Thursday, May 02, 2013

Tough Mudder Exceeded Expectations For TOUGH...The Unlisted Obstacle

It's 3am, time to prepare & take The Sweat Solider's inventory for battle at the tough mudder in Mansfield Ohio at 940am. 

Pre Mudder
clothes, water, g2, id, duck tape, pre workout caffeine, scissors, & grocery bags to wrap our socks

During Tough Mudder
energy gu, protein bars, 5 hour energies, saline solution, gloves, hats, headbands, extra dry shirt & hats to battle hypothermia, book bag to carry everything, & zip lock bags to keep clothes & gloves dry

Post Mudder
 Change of clothes, shoes, towels, garbage bags to throw all mudder clothes away


Game day transportation for the 3 hour drive up & back essential for space, comfort, TV. Departed at 530am for the tough mudder.


Jason leading us into battle in the torrential rain, we chatted in the front seat about strategy, the obstacles, & weather while the team in the back got some rest.


Game day travel, conserving energy before we go into war. We arrived at 815am to the mansfield tough mudder parking lot. It was still raining, had been since 530am, windy, & cold. We looked at each other with fear & anxiety, put our game faces on & started collecting our items to be bussed over.

We were thankful to have a parking lot full of tough mudders who weren't going to be scared away by the challenge that the unlisted obstacle...cold, rainy, windy weather had brought. We might have had bad weather, but the bad weather didn't have us.


We arrived to the tough mudder, walking through a forest of spray painted motivational pine trees leading us into battle.


As we hiked, what we were about to face for 10 miles & 22 obstacles started to run through our minds.

The 2013 Tough Mudder Obstacle Course Map:
1. Kiss of Mud #1
2. Arctic Enema
3. Fire walker
4. Glory Blades
5. Mud Mile #1
6. Electric Eel
7. Trench Warfare
8. Funky Monkey
9. Hold Your Wood
10. Just The Tip
11. Dirty Ballerina
12.Hangin Tough
12. Berlin Walls
13. Island Hopping
14. Wounded Warrior Carry
15. Ladder To Hell
16. Kiss of Mud #2
18. Walk The Plan
19. Boa Constrictor
20. Mud Mile #2
21. Everest
22. Electroshock Therapy


When we arrived the biggest challenge of the day the unlisted obstacle came into play for the game day...the rain, cold, & windy weather. I don't say this to complain I say this to let you know the situation & circumstance that the unlisted obstacle can bring so that you are better prepared. Luckily we were very prepared.

1. The entire spectators area was completely mud, so there were hardly any spectators. We called our families & told them not to come. Those that were there, were losing shoes in the mud or their pants were coated knee to waist high in mud. Remove the element of cheers & family support.

2. As athletes we were preparing in sludge & were going to be unable to shower after the event. After a shower it was a mile hike back to buses through complete sludge. We were going to be changing behind towels in the parking lot.

3. The course was wrecked from the day before of mudders, plus hours of torrential rain. The entire 10 miles had no hard ground, ankle to calf deep 10 miles... mud miles. This lack of foot balance caused massive calf cramping & locking starting at mile 5 through the rest of the course.

4. The Tough Mudder Staff, didn't bring in hay or sand or even reset the course over 10 feet in areas.

5. The obstacles weren't cleaned & reset at all, the lanes that were to dangerous were just closed.

6. Halfway through the course the generators were out of fuel, no music even though the speakers were covered.

7. At the start line the hyp man pep talk wasn't shortened to 5 minutes to take account the fuel, hypothermia, rain, & wind. It was the full 25 minute speech standing still.

8. The ill prepared were dropping like flies & being carted out of the race because the course was much more challenging & took over double to time as it did for the mudders the day before.


Highlight Reel from The Sweat Team's 2013 Mansfield Tough Mudder

1. The arctic enema Jason & Eric went first & stayed on the other side freezing to pull Andrea & I out. The saline solution saved me after this one I had dirt under my contact, rinsed it out kept going. J & E also boosted Andrea & I over the walls or spotted us down. It was a necessity to have two very mentally & physically strong men on our team for the women & for them to have strong support. 

2. Andrea & Eric were able to pace together & Jason & I were able to pace ahead, having a 4 person team made it a lot easier to manage the weather elements versus a 3 or 2 man team. 

