re doing.

To read more about the positive effects of keeping a journal, check out these articles:

Journaling: Keeping a Diet Diary
3 Simple Ways To Use Writing To Increase Your Workouts Effectiveness
Make Your Own Exercise Log

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