Dealing with the fizzle

We have all been there at the peak of our decisions.  We are all excited and motivated to start working out and eating healthy.  Week one we roll into our workout with this new found determination that helps us get out of bed.  After week one we are super sore, but still plugging through because you have been challenged (and you refuse to back down and look like a punk).  Halfway through your 30 day challenge, you start hearing voices in your head….

“you deserve a break, you have worked so hard these past two weeks.”

“You’ve already missed Monday, so just start over next week.”

“You didn’t have time to get to the grocery store this weekend so just eat what you have in the house and you can get all the fruits and veggies tomorrow.”

Did you know all these “excuses” push your goals back further and further away?  I know it is hard to change your habits because it takes consistency.  It also requires you to think (or rewire your thinking).  We typically have a pattern of the way we do things everyday.  Changing habits require us to change our patterns.  It takes practice, but it can be done.  It starts with your brain.  If we “assume” that exercise is part of our everyday routine than it will get done.  If you give yourself the option, it most likely will be brushed off to the side because it messes with your “routine”.

Think of your new way of living like road construction.  It is a lot of work initially to construct, but once the road is paved it is so much easier to get to where you are going.  Lifestyle change is the “construction” process.  Stick through it and put the work in initially to create and easy journey when it is finished.  Know that the construction phase will be hard, expect it, push through it, and make it to the finish.  Roadblocks will come (no pun intended) but expect those and keep your eyes on the prize.   You got this!

Happy Hump Day!

Carrie

On my mind…

If you have ever started a fitness program, you know that motivation is the key to sticking with it.  Some days are easier than others when it comes to working out.  If your program calls for 3 days a week, be careful.  This can sabotage you in the long run because it allows you for too many “extra” days.   You may find yourself putting off your workouts because you can just “make it up” the next day.  Instead, aim to exercise daily so that it becomes who you are.  It is so much easier to set aside 30-60 minutes on a daily basis then have a 3 day program that is scattered all over the place.  This also helps it become established as a routine faster.  Results come faster too and we all know that will keep you motivated more than anything else.  So get out there and exercise daily!  It doesn’t matter if is a walk or a full blown boot camp workout in the gym .  Move everyday!

Happy Tuesday!

~Carrie

Fiber the missing link….

Only 5% of people get the recommended amount of fiber in their diets!  That’s crazy talk!  The problem is the foods we are not eating enough of like fruits, vegetables, legumes, and whole grains contain this amazing ingredient that aids in weight control and healthy digestion.  Women need about 25g per day and men need about 38g per day according to the 2010 Dietary Guidelines.

I always talk about fiber first with my clients because this is typically the thing most people are missing.  And it helps to get them to eat more of a whole food based diet.  Skip the fiber one bars and benefiber drink and go for REAL food.  Fiber should be part of every meal you eat.  Aim for 5-8g of fiber at each meal.  This is the ingredient that will help you feel full faster and aid in digestion so you don’t get backed up (cause that’s not comfortable :-p)

Good sources of fiber include:  Berries, avocados, apples, hummus, nuts, seeds, flax seeds (grind your own to retain all the nutrients), sweet potatoes, quinoa, beans, oatmeal, fresh veggies, and bran.

Try an incorporate these foods into your meals and see how much of a difference it makes in your weight management efforts and just feeling better.

fiber

Do I really need to go to the gym?

Are you one of those with this dark workout cloud looming over yourself everyday?  You just absolutely despise the fact you have to drive 10-15 minutes to the gym, spend one hour torturing yourself, and then driving another 10-15 minutes back home just to take a shower and move on with your day?  I’ll be the first to admit that gym workouts are not for everyone.  Personally I love the sweat and challenge myself with weights, HIIT, cardio, and other forms of workouts in the gym.  But I see lots of people that just hate it and struggle through establishing a routine.  I’ll be the first to admit that it is not for everyone.  That’s why there are so many types of workouts out there.

What I will tell you is that our bodies are made to move.  Before the technology world and even before the revolution in transportation humans were getting more than enough physical activity to keep their bodies healthy.   Today we drive everywhere we need to go, have desk jobs working at our computers, and eat the “convenient” foods that have been stripped from the proper nutrients to fuel our bodies.  Most of what we eat is not even real food.  (but that’s a whole other tangent that I won’t touch upon today)  Bottom line is we need fun and innovative ways to move, whether you work it into your day or you concentrate it at the gym.

“The 1995 report from the Centers for Disease Control and Prevention and the American College of Sports Medicine (CDC/ACSM) recommended that “every US adult should accumulate 30 minutes or more of moderate-intensity physical activity on most, preferably all, days of the week””

Only 20% of Americans meet this criteria!  So what will you do?  With chronic disease on the rise and American’s just not feeling healthy, we need to do something!  Find a way to incorporate movement into your day.  A few ways you can do this is:

  1. Take a walk at lunch
  2. Give yourself 5 different “movement breaks” during your day
  3. Do a 6 minute workout every morning before you start your day

Do what you can and start becoming more conscious of how much you move.  One of my trainers Julie Anne and I just came back from an amazing fitness conference and have so many ideas to help you if you don’t know how to do this.   Send us a quick message and we would be more than happy to help!

You’re crazy!

As I sit and design these 5am workouts starting on May 22nd thoughts are running through my head about everyone that has heard about our new program.  Some are super excited and others look at me and say “you are crazy to wake up that early!”

