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positive thinking

Feb 03
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Vaughan Podcast

PMF Podcast: Overcoming Fear & Uncertainty Will Help Transform You In 2021

By Mindset

I wanted to share a great quote with you today by Swami Vivekanda which says

EXPANSION IS LIFE…CONTRACTION IS DEATH

This quote, along with a sermon I listed to this past Sunday by a pastor named Steve Furtick got me thinking differently this week and I wanted to share my vision with you on “Why we should let go to receive & how certain changes that we can’t control in life are there to make us stronger and transform us to improve and be empowered. Hope you enjoy it!

Certain changes must be forced upon us:

No matter how bad things can get, we all have a choice in life and we all can make decisions

Will you allow certain changes, stresses, adversities, obstacles to challenge or change you?, Make you stronger or weaker?

  • God sometimes takes away what we have, what we need, or what we are used to, to allow us to overcome adversity
  • We have all had to adjust, adapt and for some Improve/ Deteriorate
  • Think of Jan this year as a lesson for us all and what you can learn from 2020
  • For Me Covid has taught me I must live with a higher standard of gratitude:

-I have a job, a family that loves me and is there for me, a partner that has been through thick and thin with me and will be by my side, I have my health, clients that love us and cant wait to return & a team of dedicated staff

  • We must get used to struggle, uncertainty, challenge and regular disruption in our lives (covid has come to our world to allow us to appreciate what we have )

Loosen the grip on your life:

  • Went to my doctor to fix my now golfers elbow as i had fixed my tennis elbow pain 4 years ago with PRP injection despite me never ever playing tennis. Now I have golfers elbow which is related to the same type of injury = holding my grip tight and constantly tensing on my elbow from repetitive pronation and supination , flexion and extension movements with my arms.
  • The doctor told me to “loosen my grip” to help heal the torn, over used tendons in my elbow joint
  • The Control Freaks will suffer in 2021 as we all had our lives disrupted in 2020 and we are constantly squeezing the grip we have on life, work, family, our goals, our health and more. And because of this tight grip we are blinded to see whats important in our lives and constantly living in tension, stress, anxiety, anxiousness which leads to poor health
  • If you change your grip…not let go you will be able to adapt, and transform your attitude, your energy, your state, your mindset, your actions and your ability to make impact vs be impacted.

We must let go of yesterday to receive tomorrow:

  • Not only did God say in the bible we must let go of yesterday to receive tomorrow but its evident in:- life,- in sports, -in our relationships-in our business-with our health
  • Release what you cant control and I am a prime example of not doing this sometimes.
  • Its time to unlearn what you know or what you think you actually have control of to allow what you cant to not control you
  • We are not looking for a new normal , as what we had wasn’t so normal? (our schedules, our habits, our social media/technology addiction, or lack of fitness (for some) & in contrast the addition of our fitness (for some), our lack of attention for our spouses (for some) and family time…the list can go on
  • Balance is the new normal when it comes to each of our own independent thought’s of pessimism, our survival skills and how we deal with challenge
  • Lets Look forward to experiencing a new normal despite it being so hard to let go of the past & what we thought was normal
  • Just because you were used to a certain life, certain way of thinking, certain way of neglecting your body, your mind, your family, your business or even your personal development because you felt your not good enough
  • We often get stuck in life and life in a way that is non productive to ourselves, (work hours, quality family time, quality spouse time, taking care of our health, our community)

Do you & will you conform to 2021 or will you transform in 2021:

  • This month, in February you need to set your mental agenda first
  • We all need to bury 2020 and remove the fog that is still attached to us to be able to see the opportunity in 2021-We lost over 1/2 of our clients, we lost all of our corporate training programs, we lost staff, we lost revenue and momentum but we ( and I as a leader) must move on and not allow these losses to define us moving forward
  • How do you let go when you don’t know how? Just try to, Just stand up for yourself, Just plan it Just do it or else Fear will be your new norm for 2021. -Fear lingers where uncertainty lies. -Fear attaches itself to weak mindsets, fear traps ideas, visions and hopes of opportunity. -Fear traps those who have failed, lost or not tried to better themselves or their health which eventually kills you

How to overcome fear & uncertainty:

