You are your peer group:)
We will have two groups, one will hike for a total of 1 hour and another group will hike for roughly 90-120 minutes.
I know Sat can be a busy day with family so feel free to do the 1 hour hike. We will not have Semi-privates sessions that Sat Am. Start your weekend RIGHT! Kids, family and friends are all more than welcome.
Dear TNF Family,
I want to quickly spread love and acknowledge all the hard work I have been seeing and have been blessed to be a part of every week.
Most people do not love getting up early and go to work Monday morning, but as I wake up and get started on my drive to “work” I get excited to be around all of you and to try my hardest on making positive impacts in your lives. I keep seeing people reach their goals and I am proud to be a part of it.
I love all the stories of how being at this gym carries on to more positivity in everyone’s lives and it only makes me smile. If anyone has not reached their ultimate goal (whatever it may be) it’s ok, keep pushing and start with little goals.
Remember it’s a step-by-step process and the little goals will add up. Do not get discouraged if things are not going your way. Reboot and try to work on your weaknesses.
I love being a part of TNF and to be surrounded by such great people. Just know that you have great people around you and the coaches want nothing but the absolute best for all of you!
Chris Shah,( Founder, Terra Nova Fitness, My Fit LIFE speaking to future movement specialists of NDNU Kinesiology! Sharing lessons from 12 years coaching.
Free workshop: Stay on track with MY FIT LIFE PLANNER
Hi TNF members, I just wanted to give a quick reminder on the importance of being aware of our posture and stretching while watching T.V. shows, movies, or sporting events.
It is important to keep good posture while sitting down on the couch. Having your back in a neutral position supported by the chair while also keeping the neck in a neutral position and not flexed. This will help prevent lower back and neck pain. Think about pushing the back into the chain and also shoulders back and chest out.
Do not slouch! This puts more pressure into the lower back along with unnecessary pressure going into the neck. Another helpful tip that has really helped me out is I like to get up and stretch during commercials while watching sporting events or while I am watching a T.V. show.
A very good and cheap investment is buying a foam roller like the ones we use at the gym. Rolling around the areas that seam to be tight that day will really help with the soreness and mobility. Remember, the more mobile and less tight our muscles are, the more likely we are to stay away from muscles injuries.
Register for FREE below
One foggy Saturday morning, as I sat clutching my chipped coffee mug and contemplating my sleep deprived existence (my two year old was up in the middle of the night...again), my husband approached me with an idea. He suggested we should create a family garden. He explained to me how he would make the garden boxes and the kids would shovel soil and plant seeds.
We could all watch the garden grow together as a family and appreciate nature. I looked at him and said "You have got to be kidding me.
I’m so exhausted! More work for me, on top of everything else I have to do. I'm going to give this idea a big NOPE". Apparently having a two and four year old made me resistant to new ideas.
Later that day we ended up at the garden store. Ever the pusher of new ideas, my husband was perusing the store and acting very motivated to give this family garden idea a try.
I crossed my arms, irritated , while corralling my son who was running laps through the garden center aisles. We bought bags of soil, seeds and a few plants. We even bought new watering cans for the children.
Upon returning home, we dumped everything in the backyard and proceeded to ignore it all for weeks. Finally, a few weekends later, my husband got to work. He got me outside, with the children and we all planted our garden.
I was not a motivated participant, but I begrudgingly sat outside and helped garden. We all worked together, despite the sleep deprivation and knowing I had about 30 chores to catch up on.
But...the craziest thing happened. Our plants began to grow! Our little family garden started producing vegetables and it was amazing.
Several months later, my husband had lost interest in the family garden, but I kept going outside to harvest, trim, plant and water. He still helps me haul trimmed leaves and soil around, but I mainly take care of the garden myself.
I rather enjoy it. And the children finally sleep, so I'm a little less sleep deprived and grumpy. I grow beautiful zucchini, squash, kale, tomatoes, blueberries, arugula, sweet peas, green onion, radishes and cucumbers.
Of course I had a few growing pains, as a gardener who knew next to nothing about gardening. I learned that expensive watering cans for children may end up being chucked into the neighbor’s yard, never to be seen again. I learned that you can, in fact trim zucchini leaves. You don’t have to live with the zucchini jungle in the back yard. I learned that if a tomato plant grows to a gargantuan size, a family of raccoons may use it to traverse onto the fence. Those are only a few things I learned about gardening.
I learned a little about myself as well. I learned that being open minded about new things can help me grow as a person. I learned that growing food that I feed my family and friends makes me feel good.
I learned that my children, who are now seven and five years old, enjoy taking care of the garden with me. They now see the value of being outside and getting their hands into the soil.
