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.
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!
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.
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.
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!
This blog message is absolutely inspired by my pastors Easter message yesterday. He talked about how we need to love God first and everything else will fall into place. Everything we do in life is driven by love. “You are what you love.” We only focus our attention on the things we really enjoy when it comes down to it. Passion drives us and if we follow our passions we end up accomplishing those things we keep focused on. This relates so well to our goals with our health.
Do you have a passion for exercise? If you are on and off, you most likely have not found a love for it. You will never truly be consistent until you find that love. For me, the love is solely based on how I feel after my workouts. I feel so good about myself when I workout. I know I have done something right and in order to maintain the fitness level I have achieved, I have to keep moving. I also love to motivate others to exercise as well. This takes being an example.
Not everyone enjoys biking, running, weight lifting, or zumba. The reason there are so many types of workouts is that everyone has a unique drive. What do you like to do? We all know that exercise is good for us, so it is up to you to find something that you enjoy and stick with it.
Happy Monday! ~Carrie
How much water do you drink on a daily basis? Did you know that you are dehydrated when you wake up in the morning? The best thing you can do is to drink 16oz of water first thing.
- Water will fire up your metabolism (I drink it when I feel tired and immediately I will wake up).
- It also helps your kidneys flush out toxins.
- Also, it helps your brain function better. This amazing and functional organ in your body is 75% water so if you feel like you can’t concentrate or focus, you may be dehydrated.
- It will help you eat less. Drinking water with your meals will help you feel fuller faster.
So, what are you waiting for?? Drink up! Happy Thursday~Carrie