3. At the electric eel I saw Jason go ahead of me & get almost knocked out by getting shocked twice in the neck. He went down, but came back up & finished strong. Andrea came back & told me I had no choice that I was doing it. With fear & anxiety I did it & overcame my fears. I was thankful for her pushing me after accomplishing it herself.

4. Andrea & Jason helped us battle off hypothermia with a dry shirt change 1/2 way through the race.

5. We ate every hour, the five hour energies were clutch.

6. The island hoping I was looking forward to with my gymnastics skills. While most were belly flopping across, I stayed upright & used 2 ft long jumps sticking my landings all the way across. Jason was one of few men to get close to finishing the almost impossible monkey bars. Eric flew over the walls, Andrea showed no fear to electric shock. As a team we accomplished all the new obstacles that weren't in the first  tough mudder we had done.

7. A tough mudder was down, left by his team, & everyone was passing him. With just 1 mile left my team stopped to help this wounded warrior. He was blacking in & out, I hiked ahead to get help, my team stayed back & had to hand feed him to get his energy back. The first medic vehicle got stuck & they had to resend another one. Once he was safe it was 30 minutes later & we were almost hypothermic from all the stand still. We put our heads down & moved forward. 

8. Game day travel comfort. Jason's wife & daughters travelled with us. I had trained his wife when she was pregnant, & this little baby athlete was now 7 years old sitting next to me telling me that she wants to do a tough mudder with the team...healthy impact.

9. Being prepared because 3 of our team members had completed the Mayesville Ohio Tough Mudder in 2012.

10.  A mentally & physically tough 4 person team of men & women. We were one of the few complete teams to finish, & two of the few women to finish. Andrea & Jason are both Sweat Training Athletes, Eric is a Mr. Cincinnati Bodybuilding Champion, power lifter, & a light heavyweight Collegiate National Bodybuilding Champion. Complete sweat athlete online training & fueling plan here.

11. Jason's wife Alex brought the kids, had extra towels & water when we returned, helped us re-center, & allowed us to rest while she took on the obstacle of the long drive home since none of us could mentally or physically function. We were thankful to have her as the 5th team member.

12. Eric's hilarious comments from the other mudders: man you can't be on the bus riding over you should be flying there you are a super hero, thanks incredible hulk, this guy up here is wearing a full muscle suit..no wait that is really him.

13. Amongst our fear & anxiety heading into the course & the bad weather we finished & saved a wounded warrior along the way. It was the toughest mental & physical 5 hours of my life, not because of the course, but because of the unlisted obstacle the weather..... it felt like we were in a war zone. After finishing that, I can do anything, Tough Mudder exceeded our expectations for Toughness! 



#FINISHEDIT "TM Ohio was one of the MUDDIEST, most BADASS courses we've EVER HAD. Mudders in Mansfield didn't back down, and they earned those headbands. " -TM PS..all that footage was from bright & sunny saturday, definitely not SUNDAY

Join The #SweatTeam individualized training in a team environment!
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Your Free Online 12 Week Diet & Exercise Plan 
Your Week 1 Plan: Getting Started With Foundational Diet & Exercise Tips
Your Week 2 Plan: Intensity, Recovery, & Progress
Your Week 3 Plan: Adding Momentum To Your Fast Fat Burning Metabolism
Your Week 4 & 5 Plan: Get Into A Smaller Clothes Size & Stay Motivated
Your Week 5 & 6 Plan: Diet & Exercise Motivation
Your Week 7- 9 Plan: Lose 3 Clothes Sizes By Sticking To Your Healthy Habits
Your Week 9-12 Plan: Living The Fit Lifestyle!

Life is a team sport, train & fuel like an athlete, get in the game & play to win!
--DK Sweat

Posted by at 1:54 PM 0 comments

Tuesday, April 16, 2013

Exercises To Help Slim Down Fast!

Incorporating total body exercises into your workout plan is one of the quickest ways to slim down fast! Total body exercises are so effective at reaching this goal because they incorporate so many muscle groups at one time. The more muscle groups that you incorporate in one exercise the FASTER you are going to tone up, burn fat, & slim down fast.

A benefit of total body exercises is the high heart rate that comes from working many muscle groups at once. With your heart working to pump blood to all the muscle groups all over your body your heart rate is going to increase, keeping you in the 65-85% of your heart rate maximum. This target heart rate is ideal for burning fat & slimming down fast.

