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December 2018 // Archive

Date based archive
28 Dec

BLOG 196 STARBUCKS

We see them on every corner and this brand is the face of coffee. But where and when did Starbucks come into our lives?? What is such a readily, visible part of our day, and a frequently visited stop, has dominated our communities faster than we could have imagined. With so many beverages to now choose from, especially during the holidays, this popular coffee company is hard to resist. The first Starbucks opened in 1971 just along Pike Place Market in Seattle. Three men, Gordon Bowker, Zev Siegel, and Jerry Baldwin, signed a partnership and opened their first shop. This original store transferred locations to another spot still in Pike Place, and this shop is still in operation today. In 1982, about 10 years later, Howard Schultz became the company’s marketing director. It was he who had the idea of opening multiple chains. The three partners rejected this idea. So Schultz opened his own location and then later purchased Starbucks in 1987. Within 10 years, by 1992, the company had close to 165 locations. The company first expanded to the east coast to cities like Chicago and Vancouver. Then in 1996, the company went overseas and opened its first location in Tokyo, Japan. In 1998, the company moved on to the United Kingdom and continued to expand to London, the Czech Republic, and Argentina. During this same time, Starbucks took over all of the Seattle Coffee Co. The sky was the limit.

In 2017, the company was worth about $23 billion. Today, the company has about 28,000 locations. There are about 291K employees working for this brand. Employees are offered benefits and the company offers to help pay for higher education. They offer 100% tuition coverage at Arizona State University. There is paid time off and an opportunity to have discounted company stock.

Starbucks claims to have close to 87,000 types of drinks. There are also many types of baked goods and pre-packaged options. Almost any combination can be made for a drink to satisfy a customer’s needs. The calories, fat, and sugar are a matter of personal choice when it comes to which menu items to select. Temptation lures when the green lady on the sign is staring on the corner at you. The logo comes from a ship from the classic Moby Dick by Herman Melville. Decisions, decisions, or don’t go at all. It all depends on what you put in your cup of Joe.

20 Dec

BLOG 195 TIME

There are 24 hours, 1440 minutes, and 86400 seconds in one day. That is the same for every single human being. Feelings of being too busy, pressed for time, and in a rush, are felt my so many of us, more than we would like them to. Two people with the exact same work schedule might handle their time very differently. As a trainer, the excuse of time is far too overused. Here are 10 reasons why time can be either on your team or against you.

  1. Your wake up and bed time. The morning doesn’t have to be so rushed if you woke up a little earlier. Feelings of exhaustion can fade when you get to bed at a decent time. Hitting snooze only makes the adrenaline rush and stress of getting ready quickly pile up.
  2. Lack of organization leads to chaos. Can’t find you shirt, can’t find your keys, can’t find your phone…. all that search time is time waisted.
  3. Budgeting your time. Prioritize what must be done followed by what can be further down on the list. Schedule wiggle room for traffic and red lights. Plan for what will take more time than others.
  4. Trying to multi task can lead to chaos. The brain just isn’t ready for that. Plus, you feel overwhelmed and distracted by so many different agendas.
  5. You want everything to happen fast. Well guess what, the line at Starbucks doesn’t allow cuts so you just have to wait like everyone else. Fast means rushed and rushed means stress and frustration.
  6. Procrastination. Cramming too much into too little time is extremely stressful. Then time is the opponent you are trying to beat.
  7. You don’t value your time. Being productive when no one else is watching is important too. Get ahead. Don’t let other people dictate you being late or you not meeting your priorities. Your time is valuable.
  8. You have a now or never attitude. Sometimes the printer just doesn’t work. Sometimes the internet is slow. Don’t get angry, move on to the next task.
  9. You opt for convenient. Well fast food will quickly lead to more trips to the doctor. Take time to cook, meal prep, and nourish your body.
  10. Next time. Not today. But tomorrow keeps passing by. Time doesn’t stand still. Pretty soon it’s over and you don’t get it back. Don’t wait. Action defines time.

