an online Instagram web viewer
  • little_lew
    Jamie (Lewin) Cotter
    @little_lew

Images by little_lew

#FULLBODYFRIDAY Perfect way to start the weekend!
#THURSDAYTRAINING “Every great story happened when someone decided not to give up.”
#THURSDAYTRAINING  “Every great story happened when someone decided not to give up.”
#WEDNESDAYWORKOUT Because just one of these moves wouldn’t be enough. I had to combine the two!
#WEDNESDAYWORKOUT  Because just one of these moves wouldn’t be enough. I had to combine the two!
#TUESDAYTRAINING “Our potential is one thing. What we do with it is quite another.”
#TUESDAYTRAINING  “Our potential is one thing. What we do with it is quite another.”
#MONDAYMOVES I think I may be one of the few females that likes doing exercises that work my chest. This is one of the first moves I posted to this account (inspired by @gymrats.nuff_said), and is still one of my favorites!
#MONDAYMOVES  I think I may be one of the few females that likes doing exercises that work my chest. This is one of the first moves I posted to this account (inspired by @gymrats.nuff_said), and is still one of my favorites!
By now you probably know I’m a huge fan of @eatprotes, and today I was lucky enough to represent the brand at the @gfafexpo. What I loved most about today was seeing how others enjoyed the product. I always advocate eating real food, however, sometimes cravings hit. When this happens I like to enjoy foods that satisfy my craving, while at the same time won't completely derail my progress. Unfortunately, however, finding snacky foods is nearly impossible for me, because I’m allergic to everything (literally everything). So when I found @eatprotes, I was so excited! @eatprotes Protein Chips are low carb, high protein, gluten free, vegan, and absolutely delish! For 120 calories and 15 grams of protein per a bag, these hit the spot. Feel free to use my discount code (JAMIE20), if you want to give them a try (www.eatprotes.com).
By now you probably know I’m a huge fan of @eatprotes, and today I was lucky enough to represent the brand at the @gfafexpo. What I loved most about today was seeing how others enjoyed the product. I always advocate eating real food, however, sometimes cravings hit. When this happens I like to enjoy foods that satisfy my craving, while at the same time won't completely derail my progress. Unfortunately, however, finding snacky foods is nearly impossible for me, because I’m allergic to everything (literally everything). So when I found @eatprotes, I was so excited! @eatprotes Protein Chips are low carb, high protein, gluten free, vegan, and absolutely delish! For 120 calories and 15 grams of protein per a bag, these hit the spot. Feel free to use my discount code (JAMIE20), if you want to give them a try (www.eatprotes.com).
#FULLBODYFRIDAY This move looks easy. It’s not.
If you want to transform your body and change unhealthy habits, the most important step is to start. Most people fail to change because they believe if they don’t know exactly how to reach their goal from the start, there’s no point trying. However, this is the biggest mistake a person can make. Even if you start with one small step at a time, it’s better than not starting at all.  Learning is a trial and error process, especially when developing healthy habits. Identify and make one change, start small, but start. When you take action and start, you begin to feel better almost immediately. Instead of thinking about some far-off place in your head, full of uncertainty, you’ll be working towards something that is certain. Once you begin, it no longer feels overwhelming. Learn to become okay with slow progress, taking tiny steps that continually progress you toward your goals. Take it one meal at a time, one workout at a time, and one day at a time. You don’t have to flip your world upside down from the start, instead make small changes (go for a daily walk, incorporate more vegetables into your diet, etc.). Build a foundation. And once you find a groove, add another change. Then another. And finally you're going to see that you have more healthy habits than unhealthy ones. You don't have to be good at it; you just have to do it.