  • We can only overcome fear and uncertainty from the inside out. Too many of us fail because we try to focus on the external world, our external thoughts, our external habits but we should focus on the inner set of core values.
  • Core values , beliefs and the ability to take action in the right direction of life starts when you learn to loosen your grip on things.
  • Loosen your grip on the way you listen, touch, taste, hear and feel life
  • Unlearn your bad habits by loosening your grip on the way you perceive life as we sometimes cannot control life
  • Our Posture, Our Tonality, Our Choice of words, Our Body Language, Our Morning & Evening Routine, Our diets, our ability to move our bodies = all work together to define our STATE.
  • The vessel in which society or the world sees us by is all dependant of our STATE: do we seem happy, sad, excited, determined, confident, opportunistic or do we sound or appear the opposite: negative, upset, frustrated, easily irritable, not interested in change or challenge
  • LETS USE OUR DAILY PRODUCTION CHECKLIST TO KEEP US IN LINE
  • letting go of fear can only be accomplished if you let go of old, poor, negative or unproductive habits and replacing them with something that will help you or others improve, move forward and do so with optimism
  • New habits = New happiness:-you used to go to bed late, so now you go to bed 1/2 h earlier-you used to have 1-2 drinks at night to cool the stress now you read for 1/2 hour’-you used to yell at your wife/kids when you came home from work and were stressed, so now you take 5 min to prepare your mindset before going into the house every night and listen to music to calm you -you used to eat sweets, junk food or carbs not healthy for you when you were mad, sad or scared, no you eat veggies, log how you feel in your journal or listen to music when stressed
  • The way the world is wired is already messed up with so much pressure for us to look a certain way, talk a certain way, have a certain amount of followers follow your social accounts and more. All of this and more are merely fog that is getting in the way of you seeing, realizing and experiencing whats truly important in life and without letting go or letting lose of your grip on life, what you feel you do control and letting go of the past (whether it be 2020 or not) you cant receive what the future holds for you because your vision is blurred and your not paying attention to the present joys and miracles we have right in front of us…The ability to be alive!

May you all enjoy each and every day of life you have on this planet and try to let go of what you cant control to receive what is waiting for you.

Attitude is everything

Jan 04
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Pure Motivational Fitness Fitness Tips

3 Easy Tips For Keeping Your New Years Resolutions

By Mindset

With the Christmas holidays behind us and 2021 just beginning, it’s time to reassess our fitness goals and the way we view them. Statistics show that 85% of ALL new years resolutions wont last more than 3-4 weeks? Those stats suck, So Im here to share with you a few quick tips for building the habits necessary habits to stay on track to meet your fitness goals in 2021.

Don’t recognize your goals as resolutions, but instead as changes in lifestyle:
Roughly 92% of individuals don’t follow through with the resolutions they set. This is due in large part to creating an isolated choice that isn’t a part of a bigger context and that specialize in fixing negatives instead of building on strengths1. By creating short, medium, and long-term SMART goals (specific, measurable, attainable, realistic, and time-specific) we are ready to better determine what success seems like relative to our fitness goals, while sticking to a concrete plan. Dont try to reinvent the wheel or add a massive goal that even Hercules cant achieve…Start off with weekly actionable Behaviour goals that you can accomplish and feel good about week after week.

For Example: Instead of saying you want to lose 5-10lbs of body fat in 1 month try saying, I want to set a goal of moving for 45min 4x week, I want to not eat junk or sweets after 6pm and I want to spend 10 min each night reviewing my goals for the next day. All of these are easy to achieve mini goals that will build over time.

Have a plan for healthy eating and exercising at home: Traveling is an inevitable part of many of our jobs and although any of us will not be able to travel as much as we did before, most of us either still work and have to commute, eat in the car or for some of you eat at home with all the distractions and temptations right next to you or that kitchen pantry. By hitting making the grocery part and food prep a routine now on specific days of the week to organize as many meals as possible for the next few days or by making sure you don’t just eat when you feel hungry and actually prepare something for yourself potentially will save yourself from consuming hundreds of excess daily calories. Dont forget just because you’re working from home doesn’t mean that its going to be easier to eat clean meals. Avoid the temptation or habit of you hitting the pantries for foods that are comfort for you.

For Example: Instead of trying to master the art of meal prep or cooking, try to say “im going to make sure each meal I eat is either prepared by me, was purchased at a healthy place (vs junk or fast food) and there is min 2cups of veggies on each plate”.

Write down your goals, and share them with others:
I know you’ve heard me say this a million times… But sharing your goals with others causes you to more likely to accomplish your goals because it adds a further layer of accountability. Don’t go in it alone… have a buddy!: Having an accountability buddy to assist each other stay the straight and narrow is one among the foremost beneficial support systems towards achieving success. This could include having a workout partner or challenging a lover or coach to ascertain who can earn more myzone MEPs during a month, burn the very best calories, attend the most PMF online workouts, or any number of other tangible measures of success. Regardless, you don’t have to do it alone!

For Example: Using your cell phone, enter in 4 daily reminders that remind you of your monthly goals, tell 3 friends you trust or share them on your social media channel or ask your spouse of parent to check in with you every Friday morning to see how your doing with your fitness goals. Its that easy
All of these 3 tips provided can be applied to your personal and professional goals in order to enjoy success. At the end of the day, it all comes down to setting practical goals that are not only quantifiable, but also achieved with the help of others through the execution of a detail-oriented plan.

Dont let 2021 be another year of let down due to the Corona Virus or any other issues in your life, take action, take charge of your life and make it be exactly what you envision it to be! Attitude is everything

Dec 08
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Maintaining not Gaining in December

5 Tips To Maintain & Not Gain Extra Weight During December

By Mindset

You’ve almost made it through the entire holiday season-and we now have less than one month to go. How are you feeling about your health and fitness goals at this point?

