Remember your Passions

Photo is my electronic drum set, the stool was handmade by my grandfather and it's over 100 years old!

I know I'm behind for talking about New Years Resolutions, but I'm not a fan of making them, therefore I don't.  I prefer to make goals, so I create a list every year for myself.  Some goals are bigger than others.  I try and stay away from material goals and focus more on things that I know will make life throughout this year more enjoyable for myself.

One of my goals this year is to get back to being creative and to not forget all of the things I loved to do growing up.  As a kid I LOVED the outdoors and still do.  I loved having that sense of adventure and freedom to try anything and everything.  As an adult, I've started to forget about that tomboy in me because I get so caught up in every day life and work.

This last week I started to reflect back on the things I loved doing and wanted to make more time for again.  Anything that allows me to be creative and open minded gives me a chance to refocus.  I enjoy music and listening to various instruments and beats and I began to realize how much I miss playing percussion.  (Although I'm sure my family doesn't miss all of the chaos and noise I provided throughout the house growing up).  So I decided that one of the many things I have planned for this year is to pick up those drumsticks and let myself get back into the creative mindset.

It's so easy to forget about that little kid and the spontaneity we all had growing up.  I want to get back to enjoying some of the simple things.  What are some of your passions?

The Beginning of Can Do Fitness

This past week on my personal Facebook page, I announced that I officially have started Can Do Fitness LLC and the support I received from everyone was incredible.  Owning my own business has been something I've always wanted to do, but I was never quite sure what kind of business I would want to have.  I've always loved the idea of being an entrepreneur, but never knew where to start.

Over the last 8 years my passion for health and fitness has grown.  Going to the gym was the only way I could/can alleviate ongoing stress.  I like being challenged to see how much I can lift and there's no better competitor than me, myself and I.  While being on a trip to Arizona this past summer, I knew I wanted and needed to change things from myself, I wasn't putting my own happiness first.  The minute I got back home, I threw myself into school.

This past weekend I received so much support from everyone and it meant a great deal to me.  Several people have asked why I decided on Can Do Fitness.  That answer to me is simple.  Living and growing up with Cerebral Palsy has had it's challenges and I will continue to face those challenges as they come.  What I've refused to do is let this disability define me.  My parents were told early on that I may not walk, talk or I could have a learning disability.  One of those three scenarios was true.  I never let a physician or physical therapist set limitations for me.  If someone told me I couldn't do something, that was enough to fuel the fire and I would purposely do the very thing they said I couldn't, just because I didn't like being told "you can't."  I may not have been able to do things the exact same way as my peers, but I always found a way to work around my "limitations."  My parents always encouraged me to try anything I was curious about, so my nickname from my parents became our "can do kid."

As a trainer, I want to work with individuals who are coming back from injuries or are facing their own disabilities.  I want every client I work with to feel like they CAN accomplish every goal they set for themselves, we just might have to work around certain situations to reach the overall goal.  I never want someone I work with to set limitations for themselves just because of their own circumstances.

There has never been a single person in this world that has never been told "you can't."  We all face challenges, but it's how you deal with them that make or break you.  You don't always overcome every obstacle that comes at you, but you can find ways to work around them and I will strive to help each person see their unlimited potential.  My favorite saying is from Henry Ford, "whether you think you can or can't, either way you are right."

New Beginnings

I haven't posted in SO long.  Why?  Because for the last couple of years has had a lot of low low's and very little "highs" in my life.  I've struggled to find what my purpose is, where I wanted to go and what I wanted to do once I got there.  I felt like I had nothing to talk about or didn't provide much value to inspire someone when I was struggling with a lot of heartache and frustration.

At 29 years old, I finally have a direction and going after it has been an exciting challenge.  With that being said, I'm going to try and at least blog once a month as I start a new chapter.  I'm remaining open minded to new opportunities no matter where it takes me.

Athlete First Model Second

When you think of an athlete you think of someone who is strong and committed to a passion. They are driven to succeed to become the best in their performance. Whether they're a dancer, soccer player, football player etc. They strive to be the strongest, fastest or most coordinated person in their profession.

When you think of a model, you think of the glitz and glamour. You think, hair, makeup, gorgeous photos, beautiful clothes and runways.

When I first got into modeling, I felt as though I was in the second category; a model. I had photographers that wanted that "sexy" image. Pulling on my bikini in photos, trying to give that look that the photographer wanted. I realized after two years of working with photographers and getting emails about doing shots like Maxim Magazine and various other types of risque work, that I wasn't in my element. I felt out of place and that I was trying to portray someone I just wasn't. So I walked away and let my dream fade.

