Elizabeth Colen
February 14, 2017

Time To

get-fitWhen it comes to cardio, people have lots of questions. I get questions like: how long should I do cardio? How often? How many days? I can go on and on with questions. I am going to answer all your questions and make it nice and easy for you to remember. All you have to remember is F-I-T-T. There is a formula to this fit game.

F- Frequency: How often should I workout? You should work out consistently 3-5 times a week.

I-Intensity: How hard should I go? That depends on your fitness level, you want to hit your Target Heart Rate range. You can have a fancy gadget to tell you when you are in your THR range but I am going to tell you a easy way you can tell you are in the zone, no equipment needed. If you are able to hold a conversation, you are NOT in the zone. If you are unable to hold a conversation easily, you are breathing hard, and unable to talk smoothly you are If you are IN the zone.

T-Time: How long do I have to workout? If you are beginner start off with 10-15 minutes a day. Your goal is to work up to 20-30 minutes 3 times a week.

T-Type: Find what you like, if you enjoy walking, walk just make sure you are applying the FITT formula.

The key to cardio is to find something you enjoy doing and apply the FITT formula. If you don’t enjoy it you will not stick with it. You now know the formula to this fit game, get out and burn those calories, make it fun!

Get more info about Elizabeth Colen, Confidence Coach on http://www.MsFitOne.com. Fit Mind, Fit Body and Fit Spirit

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February 6, 2017

Are You Ready to hit your target?

Bow and arrow

Are you ready to conquer those things on your New Year’s resolution list once and for all? What has been on your list every year for a long time and you still haven’t conquered it? Let me guess …losing weight, exercising more and eating better, right? You start the year out hard for the first month or so and then you fall back into your old patterns. The year has passed and you have it on your list again the following year. It stops this year. Let’s cross it off your list for good. Are you ready? Are you willing to do the work? Grab your pen, yes pen and find a quiet place to focus on these 3 questions.

Why do you want to lose weight? – Start with the why.  Make a list of why you want to lose weight. Take a moment with this. Is it to look good for an upcoming event? Or to reduce your risk of a heart attack. Your why is very important it will keep you focused on your outcome.

What have you done in the pass to reach your goal? – Look at the steps you did before to make it work for you? Stick with the things that worked and drop the things that didn’t. You must do something different if you want different results.

Who do you have for support? – Find yourself a person that can support YOU. It is so important to have that person or persons that will be there when you are feeling weak. Willpower only works when you are willing to do it, but if you have a partner, that person can be strong when you are not. Teamwork is the dreamwork.

By knowing the why, what and who, you are on the path to success. You can cross those things off your list the following year and replace them with maintaining your weight lost.

Get more info about Elizabeth Colen, Weight Loss Coach on http://www.MsFitOne.com.  Fit Mind, Fit Body and Fit Spirit

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January 30, 2017

Drop it… Leave It… Let It Go

Recently I was channel surfing and I came across Joel Osteen preaching and his sermon was just what I needed. You guys know that when I hear something, see something, or do something that moves me, I must share it with you. There were 3 things that stood out to me: Drop it, leave it and let it go! Now, I’m not going to preach to you but, I will summarize what I took away from this message.

Drop it – It doesn’t matter what the “it” is, just drop it. Give no life to it. For instance, you are in a meeting and your co-worker is giving you a hard time. You listen to her complaints, say your response and drop it. No need going round and round with it, giving “it” more energy.

Leave it – Leave it where it happened. No need to carry “it” with you all day. Using the scenario from above, when you leave the conference room there is no need to run to your office and call you friend and replay the event for her. You are giving “it” life again. I know when you run into that co-worker at the water cooler you are going to want to pick “it” up again but don’t. You have dropped it, leave it now move on to number 3.

Let it Go – Let it go, the more you hold on to something; repeating it over and over in your mind you are still giving “it” life. Really, let it go. Let go of toxic, your mind is not the dumpster, place that trash on the side of the road and move on. The universe will right things, so you don’t have to. When you see that same co-worker at the water cooler, you can smile and move on, knowing that you have dropped it, left it and let it go.

This is tough for me. I have found myself repeating those three things over and over in my mind when my husband has hit a nerve. Now, it’s a tool that I am putting into my tool box and using when needed. Listen, there are people who hold onto things for a lifetime. I am guilty of that as well, but as we start 2017 let’s try to implement Drop it, leave it, and let it go and see how we grow. We don’t have to hold onto toxic damaging things that have happened to us. We have the power to move on in this life and achieve goals we set for ourselves. 2017 is your year!