If you want to transform your body and change unhealthy habits, the most important step is to start. Most people fail to change because they believe if they don’t know exactly how to reach their goal from the start, there’s no point trying. However, this is the biggest mistake a person can make. Even if you start with one small step at a time, it’s better than not starting at all. Learning is a trial and error process, especially when developing healthy habits. Identify and make one change, start small, but start. When you take action and start, you begin to feel better almost immediately. Instead of thinking about some far-off place in your head, full of uncertainty, you’ll be working towards something that is certain. Once you begin, it no longer feels overwhelming. Learn to become okay with slow progress, taking tiny steps that continually progress you toward your goals. Take it one meal at a time, one workout at a time, and one day at a time. You don’t have to flip your world upside down from the start, instead make small changes (go for a daily walk, incorporate more vegetables into your diet, etc.). Build a foundation. And once you find a groove, add another change. Then another. And finally you're going to see that you have more healthy habits than unhealthy ones. You don't have to be good at it; you just have to do it.
#WORKOUTWEDNESDAY “Success depends in a very large measure upon individual initiative and exertion, and cannot be achieved except by hard work.”
#WORKOUTWEDNESDAY  “Success depends in a very large measure upon individual initiative and exertion, and cannot be achieved except by hard work.”
“Don’t let the success of others discourage you from your own endeavors or make you bitter. If someone has done or is doing something you want to do, let it inspire you. Take it as an indicator that you too, can achieve great things.” Getting discouraged at others’ accomplishments and giving up because you feel like you can’t compete, doesn’t get you anywhere. The thing is, people who are successful, those in great shape, or who have it all together –feel intimidated by others too. The difference is they respond by using it to motivate themselves to try harder. The next time you feel intimidated at the gym, at work, or in a social setting, don’t run away to avoid the feeling, instead use it to inspire yourself to work harder. It may be tempting and comfortable, to associate with people who are at the same place as you in life, but surrounding yourself with people who are where you want to be- people who will pull you up to their level, will make you more successful. Within your field– whatever it is you do, there will always be people that are more successful. Instead of becoming bitter towards those top people, use their success to strive to better yourself. Every person you meet will know something that you don’t; take the opportunity to learn and grow from them. There is competition in life, but that should be used for self-improvement not self-doubt. There is always someone better than you. Use it to make a better you.
“Don’t let the success of others discourage you from your own endeavors or make you bitter. If someone has done or is doing something you want to do, let it inspire you. Take it as an indicator that you too, can achieve great things.” Getting discouraged at others’ accomplishments and giving up because you feel like you can’t compete, doesn’t get you anywhere. The thing is, people who are successful, those in great shape, or who have it all together –feel intimidated by others too. The difference is they respond by using it to motivate themselves to try harder. The next time you feel intimidated at the gym, at work, or in a social setting, don’t run away to avoid the feeling, instead use it to inspire yourself to work harder. It may be tempting and comfortable, to associate with people who are at the same place as you in life, but surrounding yourself with people who are where you want to be- people who will pull you up to their level, will make you more successful. Within your field– whatever it is you do, there will always be people that are more successful. Instead of becoming bitter towards those top people, use their success to strive to better yourself. Every person you meet will know something that you don’t; take the opportunity to learn and grow from them. There is competition in life, but that should be used for self-improvement not self-doubt. There is always someone better than you. Use it to make a better you.
We are three fourths of the way through 2017.  Only three months left. At the beginning of the year I set goals, just like (almost) everyone else in the world. This year, I’ve achieved some, and have others that I barely started. Goals are a funny thing. We set them, we do them, and then we imagine our lives are significantly different because this one thing went from ‘undone’ to ‘done.’ What I’ve learned is that it’s important to set goals as they help us achieve and strive for what we want in life. However, in the end, it’s the process of setting and working to accomplish the goals that matters most. For example, if I set a goal to lose 20 pounds by the end of November, but only lose 10 by the given date, I failed, right? I missed my goal! Not really. If you step back and take a look at what happened during my supposed failed attempt, you’d realize that I was making healthier food choices and pushing myself to workout. I aimed at a target. I kept at it (even if not reaching the specified goal). And in my failed attempt to reach my desired weight, I was taught some valuable lessons about myself. Failure? No way! Perhaps I failed at reaching my specific goal. But I succeeded at living a better life (healthier and happier). In other words, the effort wasn’t wasted. So even if you never reach any of your goals, your life will be better for having tried. As we strive to reach our goals, we change and grow. We can become someone different than the person who started the pursuit. That’s the power of goals. They can improve the likelihood of you getting what you aim for, but they can also change the person aiming.