Two years later I was inspired by someone who was doing fitness modeling. She said sexy is a state of mind. She was athletic and had morals and standards I could relate to. I realized I was just as capable of doing fitness as she was. After all, I was a Montana girl. Being outdoors and sports oriented was second nature to me.

I took the first step I needed to find the right people to work with and attended FMI "Fitness Model International." For the first time in my life I felt like I was in the right place and the right time and I had surrounded myself with the right people. I was at a workshop and business event made for athletes. People who had worked hard for their physiques and were as ambitious as what I was, trying to turn their passion and love of fitness into a business opportunity.

Fitness has given me strength and has allowed me to grow as a person. Modeling gave me the opportunity to be comfortable in my skin, but fitness has given me an identity I didn't know I had or was capable of having.

No matter where this life is about to lead me, I know that I am an athlete first and will continue to stick to my Montana roots.

Products I Love: Lululemon

So I had the urge to do some retail therapy this past Sunday and wanted to check out Lululemon. I've heard their athletic gear was great from friends and I have visited their website many times. I liked the detail on their yoga tops, but I had never actually stepped foot in their store or tried on anything.

I went to their show room up in North Seattle. What I loved about the store is the employees were all very personable and willing to help and answer questions without trying to sell you anything. Now I'm not a big fan of trying anything on, but I thought it would be best to at least try on a few things before I left the store. I was immediately sold when I tried on one of their yoga tops. It was comfortable and the material lets your skin breathe even after a hard workout. The backs on their tops are open so instead of feeling "sticky" at the end of a workout, I felt almost refreshed in a way. The spandex material lets air move through the top and doesn't stick to your skin.

I'm definitely sold on their comfort and willing to continue to be a repeat customer. YES it's some what expensive, but the products will last you a LONG time. I encourage all women to at least purchase one item. I promise you won't regret it.

A New Opportunity

For the last 2 months I have focused on a contest for Men's Health and Women's Health called "Fittest Friends." After starting late in the contest I made the top 5. In all honestly I was pleasantly surprised. The amount of support I received from friends, family and people around the world, I am truly in awe.

I heard that I had people voting in Norway, London, Australia and even our troops in Afghanistan were voting for me as well. Now THAT is an honor. For everything our troops are doing for us overseas, it touched my heart.

Now I'm waiting for the results from the judges, but win or lose, I feel like I've accomplished a lot in a short amount of time. This contest made me realize how many people care about me and how many people believe in me. For those of you who are close to me and know some of the losses I've endured over the last three years, you know I've struggled emotionally. My health, fitness, living an active lifestyle has continued to push me. I used the gym as a way to alleviate my stress and as a result changed my physical appearance in a way I didn't know I was capable of.

I want people to know that I will continue to strive to live an active lifestyle because I choose to and not because I feel I have to live up to anyone's expectations. It's important for me to be a positive role model and to be the best version of ME that I can. Where ever this opportunity takes me from here on out, I want to say Thank YOU for believing in me one more time.

"The rest is still unwritten." - Natasha Bedingfield.

Favorite Products: Propel Zero

Most of you have heard me in the past say how much I LOVE Vitamin Water Zero and I do, but I may have found a new favorite. Propel Zero has just come out and this has NO SUGAR. Vitamin Water Zero has 4 grams of sugar total.

Now both are good products, but having no sugar in a product is an added plus for me. Try Propel Zero, my favorite so far is Berry. YUM! It's a great new product to try with summer officially here and a new way to keep hydrated.

Sarah Laursen

www.twitter.com/s_laursen

My favorite treats so I don't have to cheat

I've been asked how I stay healthy and keep on track with eating right. I've also been asked how I don't give in to temptation. I AM human and I do give in to temptation, but only once a week and in moderation.

I try to find alternatives to kill my sweet tooth when I'm in desperate need. Here's one of my favorites that's great for a snack especially during summer.

Try fresh rasberries with a packet of stevia or splenda (your choice) sprinkled over the top. It gives it that extra sweet taste and you can have a bit of an indulgence without feeling like you need to hit the gym for an extra 10 minutes.

Rasberries are one of my favorite fruits during the summer. Give it a go. :)

www.twitter.com/s_laursen

No is just one more chance for YES

There is so much rejection in this world on a daily basis. We don't always think about it because more often than not we can shrug it off and move on to something else.

Learning to be involved in an industry where there is constant rejection, I've come to understand how much rejection I've faced in the last two years, both in business and my personal life. I'll admit that I've gone through phases where I've gotten so frustrated I've wanted to quit and walk away. I wanted to slam the door shut and never look back, but no matter how many times I've wanted to forget about my dream I've never been able to fully shut the door.