It has been three years since I started my vegetable garden. I realize now that this garden is very similar to my weight loss and fitness journey.
The beginning was extremely difficult. And I dragged my feet a lot, but in the end I love to use my muscles and work hard.
My life has changed quite a bit, for the better. Thanks to my persistent husband, the soil, seeds, sunshine and my children.
Enter to Reserve your spot.
FREE and NO SELLING AT WORKSHOP.
I will teach people who are struggling with anxiety and other overwhelmingly negative feelings about how to effectively accomplish their goals (even when they are under pressure, stress, and time crunches).
You may wonder: Why should you listen to me?
The answer is: Because of my life experiences. I was once deeply depressed. As a young adult, I had been prescribed a variety of anti-depressants. I was handcuffed by social anxiety, crippled by my eating disorders, and I had been expelled from every school that I had ever attended.
Before I continue, I want you to know something about me. I’m not anybody special. I do not have any special gifts. Yet, I am able to channel who I am and use simple, but special tools to generate outstanding results.
These tools have transformed me into a mentally resilient, happy, present business owner.
There is a reason that I have been in business for 9 years — successfully shaping the lives of a diverse client base.
More than 90% of businesses are factually destined to fail. Many would see this disturbing statistic as a reason to feel pressure and anxiety. However, as the founder of Terra Nova Fitness, I see this as the greatest opportunity on Earth. Where others see troubled water, I see opportunities.
And, I want you to have this ability too.
Remember that I am not anybody special. However, I do have special skills — but, these are skills that anybody can learn.
If these skills can work for me, they can definitely work for you. You are one successful strategy or tool away from changing the game your life forever.
The recipe for a great night sleep
Dr. Thomas has been serving Pacifica since 1993.
I have known Dr. Thomas for many years and have had the pleasure of many deep and thoughtful conversations with him. I have the upmost personal and professional respect for Dr. Thomas. We are extremely fortunate to have him speak at TNF.
Dedicated to your Success,
3 things our most successful clients do
There are many ways to describe the criteria of a successful client.
My own bias says its someone who experiences fulfillment and progress regularly.
Im going to share the umbrella things they are have in common that provide the foundational support for all the mindsets, tools, strategies, habits and actions that fit under them.
I will also share practical ways to implement them.
They are curious
They are coachable
They are curious…
One point in time Marcus Aurelius was the most powerful man in the world. He was the co-emperor of Rome at the time the most powerful empire on the face the planet. When walking through town people would give him incredible praise and clap for him. Marcus would walk through town with an assistant he commanded to whisper in his ear “You are just a man, you're just a man, you are mortal”.
Our most successful clients have a similar mindset wanting someone reminding them to stay the course and at times find their way back on the right road. They are curious to what an expert has to say to them. Reminding themselves that they are not an island all to themselves.
Our most successful clients are curious about more efficient ways to keep habits, efficient ways to become less stressed, better ways to work out, tools, tips and strategies that can enhance their life.
Recently one of our most successful members became very curious on how to decrease anxiety and stress. In a constant state of anxiety and stress our fat storing hormones take over our bodies steering wheel.
She was very curious listening to studies that have shown that excessive email checking dramatically increases depression, anxiety and stress. We came up with an email policy and strategy that is since then increased her productivity, decreased her stress and anxiety, this has given certainty to the people she interacts with when they can expect a response. A win win agreement for all. And she started losing body fat when she was stuck at Plateau. She was a very curious!
They are coachable
What can you do with one mind? What can you see with your own reference experience? What can you do all by yourself? What can you do with you're own cognitive biases?
You can accomplish a lot with the above-mentioned qualities. But there is a law of diminishing returns. Now what can you do with a second mind added to your mission, A second mind that has the experience of thousands of people, what can you accomplish with someone who sees things you may be doing to self sabotage yourself, What can you accomplish with somebody that knows a fast-track way to get where you're going?
This is how we put people on the Moon, this is how we created artificial limbs for people that need them, this is how we created cures for diseases, this is how we build houses for habitat for humanity. These things were accomplished through the pulling of multiple minds together, people open to better more efficient ways to accomplish the mission.
Our recent $200 cash prize winner for the 6 weeks program was completely shocked she won. Little did she know at the time she was indulging in what people who are fluent in health and fitness do. She is extremely coachable and in doing so she's utilizing the reference experience of the coach who has 11 years experience. She's learning from somebody who is fluent in and health and fitness.
Imagine somebody learning a new language. For example, I'm learning Russian now. Imagine if I wanted to say a phrase and I asked somebody who is fluent in Russian How to say it.
Native speaker tells me how to say the word or phrase but my response is one of not being coachable.
