Gratitude List

I started a Gratitude List about 2 weeks ago. I've had numerous people tell me how impactful this simple daily habit is on their lives. Coach Carey Kepler told me about the Gratitude List a good 2 years ago; I read about it in the The Power of Positive Thinking, and then on a Monday night when watching the final episode of Lifeclass with Oprah, Tony Robbins, and Deepak Chopra something clicked. I was sitting on the couch and chose immediately to start a daily Gratitude List.

In a few short weeks this list has opened my eyes to so many things. The goal is to write 5 things you are grateful for each day. On the 1st day I could not stop writing. I wrote well over 10. The irony behind the journal I am recording my Gratitude List is completely entertaining. The journal is one I've had since I moved to Austin in September 2006. I went back and read excerpts from when I first moved to Austin. I could not stop laughing at what I was reading. Friends, my job, boys, life--- all of it now is so ridiculous and I immediately wrote at that moment that I was grateful for how much I've grown and am learning daily about myself. That is one reason why I think journals are so powerful-- reflection and celebration. When I go back and read excerpts from the past it is affirmation that I am on the right track and moving one step closer to my dreams each day.

Today I am grateful for...

• the freedom to be able to do my computer work and meet with Adam outside on Whole Foods patio
•  my 1st day back to my track workouts in over 2 months with my new track buddy, tinyFIT
• all the donations I have received for Fight for Air in less than 24 hours
• a peace that surpasses all understanding
• my roommates

I challenge you to start a Gratitude List today, especially if you are someone who thinks their life is absolutely miserable and you are in the pits of despair. You will be amazed at what you will come up with daily. There may be a day where you are simply grateful for the breath you can breathe. Start somewhere. Post in the comments sections what you are grateful for today. Let's do this together.

Holiday Fun

(Me & tinyFIT at our end-of-year Staff Banquet)

Relentless Training Systems are off for the next 2 weeks. It is a nice break for us coaches, but I do know our athletes still want to get in some workouts. Personally, this time of year is full of going out with my friends (see pic above), but also making time to get in workouts. Work hard. Play hard.

Below are a few workout suggestions that require minimal equipment.

Workout #1- Compliments of up and coming coach, Adam Martin
100 air squats
90 russian twist with a kettlebell
80 grasshoppers
70 russian swings
600m run
50 american swings
40 KB sumo deadlift high pull
30 KB wall balls
20 pushups
10 wall walks

After many visits to Dave and Sam at Next Level, I learned I need to work the glute max and medius. If you have a Perform Better band then I recommend the following right before a workout:
20 lateral band walks (10 on each side)
90 seconds of static bridge holds (place 1 to 2 bands above knees)
Jane Fondas (minimum of 60 seconds on each side)

Workout #2- I did this workout with my sister yesterday.

Wheelbarrow- She held my feet 1 direction and then we switched. Followed by 10 ring rows while the other partner did as many plyo pushups as possible until the partner was done with the ring rows. 4 rounds.

Next we did the following KB complex:
Power clean
Front rack squat
Swing & clean
Snatch
Thruster
 *equals 1 rep. Perform 3 on right, 3 on left, followed by 10 V-ups. 4 rounds

I challenge you to get creative over the holiday. Use ledges for box jumps, dips, decline/incline pushups. Find a tree to do pullups or visit the closest track. Find a way to workout with family members. I always love when my sister and I workout together. Most importantly, HAVE FUN! It's all about balance.

Susan's trip

 Susan is one of my 1st athletes that started with me 2.5 years ago. She recently traveled to Zihuatanejo and sent me gorgeous pics of where she stayed. Susan knows me all too well and that I love the sun. These pictures got me fired up for my SunGoddess excursion this February to celebrate TinyFIT's bachelorette party.

Do you plan trips at key times to rejuvenate during difficult seasons? For me, the trip must be warm. Not cold weather skiing for this girl.

Meet tinyFIT!

(pictured: Michelle, tinyFIT, Showout)

Meet Lauren McAuliffe, also known as tinyFIT! Lauren is the newest coach to jump on the scene with Relentless. I had the honor of coaching Lauren for about 8 months along with seeing her transform during the 8-week Trojan Challenge.

Lauren is full of life, energy, and fun and is one of the toughest tiny people I know. Her and I share quite a bit in common-- from our core values of Balance and Integrity to the Communication aspect of our Strengths. We talked the other day on the phone for a good 30 minutes and created new business ideas within Relentless, new boot camp locations, and refined her future within our company.

I am blessed to have someone like Lauren in my life. Someone I get to work along side, someone I watched get engaged and now begin creating a new life, but also someone I hang out with and fills my bucket.

Team PURSUIT is a bucket full of go-getters and Lauren is absolutely one of them!