We are three fourths of the way through 2017. Only three months left. At the beginning of the year I set goals, just like (almost) everyone else in the world. This year, I’ve achieved some, and have others that I barely started. Goals are a funny thing. We set them, we do them, and then we imagine our lives are significantly different because this one thing went from ‘undone’ to ‘done.’ What I’ve learned is that it’s important to set goals as they help us achieve and strive for what we want in life. However, in the end, it’s the process of setting and working to accomplish the goals that matters most. For example, if I set a goal to lose 20 pounds by the end of November, but only lose 10 by the given date, I failed, right? I missed my goal! Not really. If you step back and take a look at what happened during my supposed failed attempt, you’d realize that I was making healthier food choices and pushing myself to workout. I aimed at a target. I kept at it (even if not reaching the specified goal). And in my failed attempt to reach my desired weight, I was taught some valuable lessons about myself. Failure? No way! Perhaps I failed at reaching my specific goal. But I succeeded at living a better life (healthier and happier). In other words, the effort wasn’t wasted. So even if you never reach any of your goals, your life will be better for having tried. As we strive to reach our goals, we change and grow. We can become someone different than the person who started the pursuit. That’s the power of goals. They can improve the likelihood of you getting what you aim for, but they can also change the person aiming.
#FULLBODYFRIDAY The goal of this workout is to not trip over the step!
The other day I was scrolling through Facebook and one of my (Facebook) friends wrote a post about her frustrating morning, with one of the annoying events being that all of the treadmills were taken by people slowly strolling, when she wanted to workout. She was clearly trying to be funny by the tone of the post, but it bothered me.  Everyone is in a different place in his or her fitness journey. People don't bother to understand where another person is coming from or why they do the things they do. Maybe those people “strolling” on the treadmill had an injury and didn’t think they’d ever be able to walk again, or perhaps they’re new to working out and walking on the treadmill is what they feel comfortable doing. There's more to people than what you see, instead of jumping to conclusions, take a moment to consider someone else's perspective.  A few years ago, my manager gave me a book called, The Four Agreements, (which outlines a code of conduct that helps to remove self-limiting beliefs), and one of those four agreements is: don’t make assumptions. I think too often we make assumptions of who people are and what their life is like, but the reality is; we don’t know their story. We live in a complex world, filled with ambiguous situations, incomplete information, and unclear messages. In our attempt to make sense of everything, we make assumptions. The problem is that we believe our assumptions are the truth. If you’re ever in doubt about where a person is coming from, ask. I promise this will change your life, in every area. (ex: professionally: ask questions until you fully understand your role on the project, personally: don’t assume your significant other knows how you feel or what you want – tell them, etc.) Making assumptions leads to misunderstandings. Don’t doubt yourself, but absolutely doubt everything you assume.
The other day I was scrolling through Facebook and one of my (Facebook) friends wrote a post about her frustrating morning, with one of the annoying events being that all of the treadmills were taken by people slowly strolling, when she wanted to workout. She was clearly trying to be funny by the tone of the post, but it bothered me. Everyone is in a different place in his or her fitness journey. People don't bother to understand where another person is coming from or why they do the things they do. Maybe those people “strolling” on the treadmill had an injury and didn’t think they’d ever be able to walk again, or perhaps they’re new to working out and walking on the treadmill is what they feel comfortable doing. There's more to people than what you see, instead of jumping to conclusions, take a moment to consider someone else's perspective. A few years ago, my manager gave me a book called, The Four Agreements, (which outlines a code of conduct that helps to remove self-limiting beliefs), and one of those four agreements is: don’t make assumptions. I think too often we make assumptions of who people are and what their life is like, but the reality is; we don’t know their story. We live in a complex world, filled with ambiguous situations, incomplete information, and unclear messages. In our attempt to make sense of everything, we make assumptions. The problem is that we believe our assumptions are the truth. If you’re ever in doubt about where a person is coming from, ask. I promise this will change your life, in every area. (ex: professionally: ask questions until you fully understand your role on the project, personally: don’t assume your significant other knows how you feel or what you want – tell them, etc.) Making assumptions leads to misunderstandings. Don’t doubt yourself, but absolutely doubt everything you assume.