Total body exercises incorporate many muscle groups, which means you are reshaping your body faster than you would by doing all the exercises individually. Another great toning benefit of total body exercises is that they are typically a combination of an upper and lower body exercise, which allows you to indirectly get the benefit of a tight toned core. Resistance training is ideal for reshaping and burning fat, by packing as many total body exercises into each workout session is how to slim down fast.

Lunge Lateral Raise
Targets: Shoulders, Core, Quadriceps, Hamstrings, Glutes
3 sets of 10 each leg

Lunge OverHead Press
Targets: Shoulders, Triceps, Core, Quadriceps, Hamstrings, Glutes
3 sets of 10 each leg


Join The #SweatTeam individualized training in a team environment!
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Get Swimsuit Ready, Your Beach Body Workout
Get Rid of Love Handles

Purchase The Detailed Online 12 week Diet & Exercise Plan To Go Along With:
Your Free Online 12 Week Diet & Exercise Plan 
Your Week 1 Plan: Getting Started With Foundational Diet & Exercise Tips
Your Week 2 Plan: Intensity, Recovery, & Progress
Your Week 3 Plan: Adding Momentum To Your Fast Fat Burning Metabolism
Your Week 4 & 5 Plan: Get Into A Smaller Clothes Size & Stay Motivated
Your Week 5 & 6 Plan: Diet & Exercise Motivation
Your Week 7- 9 Plan: Lose 3 Clothes Sizes By Sticking To Your Healthy Habits
Your Week 9-12 Plan: Living The Fit Lifestyle!

Life is a team sport, train & fuel like an athlete, get in the game & play to win!
--DK Sweat
Posted by at 8:00 AM 0 comments

Tuesday, April 02, 2013

Motivating Workout Playlist To Get You Summer Ready!

Song Title, Artist
1. Sweet Nothing, Calvin Harris
2. Save The World, Swedish House Mafia
3. Harlem Shake, Baauer
4. Can't Hold Us, Macklemore & Ryan Lewis
5. Supremecy, Muse
6. Radioactive, Imagine Dragons
7. Feel The Love, Rudimental
8. Let Me Think About It, Ida Corr
9. Let's Go, Calvin Harris
10. Don't You Worry Child, Swedish House Mafia
11. Forever, Wolfgang Gartner feat. will.i.am
12. Yeah Yeah,Willy Moon
13. Barbara Streisand, Duck Sauce
14. So Much Love, Fedde le Grand
15. Everyday, Kaskade (Digital Lab Remix)
16. Where Have You Been, Rihanna (Hardwell Club Mix)
17. Lights, Ellie Goulding (Bassnectar Remix)
18. Life, John Dahlback
19. Dynasty, Kasdade (Dada Life Remix)
20. Let The Groove Get In, Justin Timberlake


Join The #SweatTeam individualized training in a team environment!
Watch our #SweatTeam Fit Lifestyle Adventures!

Subscribe! For More Exercises @ SweatTV
Get Swimsuit Ready, Your Beach Body Workout
Get Rid of Love Handles

Purchase The Detailed Online 12 week Diet & Exercise Plan To Go Along With:
Your Free Online 12 Week Diet & Exercise Plan 
Your Week 1 Plan: Getting Started With Foundational Diet & Exercise Tips
Your Week 2 Plan: Intensity, Recovery, & Progress
Your Week 3 Plan: Adding Momentum To Your Fast Fat Burning Metabolism
Your Week 4 & 5 Plan: Get Into A Smaller Clothes Size & Stay Motivated
Your Week 5 & 6 Plan: Diet & Exercise Motivation
Your Week 7- 9 Plan: Lose 3 Clothes Sizes By Sticking To Your Healthy Habits
Your Week 9-12 Plan: Living The Fit Lifestyle!

Life is a team sport, train & fuel like an athlete, get in the game & play to win!
--DK Sweat
Posted by at 12:27 PM 0 comments

Monday, March 25, 2013

It's Time To Train & Fuel For Bikinis, Briefs, Fun & Sun!


Summer is upon us, it's time to kick your training & fueling plan into high gear to get you swimsuit ready with this beach body plan. This plan is about training & fueling like an athlete, a long term maintainable lifestyle. You should always be training & fueling year round, but at certain times of the year it's important to have more discipline in your healthy lifestyle so that you are improving your athleticism for the long term. This summer you are going to be so happy, healthy, & HOT in your bikini or briefs!