October 31st – January 2nd are the danger zones in the fitness industry. “It’s when we start to see our clients slipping on their year-long trek toward health and fitness. Is it surprising?”

Not really, because its the “time of year, the holiday season, the stress of Corona Virus, the added Netflix home movies available, the invites from friends & family and the fact that the kids are around you for 2 more weeks makes any parent or anyone that’s been training for a year seem to fall short or fall apart with consistency during December.

While many will find it difficult to stick completely to their health and fitness plan through the end of the year, there are some ways we would like to share with you to maintain and not gain during December. The first thing we want you to know is that health and fitness is not a short-term goal; rather a long term, lifetime one. That being said, even if you are doing a minimal amount of exercise, you should do your best not to stop altogether. You don’t want to undo everything you have worked for all year. It’s not a race, so please take your time, don’t overwhelm yourself, and Just Show Up!

Here are 5 Tips To Maintain and not Gain extra weight during December and not skip exercise sessions:

1- Invite a friend, co-worker, spouse, or another family member to become your accountability buddy. If you’re feeling particularly weak, give them a shout and they can keep you on track – encourage you to make a healthy choice in food or to meet them at the gym for a quick workout. If you know that someone is counting on you to do the same, it makes it easier for both of you to stay on your journey together.

2- Keep track of what you’re eating by using an app like “Lose It” or keeping another type of food journal old school pen and paper. If you chronicle what you are eating, you are less likely to “cheat” on your nutrition plan. It keeps you accountable to yourself – there’s that word again! Its not that hard…We often overcomplicate things, but seeing what your eating or lack of eating always paints a better picture than saying, “Eating Clean Is Hard Work and Takes hours of planning?”

3- You can also keep track of your measurements at the beginning and throughout the month. If you know where you started, you’ll be able to stay on track (maintain and not gain) in December. That’s our ultimate goal…getting through the holidays without a major setback on our path to health and fitness. If your belt buckle is getting tighter…guess what you’re not moving enough or eating too much!

4- Make a bet with someone you trust to keep you financially accountable! There’s no better way to motivate you than the fear of having to pay someone a penalty! I know call me crazy but I’ve done this many times before even hired coaches to keep me accountable. It feels even better when you win and keep winning bets you make with those people who sometimes make with you.

5-Focus on just “Showing Up”. You’re not always going to hit home runs, you’re not always going to keep dropping body-fat each week, building lean muscle, and losing inches off your waist. But just showing up to do the work is sometimes more important because just showing up means you mentally won the game and that’s the biggest thing. Winning the mental game we play with ourselves daily. Just showing up means you’re keeping a promise to yourself which means you constantly believe in yourself and keep improving your confidence level little by little each day.

As you go through this last month of the year, please know that we are here to help you with any questions you may have about fitness and nutrition. We want you to succeed on your journey and we want to help.

Have an amazing Tuesday and remember,

Happiness is A Decision! Now make that decision today!

Oct 19
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Mismanaged Government Stage 2 Closure For Micro Gyms Pure Motivation Fitness

Mismanaged Government Stage 2 Closure For Micro Gyms

By Community

In this short Video Coach, Dimitri Giankoulas whos been a certified coach and Personal Training manager for 24 years expresses his frustration, and extreme disappointment in the mismanaged Government Stage 2 Closure For Micro Gyms, restaurants, bars, and Studios.

Hi everyone!
Do you believe it’s fair for hard-working, dedicated small business owners that make up 75% of Ontario’s workforce should have to be shut down due to being clumped up and categorized as their larger bigger box corporate fitness chain competitors?

Do you feel its fair that large corporate chains such as Walmart & Costco, LCBO should be allowed to remain open when they have line ups of people walking into their stores, talking touching and being within proximity, receive subsidies and rental assistance while and thriving, some even 3Xing the number of profits due to the Covid19 pandemic, while restaurants, bars, and gyms are now forced to shut down for a second time making it a total of 5.5 months of being forced to shut down? That’s almost half a year of having to close when there has been no data, nor full stats showing that we are the cause of the increased contractions?

Having been a personal trainer and managing coaches for over 24 years, having worked in Big Box, Small box, and private Fitness studios over my career, and owning my own Micro Gym I would love to share the insider’s perspective of what is really happening in the fitness industry and the challenges and struggles small business owners like myself and hundreds of others are going through with the mismanaged government approach to Covid19 closures.

The three main things I feel that are mismanaged are:
• Thousands of Statistics show that you can’t beat Covid19 if you are not physically healthy and at your peak level. Families need Fitness for proper mental, physical & spiritual health and should have the choice to decide whether they wish to participate or not. Suppressing the immune system of thousands of people only makes matters worse and the mental health issues will surpass the covid problem we are seeing in the next 6-12 months when small business owners all begin to lose their companies.