I've had people in my life tell me to hold on a little longer. I needed to give my dream time to come together. I think the thing that has kept me going was sitting in college in my Entertainment Management class 2 years ago. One of the guest speakers said that if you really wanted something and to make your dreams in the entertainment business come true you can't take no for an answer. What stuck in my mind was when the speaker said "It only takes one yes to change your life."

Over this past week I have learned that hard work can pay off it just takes time. I have had people start to tell me "yes" for the first time since I started this journey 5 years ago and I'm looking forward to seeing what unfolds. So don't give up on your dreams. Keep fighting and don't take no for an answer.

www.twitter.com/s_laursen

"It only takes one yes to change your life."

Get Fit: Workout at HOME

Summer is just around the corner in a matter of weeks, are you ready?

If not no worries. Here are a couple of simple pieces of gym equipment that you can purchase for a total of around $50.

Most of the time I hate going to the gym. I don't always have the motivation to go to the gym after a long day at work or first thing in the morning. So my solution is bring the gym to me.

I use three pieces of equipment:

1) 2 10lb Weights

2) Stability Ball

3) Resistance Band

You can easily find workouts to do with these 3 pieces of equipment on youtube or researching workouts from Oxygen Magazine or Shape Magazine to name just two of my favorites.

I'll post some workouts that you can do with these later this week. Get ready for SUMMER! :)

Be Grateful

It's so easy to take to take the simplest of things for granted. Every day we get up, make breakfast, get dressed and WALK out the door. We take SIGHT for granted. Or the fact that we can READ road signs.

Take a moment to look at this photo, it will truly open your mind and give you a whole new prospective on your life:

I'm grateful for my health, my sight, the fact I can pay for food, put a roof over my head, have money to buy necessities, keep warm clothes on my back, buy gifts for family.....I could go on, but you get my point. So my question to you is, what are YOU grateful for?

Lauren Lee: Strength and Beauty

Lauren and I at FMI 2009

I first met Lauren Lee back in 2009 when we were both signed up for FMI (Fitness Model International). Lauren and I had been corresponding prior to going to FMI getting to know each other before the eventful week and looking forward to being roommates. What I noticed about Lauren right away, even in her emails was how genuine and down to earth she was. Lauren has a way of speaking from the heart and telling it like it is. She's never afraid to speak her mind and is very upfront with people, which is something I admire.

Lauren and I quickly hit it off. I think she and I were able to relate to each other and confide in each other about things we had gone through and it was easy to see how good of a friend Lauren is. I remember how much I admired her confidence and willingness to give FMI her all by taking and learning as much as she could during the conference at FMI and jumping in front of the camera for the first time.

3 weeks ago, Lauren posted a blog on her Facebook page saying she had cancer at 28. Her story has inspired me and many others. Please click on the link below to read her story. Lauren has a beautiful message that needs to be heard. Her beauty and strength shine through.

"Strength does not come from physical capacity. it comes from an indomitable will." - Gandhi

Lauren Lee 2010 Photo by Mike Byerly

http://iamlaurenlee.blogspot.com/2011/04/i-am-28and-i-have-cancer.html

Female Empowerment

A friend of mine and I were talking about role models and people we looked up to. We talked about school and history in particular. We talked about the different time eras that we learned about and what our favorite part of history was. Personally, I was never a big fan of history class, but what I did love learning about were people that had a voice. People that stood up for their rights or chose to make a statement such as Ghandi.

I told my friend that learning about Black History month was one of my favorite eras to learn about because "people of color" created a voice for themselves. There were several people during that time that made history by using their voice and the woman that always caught my attention the most was Rosa Parks.

She stood up for her rights and sat at the front of the bus. Not only did she make a statement for "people of color" at that time, but she also created opportunities for women. She showed the world that not only should everyone be treated equal, but that women are meant to be treated the same as men. She didn't take no for an answer. She changed history and made her mark without even realizing how much of an impact she made right then.

Where are these role models today? Who do younger generations have to look up to? It seems like finding positive role models is becoming harder and harder to find. Instead of hearing positive feedback in the media or what celebrities are helping create a voice and supporting charities, we hear constant negative headlines about which celebrity is in court this week. It seems like positive influences get overshadowed by the negative.

I will honestly say that I admire those in the media who have a voice and take the time to help others. I admire those who stand up for something they believe in and support a cause. I will say that a positive role model that I've come to admire is Selena Gomez. I truly think she is using her voice in a positive light and I look up to her as well.