Get more info about Elizabeth Colen, Confidence Coach on http://www.MsFitOne.com. Fit Mind, Fit Body and Fit Spirit

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January 23, 2017

Live Your life in 3D

I have always been a dreamer, which has gotten me into a lot of trouble as a child. However, as an adult it has allowed me to do some amazing things. That is why I call myself a “Successful Dreamer”. I am not the only dreamer, many people are, but others use the term visualization. I have found a common thread between each of the “successful dreamers”. They see things in 3D. No, not like the 3D movies where you must put on those special glasses to see. I mean they all have the 3 D’s; Determination, Dedication and Discipline. Let me break it down for you.

Determination – Don’t underestimate the power of determination. When you set a goal and you stay focused on that, your mind it set. No one can deter you from that goal and you have no need to look to the left or the right, stay in your lane.

Dedication – Be committed to your task, simple. Once you are determined to get to your end result, stand firm to your dedication. Stay diligent which requires #3 discipline.

Discipline – Be controlled with your actions. Meaning you are in control of your efforts, no one else. Actions are required for you to be a “Successful Dreamer”. If you say you are going to call 5 new contacts Monday through Friday at 9am. Get up and make those calls. Not, I am going to sleep in today or my friend invited me to breakfast at 9, so I didn’t make my calls today. No excuses! Be disciplined enough to say “friend, I am unavailable between 9am and 10am, but I would love to meet you at 11am.” It doesn’t matter what the distraction is stay focused, be controlled enough to reach your goal.

The 3D’s are available to everyone. No matter your status, how much money you make or how much money you don’t make. As long as you live by the 3 D’s you will make those dreams into reality! Live your life in 3D!

Get more info about Elizabeth Colen, Confidence Coach on http://www.MsFitOne.com. Fit Mind, Fit Body and Fit Spirit.

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December 23, 2016

Holiday Fit Tip

happy-holidaysThis is the last month of 2016 and we have so much to do! Decorate the house, shop for that just right gift for everyone, make sure we have everything we need to cook that special holiday dinner, all while continuing with our day to day lives. We get so consumed with many things that we tend to forget about ourself. Not this year! The best way to serve others is to make sure you put yourself as a priority.

The best tip I can share with you for this holiday season is to schedule time to exercise. I know it seem strange but trust me it works. Set aside at least 30 minutes to get that heart rate up and get that stress level down! Here are a few simple exercise you can do right from the comfort of your living room, no excuses. Jumping jacks, do at least 3 – 5 sets 10 to 20 reps. Jump rope (real or imaginary rope) do at least 5 rounds: jump 30 seconds rest 10 seconds. March in place, make sure you get those knee above those hips to really get that heart rate up.

You don’t want to skip on that resistance training. It’s easy to work that whole body with a few simple workouts. Get on the floor and do Push ups 3 sets 5-15, Planks, hold for at 30 seconds and work up to 1 minute.  Squats 3 sets 5-15. You have done your cardio, worked up a sweat building some muscles and releasing stress.

Look at you, you got your workout on and still got this holiday time handled! Happy Holiday!

Get more information about Elizabeth Colen, confidence and conditioning coach on http://www.msfitone.com Fit Mind, Fit Body and Fit Spirit

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December 16, 2016

Let Go to Grow

let-go

Letting go is not always the end, it can be the beginning of something new.

I recently went to the wedding of my only son and it was a very emotional event for me.  I’m sure I am not the only mother who has had to “let go”.  I remember all his new beginnings starting with the day he was born, his first steps, his first words and even his first day of kindergarten.  Now he is a grown man taking on a wife, another first.  This milestone event in his life is also a milestone event in my life, let me tell you why.  I had to stop and reflect on my life and I asked myself 4 questions, Who, What, When and How?
Here 4 questions I now propose to you as well.

1. Who are you now?  We know life is full of changes and we all must change as well or we will be like the dinosaurs, extinct.  So, take time to reflect on who you are at this very moment, not what you used to be.

2. What do you want to be?  After you answer the first question, then figure out who you want to be?  Are you satisfied with your answer? Keep this in mind: if someone told you that you will be the exact same person ten years from now, would you be satisfied with that?

3. When do you want that to happen?  If you are perfectly fine where you are in your life, then great, stand still.  However, if you have gotten to the top of the mountain and ready to climb to the top of the next one, then figure out when you want it to happen.

4. How are you going to do so?  This is where you start your research and developing your plan of action.
Sometimes letting go is just the beginning of something new.

