Quotation of the Week

“Do what you fear and fear disappears.” - David Joseph Schwartz


Continuing along with this week's theme, what better way to finish up a Friday than to hear motivational words about conquering fear...

Because it's true! Your fear exists simply because you don't know what is going to happen.

You are afraid of sky diving because you don't know if you'll live through the free fall.
You are scared of failing at a challenging task because you don't know if you really can succeed.
You fear the change of a diet or exercise program because you don't know if you'll be able to handle the challenge. It may be too hard and uncomfortable.

Well, bad news...
That fear will never go away.
It's a natural reaction for most. Like closing your eyes when someone blows in your face!
What you have to do is... acknowledge the fear... then ignore it.
Do what you're afraid of anyway!

Because once you do what you're actually afraid of, what do you usually say afterward??

"That wasn't that bad..."

Right?!

So, do what you fear...
It won't be that bad...

And to all my American readers, enjoy your holiday weekend!

Many THANKS :)

Well, today is Thanksgiving here in the U.S.

So... in the spirit of "giving thanks" on this traditional American holiday, I would like to take the opportunity to thank all of my readers for their loyalty and support.

Without you, I'd just be talking to myself!
Without you, my words would be useless and my message would be weak.

I appreciate you taking the time out of your busy lives to lend me a quick ear.
And I sincerely hope that the time you've spent listening and learning has been worthwhile for you.

Also,
and most importantly...

I want to send my personal thanks out into the universe for three very special people that have survived serious diseases this year. And one who is bravely battling on...

Our Chicago friend (and pseudo-brother!), Pat Riordan, just recently survived a struggle with Hodgkin's lymphoma. Congrats on the wonderful news, Pat!

My father-in-law, Ed Danhoff, made it through a bout of prostate cancer with flying colors this year. You are amazing and brave, Ed!

My eternally positive client, Sandra Spalter, kicked breast cancer to the curb. And she never looked back. You're an amazing inspiration, Sandra!

And our wonderful Whittier mom, Otila... already a breast cancer survivor... is currently battling an even more serious bout of cancer. We can only send her our positive thoughts for a swift recovery - even though she is forever in good spirits. What a fighter!! We are so very thankful to have her in our lives :)

I hope all of you have something to be thankful for... whether you participate in Thanksgiving or not. I tell ya what... let's all have a piece of pumpkin pie today to celebrate our gratitude!


Oh - a new issue of my newsletter, Deliberate Movement Monthly, just "dropped" today! If you have some extra time during your extended weekend, you may wanna check it out! And if you haven't signed up to receive it yet... simply fill your contact information into the box in the upper right-hand corner of this page!

Much thanks,
Kim Ball

Your turn - Question of the Week

To go along with Monday's post, let's talk about FEAR.

Everyone is afraid of something... even if you're scared to admit it.

So, let's face our fears! Let's get them all out on the table.

Today's question:

WHAT ARE YOU MOST AFRAID OF?


What specific fear lurks in the back of your mind?
It doesn't have to be fitness/health-related, and you can totally be anonymous when you comment. But I'd really like you to be aware of these fears - and to be okay with these fears. Because it's not "bad" to be fearful... it's only human to be scared of the unknown.
I just don't want any of you to let that fear paralyze you!

So, shout out your fear! Listen to others fears. Bond. Feel supported.
Then go out there and live a life that crashes through all those silly fears!
Yeah!

Video Series - 3rd installment

And the "Pet Peeves" video series continues!

This week's installment talks about isolation exercises, and how they are a waste of time. Especially if you have little time to begin with - you want to get the most out of your workouts. This video will give you some good substitutions for the one-muscle-at-a-time movements.
Enjoy!

Me? Scared? You betcha!

Most people are surprised when I say this, but I've always been very scared. Of everything!

As a child, I was super shy and afraid of conversation/communication/connection with strangers, adults, and intimidating people. I didn't like any sort of attention... it made me very uncomfortable.

As a young gymnast, I was afraid of any new skill. It took me twice as long to learn things that other kids had no problem attempting - which was an issue throughout my gymnastics career. Fear always slowed me down.

But it never stopped me.

In gymnastics, I always tried to do new and scary things, even if it took me forever to convince myself to attempt it.

At amusement parks, it took me years to conquer the big roller coasters and vertical drops, but I eventually took the plunge.

In unfamiliar, relatively dangerous sports, like surfing and snowboarding, I would stand back with sweaty hands and a chattering jaw, but I'd go out there and try my best after that initial hesitation.

In non-physical tasks, like talking to new people in social settings, making a speech in front of a group, or conversing with an intimidating person (whether intimidating because of their success, their stature, their intelligence, their strength of character, or their experience)... I had the most trouble with finding the confidence to do these, but I would eventually take the risk of falling on my face and humiliating myself.