My point to this blog is we need more positive influences. I'm grateful to have the opportunity to be a woman and live in the 21st century. I'm grateful to Rosa Parks for making an impact and changing history. Female empowerment is amazing.

Who Needs a Diet? Just Eat Clean!

We all want to “fit” better into our clothes. We make a goal to lose weight or tone up and the only thought in your mind is “I have to go on a diet.” The answer? FALSE! You just need to eat clean.

What is eating clean? Cutting out starches and sugar. Replacing that burger with fresh veggies, fruit and lean protein such as chicken and fish. Replacing that much needed energy drink for water or a healthy substitute like Vitamin Water Zero (this is one of my all time favorite products).

Your next thought, “I don’t have time.” Sure you do! Like everyone, I’m always on the go. Trying to get to work before rush hour traffic and too tired to try to create a big dinner when I get home from work. Here’s my personal solution that has served me well.

If you’re in a pinch and you don’t have a ton of time throughout the week head to the deli at your local grocery store. I pick up a fresh roasted chicken and when I get home I take all of the skin off and just put the meat in a container. It’s already to go and I can use it multiple times throughout the week for a quick chicken salad or use it as a main dish with some fresh veggies. This cuts a lot of my meal prep in half.

You can still have your must needed sweet tooth fix, but just make it a one day a week habit and remember as I’ve said before, everything in moderation. If you stick to eating clean you will definitely notice a change in how you look and feel in a few short weeks. Happy eating :)

Sarah Laursen

One Step At a Time

For the last several months, I've felt as though I've had complete writers block. The reality is, I was making excuses for things that haven't gone very smoothly for a VERY LONG time. Just like everyone, I've been dealt some very painful experiences the last couple of years and have used these experiences to keep myself from fully focusing on myself, my goals, and my own life expectations.

I've felt that working out on a daily basis for the last 2 years has been the one thing I have had complete and utter control over. I gave myself the opportunity to change myself physically, not just for my own health, but because more importantly I wanted to. Making changes in my appearance over time has kept me sane. Knowing I have control to keep my outer being in check has given me a sense of accomplishment.

The truth is, I've felt like this has been my only sense of accomplishment in the last several years. What I have to keep reminding myself is we're all given difficult times in life to appreciate the good that follows later on. I have to continue to look at the small things in life to keep myself going and motivated.

Look to each day as one new step. Another opportunity to put one foot in front of the other. It's important to look ahead and know that life is about taking one step at a time....

Success Tips: Nutrition for Your Eyes

Staying healthy goes beyond having a steady workout regimen, the kitchen is an important step to maintaining a healthy body. When you're cooking and preparing a meal, do you ever think about the nutritional value you're not only giving your body, but to your eyes as well?

How many of you think about getting routine eye exams at least every two years? I'm guessing not many. Working for an eye doctor as my regular day job, I'm learning more about eyes that I've ever wanted to know or thought I would know. One of my friends posted a blog today about foods that are healthy for your eyes and I thought the information was interesting and I did a little research and digging myself. Here are some healthy foods to help keep your eyes healthy:

1. Spinach - it's filled with carotenoids (red, yellow, and orange fat soluble pigments found in many plants that are powerful antioxidants and related to Vitamin A) which help boost your vision, who knew!

2. Fish - By eating just 1 serving a week, helps reduce the inflammation of blood vessels in your eyes.

3. Eggs - Yolk contains lutein that is also a carotenoid.

4. Sardines (Yuck!...it's because they have 3 different types of omega fats).

5. Nuts - By eating 1 to 2 servings of nuts per week this helps reduce the risk of age-related macular degeneration (AMD) which is the leading cause of blindness by people over the age of 60 by up to 35%.

Pretty cool right? So now after reading these tips how many of your are going to step up your game and eat these foods a little more often to keep your eyes healthy?

"The eyes are the mirror to the soul." – Unknown

www.twitter.com/s_laursen

Facts provided by www.womensday.com

Make No Apologies

The last couple of weeks I've been slacking and not being very productive, especially in the gym. I dealt with the loss of my grandmother last week and took some time for myself. I shut everyone out which may not be the healthiest of ways to handle my loss, but sometimes it's important to let yourself regroup on your own terms.

My grandmother was a big part of my life from day one. She taught me a lot about being strong and independent. She watched me graduate from high school. She sat with me when I was sick or recovering from surgery. She took part in some of my physical therapy lessons. She always kept encouraging me, telling me I could pull through any difficult situation I was given and that I was a "tough cookie."