• Fairness amongst Mirco Gym (Small Boutique Fitness Studios ) should not be labeled and included in the same category as gyms that are 1,2 and sometimes 3x the square footage. The Mismanaged process by the government that fails to provide proper notice to small business owners and nor the support needed to get the clear facts about how they can pay their employees and all stipulations vs. having to go online. Micro Boutique Fitness studio /gym owners have & can pivot, adjust, and make drastic changes to their operations that many big-box chains /restaurants cannot do thus making them safer areas to operate out of.

• So many millions of dollars are being placed on giving funding to so many areas during Covid19 but the Government is doing nothing to spend time /resources learning what micro gym /restaurant owners are doing to keep themselves socially distanced and safe. Giving gym owners, restaurant owners, and bar/studio owners 2 days notice over a Saturday and Sunday that you will be closed on Monday is unacceptable, and not enough time for owners to be able to find out the proper info on employee terms, employment insurance questions even time to plan out a proper closure.

We have a full community of members who are happy to come to our studio, follow and abide by the processes that we have put in place, and cooperate in doing what’s necessary to keep the studio, the staff, and the members safe and properly distanced.

We thank you for your time in viewing this video appreciate your support and would love to hear from you. you can reach us at [email protected] or leave a comment below. please share this with anyone you feel it can reach and bring attention to this matter.
As always Attitude is Everything and we love all your support.

Coach Dimitri

Oct 13
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How To Embrace Fitness For A Healthier Marriage Pure Motivation Fitness

PMF Podcast: How To Embrace Fitness For A Healthier Marriage

By Family

How often do you hear couples say “they wish they had more time to exercise?”
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How easy, & how often do parents neglect their health, neglect making fitness part of their active marriage or take the time to give each other space to exercise?
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Having helped thousands of couples over 2 decades of service we have noticed that Many couples struggle to make Fitness a priority and it later becomes a luxury.
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We also have seen other couples including our selves that manage to involve & embrace fitness into their marriage and family and use it to enjoy healthier more meaningful marriage and lifestyle.
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Joined by my wife Francesca on todays podcast, together, we tackle the challenge, daily obstacles and hard choices that many couples face when trying to juggle Fitness into their lifestyle and marriage.
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We talk about the upside and downside to embracing fitness and give share our Top 5 strategies on:

How to involve and keep fitness into a healthier lifestyle for you and your spouse.

1-AGREE TO A NON NEGOTIABLE, TIME, PLACE & STICK TO IT:
2-DON’T BE AFRAID TO ASK FOR HELP:
3-SET FAMILY FOOD PREP DAYS/TIMES:
4-SET BEHAVIOUR VS. OUTCOME GOALS, TOGETHER:
5-FIND ANCHORS TO KEEP YOU MOTIVATED:
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Pls LEAVE A COMMENT and tell us if you and your partner or spouse exercise together? Best Comment wins a FREE 2on1 Training Session.
Pls SHARE THIS VIDEO or forward it to anyone you feel can benefit from hearing our podcast!

Oct 03
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Pure Motivation Fitness Studio F & Q

3 Strategies To Keep You Motivated If You DON’T Want To Weigh Yourself

By Mindset

Five Minute Friday Q & A

Hi everyone! In today’s short video I wanted to give you the 3 Best strategies to help you navigate through your own fitness program if you feel like you’re NOT wanting to weigh yourself and not seeing results!

WHAT DO I DO IF I DON’T WANT TO GET WEIGHED IN? This is and has been the century-long Dilemma for millions of people around the globe that just can’t seem to manage to build up the confidence to weight themselves and see where they are with their fitness or weight loss programs. It’s hard, its scary, and sometimes can leave you unmotivated or worse than you started. That’s why I wanted to write something that was positive, had some creativity to it, and shed some new light on many of you who are afraid or don’t see the value in checking the scale every 2 weeks.

Q1- Evaluate Your Objective & Results on Paper!
Determine if you are actually following a program or being reactive
Is there anything you can view to determine patterns
Are you being consistent with your behaviour goals?

Q2- Focus on Strength /Clothing & Food Behavioural Changes
Perform & compare physical strength increases in a push-up, plank, pull up, squat etc
Try on clothing, dress, belt, or anything that was snug to see if there are any changes
Try to set specific cheat meal dates or goals

Q3- Do you have anyone keeping you accountable?
its easy to quit, cheat, skip workouts so do you have anyone your meeting regularly?
Nominate, ask someone or hire someone to keep you accountable
Get in with technology buy a heart rate monitor or any other device to help
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We would love to hear your thoughts and also ask you to share this with anyone you know this may help. If you looking for help, accountability with your program or just to ask any? DM me (5min Friday) and we will provide you with a complimentary 7-day personal training pass to enjoy and experience our programs.
Visit puremotivationfitness.com to learn more about us or call 905-832-3331

Sep 19
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Pure Motivation Fitness Are you faking your happiness

Happiness Is A Decision! 12 Ways To Improve Your Mindset

By Mindset

Good morning and Happy Monday Everyone!

We are 9 months into the 2020 year, we have all been experiencing anxiety, stress, frustration and uncertainty due to the surprise and insurgence of Covid19 this year and the entire world has been affected.