The single most effective way to improve your results is to increase the number of emails you exchange with Jessica or me. This is where check-ins, celebrations of small victories, and support and encouragement happens. This is where you are PULLED, instead of simply trying to push alone on your island.
Successful clients recognize that some engagement is better than none — they email when a family or work issue crops up. They discuss not only their progress, but also their challenges and setbacks.
Think of your engagement with us like at TV-show writers’ meeting. We work to transform your current story into your ideal story.
Effective engagement is like peeling an onion. Each engagement activity moves you one layer or step closer to success and fulfillment.
In my own life, I practice these same engagement strategies. If I stark to slack in any area, I schedule a “wake up call” to generate momentum.
Here are some practical ways to increase your engagement and position yourself on your road to success:
· Record everything you eat for one day;
· Meditate for 60 seconds;
· Take 5 deep breaths;
· Send your coach a check-in email;
· Ask your coach for feedback or advice;
· Inquire about our free accountability habit system;
· Check your body fat each week at the gym.
Dedicated to your success,
Eating Disorder to a Smile
By Chris Shah
“At least I’m not sticking my finger down my throat.”
Recalling this story seems like a past life. This was me rationalizing my eating disorder not being as bad as someone who purges on purpose.
A few weeks later in a dark, cold garage, my finger down my throat began the next stage, referred to as “purging bulimia.”
I would routinely fluctuate between excessive working out and eating my prepared food to overeating both healthy and unhealthy food. After the overeating, I would starve myself for 8-12 hours, then that graduated to purging after overeating.
I spent countless hours looking into the mirror to find the perfect view of my muscular body. Most people watched TV shows, I watched myself and adventured on an endless pursuit to find the perfect clothes to make me look muscularly big.
This consumed virtually every living second of my day. I was a see-saw of extreme emotional highs followed by downward spirals that seemed darker than the previous.
Catching a glance of myself in the mirror that didn't look big consumed my whole being.
In this mindset you only identify with your body image and eating. That means all my eggs were in one basket. If those eggs broke, I had nothing left to defend my emotional well-being.
If my current clients saw me during this stage of my life, they would have zero doubt they could conquer any emotional eating issues. Now, I’m known to my clients as “super positive and motivational.”.
Turning It All Around.
This disorder become my identity and the lens I saw the world through. I allowed it to selfishly push away a happy life from me. I had to get out.
It finally got to the point that staying the same seemed more painful than changing.
It was not a single event or breakthrough that changed it all around. Similar to any woman, I have fallen in love with it’s a combination of factors. The following breakthroughs broke the chains forever.
Breakthrough one is feeling present to become the watcher of any emotional disturbance.
Breakthrough two is diversifying your identities to provide you with multiple emotional lives.
Breakthrough three is relying on the process to be your GPS guide.
I discovered the power of presence, which helped dissolve my ego and attachment to excessively judging myself.
It was like a prisoner getting his first taste of freedom and fresh air. This was another world I discovered, I was enthralled with it. I started on a quest to see what it would take to stay free.
Some ways you too can experience present energy is to simply watch a bird or a plant in nature. Just watch and put your focus on it, and you will experience a taste of presence. Meditation is a verified way to also become more present, and incorporating it into your life is a great investment in yourself.
The single greatest power you gain from present energy (mindfulness and meditation) is that you become “the watcher” of your emotions. This breaks the illusion that you are your body image. You lose attachment, and ultimately you gain freedom and greater peace of mind.
A common response when I bring up meditation is “I’m no good at it, I can’t stop thinking” to explain why they don’t do it. They have unconsciously set up rules against themselves.
If your rules are “I can’t think” and “I must always maintain concentration” to be successful at meditation, how often will you be successful? Very rarely.
The cool thing about life is that you can make up your own rules. Here are my rules in order to be successful at meditation. Rule one: Schedule it, Rule two: Start with two minutes, Rule three: Focus on your breathing, Rule four: Don’t judge your performance.
When you do those things, you are successful at meditation, and the amount of time and benefit you will gain starts to increase.
What other identities must I value? I’m also a father, business owner, world traveler and friend. I started to pour more focus into those other areas of my life.
What must I do as a business owner? What must I do to show my son I love him? What must I do as a boyfriend? Where do I want to travel next?
When I diversified my focus on many identities, the stranglehold of the “bulimia” started to loosen its grip on me. I would no longer put all my eggs in one identity.
If my abs didn't look exactly the way I wished “No big deal. They will soon, but I have other shit to do.” If I occasionally ate some chocolate, it was no longer “I’m so bad, “my veins will disappear.” It was, “That was so good,. I earned it.”
I was no longer fully identified with the image of my body. The feedback loops from hell no longer terrorized my mind.
Life happens, and when it does we need something to keep us calm, Inspired and confident we can make it though.