Love Your Bikini or Briefs Body For Summer!
(Healthy Food + Fat Burning & Toning Workout Plan 5-6 days a week) x Repeat = Beach Body

Fueling Plan 
It's not about dieting or eliminating foods it's about loading up on healthy nutritional foods that are going to fuel your body.

1. Fuel lean muscle mass
2. Fuel your workouts
3. Fuel your metabolism
4. Fuel fat burning
5. Fuel your recovery

It's time to get rid of all the calorically dense & low nutrition food. Most foods that are in the center of the store are not food, they are food like substances loaded with chemicals. These foods are chemically designed to addict you & make you feel good for the moment, but not give you the nutritional value your body craves to live a happy healthy lifestyle. You have to bring the healthy in, in order to get the unhealthy out. It's time to load up on nutritionally dense food. I'm talking about real food, not food like substances. You body is designed to be an athletic machine so let's give it what it needs to get to the goal.

1. Fruit
2. Vegetables
3. Healthy Grains
4. Lean Proteins
5. Healthy Fats

It's about intaking healthy, nutritionally dense calories. These are the foods that are going to give you satiety, change your body, make you athletic, & keep you healthy. I'm talking healthy & athletic inside & out, from your organs, arteries, muscles, body fat, to your skin, hair, energy, & healthy glow. This is how you start getting away from cycles of gaining & losing to instead start living a healthy lifestyle & having an athletic body. It's time to start fueling like an athlete as a lifestyle.

1. Clean out the unhealthy, nutritionally empty, calorically dense food & food like substances in your kitchen.
2. Go to the grocery store & load up on a variety of healthy foods that you like to eat. DO NOT buy healthy food that you don't like to eat, but think you SHOULD eat. If you dread eating it you aren't going to stick to the plan. Buy healthy food that you WANT to eat.
3. Keep meals simple, easy, & flavorful.
4. Start learning & adding to your cooking skills.

Training Plan 
You can't just fuel like an athlete you have to train like an athlete. The body & lifestyle of an athlete comes from training & fueling like one. There is being active, working out, exercising, & then there is being on a training plan that is going to completely change your body. An athletic training plan.

1. Burns fat
2. Builds muscle
3. Strengthens your tendons, ligaments, bones
4. Increases your metabolism, resting metabolic rate
5. Makes you symmetrical
6. Protects you from injury
8. Decreases your resting heart rate
9. Strengthens your heart
10. Increases your mental & physical toughness

It's important to burn fat while toning your entire body to be swimsuit ready for summer, & this workout does both! This workout targets and tones your abs, back, shoulders, chest, & legs so that nothing is spilling over or pouring out of you bikini or briefs. Start your plan now to be athletic, lean, toned, happy, & healthy by summer!

When you do this workout you want to keep a fast pace and high intensity to ensure that you are burning fat while you are toning. Go from one set to the next with just enough time to let your heart rate drop from a high rate to a medium rate before beginning the next exercise. Your heart rate will go up during each exercise, but it doesn't have to stay at that high intensity the entire workout, allow your heart rate to drop between sets. The more you preform this workout, the faster your pace will become, & the more fat you will burn! Add in more variety of exercises into the format to keep your workouts fun & challenging.

Your Beach Body Workout! Go Through Entire Circuit 5 Times:
1. Narrow Barbell Row - 15 repetitions
2. Squat & Press - 15 repetitions
3. Hamstring Curl - 15-25 repetitions
4. Kettleball Ab Twist 30 repetitions
5. Sprint - 30 seconds

Your Weekly Training Plan
1. Set a workout schedule
2. Stick to your schedule
3. You only have a few weeks until summer, NO excuses, get your mind right, focus on your goal & SWEAT! Bikinis, Briefs, Fun, & Sun!

Purchase The Detailed Online 12 week Diet & Exercise Plan To Go Along With:
Your Free Online 12 Week Diet & Exercise Plan 
Your Week 1 Plan: Getting Started With Foundational Diet & Exercise Tips
Your Week 2 Plan: Intensity, Recovery, & Progress
Your Week 3 Plan: Adding Momentum To Your Fast Fat Burning Metabolism
Your Week 4 & 5 Plan: Get Into A Smaller Clothes Size & Stay Motivated
Your Week 5 & 6 Plan: Diet & Exercise Motivation
Your Week 7- 9 Plan: Lose 3 Clothes Sizes By Sticking To Your Healthy Habits
Your Week 9-12 Plan: Living The Fit Lifestyle!
Join The #SweatTeam individualized training in a team environment!
Watch our #SweatTeam Fit Lifestyle Adventures!