In every instance of fear (and there have been a lot!), I eventually go for it.
I will always try. I always take the risk.

I take pride in that. Fear will NOT win. And it will not hold me back.

How 'bout you?

Do you let fear hold you back?
Or do you dive into new situations and tackle new challenges when they arise?

Do you let fear stop you from reaching your fitness goals?
Or are you willing to ignore that fear and do whatever it takes to make those goals possible?

There are no excuses for succumbing to fear.
Take it from someone who is somewhat of a scaredy-cat! :)
You don't have to be fearless. And you don't have to be inherently courageous or heroic.

But you do have to be brave enough to try. At some point.
I don't care if it takes you twice as long to do something that you're afraid of...
As long as you eventually try!

Quotation of the Week

"There comes that mysterious meeting in life when someone acknowledges who we are and what we can be, igniting the circuits of our highest potential." -Rusty Berkus


Each and every one of us has amazing potential to be fit, strong, and healthy. But sometimes we don't see it. We get stuck in our own heads and doubt what is possible. But with the support and acknowledgment of others - especially those who are living a life like you want to live... the possibility of you reaching that potential increases by leaps and bounds.

My support system keeps me going. They give me energy. They push me to reach for my ultimate potential. And I'm proud to help them inch ever closer to theirs. :)

Here are some photos from a group of us this past weekend at the Mud Run!



Pre-race... our three "teams" as one, big, happy group


Kim and her clients - Lesli and Josephine


"Team Kim" - John, Lizen, JD, and Kim!


Team captains - Kim, Steve, and Jason


Happy to be muddy!


JD is plunging in!


John and Liz, crawling out of the mud pit


Success! The group celebrates!
When are we gonna do it again??

Your turn - Question of the Week

Let's talk about FOOD today :)

Food is such an integral part of our lives. Hopefully, we gain nourishment from our choices - but we also experience pleasure from our relationship with food. And even when that relationship is healthy, we tend to find items that we absolutely adore...

Of course, those fav items don't usually fall in the "healthy" or "clean" category. But that doesn't mean you can't splurge once in a blue moon!

So, this will be a fun one.

Think long and hard before you answer...

Your question:
WHAT IS YOUR FAVORITE "CHEAT" FOOD?

I wanna know! So, take minute out from your busy day to daydream about something pleasurable... and share it w/ all of us!

Video Series - next installment

Last week's installment of my new video series "Kim Ball's Pet Peeves: Common Mistakes in the Gym" was a big hit on YouTube!

To continue giving people advice on what mistakes to avoid via fun visual aides, I've happily posted the next installment of the series. Take a look at my pet peeves about common chest exercises...

Check out the 12 Days of Fitness!

Leading Fitness Experts Give The Gift Of Health To World With Biggest Ever Health and Fitness Giveaway This Festive Season


On Wednesday, December 10, Dax Moy and over 250 of the world's top fitness professionals will open the doors on the World’s largest ever health and fitness gift-giving, set to generate positive health for over 500,000 people this Christmas

The program, called ’12 days of fitness’ initially began when the UK's leading fitness professional, Dax Moy, wanted to express his gratitude to his clients and offered them a gift a day for 12 consecutive days as his twist of the 12 Days of Christmas.

Last year Moy shared this idea with fellow fitness professional Pat Rigsby and they expanded the 12 Days of Fitness to include not only their own clients but to the world at large and gave fitness gifts to over 200,000 people who signed up at the site at www.12daysoffitness.com.

This year, with the help of 250 of the world's top personal trainers, nutritionists, therapists and specialist fitness experts, the 12 days of fitness is set to become the biggest fitness gift giveaway in history with expected downloads of over 500,000 between the 10th and 22nd of December. "There’s never been another health event like this, where so many people stand to benefit from the expertise of true professionals for free” says Moy who has been working flat out to make this year’s 12 days a success.

“Fitness professionals from around the globe have contributed hundreds of e-books, reports, videos, meal plans and other free gifts in their hope of making 2009 the year that anyone, regardless or their location, financial situation or past failures, can finally reach their fitness goals and make those New Year's Resolutions a reality once and for all.”

Perhaps the best part of the 12 Days of Fitness giveaway is that regardless of a persons health or fitness goals, there are going to be gifts specifically designed to help them achieve success.

"We've received gifts designed for busy mom's, elite athletes, bodybuilders, back pain sufferers and pretty much anyone else you can imagine covering everything from fat loss to rehabilitation and everything in between.

There literally will be something for everyone this year and all of it free, making it, without a doubt, one of the most important gifts anyone will receive this year. After all, what’s more important than health?”