Relying on a process can guide us when many get lost in stormy emotions.
The process gives me the power to be the director of events in my life. Without a process to navigate the world, most will be in constant emotional reaction to events and results.
This is commonly the thought pattern that rules over yo-yo dieters. ( also known as the feedback loop from hell).
I wake up between 3:15 and 4 a.m. to start my director process. I want to tell life what I’m expecting out of it, not wait to see what happens.
It starts with 10-20 minutes of meditation, followed by a few minutes of gratitude, to excite my inner cheerleaders, reviewing my focus for the day, and incantations (mantra’s loudly vocalized) to literally program my subconscious mind. I want my subconscious mind to go to work for me so I don’t rely just on will power.
What will be your process? What process will fit into your unique lifestyle?
Through this whole journey life and I have taught each other everything is a choice. When you are at rock bottom it’s a choice to continue to look down or up in a new direction. It’s a choice to feed the pain or reach out to hope and help. Once you realize we have the power of choice life will never be the same again.
This is how I went from a eating disorder to a smile.
learn these same breakthroughs! Enter info below.
Fitness is not just about lifting a weight or throwing a medicine ball. Its not just about losing body fat and becoming toned. It’s about hiking up a mountain feeling strong with lungs full of breath. It’s about creating memories that will flash before you in your final hours.
It’s about feeling confident when your being intimate with your loved one. It’s about how you will spend your later years either full of life and energy or shuffling around in despair.
Fitness is creating experiences that feed your soul. Please remember this when your mind lies to you about putting it off until tomorrow. Put it on today!
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The term 'hack' is being used a lot lately. While it used to have a negative connotation, these days to 'hack' is to find a quicker, easier and more effective method for achieving a goal.
There are life hacks (like packing Christmas ornaments in empty egg cartons), food hacks (like placing a handful of cherry tomatoes between two plates and using a knife to halve them all in one fell swoop), and as I'll share with you today, fat loss hacks.
Fat loss hacks are ways of doing everyday things, like eating, in a way that promotes fat loss and blocks fat storage. Sounds pretty great, right?!
Here are my 7 most effective Fat Loss Hacks...
Fat Loss Hack #1: Cauliflower Rice
Serve shredded, sautéed cauliflower as rice, rather than traditional brown or white rice. This simple hack will save you hundreds of calories per meal and will leave you no less satisfied. You can even add your favorite spices and flavor additions as you do with traditional rice.
Fat Loss Hack #2: Vegetable Noodles
There are many ways to create and enjoy noodles made from vegetables, rather than noodles made from grains. The veggie noodles are a hundred times less fattening than grain-based noodles, so what are you waiting for?! Use a spiral slicer to turn zucchini or butternut squash into noodles; bake a spaghetti squash and scrape out those nature-made noodles; or simply use a traditional veggie peeler to create long noodle strips from zucchini.
Fat Loss Hack #3: Lettuce Wrapped
By simply replacing your sliced bread and buns for large pieces of lettuce, you’ll quickly eliminate a couple hundred calories from each meal. Once you get used to the crunch of the lettuce you’ll enjoy your new style of sandwich and burger even more than the traditional way.
Fat Loss Hack #4: Protein Powder
Did you know that protein powder can be used in many recipes to increase the protein and reduce the carbs? Replace a portion of the flour in your pancakes with high quality protein powder and you’ll see how delicious it tastes while being so much healthier for you.
Fat Loss Hack #5: Coconut Oil
Replace the vegetable oil in your kitchen with coconut oil, and enjoy benefits such as increased fat burning and reduced appetite. In addition, you’ll be avoiding the pitfalls of other, less healthy oils and fats. Coconut oil can be used in virtually any recipe – both stove top and baking.
Fat Loss Hack #6: Wholesome Sweeteners
Throw the refined sugar out of your kitchen and replace it with any one of these wholesome sweeteners: coconut sugar, raw honey, pure maple syrup, or pitted dates. By getting your sweet fix from these wholesome, real food sweeteners you’ll be taking in fewer calories and there will be less of an impact on your blood sugar, which will result in less fat stored.
Fat Loss Hack #7: Water
Replace high calorie beverages with crystal clear water. This simple hack could quite possibly change your life. If high calories, sugar-laden beverages make up a significant part of your daily calories then switching to water will swiftly induce fat loss.
Start using these Fat Loss Hacks today and enjoy a leaner, more fit physique. Let me know when your jeans start to feel loose around the waist!
A consistent, challenging exercise program, like the ones that I provide for my clients, is the only way to achieve and maintain your ultimate fat loss goal. If you're on the fence about starting one of my programs today then call or email for the details.
Let me be your #1 secret weapon in fat loss.