Life is a team sport, train & fuel like an athlete, get in the game & play to win!
--DK Sweat
Posted by at 8:00 AM 0 comments

Friday, March 22, 2013

Running A Half Marathon Has A Healthy Impact On The Family Team


Chase & Hunter, my twin nephews, Hunter wants to be a runner like his Mommy & Aunt Danielle

My Philosophy In Taking on The Challenge of a Half Marathon
1. I believe in personal evolution, ascension, & the healthy impact it has. 
2. Life is a team sport, in a world of challenges teammates take on the challenge with you. This gives you the opportunity to have a healthy impact on each other's lives.

During my half marathon training plan I would show up at my sister Alicia's 1x a week to be greeted by my twin nephews. Chase would make me works of art that I could hang on my fridge, I would play with them, chat with them, & talk to them about Mommy & Aunt Danielle's training plan. They soon were asking me "Did you eat your gu? It gives you energy?" or "Don't forget to hydrate Aunt Danielle." The best was when little Hunter got his fitness gear on & said, "I want to be a runner to." This was a surprising happy & healthy impact on our family team, that filled my heart with love & made me even more inspired to run this half marathon.


Half Marathon Race Day Tips:

1. The week prior to the race workout to stay active, but avoid being sore & pushing your limits.
2. Hydrate & fuel up the day before & the morning of the race. You will be running the race on the fuel & hydration from the day before & morning of.
3. Warm up & stretch prior to the race.
4. Take gu packets with you to refuel at mile 5-6 & mile 9-10. Based on your pace you should use atleast 1 gu packet for each hour running. 
5. Wear form fitting clothes & synthetic material. Take the layers off as you warm up, gloves & a headband are essential for winter time. We were very lucky to have people cheering us on who grabbed our extra layers around mile 8 so that we didn't have to run with the extra weight or carry the extra layers.
6. After the race eat a healthy meal, hydrate the rest of the day. Use a foam roller to roll out the knots & help with recovery.
7. Take the next day off of training to let your body fully recover.


What I Loved About Running The Half Marathon:

 1. The snow falling as the start line as the cannon fires.
2. Game day energy.
3. Being removed from modern life to clear my mind & reset my energy.
4. Running along the river in the early morning.
5. I was just as inspired by the talented runners as I was by the physically challenged runners.
6. Dancing while running at the random music spots along the run.
7. The variety of fun running outfits, colors, & t-shirts devoting their runs to lost loved ones.
8. The people we love cheering us on, making signs, running us in, waiting for us at the finish line.
9. Reaching new levels physically & mentally, preparing me better for the sport of life.
10. Pushing my sister to run her first 10K with me 6 years ago, since then her running 10 1/2 marathons on her own & a full marathon, & then teaming back up to run my first 1/2 marathon. Around mile 11-13 I was getting tired & instead of my sister slowing down to my pace, she was my ally in ascension. She reached back grabbed my hand & pulled me up to her pace, "Let's go Danielle we got this!"
11. Throwing my arms up, crossing the finish line, & feeling like a champion.


Don't be fooled it looks like I crossed the finish line first, but my sister runs at a faster pace than me. She knows I'm a sprinter, so she cheered me on as I crossed the finish line. The finish line was a full circle moment, it was about the entire journey & experience sweating together as a team to get there together and being allies in ascension. After the race we talked about the healthy impact running races has on our family team. We hope one day little Chase & Hunter would be running with us & my future little athletes. #HealthyImpact

My Half Marathon Training Plan

Join The #SweatTeam individualized training in a team environment!
Watch our #SweatTeam Fit Lifestyle Adventures!
Purchase The Detailed Online 12 week Diet & Exercise Plan To Go Along With:
Your Free Online 12 Week Diet & Exercise Plan 
Your Week 1 Plan: Getting Started With Foundational Diet & Exercise Tips
Your Week 2 Plan: Intensity, Recovery, & Progress
Your Week 3 Plan: Adding Momentum To Your Fast Fat Burning Metabolism
Your Week 4 & 5 Plan: Get Into A Smaller Clothes Size & Stay Motivated
Your Week 5 & 6 Plan: Diet & Exercise Motivation
Your Week 7- 9 Plan: Lose 3 Clothes Sizes By Sticking To Your Healthy Habits
Your Week 9-12 Plan: Living The Fit Lifestyle!