The 12 days of gift giving starts December 10th but those interested are urged to visit www.12daysoffitness.com right away to sign up for their free gifts.

Once enrolled, participants will get a daily email telling them how to access each of the new gifts that are being added each day as well as a reminder on how to access previous gifts.

To guarantee a healthy start to 2009, simply visit www.12daysoffitness.com today.

(I will be involved in the giveaway... so check it out!!)

I Love Mud :)

Who do you spend your time with?
Think about it!

With whom do you surround yourself on a daily/weekly basis?

Are you surrounded by lazy, unhealthy people that always complain?
Do you hang out with persons who squash your dreams and keep you stuck in one place?
Do you spend time with people who are a bit excessive with the eating, drinking, and indulging?

Well, not to brag, but...
I spend my time with people who absolutely LOVE to be physical.
I surround myself with those who aren't afraid to spend their weekends trying new and challenging things.

They aren't Olympic athletes... they aren't obsessive about being overly healthy... they honestly love to rest as much as they love to be active...
And, most importantly, they are positive, like-minded people who enjoy hanging out with other positive, active, energetic persons. They love life!

And this past weekend, they joined me for a jaunt in the mud...

My stellar group of devoted individuals made the trek down to San Diego for a 5K race full of mud pits and steep hills. And, boy, was it messy! But what an absolute blast. I must say - it wouldn't have been nearly as much fun without such a large group of people. It was really exciting to see everyone pushing themselves, motivating each other, horsing around, and thoroughly enjoying themselves.

Here's a preview of the aftermath...



(more photos to come in a day or two...)

I have found an amazing group of people that I enjoy spending the majority of my time with.
Our adventures are not over... not in the least. And we didn't even have the entire group of people with us at the Mud Run! Yes, there are more!

Have you found a group of people to help motivate you??
Are YOU surrounding yourself with people that will help make you the best person you can possibly be?

Well, what are you waiting for?!

Quotation of the Week

"Time is an equal opportunity employer. Each human being has exactly the same number of hours and minutes every day. Rich people can't buy more hours. Scientists can't invent new minutes. And you can't save time to spend it on another day. Even so, time is amazingly fair and forgiving. No matter how much time you've wasted in the past, you still have an entire tomorrow." -Dennis Waitely


We're only human, right?
I'm not gonna judge anyone for mistakes they've made and tasks they've put off until "later". It's a waste to dwell on things from the past.

But it's not too late to change something.
When today is over and you're dissatisfied with your appearance, your level of fitness, your quality of life, or any other possibility... you CAN take steps to change it tomorrow.

There are people all over the world doing just that. Preparing for tomorrow and CHANGING that with which they are no longer pleased. And most of them have just as many obstacles as you do. Plus - it's true - they do have the same amount of time in a day that you do. And if they can do it, why aren't you??

There are no good excuses for neglecting to start on a new pathway.
Time issues, laziness, etc. Not one good excuse. If you want something bad enough, you'll find the time to do what it takes.

Just some food for thought before your weekend. Enjoy!

Your turn - Question of the Week

Today's interactive question is prompted by one of my reader's comments to last week's question. But I'm gonna throw in a little twist.


Your question...
BESIDES ABS - WHAT IS YOUR FAVORITE BODY PART TO TRAIN?



And if you don't really know, just think about the exercises you enjoy doing, and determine what area of the body is consistent b/w those fav exercises.

Give me some good answers, folks!!

NEW Video Series!

Great news!
I've decided to create a series of videos that outline the pet peeves I have about working out in a gym. Since I basically spend most of my time in gyms, I tend to see a lot of mistakes being made. And I want to stop those annoying mistakes before anyone else gets hurt!!

Here's the first installment...
My pet peeves about exercises on back machines.
Enjoy!

When nobody's watching...

When no one is looking...

Do you work out as hard as you possibly can?

Do you put in that little extra effort when you think you can't do any more?

Do you perform your exercises the right way? With perfect form and perfect tempo? Or do you take the easy route and/or get sloppy?


When no one is around...

Do you choose nourishing foods?

Do you stop eating when you're full?

Do you resist temptation? Or do you say to yourself, "no one will know..."


Because the most important decisions in your life are the ones you make when nobody's watching.

No one has somebody monitoring them all the time. Most people do very well when they are under the watchful eye of another. That's why my services are so beneficial - I don't let you get away with anything! In your many moments alone, however, it is much harder to make the right decisions. But remember...

Your level of fitness, your health status, and your progress toward a goal - those markers don't lie. If you've been inconsistent with healthy eating... if you've neglected to do all your workouts... or if you just put in the bare minimum in all things affecting your health/fitness... there's no way to hide it! You won't make any progress.