Businesses, professional sports, families, the entire global economy has been affected yet we have been resilient, dedicated and proactive as an entire human species to try and fight off this horrible virus and have all tried to do our best with our families, our communities and our businesses to make the best of what we have! Yet are we happy?

Are you faking your happiness?

Are you battling your inner self each day and toss back and forth over the invisible happiness line in your head and struggle to stay happy? 

I know I have sometimes. I’ve battled the voices in my head that jump in as soon as my eyes wake up in the morning and say, “Will you be losing your community, your members or business due to Covid? Are you going to be able to motivate, educate and inspire others today when you are concerned about your own stresses?”

These are all common fears but Happiness is a choice we make! Its a decision that we have to make daily and stick to it and after watching a 15 min morning clip from Tony Robbins a few days ago (I too search for motivational videos to keep my self talk as elevated as I can and at peak leavels) I realized that the words Happiness is a decision are going to become my new motto, and my newest tatoo!

I wanted to share with you the 12 ways you too can make Happiness be a decision you make in your life and change your outlook in life, your mental state and the way you, me and we all respond to life, its challenges and any more obstacles we may face.

I hope you enjoy these tips, and if you do please share them with others, I’d love to hear your feedback!

Happy people aren’t held hostage by their circumstances and that they don’t seek happiness in people or possessions.

They understand that once we stop chasing the world’s definition of happiness, we start to ascertain the choice to experience happiness has been right ahead folks right along . Research in the field of positive psychology continues to reinforce this understanding. But simply knowing that happiness may be a choice isn’t enough. Fully experiencing it still requires a conscious decision to settle on happiness every day .

 

Here are 12 ways to help you make “Happiness A Decision” in your life not an emotion that’s uncontrollable

1. Count your blessings. Happy people prefer to specialize in the positive aspects of life instead of the negative. They set their minds on specific reasons to be grateful. They express it when possible. And they quickly discover there’s always, always, something to be grateful for.

2. Carry a smile. A smile is a wonderful beautifier. But quite that, studies indicate that creating an emotion-filled face carries influence over the emotions processed by the brain. Our countenance can influence our brain in only an equivalent way our brains influence our face. In other words, you’ll actually program yourself to experience happiness by choosing to smile. Not to mention, all the beautiful smiles you’ll receive reciprocally for flashing yours is additionally bound to increase your happiness level.

3. Speak daily affirmation into your life. Affirmations are positive thoughts accompanied with affirmative beliefs and private statements of truth. They are recited in the first person, present tense (“I am…”). Affirmations used daily can release stress, build confidence, and improve outlook. For maximum effectiveness, affirmations should be chosen carefully, be based in fact , and address current needs. Here is a list of 100 daily affirmations to help you get started.

4. Wake up on your terms. Most folks have alarm clocks programmed due to the expectations of others: a workplace, a school, or a waking child. That’s probably not going to change. But that doesn’t mean we have to lose control over our mornings in the process. Wake up just a touch bit early and establish an empowering, meaningful, morning routine. Start each day on your terms. The next 23 hours will many thanks for it.

5. Hold back a complaint. The next time you would like to attack in verbal complaint towards an individual , a situation, or yourself, don’t. Instead, humbly keep it to yourself. You’ll likely diffuse an unhealthy, unhappy environment. But quite that, you’ll experience joy by choosing peace during a difficult situation.

6. Practice one life-improving discipline. There is happiness and fulfillment to be found in personal growth. To know that you simply have intentionally devoted time and energy to non-public improvement is one among the foremost satisfying feelings you’ll ever experience. Embrace and practice a minimum of one act of self-discipline every day . This could be exercise, budgeting, or guided-learning… whatever your life needs today to continue growing. Find it. Practice it. Celebrate it.

7. Use your strengths. Each folks have natural talents, strengths, and skills . And once we use them effectively, we feel alive and cozy in our skin. They help us find joy in our being and happiness in our design. So embrace your strengths and prefer to operate within your giftedness every day . If you would like to seek out this outlet outside your employment, by all means, find this outlet.

8. Accomplish one important task. Because happy people choose happiness, they take hold over their lives. They don’t make decisions based on a need to pursue joy. Instead, they operate out of the satisfaction they need already chosen. They realize there are demands on their time, helpful pursuits to accomplish, and important contributions to form to the planet around them. Choose one important task that you simply can accomplish every day . And find joy in your contribution.

9. Eat a healthy meal/snack. We are spiritual, emotional, and mental beings. We are also physical bodies. Our lives cannot be wholly separated into its parts. As a result, one aspect always influences the others. For example, our physical bodies will always have impact over our spiritual and emotional well-being. Therefore, caring for our physical well-being can have significant benefit for our emotional standing. One simple action to settle on happiness today is to eat healthy foods. Your human body will thank you… then will your emotional well-being.