Life is a team sport, train & fuel like an athlete, get in the game & play to win!
--DK Sweat
Posted by at 5:00 AM 0 comments

Wednesday, March 13, 2013

The Moments That Take Your Breath Away Lead You To A Happy & Healthy Lifestyle.

It's the moments that take your breath away & how you manage your breathing that helps you to ascend to a happy healthy lifestyle. Focusing on your breathing allows you to live a lifestyle that you are physically connected to. You can do this by continually choosing experiences that will take your breath away, learning how to breathe through those experiences & being fully focused on being in the moment. "Today let your breath be your soundtrack. This is a moving mediation, smile in every pose." - Russell Simmons

 1. Breathing Through The Obstacles. When you train like an athlete, you WILL be out of breath. You are putting yourself through a physical obstacle, which results in a very visceral experience. You are sweating, body temperature is rising, your heart rate is pounding, & you start to become breathless. As an athlete your job is to manage the experience of the obstacle, learning to breathe through it, while you are looking deep within to find your inner strength. Smiling & breathing through an obstacle is a sign of strength, positivity, healthy, & happiness.

2. Happy Moments That Take Your Breath Away. The moments that take your breath away are those unexpected surprises, those days you've dreamed about but never thought would happen, or the days when you've worked for years to achieve. These are the moments when you win, your heart is filled with love, & you are inspired by the positivity. Drink in the moment, be present, & enjoy the breathlessness.

3. Sad Moments That Take Your Breath Away. These are the moments when the unexpected knocks you off your feet, you experience a loss, or your dreams crash. You just fall to your knees on the floor & you can't breathe. Physically all you experience is pain, heart break, & the inability to catch your breath. We all get knocked down, but the goal is to get right back up & focus on moving forward. Once you catch your breath you will have time to gain perspective on the lessons learned. This experience has given you the perspective of what true sadness is, which will allow you to fully appreciate & receive the gift of true happiness.

4. Take a Deep Breath. Right before the game starts, a big play, a new challenge, or the most intense part of the workout, what does your coach tell you? "Take a deep breath, calm down, you are going to be okay." With fear & excitement in your heart, you trust & believe them because in that moment they told you exactly what you needed to hear so that you can do what you were meant to do. You take a deep breath & then jump, to experience what it's like to live like a champion.

5. Breath The Moment In. In life there are so many great moments to experience & share. Take the time to be in the moment. So often our body is here but our mind is somewhere else. Stop, focus on where you are at & who you are with. Take the time to breath in the moment & experience the moment. You will give more to the moment & in return will recieve so much more from it. Today is a gift, that's why they call it the PRESENT. It's your choice whether you unwrap the gift or not.

Join The #SweatTeam individualized training in a team environment!
Watch our #SweatTeam Fit Lifestyle Adventures!
Purchase The Detailed Online 12 week Diet & Exercise Plan To Go Along With:
Your Free Online 12 Week Diet & Exercise Plan 
Your Week 1 Plan: Getting Started With Foundational Diet & Exercise Tips
Your Week 2 Plan: Intensity, Recovery, & Progress
Your Week 3 Plan: Adding Momentum To Your Fast Fat Burning Metabolism
Your Week 4 & 5 Plan: Get Into A Smaller Clothes Size & Stay Motivated
Your Week 5 & 6 Plan: Diet & Exercise Motivation
Your Week 7- 9 Plan: Lose 3 Clothes Sizes By Sticking To Your Healthy Habits
Your Week 9-12 Plan: Living The Fit Lifestyle!

Posted by at 10:00 AM 0 comments

Saturday, March 09, 2013

Are You Happy & Healthy? 10 Elements to A Happy & Healthy Lifestyle!

Do you choose to do the things that make you happy & healthy? Being happy & healthy to me is not a 3 month plan or looking good for an event, it's a lifestyle. A happy healthy life is choosing to challenge yourself & follow your passions in all areas of life. 

10 Elements to A Happy & Healthy Lifestyle

1. Happy & Healthy Decision Making: Before you make a choice ask yourself, is this going to make me happy & healthy? Focus on choices, goals, relationships, passions, & investments that are happy & healthy. These goals are going to come with challenges, but challenges are normal on the path to a goal. Healthy decision making will help you ascend in life not sit still or downward spiral to unhealthy & unhappy.