Can you relate?? This year make every second, minute, and hour of your day COUNT!!!! 000000000000

12 Dec

BLOG 194 INCONSISTENCY

Inconsistency is the difference between attitude and action.Its meaning is associated with instability, self-contradiction, irregular, andunpredictable. Consistency is the desired behavior. An inconsistent person is asometimes person. For example, sometimes this person offers quality service andeffort at their job, while sometimes they call out absent and show up to worklate. Being inconsistent is not being reliable or dependable. A bar tendermight serve the same drink to you and your friend that placed an order, but thetwo drinks taste very different. The lines are blurred when it comes toexpectation. Therefore, when it comes to one’s fitness journey, inconsistency marksmany people’s association with working out and eating healthy. Can you relate??

It is a common trend to be consistent for a duration, but then to become inconsistent once a few mishaps occur. There becomes a start and stop pattern of behavior. As a trainer, my hope is that more often then not, you make your workouts, eat right, and keep this lifestyle as regular as possible. But then the human element comes into play…. holidays, travel, parties, relationships, parenting, and emotion. Somehow priorities shift, food becomes comforting, and the fitness journey takes a back seat with the intention of the only being temporary. But how long is temporary?? These bouts of temporary accumulate. The roller coaster continues, and I’m left wondering when the road will be straight and smooth again.

It’s interesting that taking care of one’s health can become inconsistent. Other aspects of life do not allow this such as parenting, your performance at work, or being a good partner/spouse. When we are inconsistent in these areas, we assume that we are affecting other people so we can’t slack. The truth is that poor health does affect other people around us too. Not being able to hold your grandchild, not being able to stand for long periods of time, feeling sluggish…. all of that does go noticed. Sometimes only when the cost of poor health hits does reality set in.

How would you label your fitness journey?? Would youconsider yourself consistent?? This is an important chat to have with yourselfespecially with the onset of new year. Have you ever graded yourself?? Whatletter grade would you earn. Inconsistency doesn’t equate to results. Beconsistent in your efforts and your body will thank you. When your body thanksyou, your mood, energy, relationships, heart, and mind, will thank you too. Sobe a regular at the studio and Steve Nash and I will help you reach your goals!!!!

06 Dec

BLOG 193 BARS

The food world was struck by convenience when shelves became stocked with bars of all types. They’re an easy snack, treat, or addition to the day. The options include granola, candy, and protein. Some are more nutritionally packed than others. Cheap, easy, and for on-the go, bars seem to be the answer to the day’s food choice selection.

Granola
Granola is considered a breakfast food and contains a mixture of oats, nuts, and different sweeteners like honey or sugar. Some variations contain dried fruit. The typical bar ranges from 100 to 200 calories, 20 or more grams of carbohydrates, 8 or more grams of sugar, and are usually low in protein. Most are moderate in fat and do contain some amounts of vitamins and minerals. Although they are not entirely considered empty calories, they typically don’t contain much that is beneficial to the body. Children love them and adults find them in the vending machine. Be weary of added sugar and carbohydrate content.

Candy Bars
They’re everywhere, especially when you check out at the store. The U.S. market contains over 80 different brands. From Hershey’s to Kit-Kat to dark or white chocolate, there’s an option for every taste bud. Loaded with calories, fat, carbs, and sugar, candy bars are a sometimes treat. Most have the intention of eating half and saving the rest for later, but that is a true test of will-power. Holidays and Halloween are the candy market’s golden time. Rotten teeth and a little extra on the waistline are the side effects. Children are rewarded with candy and can’t wait for a taste. It’s the addiction of sugar that the candy bar market has reeled us in on.

Protein Bars
Now even sold at gas stations. There are incredible brands packed with nutritional quality and there are others that equate to just the same as eating a candy bar. Protein bars usually have 20 or more grams of protein, and vary in sugar, carbohydrate, and fiber content. Selection depends upon purpose of consumption. The best source of protein comes from whole foods. Always look for sugar, fat, and carbohydrate content to ensure you aren’t just having a candy bar with protein. Some are even used as meal replacements.

We live in a grab-and-go eating while I’m driving or in between meetings type of world. A bar gets the job done under these circumstances. There are a lot better whole food choices to be made. When a granola, candy, or protein bar becomes the answer to the groweling stomach’s troubles, be sure to make the best choices. Your waistline and heart will thank you. After all, the perfect bar would just be too good to be true, so always read the fine lines and know what you are putting into your body.