And I can assure you... those who make progress are the ones who put forth the most effort when no one is looking!

As a young gymnast, my dad was adamant in teaching me to put forth my best effort every single time I trained. Even if I didn't feel like it, I should push myself to the limit. Even if I was sick or exhausted, I should give it my all on every repetition, every drill, every time. And even if no one was standing over me with arms folded, I should do every exercise to the best of my ability. No half-way performance. No giving up. No quitting.

Honestly I wasn't the most talented gymnast in my gym - not by a long shot. But, man, I was the hardest worker. And I made it as far as I did because of an iron-clad work ethic that stuck around - even when no one was watching.

And now that I'm older, I've realized that diet needs to follow suit.
Because - you only sabotage yourself if you sneak in that extra treat.
You're only obstructing your own progress if you deny the nutritional mistakes you're making.
So, don't say "I'm doing everything I can... why am I not getting results?"
Be real with yourself... find those nutritional areas where you're not doing your absolute best... and commit to changing them even when no one is around.

So, friends, let's heed the advice of super-dad, Clifford Ball :)
Don't base your decisions and your efforts on whether or not someone is there to see it.
Make the best decisions and give your best efforts even when nobody is watching!!

Quotation of the Week

"There's lots of people in this world who spend so much time watching their health that they haven't the time to enjoy it." ~Josh Billings

I may preach health and wellness, but I do not recommend obsession with health and wellness.

My message is this...
Make healthy choices consistently. Enjoy the capabilities you gain by being healthy. But take the time to enjoy your life by indulging in that which makes you happy. Be lazy sometimes. Eat pizza and cake sometimes. Just don't indulge consistently. Keep a balance in your life and you'll find happiness.

Have a great weekend :)

Your turn - Question of the Week

Okay... that was fun.
But back to business.

If you have dedicated your time to exercise for any period of time,
you know that there's a selection of challenging exercises that are
extremely effective... but they really suck.

Meaning: the exercises work really well - they make your muscles burn and shake - and even though you will include them in your workout because they are really great exercises, you don't enjoy doing them at all. That is, until you're finished :)

So, tell me friends...
WHAT IS THE EXERCISE THAT YOU LOVE TO HATE?


**Leave me comments on these days... I'm keeping track...

Happy, Happy, Joy, Joy

Okay, I'm pretty darn happy!!
And to celebrate the amazing Obama win, I've put together a treat for you...

Why 'Deliberate Movement'?

I've been asked why I named my biz 'Deliberate Movement'...

Well, I strongly believe that a rich, colorful, passionate life - a life worth living - should be comprised of intentional actions.
We should live life with a direction in mind.
We should create movements that challenge us, in full consciousness of our ability to handle challenges.
We should take one step after another - creating motion and momentum toward an end result.

In every aspect of life...

In fitness, an exercise program should be purposeful and goal-oriented.

In nutrition, most food choices and behaviors should be intended toward nourishment and complete internal wellness.

In business, clear visions should lead to calculated actions and distinct missions.

And in matters like the presidential nomination, the votes we cast should arise from careful consideration. And I am 'deliberately moving' in the direction of hope and change.


Like some of my young friends have said on Facebook:
"GOBAMA!"
&
"Barack and Roll!!"

I'm amused by the cleverness :)

Now, go vote, friends!

Pessimism not allowed!

So, I'm nervous today.

I'm nervous about tomorrow's election and it's results.
I'm nervous about the thousands of rats under my house (Seriously! There has got to be a rat rodeo going on under my little crappy house at night... I don't know when they decided to set up shop, but it's gotta stop!)
I'm nervous that I'm not gonna get all of my tasks completed this week.

It's just a collective nervousness...

But I'm not gonna be negative.

I feel like too many people take their uneasy, nervous, & frustrated feelings and automatically transfer those feelings into a negative outlook.
It's such a cop-out!
I mean, it's so easy to bundle all your frustrations together and pout about the fairness of it all.
It's much harder to take those feelings and find the bright side - the positive point of view.

But I would rather spend the extra energy trying to be positive.

I want to know... what's the point of being negative?
Really, where does that get you?
Besides leaving you feeling depressed, hopeless, and stuck in one thought pattern...

From a health and fitness perspective, negative notions are a cancer to your progress.

So, I challenge you to fight 'em.
Even if your chosen presidential candidate doesn't win this week.
Even if the rats keep waking you up every night. (argh!)
Even if your workouts are difficult this week and life is just punching you down and money is a bit tight...

Don't go to the dark side. Life is so much better if you focus on the good stuff and make the best out of all situations. Pessimism is not allowed here...

Okay, that's it for today.
Vote for Obama!!!!