Get more info about Elizabeth Colen, Confidence and Conditioning Coach on http://www.MsFitOne.com Fit Mind, Body and Spirit

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December 8, 2016

Change your priorities & change your life

We all have priorities in our lives, things that are regarded as more important than others like work, kids and bills. Our priorities shape our lives in a positive and or negative way. Are you willing to redesign, some of your priorities for what you want? Here are 3 priorities that we can change to redesign our lives in a positive way.

1. Sleep – Sleep is a priority, more or less depending on the person. I’m sure we have heard “I want to work out, but I don’t have time after work. I have to get my kids, run errands and make dinner, etc.” Why not workout in the morning? If you really want to work out and live a healthier lifestyle you have to be willing to make a change. You can get up 40 minutes earlier to do 30 minutes of cardio. Change your priority, change your life.

2. Family time – Let’s face it, we work hard for the money! We are consistently checking our emails, answering the phone when client’s call, (even if you are at dinner with your family), searching the web for news that is relevant to your work or content for your meeting. Whatever it is you are doing, you are more connected to that phone than the people who are actually around you. We know that work is a priority and yeah without money, the lights won’t be on, or food in the fridge, clothes on our backs and a roof over our heads. Yep, we get all that and I am sure your family really appreciates all that you do for them. But, does your work have to be priority 18 of the 24 hours a day? If you want your family time to be a priority as well, you have to redesign your priorities to change your life. Now, I am not saying quit your job, I am saying manage your time. Example, if you have a 9 to 5 job you clock out, get home and decompress for an hour or so then spend quality time with your loved ones. However, if you are an entrepreneur it is not that simple, but it can be done. You have to set boundaries and stick to them, your clients will understand and fall in step. Example, set a time that you will not answer the phone, return emails or search the web. I know this is tough but you do want to have a relationship with your family, right? Say 8pm to 10pm is family time to just eat, drink, play a game or just cuddle up on the couch and watch a television show/movie. You will be surprised at how your family will react to that. They will feel special and that they are a priority in your life as well. You are in control of your time, time is precious and so is your family, change your priorities, change your life.

3. Money – Money makes the world go round. We all have heard all kinds of excuses based on the fact we don’t have the money. For instance, “I really want to get into shape but I can’t afford a gym membership” “I really want to eat better but healthy food is too expensive” or “I want to take a vacation but I can’t afford it.” We can afford anything we really want. If you really want to get a gym membership, you may have to stop going to Starbucks every day. If you really want to eat better, you can save money by not going out to eat every day for lunch. If you really want to take that vacation, you can save money by not getting your hair done every week or hold off on getting that new pair of shoes or that must have purse. Take the money you saved to get that gym membership, get healthy groceries and take that vacation. Change your priorities change your life.

Get more info about Elizabeth Colen, Confidence and Conditioning Coach on
http://www.MsFitOne.com. Fit Mind, Fit Body and Fit Soul

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November 25, 2016

Confidence is Key

confidence1

Recently I attended a networking event called, “LipStick Mania Business Social” and the topic was about image. I was expecting the regular spiels about hair, make up, and clothes. To my surprise the speaker, Marjory Brifil spoke of inner image which I am all about. I believe that image is tied to your self-esteem and it has to come from within. She spoke of four topics I want to share with you.

Self-Awareness – The word says it all, aware of one’s self, including one’s traits, feelings, and behaviors. It is important to know thyself. Know your strengths and your weakness. If you are not sure of your strengths and weaknesses here is a little exercise you can do. Take a blank piece of paper and draw a line down the center on the right side write the word strength on the left side of the line write the word weakness. Then write at least things on 10 on each side.

Self-Care – Taking care of yourself is so important, yet we rarely do it on a regular basis. Women we put everyone in front of ourselves. Taking care of one’s self is a deliberate action you take to care for your physical, mental and emotional health. Make an appointment with yourself to do just that, read a book, exercise, or meditate, whatever you need to do to safeguard your well-being body, mind and spirt.

Passion – The definition of passion is a strong and barely controllable emotion. If you are not sure what your passion is, just think back to when you were a child. What did you like to do when you were little? What did you want to be when you grew up? Reconnect to what you loved and be passionate about it, may it be your business, your family or even your friends.

Enthusiast – Embrace your enthusiasm, don’t hold back because you fear judgement from others. When you do something enthusiastically, you do it with excitement and eagerness and when you are genuine others will feel your excitement and join in with you.
When you truly connect with these 4 things, your outer image will be vibrant and no one can resist you, people will be drawn to you and that will be beneficial to you and your business.