10. Treat others well. Everyone wants to be treated kindly. But quite that, deep down, we also want to treat others with an equivalent respect that we might like given to us. Treat everyone you meet with kindness, patience, and grace. The Golden Rule is a powerful standard. It benefits the receiver. But also brings growing satisfaction in yourself as you seek to treat others as you’d wish to be treated.

11. Meditate. Find time alone in solitude. As our world increases in speed and noise, the power to withdraw becomes even more essential. Studies confirm the importance and life-giving benefits of meditation. So take time to make time. And use meditation to look inward, connect spiritually, and improve your happiness today.

12. Search for benefit in your pain. This life can be difficult. Nobody escapes without pain. At some point—in some way—we all encounter it. When you do, remind yourself again that the trials could also be difficult, but they’re going to pass. And search deep to find meaning in the pain. Choose to look for the benefits that can be found in your trial. At the very least, perseverance is being built. And presumably , a capability to comfort others in their pain is additionally being developed.

Happiness is a decision, now don’t forget that!

Have a great day, relax, rejoice & reflect!

Sep 19
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Pure Motivation Fitness You Can Have Results or Excuses, It Cant Be Both

You Can Have Results or Excuses, It Cant Be Both

By Mindset

If there’s one thing most folks cannot stand is people making excuses, and if there’s one thing we all bang is make excuses. Everyone does it, everyone has done it within the past and most everybody will still do so within the future. There are many quotes about excuses that bosses, trainers, parents, and coaches have probably thrown at you in your life, and that I could sit here and throw some gems at you prefer “make an attempt, not an excuse” or “excuses are the nails wont to build a house of failure”. the purpose is, irrespective of what percentage clever sayings or quotes I throw at you, it won’t change anything. it would cause you to feel bad, or even embarrassed, or maybe sort of a failure, but that’s not in any way my intention. My goal isn’t to interrupt you down or cause you to doubt yourself because you’ve got an excuse. My goal is to create you stop using excuses.

 

So why will we make excuses then?

 

Psychologists will place excuse-making within the self-handicapping zone, which is to mention that excuses are a behaviour that one will express that impedes performance and on motivation. Excuses are used as a distraction to carry us back from a task, but it’s really from a deeper level of one’s desire to shield ourselves from any variety of anxiety or shame. But, what does that should do with being within the gym? What number times have you ever not gone to the gym because you were visiting be late, maybe the alarm didn’t detonate, maybe you hit snooze one to several times, what this is often trying to mention is that each one you’re doing is using excuse-making as a distraction from not eager to upset maybe your coach or your training partners by being late. What you must be saying is that I better get there and work twice as hard to create up for the time I missed. for instance, saying that you simply aren’t visiting your workout because you have got an excessive amount of to try to, or making dietary changes are just too hard and unfair, is absolutely just some way of constructing you are feeling less burdened and fewer ashamed.

 

Unfortunately from a psychological standpoint, IT WORKS.

 

Now to be fair, studies at the University of Florida have shown that excuse-making may be beneficial. What?! Mind blown! Well, that is, until I read on, and you must, too. The study was showing that certain excuses can protect self-esteem, lower depression, and even boost one’s system, which successively could lead on to a higher performance at the identical task the subsequent go around, as long because the excuse is maintainable and produces sympathy for the excuse maker. Once an excuse fails to hit these factors, it becomes detrimental to one’s success. Everyone out there has had one in every one of those days within the gym, not into it, not motivated, the mind just isn’t right, and after you are being honest to yourself and admit it just isn’t in you today you’re able to rebound the following day and sometimes times want to perform at a better level because you now have a cleared head. the alternative approach is saying things like; it’s too hard, or I can’t fuck, and that I hand over. These are the sort of excuses that are self-handicapping and within the end will do nothing but undermine yourself mentally.

When it involves making a lifestyle change, like making exercise and eating right a part of your lifestyle, it’ll be hard, it’ll challenge you, and hell if it absolutely was easy everyone would couple.

Just like the other place in your life, when it involves your workout, be honest along with yourself, and be honest with your coach, don’t use self-handicapping excuses, instead just be honest. Tell yourself, your workout partner, or your coach that today just isn’t your day and you’ll be back tomorrow able to work. with no more motivation, you’ll want to figure harder, being driven intrinsically to succeed. At the tip of the day you’ll be able to either have excuses otherwise you can have results, but you’ll never have both.

As the great Maya Angelou once said, “Every journey begins with one step.” It’s time to start out yours.

Always remember, Happiness is a decision! Make It Today!

Sep 06
Love0
15 suggestion everyone should follow Pure Motivation Fitness

15 Lessons I Learned From 15 Years Of Being Married!

By Family

15 Lessons Along My 15 Years Of Being Married!

In case you didn’t know my beautiful wife Francesca and I are celebrating 15 years of marriage together! I’m making sure today is special and I surprise her for sure!

We have officially been together dating and in love since the summer of June 1996…That makes it 24 years of being together but officially married for 15!

Sept 4 2005, that’s the day Francesca & I made our marriage agreement both legal, true to the world, and most important made it official amongst us!

