Motivation Monday!

What get’s you up in the morning?  What keeps you exercising on a daily basis? Do you exercise daily?  If you don’t then you probably don’t have a “why” big enough to propel you forward.  There has to be a reason that’s going to stay in your mind during the times when things get uncomfortable.  Make sure you have a schedule too.  Write down what you plan on doing and when you plan on doing it.  Give yourself a goal of 6-8 weeks and once you stay consistent long enough to see your results…boom!  There is your motivation to keep going.  Results are fuel to the fire, but we have to stay consistent long enough to start seeing them.  Through diet and exercise.    See you in the gym!

Happy Monday!

How to create your goals so you’ll stick to them…

As you scroll through facebook on the first week of January you watch as everyone is picking themselves back up after the holiday splurges and rejoining the gym or nutrition program.  This has become standard in our fitness industry.  Everyone knows that January is the best month for new memberships because of this widespread motivational wind that takes a hold of everyone and blows them into the gym again.  According to a recent study, there are about 40% of Americans who make a resolution for the new year.  Only 8% of those actually stick to them.  Why is it so hard?  Why can’t you just make a decision and stick to it?  It all comes down to the “Power of Now”.  When we make our resolutions we are excited to know that our ultimate goal will be achieved.  Starting to work on this goal is simple.  We take the first step and join the gym or start reading that book we have bee putting off reading (whatever your goal is).  What follows after those first couple weeks is where it gets ugly.  Self satisfaction kicks in and sitting on the couch after a long days work and watching our favorite TV show seems more “comfortable” at the moment.  Or those donuts on the counter at work look so amazing you have to have one.  It’s immediate satisfaction that derails our efforts.  It takes this deep motivation, in the present moment, to counterbalance all the present-moment factors that would make people recoil from it.

*Keeping a daily journal helps keep your eye on the prize and your motivation level is renewed each day

*Write out your goal and a plan to get there so you have a blueprint of how it will be achieved.

*Celebrate small victories along the way

*Bring a friend, having a community of those with similar goals will help keep you accountable

* Don’t get too crazy, don’t make a goal too aggressive that you get frustrated trying to live up to it.   Remember it is about getting better, small steps are easier to achieve and before you realize it, you will have hit your large goals.

*When you feel that temptation to bring in your old habits, STOP and ask yourself what you are doing and realize how important it is to you to break those bad habits.  Every time you fight those urges it will get easier and easier to stay on track.  Stick with it!

Happy New Year!

~Carrie

 

The Power of Books!

In our 25 days of fitness today is day 9.  My tip for the day is read a book.  Why?  There is no better way to change your thinking than to read a good motivational inspiring book.  I just finished a book called Mind Gym yesterday by Gary Mack and David Casstevens.  It was all about  going into the mind of an athlete from the perspective of a sports psychologist.  It talked about how this psychologist would look at certain situations of athletes and dissected how they think and how he was able to chage their mindset to translate into performing better in their sport.  Our minds are a powerful thing and if we don’t work on controlling our thoughts it will travel into our everyday life and effect actions.  This is why I love reading books.  It helps me develop as a business owner as well as keeping my mind positive to help others in their fitness journey AND keep up with my own.  Whatever your goal is, whatever you may struggle with in your journey, find a good book to educate you and maybe just to renew your mind.  The most successful people in the world read a lot of books.  Try it and see what it does to your mind 😉

Rest Days

When you start or change any exercise program, make sure to schedule in your rest and recovery days.  I always tell my clients to listen to their bodies on a daily basis.  Sometimes you may work so hard that you forget to figure this in.  For any goal that you have, your recovery days are just as important.  Depending on how long you have been exercising and your frequency will determine how much time you need to recover.  During your programs it is a good thing to take every 3rd day off as a general rule.  You can even schedule in active recovery weeks every 3 weeks.  This would just be yoga, light runs, or just light workouts where you are still moving but not pushing yourself.  Every 3 months it is ok to take a week off to give your body some quality rest time.  If you have any of the symptoms below, it may be time to take a breather:

  1.  prolonged muscle soreness
  2. lack of motivation
  3. lack of concentration
  4. tired all the time
  5. inability to challenge yourself in your workouts
  6. Unexplained weight gain

Make sure that you are also getting an adequate amount of sleep every night.  There is no cut and dry amount of time for everyone in general, but if you find yourself exhausted mid afternoon everyday you may need more sleep.

Keep this balance in your routine and you will be able to enjoy your workouts so much more!