Get more information about Elizabeth Colen, confidence and conditioning coach on http://www.msfitone.com. Fit Mind, Body and Spirit

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November 15, 2016

Get Your Happy Back

 

documentario-happy-e-a-busca-pela-felicidade-genuina

When we’re busy and sometimes too busy for ourselves, we must remember the pursuit of happiness. With that being said, we tend to focus on our goals, we put our heads down and hit that daily grind, day after day and we lose sight of our state of happiness. The state of happiness means different things to different people. Are you looking to be happy for the moment or for the rest of your life? Let’s be happy for a lifetime, not just for the moment. Here are some tips that you can do in your daily life to create happiness in your existence.

  1.  Catch the Sunrise/Sunset – It does not matter, if you are at an exotic vacation spot or in the comfort of your own home; the sun will rise and set. Many people say that they feel a sense of peace and joy when watching the sunrise/sunset. If you are an early riser, get outside with a cup of coffee or cocoa and watch the Sunrise. Take in the sense of happiness that you made it another day and you have all day to complete your mission. If you are not an early riser don’t worry about, you can catch the Sunset. Let the feeling of peace and satisfaction of a job well done, fill you. Either the Sunrise or Sunset will put a smile on your face.
  2. Surround yourself with positive people – We all have a person we know that every time you talk to them they are so full of woes, their car broke down, her boss is mean, her co-workers don’t like her, etc. If you don’t know that person it might be you! You want to speak positivity into your life. You want to be part of the solution not the problem. You want to surround yourself with positive like-minded people. The energy that you share and pick up is important to your state of mind. Stay positive and avoid anyone who is stealing your joy.
  3. Sweat – Find some way to get your sweat on. Find something that will make you forget about your problems, even if it is for just 30 minutes. Play tag with your kids, jump rope, swim or whatever makes you happy. You can do something as simple as turn on your radio and dance! I promise you, that alone with make you laugh.
  4. Smile – Yes, smiling will make you happy. A smile is contagious so wear it, share it and spread it all over.
  5. Stop and smell the roses – I know you have heard that before but it is very true, take time to enjoy nature. Take a timeout and walk around the block. I know our days are so cramped with all the things we have to do, that we feel guilty if we take a moment for ourselves. Believe me, you will have a clearer mind so that you can focus on that to-do list.

Take time daily to do something that makes you happy and share that happiness with others. We are all in pursuit of happiness so let’s help each other along the way.

Get more info about Elizabeth Colen, Confidence and Conditioning Coach on www.MsFitOne.com. Fit Mind, Body and Soul

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October 27, 2016

3 Methods to Overcoming Obstacles

 

I was recently a panelist for National Association of  Professional  Women and the topic was Overcoming Obstacles, Even During the Most Challenging Times.  It was such an amazing group of panelist and we all had a way to overcoming obstacles that I felt was so incredibly clear and concise that I must share with you.   Let’s face it, no matter where you are in your life you have obstacles.  Everyday, we face obstacles, we have to make discussions that will effect not just today but our tomorrows.  Let me start by giving you  the definition of Obstacle:  It is a thing that blocks one’s way or prevents or hinders progress.  No matter how small or big.   I’’ll share with you 3 simple tools you can add to your toolbox and tackle any obstacle.

1.  Face fear – Look, we all have that fight or flight gut reaction and unfortunately many women have that flight reaction stronger than men.  We generally don’t want conflict.  Listen, when we have a plan set in our mind, we move toward that goal but  if someone else (may it be your boss, co-worker, or even your spouse) have a different plan we tend to agree and shy away from our plan even if it isn’t in our best interest.   No more, let’s face our fears. Speak up, show up and be prepared to stand for what you want.    You have a voice use it, no more sticking our head into the sand.  You will be surprised at how great you feel from standing up for something you believe in rather than just going with the flow  and your plan has been sidetracked.

2.  Hold yourself accountable –  We can come up with tons of excuse (obstacles) that can prevent us from doing the things we set out to do. Did you plan out your week? Did you make all the calls you were suppose to make?  Did you workout like you said you were? I could go on and on.  However, we all have 24 hours in a day it’s what we do in those 24 hours that count.  Plan out your week.  Set appointments for the things you have to complete and keep your appointment!  Look at yourself in the mirror and get real with yourself,  you can hide from other but not the person staring back at you.

2.  Get a team –  Look, we all have our strengths and weakness the key is to address them.  Sit down and make a list.  Once you have found your strengths, great focus on those and move forward.  However,  we have to acknowledge our weaknesses.  We all have weaknesses and that is not an obstacle we can’t overcome.   There are people who are strong where we are weak.   Seek out those people and form your dream team.

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