2. Healthy Relationships Make A Winning Team: In a healthy relationship the more you invest the more you get in return. A healthy relationship is one of trust, commitment, love, & growth. It is made up of positivity, giving, loving, & receiving. A healthy relationship supports each other through obstacles & achieves goals to continually ascend to a stronger & happier relationship together. Teammates give & receive both ways, each bringing  & adding talents to the team, making both teammates happier & healthier.

The drama, fighting, taking, & repetition of bad choices that are unhealthy relationships is just a continuous unhappy & unhealthy cycle. These type of relationships fall apart during the normal challenges necessary to get to a goal. There is no teamwork to get through it together. The unhealthy use a lot of excuses, don't learn from mistakes, say I'm sorry & then continue to repeat the same habits. Takers just want to be on the team, take from the team as a resource but not an investment, take for granted the gifts of a team, turn the teams focus to their own personal goals, & break the team down. Unhealthy relationships are just drama & negative energy with lack of accomplishments of healthy goals.

3. Passion & Love: Follow your heart & your passions, it is always the hardest path but it leads you to the right place. When you choose a career, choose a career that makes you happy & healthy, follow your passion. You have to have build the door of opportunity & then once you have built it you have to have the guts to open the door. If you want to experience something that you love, find a way to make it happen. Whether it's food, art, music, sports, or travel experience & share the things you are passionate about with the people you love. One of my best friends that had the healthiest long term impact on my life said to me when I had a hard time deciding about my career, Danielle just follow your heart. I decided to start sweat training & haven't looked back.

4. Blessed, Thankful, Respectful & Grateful: Your smile can light up a room! Never let a good deed go unnoticed. Foster positive energy in your life by focusing on the positivity in your life, the passionate experiences, & in your teammates by being thankful, grateful, respectful & blessed. Be sure you to tell those around you how you feel, this creates a team fueled & motivated with positive energy. The unhappy take for granted, whine, complain, & are disrespectful to their experiences & the people in their life.

5. Fueling & Training like an Athlete: You are your most valuable possession! If you can't take care of you & make you happy & healthy then you can't take care of or make anyone around you happy & healthy. This is a guaranteed healthy relationship the more you invest the more you get in return.  Life is a sport, the more mentally & physically in shape you are the better you will navigate the obstacles of life & win. Accomplishing goals in the gym & improving will help you strengthen the skills & confidence you need to reach your goals in your daily life. Be an athlete in the sport of life, don't diet & exercise!

6. Talented, Challenging, Fun, Tough, & Loving Coaches: These are the people that have the plan, vision, & talent to get you to the next level to reach your goals. They are the ones who support & believe in your dreams. They can take you as far as you allow them to, receive the help. 

7. Fitness Adventures: Use your athleticism & constantly challenge yourself. I believe life was meant to be lived outside. Take on fitness adventures & challenge your athleticism in as many ways as possible.

8. Recovery: Your body & mind need time to recover, reflect, & re-energize. It's good to turn off so that you can fully turn on. This is a great time to learn lessons from experiences, challenges, & failures so that you can grow in a healthy direction.

9. Family Team: No amount of money or things can ever compare to the value or love of family. Family is foundational & forever, they are the greatest healthy team you can ever have to help support you to your goals or to support you in your weakest moments. At the end of the day, it's about loving the experience on your journey with the people that you love. While you are following your personal passions, loves, & goals stay connected and invested in your family.

10. Choose To Be Happy & Healthy: Be true to who you are, follow your heart, & make your lifestyle a happy & healthy one!

Join The #SweatTeam individualized training in a team environment!
Watch our #SweatTeam Fit Lifestyle Adventures!
Purchase The Detailed Online 12 week Diet & Exercise Plan To Go Along With:
Your Free Online 12 Week Diet & Exercise Plan 
Your Week 1 Plan: Getting Started With Foundational Diet & Exercise Tips
Your Week 2 Plan: Intensity, Recovery, & Progress
Your Week 3 Plan: Adding Momentum To Your Fast Fat Burning Metabolism
Your Week 4 & 5 Plan: Get Into A Smaller Clothes Size & Stay Motivated
Your Week 5 & 6 Plan: Diet & Exercise Motivation
Your Week 7- 9 Plan: Lose 3 Clothes Sizes By Sticking To Your Healthy Habits
Your Week 9-12 Plan: Living The Fit Lifestyle!

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