#WORKOUTWEDNESDAY Some days working out isn’t about health or building muscle, it’s about stress relief. Today is one of those days!
#WORKOUTWEDNESDAY  Some days working out isn’t about health or building muscle, it’s about stress relief. Today is one of those days!
It happens like clockwork. The fall arrives and my annual upsurge of anxiety begins. For as long as I can remember, I’ve suffered from “autumn anxiety.” It typically starts at the end of August and lasts through early October. I get this weird/anxious/on-edge/uncomfortable feeling as the seasons change. I can’t exactly pinpoint the source, however, I think it stems from all of the newness that results from the season: new schedules, new projects, new classes, new assignments, plus losing minutes of daylight everyday. It’s no wonder stress levels are high. Although I haven’t been able to figure out how to stop these feelings completely, I have noticed that my annual bout of autumn anxiety has reduced since implementing a healthy routine (waking up each morning to workout, eating healthy, etc.). Having a routine allows me to feel more grounded, even if my schedule is overwhelming and filled with new things.  A routine in which I go to sleep and wake up around the same time each day, eat healthy, and work out, allows me to feel in control when life gets stressful and is filled with change.
It happens like clockwork. The fall arrives and my annual upsurge of anxiety begins. For as long as I can remember, I’ve suffered from “autumn anxiety.” It typically starts at the end of August and lasts through early October. I get this weird/anxious/on-edge/uncomfortable feeling as the seasons change. I can’t exactly pinpoint the source, however, I think it stems from all of the newness that results from the season: new schedules, new projects, new classes, new assignments, plus losing minutes of daylight everyday. It’s no wonder stress levels are high. Although I haven’t been able to figure out how to stop these feelings completely, I have noticed that my annual bout of autumn anxiety has reduced since implementing a healthy routine (waking up each morning to workout, eating healthy, etc.). Having a routine allows me to feel more grounded, even if my schedule is overwhelming and filled with new things. A routine in which I go to sleep and wake up around the same time each day, eat healthy, and work out, allows me to feel in control when life gets stressful and is filled with change.
Throughout my career I’ve worked with all types of people - those who work hard and get things done, and others who do the bare minimum just to get by. To be honest, I’ve never understood why some people don’t put in the effort and do their best. I always give 110% to everything I do. I feel that if you’re not willing to put forth your best effort, why even do it?  Like they say, if you can't do the little things right, you’ll never do the big things right; and if people can’t trust you to do the little things, how will they trust you with the big ones. My biggest piece of advice is to give your best even if the task at hand seems small and insignificant. The little tasks may not always seem exciting, but if you’re doing your best, you’ll never feel regret about the outcome. Doing your best puts you in control because you know that you did everything you could. No matter how small the job may seem – do your best.  Often the excuse for not putting in the effort, is a lack of time, however, if you don’t have time to do it right the first time, how will you ever have time to re-do it? Don’t cut corners.  Don’t be sloppy.  When I think about the people I trust most, it’s those that have adopted the philosophy of giving everything 110%. They’re the people that check their own work for accuracy, and feel proud about their work before handing it off to someone else. That’s the kind of person I think everyone should try to become. You don’t have to be perfect, you just have to be giving it your all every day. No matter how small or unimportant the task may be –treat it as if it’s the most important task, and I can promise you people will notice! Be the person who promises to call—and does so—on time. The person who says they’ll handle it, and then does it—exactly as asked. Remember, little things make big things happen. The seemingly mundane choices we make each day determine our path, and that path determines our success (or failure). Want to make a difference in the world? Handle the little things with integrity. Putting the sweat in behind the scenes can lead to remarkable performances.