I wanted to take the time today to share 15 lessons I’ve learned along the way of being married, for all of you who are either almost there…currently in love and married…currently in love but not married…currently married and not in love, dating or even divorced. This one is for all of you!

I’m surely NOT an expert when it comes to being and staying married but I do know a few things after being together and sharing a wonderful world with my partner for 24 years. You may find some of these apply to you and some not but my main goal is to share with you some lessons I’ve learned in hopes that they may help, enlighten or remind you of the things we sometimes forget.

 

1. Marriage needs water, soil and care!

Too many of us think that as long as you can organize a fancy wedding, buy your partner fancy things or come home in a good mood and always agree, your marriage will be perfect but it’s far from that and the truth. Like anything meaningful in life a solid marriage needs time, dedication, work, focus and a mindset. Its easy to say I Do! But it’s a lifetime of living together loving and sharing one life, so know that the reps you put into a marriage will only need to get bigger and more frequent as time goes on.

 

2. Marriage is like a stock market!

You will have steady and slow times, you will have small jumps that you are not expecting from time to time and you will have lows and droughts that seem to kill the stock (in this case your love) but its all part of the choreographed dance between you and your partner. Learn to budget the lows and savour the highs and hold on to that investment for life. Never peak the best is yet to come!

 

3. Competition will try to kill your love!

Like most wonderful things that you may have, there is always someone who will, unfortunately, be jealous. Others who have failed marriages may be envious of the love and passion you both possess. Be mindful and notice those who envy what you have and don’t feel alarmed. It’s a natural evolution of life so don’t hate them just know that people often want what they can’t have…and a great marriage is magical!

 

4. Flex Your Marriage Muscles Every Day or else you may lose them!

Just like muscle memory exists and just like muscles need to have stress, weight, pressure and force placed on them to grow stronger and not shrink, your marriage is the same and needs daily tough points (reminders) of why you’re together! Learn to deflect negativity and welcome positive emotions regardless of what surprises you find. Learn to do the small things like play your spouses favourite music, cook them a meal, write them a note, send them a pic, remind them you love them or simply ask “is there anything I can do to be a better partner?”

 

5. Expect Problems every morning and eat them for breakfast!

Just like running a business, being a teacher, being a parent or crossing the road, daily your marriage will encounter problems, obstacles and threats. Be prepared, be aware and swallow them up for breakfast. A proactive couple supersedes a reactive marriage. Try to work on solving the problems together so you both share the load and often you will find the stress levels decrease.

 

6. Grow with your partner not above them!

Some couples find it hard to grow older together and are afraid that your spouses goals may not be similar to yours. That’s exactly right! And because they are not you, they have their own goals and dreams so try to work with your partner, understand how they are wired, what makes them happy and understand that it may not be what you like or want, and that’s ok. It’s not always about you, and you have to do things that often you don’t like too (this one is always hard for me but I try to be present about it).

 

7. Say I love you, I’m sorry and Kiss every day!

I’m not an expert but studies show that the more you say I love you,I’m sorry, kiss or touch your partner…Sharing emotional feelings and care can often keep couples closer, longer and forever as we all have needs and wants. Marriage is harder than running a business because you can ignore somethings, someone or more than one person in a business but you can’t do that in a good quality marriage. Say I’m sorry and don’t expect anything in return.

 

8. Recognize the fights, quarrels and disagreements!

It’s vital to know that you and your spouse have different personalities, likes, wants and sometimes communication isn’t as clear as it should be! I know I’m not perfect and man times…did I say many times yet?…Have I been a sucker to following my ego and trying to communicate based on what I think I should say vs. what’s right. Being mindful and prepared helps you deal with your friend Ego when he /she calls.

 

9. Keep your fights, arguments private.

If there is any couple out there that doesn’t fight then they are not real. I don’t mean fist fight that’s unacceptable and happens (please seek help for that) but it’s not a true marriage if it’s always 100% of the time perfect with no issues, no debates or no conflict. Be careful though that when there is conflict keep it private especially from your parents as getting too many noses involved means now you have pressure and gossip happening behind your back which always leads to disappointment, rumours and unnecessary people knowing your business.

 

10 . Every marriage needs a coach, never suffer in private!

Too many marriages fail and continue to fail because no coaching was involved. How stupid, would it be if everyone thought that marriage doesn’t need periodic counselling? Just like athletes need a coach, students need a teacher and your car needs a mechanic. A marriage needs an outsiders view on whats happening, what needs to happen to fix or improve anything and how it should be done. And too many couples feel embarrassed to get the help they need and often fail.

 

11. Know that every fight is your partner’s way of saying I need you!

A great client of mine and an amazing marriage coach told me once that ALL couples spiral off in figure 8 dances. What she meant was, you get mad and act rude to them, causing them to get mad and spiral off on their own and ignore you leaving you upset and then when they come to their happy self and come back to you, your ego is still mad at them and often pivots or spirals away distancing you from them and then rehashing the entire cycle. This can go on for days, weeks even months. Every fight is due to someone’s needs not being met so know that marriage is 50/50 and you need to listen to each other’s needs!