Happy Monday

Carrie

Strategy for fat burn

When you think of burning fat, you think of what?  Cardio?  Weight training?  Cutting carbs? Did you know that up to 30 minutes of exercise will use glucose (carbohydrates) as the primary energy source?  When our body is depleted of these stores it will convert fat for energy.  This process however requires a lot of oxygen from the muscles so you cannot move at a fast rate using stored fat.  There are two ways you can target your body fat during your workouts.  Exercise at a slow rate for longer than 30 minutes (60-120 minutes) or you can engage in a HIIT (high intensity interval training) regimen which depletes these stores and will cause an after burn affect (continuous calorie burn up to 72 hours after you have completed your workout.

Also, remember to limit your carbohydrate intake to target this stored fat.  If you keep eating carbohydrates, your body will just use this for energy and never reach the body fat stores.  When you do eat carbs make sure they are nutrient dense (whole grains and fruits).   I recommend my clients to limit their carbohydrate consumption to 2 servings per day when they are trying to lose bodyfat (healthy carbohydrates).  The rest of your diet should be protein and vegetables.  Ideally vegetables should be a majority of your diet.  This is the mistake most people make.

Exercise daily to keep your metabolism high and your calorie burn will be increased tremendously.

Putting it on the top of your list

Are you one that notoriously struggles with trying to establish a regular fitness routine??  Did you ever notice that the things at the bottom of your priority list are the things that get pieced in at the end (if they even fit)?  Think about it, if exercise is not a priority on your list, everything else you do during your day will be scheduled first and if it fits…….you will add your workout in.  STOP doing this!  We all know that living an active lifestyle is so important in your long term health.  Fitness should be who you are and how you live your everyday.  Will there be days that something crazy happens and you will have to forgo your workout?  ABSOLUTELY, but it will be few and far between if your “everyday” routine is living a fit lifestyle.

If you are struggling, try making fitness the first thing you schedule in your day.  I look at my week and know exactly when my workout is each day. Typically it is the same time everyday so that I know nothing will get in the way.  It is designated my “workout time”.  Do you have a designated time or does it just fall when you have extra time?

Monday Motivation

Most of us have so much more to do during the holiday season and unfortunately neglect our workouts.  This is a big mistake, due to all the extra calories and stress we have this time of year.  Even if you can only squeeze 30 minutes of physical activity per day, make sure to make it a priority to stick with your routine.  If you do, you’ll have a head start to those trying to undo the damage come January 1.

A big mistake lots of people make

When you think of losing weight or changing your body, what comes to mind?  Joining a gym and starting to exercise on a regular basis?  That’s what most of us think about, especially January 1st when the new years resolutions start.  What most don’t realize is that this doesn’t just happen those 3 hours you spend in the gym.  It has to travel outside the gym, into your home and your work life.  I have the opportunity to work with clients 3-4 days per week on average.  Those hours with me are great and they will get a good workout, but it is the other 165 hours they are without me are so much more important.  That’s a lot of time!  What do you do with the time that you are outside of the gym?  Are you eating healthy to support your workouts, are you sleeping 7-8 hours each night?  Do you stay active throughout the day in order to keep your metabolism high?  Are you drinking enough water?  There are so many things that you should be doing to help you reach your fitness goals.  It’s awesome that you come into the gym 3-4 days per week for your workouts but be aware and proactive about what you do the rest of the day.  Achieve that #fitlife status and live the lifestyle.  Let it become who you are and then you will start to see and feel your body make those changes.

A little observation…

I’ll admit it, I’m not the most organized person but this has been something I’ve been working on for the past year.  It was my new years resolution to utilize my agenda more and write things down.  My husband on the other hand is extremely organized and has helped me work on those challenges.  What does this take?  It takes discipline and repetition.  I used to take for granted the fact I could remember everything and not write things down, BUT when you are only taking care of yourself and have a billion less responsibilities it is much easier.  Now that I am a business owner and mom I have to write things down or my stress level is through the roof!

Throughout my career as a personal trainer I’ve noticed my clients who are more organized are those that are more successful with their fitness regimen.  Exercise is usually the thing that gets put on the back burner when situations arise.  We all have tons of things to do, but if we can organize our time properly we can fit exercise in and have plenty of time to finish our other tasks.

Life is all about balance and to achieve balance organization is a must especially for busy people.  So if you are trying to get your fitness finally on track, take a look at your daily organizational skills and break out that agenda.  This may be the key to your success in establishing a less stressful lifestyle.

Happy Sunday!

Carrie