My grandmother was born in 1911 and went through many historical events that my generation and younger only have heard about in text books. She was supporting two children on her own during The Great Depression, she watched WWI and WWII unfold and remembered when JFK was shot, just to name a few. She didn't complain about anything she had to do to get by in this world. She worked hard and found enjoyment by working with horses and bowling. She made no apologies for who she was or how she lived her life. People loved her for her.

She taught me many, many life lessons throughout my growing up. So make no apologies for being you. Have your beliefs, live your life the way you want and don't listen when people tell you you can't do something.

I'll carry the memories in my heart and continue to remember life lessons that she taught me when situations come up during my life. I'll never forget the time 3 years ago when she told me I drove like an old lady driving her to my parents house for dinner and was actually going the speed limit. :)

Forever and always in my heart....

www.twitter.com/s_laursen

True Beauty

When I look in the mirror first thing in the morning, I see someone who has gained confidence over the years. I see someone who has continued to train hard in the gym and have been able to have the opportunity to change myself physically as well as mentally into a stronger person. I have recently taken a mental break from personal matters and focused just on staying physically active and the changes I’ve made have made me pleasantly surprised.

When we look at someone, the first thing we notice is someone’s physical appearance. There is something within that person that we’re attracted to physically such as someone’s eyes or smile, but true beauty goes beyond the physical aspect.

True beauty really starts with personality. How a person treats others and how we respect others and ourselves. Taking the time to take care of yourself, just by eating healthier or doing some sort of physical activity is a beautiful thing. Striving for goals and pushing to make your dreams happen is admiral. Treating others with respect, kindness and generosity and acknowledging others for their accomplishments are truly beautiful traits.

My advice to others and myself is this: Don’t forget to congratulate others for their accomplishments and keep climbing to reach your goals as well. When you reach your goals or an accomplishment, those very people that you took the time to encourage and acknowledge will return the favor. It’s ok to give yourself a pat on the back from time to time when you reach a personal goal too.

I’m giving a shout out to all of my Fitness Model International family and congratulating everyone on their accomplishments so far. I’m also congratulating everyone that has taken the time to strive for a goal. Goals are what keep us all going and striving for success and that is a BEAUTIFUL thing.

www.slaursen.blogspot.com

Success Tips: Cardio

Summer is just around the corner and everyone wants to hit the gym to look good for the summer. I’ve heard complaints from friends and various people getting frustrated because despite the fact that they do ridiculous amounts of crunches, they still can’t get that flat toned stomach. In the past few months I’ve had people at the gym and from friends ask me for advice. My answer? CARDIO!

Everyone thinks that crunches all it takes to get a flat stomach and that is completely false. It’s still important to do crunches, but cardio is the key. No matter what kind of cardio you take on, be consistent and keep up with it 2-3 times a week.

Cardio raise your heart rate and CAN increase you metabolism for up to 24 hours if you have a great workout. Cardio exercises burn fat and the exercises allows your body to burn calories throughout your body, which is what you need to burn that stubborn belly fat.

Aside from cardio, crunches, and staying consistent with a good workout routine, don’t for get to eat healthy. By healthy I mean having foods low on salt and sugar and replacing those choices with protein, veggies, and fruits. The process of getting in shape may be a pain some days, but once you see the results you were looking for its well worth it!

Stay happy and healthy

Least Favorite Exercise

I love working out, but I always have those days where I’d rather forget about hitting the gym and would like to sit down on the couch with a huge piece of chocolate cake and watch TV. However, I’ve taken pride in looking and feeling my best over the last year and I always seem to find motivation to keep heading to the gym. BUT, I still have exercises that I absolutely would love to forget about and NEVER do.

I strongly dislike running. I LOVE cardio, but I’d rather hit the elliptical for a good 30 minutes or go hiking rather than run 5 miles. Although, once I get into the habit, running isn’t so bad. The other exercise I hate doing the most is stretching my hamstrings. This exercise to me is a little extra painful.

Having cerebral palsy, I’ve always had extremely tight hamstrings, more than the average person. When I was younger and going through physical therapy 2 to 3 times a week, my therapist would put a mini marshmallow in the “cup” of my ankle. (I had to turn my ankle in and make the tiny indent in my ankle). When I was able to make the indent my therapist would put the marshmallow in the indent of my ankle and I had to lean forward to get the marshmallow, which gave me no choice, but to stretch my hamstrings. As much as the exercise hurt, there was no way I was going to turn down that marshmallow! Ah, I kind of miss those days. I wish I had that kind of reward now when I hit the gym. J

What’s your least favorite exercise?

Sarah Laursen

www.slaursen.blogspot.com

www.twitter.com/s_laursen