Let’s get real, those of us with kids and job responsibilities know what happens after work.  Nothing is consistent.  Sometimes you have practices to bring the kids too and sometimes you have a networking event.  Other times you have company that is visiting who requires your attention.  When you think of these things, a 5 am workout is the only thing that wouldn’t get interrupted by all of these things.  If you don’t have time, make it!  Create an uninterrupted hour in your day to complete your workout.  If exercising after work has worked for you and been consistent there is no need to change your routine, but if you are one of those who struggles with consistency the early morning time may be the only option for you.  We all need to exercise, we know it is god for us.  Does it take discipline?  Of course, but it can be done and you may find that it is something you should have tried a long time ago.

When I worked at large gyms in the past, there would be so many people waiting at the door before we opened.  Now that I have kids and more responsibilities, I realize why.  If you struggle with a consistent schedule, take a look at your priorities and see where you can fit this important puzzle piece in.

Happy Monday!

Carrie

Three things to create success

Did you know there are a few things that you can do to increase your rate of success on a daily basis?

  1.  Surround yourself with positive people.  Since your mind determines what direction you go in and the decisions you make lead to actions, you may want to rethink your circle of influence.  It doesn’t take much to take you off course.
  2. Give yourself 5 minutes of quite.  I find that some days I’m so stressed and overwhelmed that it causes my motivation level to decrease.  If you give yourself 5-10 minutes in the morning to just breathe and refocus, it will allow you to start the day stress free.  Visualize your day and write out a list of goals to achieve that day.
  3. Be grateful, everyday write down 3 things that you are grateful for.  Starting your day off with a positive feeling will help your entire outlook.  So many of us hit the ground running and focus on what is going wrong without ever feeling a sense of gratitude.  This can be hurtful to your goals and objectives for the day.

Try these out and see how much smoother your day will go.  You can learn all day everyday, but remember that ACTION is what in turn makes the difference.

Have a wonderful weekend! ~Carrie

 

The fight is never over

I was listening to a motivational youtube video yesterday and one phrase stuck in my mind from what the speaker said.  There are those (many) times you want to just throw in the towel and give up on all your efforts moving forward.  In the long term, what does that do?  It just gives you a rest for that time being but does not do anything to progress you forward.  In essence, everyday is a battle and if you give up fighting it doesn’t mean the battle is over.  You are still in it.  So what does giving up do?  You are still going to face those problems you were working to get rid of.  Think about it, in fitness we all are working towards better health, weight loss, and/or better quality of life.  If we give up, those issues will not go away.  So, don’t quit.  Keep pressing forward.  It’s okay to take a break when you need to rest but don’t give up, because the fight is never over.

Repetition

As I sit here and try to think about my blog for the day a question pops in my head.  “What does it take to get real results?” If I were to sum up success I would only use two words ACTION and REPETITION.  Motivation is the initial start to action.  Some of us get stuck with the running engine but do not actually put the car in drive and go.  Think of your goals as a destination you are heading to.  Initially you are excited to get there, but you know it’s a long drive.  You aren’t going to arrive with excitement only.  You have to actually put your car in motion and drive one mile at a time until you arrive.  Some will just start their cars, some will put it in drive and go halfway and quit, and those who end up successful are those that drive the entire route (you may get stuck in traffic, end up with a flat tire, or run out of gas).  Whatever happens, the successful person keeps fixing whatever goes wrong along the way and keeps going.

So whatever goals you have, know that there will be challenges and roadblocks but whatever happens just readjust and keep driving!  Don’t do something a few times and get frustrated.  Stop quitting and restarting over and over again (this take so much more effort!).  Stay consistent and know it’s about repetition.  Do it until you stop thinking about it.  Your destination is worth the effort, otherwise you would never had desired it in the first place.

Happy Monday!

~Carrie

Are you a snoozer?

sleep

What time do you wake up in the morning?  With everything we have going on, waking up an hour early everyday can help you achieve so much more in your day.  After all, what would you do with an extra 5-7 hours in your week?  If you find yourself running out of time on a daily basis, you may be hurting your lifestyle by hitting the snooze button.  This is something I am personally aiming to work on the next few months.  Don’t forget when you wake up early, think about trying to get to bed a little earlier so that you still get 6-8 hours of sleep per night.   I know some require more sleep than others so you may have to try out different times if you end up tired from the earlier rise time.  Also, if you start waking up earlier you will find that it is easier to fall asleep earlier as your body adapts.

Waking up earlier will automatically reduce your stress levels because you have more time to set up for your day causing you to eat better and have more time to exercise (what a concept!!)  Adding this discipline will provide you with more benefits than you know.  Try it out!

Happy Friday!

~Carrie

Steps to success

In everything we do in life we have a plan for our future.  We save for retirement, we have an education plan from kindergarten through college, and we have payment plans to payoff things like our house or car.  With all of these plans there is an end result.  What is your future health plans?  Do you plan on being self sufficient the rest of your life?  None of us have a desire to end up in the nursing home (or maybe you do!).  This for some reason many people fail to plan for and their life in retirement ends up a little different due to illness or old age that left them unable to do the things they could in their 20’s or 30’s.  In order to really enjoy your retirement years it is so important to physically take care of yourself.  This to me has been my personal motivation to stay fit and will continue to be for my entire life.  I love being strong, mobile, and active to enjoy things that require physical ability.  If it wasn’t for my lifestyle, this wouldn’t be possible.  So many clients tell me that they were able to enjoy their vacation because they weren’t out of breath on their hike, or they didn’t end up sore after their week on the slopes.  They were simply able to keep up with everything they had planned.  This to me is so rewarding to see because I know they are “enjoying” life.  Without complete health, we really can’t truly enjoy each day.  THIS should be our motivation to keep moving everyday.  Don’t let a sedentary lifestyle steal your joy!  Take care of yourself, plan for your health, and enjoy every minute <3

Happy Tuesday!~Carrie