 

12. Marriage is the savour to the soul

A good marriage will make you feel rich, strong, confident, alive, vibrant, energetic, young again, spiritual and with poise. A marriage blessed by God and those who love you is the only thing we need to help us mature and grow old together with companions for life. A good marriage can make any million or billionaire feel alone and poor, as a good marriage brings food to the soul and makes every day more happier together because you have that special person there.

 

13. Don’t get comfortable or lazy, surprise each other!

It’s too easy to get comfortable after a few kids, mortgage, careers and being together for 15+ years. Francesca and I are at 24 years together and some of the best memories of my life will go down in my grave with her beside me and them! However, just like working together (which I’m telling you is the hardest thing for any couples to do!), and seeing each other in pj’s at home we do get comfortable and can easily take advantage of each others time, love and efforts! Stop and recognize each other, compliment each other, exercise together, cook together, shower together, experiment with new romantic exercises and make the time to surprise them from time to time. It’s needed or the flames will burn out.


14. Make date night non-negotiable or take breaks together!

Two beautiful kids later, running a business side by side for 11 years, battling life’s stresses, those who envy our relationship and passion after 24 years and dealing with the emotional roller coster of having to compromise on everything you do together as a couple…life chips away at your love and it takes one (or both of you) to recognize this and make time for date night. Schedule it in as an appointment every week, 2nd week or month, put money aside for it and tell people to try and not stop your date nights so you can continue to grow older together and have meaning together. The saddest thing I can ever imagine is a couple being together for 50 years having the most boring marriage, boring milestones or not even celebrating them and then passing and saying I wish i could have….

 

15. Never go to bed without a kiss goodnight!

It’s hard, it may take you to drop the ego, it may mean you sometimes have to say I’m sorry for no reason going to bed mad, means waking up mad or with attitude. It’s hard to always agree but settling a fight at night makes waking up easier for both of you and gives you time to sleep off the nonsense that you were arguing about in the first place.

I want to take this moment to thank my amazing and beautiful wife Francesca for all of her help in my life, throughout my broke ass college days where bodybuilding, work and eating were my only hobbies. Throughout my 11 years of running (what I think) has been one of the most successful fitness studios in Toronto! For putting up with my obsessive-compulsive personality of always needing to be right or do what I feel sporadically , emotionally which hasn’t always been the right way! Thank you for teaching me patience, true love, resilience and to be confident while navigating our business through Covid-19 and all the other challenges with more to come! Thanks for listening to me talk about the studio, employees, marketing, sales and how shitty my day was every day at night, when we are out and when we shouldn’t be talking about work!!!

Thanks for placing your wants, needs or career dreams to help ours come true and for giving me the ability to be the most important person in the world and that’s a dad to our two beautiful kids, Milena and Dimitrius. Mazel tov, this day is for us! And I will always love you and never be perfect!


HAPPY 15 YEARS MARRIED, 24 TOGETHER AND A LIFETIME OF LOVE TO LAST US!

HAPPY ANNIVERSARY

Jun 22
Love0
PURE Motivation Podcast Episode 1 How to stay motivated during Covid

PMF Podcast: How to stay motivated during Covid-19

By Mindset

Five Minute Friday Q & A

Times have certainly changed and we do live in a new world of uncertainty, fear, anxiety, added stress and the unknown but have we really changed? Has everything changed so much that we are in a new normal? Today’s 1st PURE Motivation Podcast dives deep into the reality of “How To Stay Active & Motivated During COVID 19” by certified trainers and performance nutrition specialists Dimitri Giankoulas and Daniel Cecchino.

Topics of this podcast include on how to stay active and motivated during COVID 19:

1. Follow the 4 A’s
-ACCEPT IT, relax your human and you need to FUCK it (Face it, Understand it, Control & Confront it, Know your fear
-ACKNOWLEDGE IT, and ask your self can I do this alone or do I need any help?
-ADVANCE, find the work you need to and start doing it.
-ADAPT, what do you need to do, how do you need to change or adapt to move forward.

2. Do a self-check?
a) Do you feel healthy everyday, energetic, active, positive, motivated or afraid?
b) is there anything hurting you on your body, your gut, do your like yourself naked?
c) How do you perform physically for basic exercises? (push up, 10min jog or 5 min skipping)
d) Write it down and study your answers.

3. Set Written Goals with Deadlines + Rewards & Penalties…Keep your word
a) Why are you doing this?
b) Who will this decision positively impact? you and your family
c) Track your progress
d) Track your habits, trends, daily rituals and your time zappers

4. Find a training buddy!
a) is it a coach, family friend, group or co-workers.

5. With Age we get worse not better so it’s up to us to prevent it

6. Difference between Zoom workouts?

Monitor your habits watch out for Demon craving signals, eating times, appetite times as well

We hope you enjoyed this podcast and ask that you share it with anyone else you know that it may help.