You see all those that posts their workout programs on social media for a few weeks, it dies down and then you never see them again. What happened? The initial getting started (described by most as the “hardest” part of success) is really not the toughest part. The hardest thing to do is maintain it for life. How do we do that? How can we choose an activity that we know we will stick to for the long haul? Don’t think that you will get in the best shape of your life and then quit because you have achieved your goal. Goals take maintenance too. The first thing to be aware of is choose an activity that is realistic to long term. Your body requires balance. You can’t constantly beat it up and think it will not breakdown eventually. Don’t forget about flexibility and rest along with your workouts. This is the thing most people neglect because they focus on cardio and strength to look better. Remember your body needs rest and flexibility training to support all that you do in your tough workouts.
- Get 7-8 hours a sleep per night
- Eat a balanced diet to help your body recover from your workouts. Protein within 30 minutes after your workout is absorbed the best.
- Participate in a yoga class at least one time per week
- Avoid processed foods and sugar as it increases inflammation in the body
- Create a balanced workout routine. Never do the same body part two days in a row and combine cardio with weights to work on endurance and strength.
- Rest at least one day per week
- Stay on a consistent schedule (exercise the same days and times if possible) to help your body adapt to your new lifestyle. You may notice with a random workout schedule you may not see results as quickly and you sore more frequently.
The dreaded alarm!! It goes off at 4:30am for your 5am workout everyday. Do you press snooze? Do you jump out of bed ready to kick this workouts butt? Your day immediately begins with a decision. The benefits of getting up to start your day outweighs the extra hour of sleep you get, but why do we still press snooze and fall back asleep? Immediate satisfaction. Every “bad” decision we make is because it’s easier and we want that immediate pleasure. It’s easy to stay in bed, it’s easy to grab a burger at the drive through, and it’s easy to not plan your meals and eat on the go. However, the easy road does not lead to success in anything we do in life. Every decision we make cost us something.
In sports, the team that wins is the team that makes the least amount of mistakes right? In life, we have these decisions we face everyday (millions of them). The more right choices we make, the more successful we will be at hitting our goals. So think about when you make a bad decision by missing your workout Thursday. Do you chalk it up and say you will restart on Monday? Do you know how many little decisions lie between Thursday and Monday? It will take you on this roller coaster and you will never create the mindset to live that healthy lifestyle you desire. When you want to succeed in sports practice makes perfect right? The more you practice something you are not good at, the faster you will create a habit that no longer requires so much of your attention. So don’t just expect waking up early for one or even 10 boot camps will do it. Wake up at the alarm multiple times until it is no longer difficult. Make the decision to prep your food multiple times until it becomes second nature. After all you are not going going to become a master at a sport by playing only 10 games right?
Repetition is key! Do it until you don’t think about it anymore.
Did you know you had one of these switched where you can turn off your in the head negotiator? That voice that tells you not to eat healthy and to go back to sleep when your workout alarm goes off. It’s up to you whether it even appears or not. How cool is that?! When you “decide” to set a goal and do whatever it takes to achieve it, the negotiator is not even a factor. Think about it. When you have to work at 6am are you more likely to show up for that then a 6am workout? Of course you are because there is something at stake (your income). But what if we viewed our health and bodies the same way. What if you could see where you will end up in 10 years if you don’t start taking care of your body and keep pushing it off? Would you be happy with where you ended up or would you have wished to live life a little more different? There is a price for everything. So if you decide to make a change, turn off the “negotiator” switch and do what needs to be done no questions asked. Successful people don’t give themselves a choice, they JUST DO IT.
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!
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!
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.
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:
- Take a walk at lunch
- Give yourself 5 different “movement breaks” during your day
- 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!
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.
Did you know there are a few things that you can do to increase your rate of success on a daily basis?
- 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.
- 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.
- 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
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.