Throughout my career I’ve worked with all types of people - those who work hard and get things done, and others who do the bare minimum just to get by. To be honest, I’ve never understood why some people don’t put in the effort and do their best. I always give 110% to everything I do. I feel that if you’re not willing to put forth your best effort, why even do it? Like they say, if you can't do the little things right, you’ll never do the big things right; and if people can’t trust you to do the little things, how will they trust you with the big ones. My biggest piece of advice is to give your best even if the task at hand seems small and insignificant. The little tasks may not always seem exciting, but if you’re doing your best, you’ll never feel regret about the outcome. Doing your best puts you in control because you know that you did everything you could. No matter how small the job may seem – do your best. Often the excuse for not putting in the effort, is a lack of time, however, if you don’t have time to do it right the first time, how will you ever have time to re-do it? Don’t cut corners. Don’t be sloppy. When I think about the people I trust most, it’s those that have adopted the philosophy of giving everything 110%. They’re the people that check their own work for accuracy, and feel proud about their work before handing it off to someone else. That’s the kind of person I think everyone should try to become. You don’t have to be perfect, you just have to be giving it your all every day. No matter how small or unimportant the task may be –treat it as if it’s the most important task, and I can promise you people will notice! Be the person who promises to call—and does so—on time. The person who says they’ll handle it, and then does it—exactly as asked. Remember, little things make big things happen. The seemingly mundane choices we make each day determine our path, and that path determines our success (or failure). Want to make a difference in the world? Handle the little things with integrity. Putting the sweat in behind the scenes can lead to remarkable performances.
Sunday is my “rest” day, and although I (usually) do something every day, on my recovery day I make sure to listen to my body. On these days I like to swim laps and/or go to a yoga class, it’s low impact and feels good. I take a more active approach to my recovery days because personally, I know I’m far less likely to eat poorly when I’m doing some sort of activity than when I’m not doing anything. The biggest problem most people have with off days is that they become cheat days! When I’m not training, I’m typically not thinking about being fit and it’s much easier to slack off in terms of my food choices. Remember, these days are not off days, they’re rest days. Doing something (i.e., stretching, foam rolling, etc.) every day, even if it’s just for five minutes, is a great way to remind yourselves that you’re making progress towards your goals.
Sunday is my “rest” day, and although I (usually) do something every day, on my recovery day I make sure to listen to my body. On these days I like to swim laps and/or go to a yoga class, it’s low impact and feels good. I take a more active approach to my recovery days because personally, I know I’m far less likely to eat poorly when I’m doing some sort of activity than when I’m not doing anything. The biggest problem most people have with off days is that they become cheat days! When I’m not training, I’m typically not thinking about being fit and it’s much easier to slack off in terms of my food choices. Remember, these days are not off days, they’re rest days. Doing something (i.e., stretching, foam rolling, etc.) every day, even if it’s just for five minutes, is a great way to remind yourselves that you’re making progress towards your goals.
Clean eating can be interpreted in a lot of different ways, but it’s probably safe to say you don’t have to give your food a bath. I always advocate eating whole, real foods, however, sometimes cravings hit. When this happens I like to enjoy foods that satisfy my craving, but at the same time don’t derail my progress. Unfortunately, finding snacky foods is nearly impossible for me because I’m allergic to everything, until I found Protes! So maybe you can’t make chips “clean” by throwing them in the shower, but @eatprotes are altrtnative. @eatprotes are high protein, low carb, gluten-free and vegan chips. For 120 calories and 15 grams of protein per a bag, these hit the spot. Feel free to use my discount code (JAMIE20), if you want to give them a try (www.eatprotes.com).
Clean eating can be interpreted in a lot of different ways, but it’s probably safe to say you don’t have to give your food a bath. I always advocate eating whole, real foods, however, sometimes cravings hit. When this happens I like to enjoy foods that satisfy my craving, but at the same time don’t derail my progress. Unfortunately, finding snacky foods is nearly impossible for me because I’m allergic to everything, until I found Protes! So maybe you can’t make chips “clean” by throwing them in the shower, but @eatprotes are altrtnative. @eatprotes are high protein, low carb, gluten-free and vegan chips. For 120 calories and 15 grams of protein per a bag, these hit the spot. Feel free to use my discount code (JAMIE20), if you want to give them a try (www.eatprotes.com).